06.02.2023
Sleep 22.15-6.30 Оh, I didn’t wake up for WC this time.
Calories 2,907kcal
carbs 270g fat 119g protein 184g
Gym workout
triple sets
1. kettlebell russian swing 4x25x16kg
2. bent over row on smith machine 4x12
3. ketllebell goblet squat 4x12x16kg
4. Pseudo planche push-ups 4x5
5. single leg kettlebell RDL 4x10x16kg each leg
6. dragon flag isometric 3 sets
07.02.2022
Sleep 23.30-6.30 I’ve been watching a tv show.
Calories 2,111kcal
carbs 237g fat 63g protein 147g
Rest day.
Extremely busy at work…
08.02.2023
Sleep 22.30-6.30
I had so vivid dreams. I have had such dreams constantly since I was a child. Sometimes they have extremely fantastic and intense plots. I take them for normal, but this was not the case…
I woke up short time before the alarm.
Calories 2,327kcal
carbs 213g fat 93g protein 174g
Gym workout
super sets
1. pull ups reverse grip 4x8-10
2. deadlift 7-7-5-5x67,5kg
3. dumbbell shoukder press 4x10x(2x8kg)
4. leg press machine 4x12x70kg
5. dumbbell bent over row 4x12x17,5kg each arm
6. triceps push ups 4x8
7. side step down heel tap 3x8-10 each leg
I felt strong and flexy today…
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Winter is here
09.02.2022
Sleep 22.15-6.45 I went to bed earlier than usual but I drink so many herbal tea before bed so I woke up 3 times to go to the bathroom…
Calories 3,283kcal No comment 
carbs 309g fat 140g protein 204g
Rest day.
10.02.2023
Sleep 22.30-6.30
Calories 2,333kcal
carbs 230 g fat 115g fat 103g
Gym workout
super sets
1. lat pulldown 4x10x25 + drop sets 4x8x17,5
2. bench press 4x12x37,5kg
3. kettlebell russian swing 4x25x16kg
4. inverted row with feet elevated 4x10
5. reverse lunges 4x20x10kg
6. kettlebell potato sack squats 3x12x16kg
7. lateral raises to overhead 3x12x(2x2,5kg)
11.02.2023
Sleep 22.30-7.30
Calories 2,608kcal
carbs 262g fat 109g protein 154g
Rest day.
12.02.2023
Sleep 23.00-7.30
Calories
Gym workout
triple sets
(1+2+3) (4+5+6) and so on, if anyone asks
1. pull ups hollow body neutral grip 6-6-5-5
2. dumbbell shoulder press 10-10-8-8x(2x8kg)
3. heel elevated ATG dumbbell goblet squats 4x8x22,5kg
4. plate loaded high row machine neutral grip 4x10x(2x15kg)
5. plate loaded seated chest press machine 4x10x(2x15kg)
6. leg press machine 4x10x60kg
7. pseudo planche push-ups 4x5
8. single leg hip trust 4x8 each leg
9. leg and hip raises 4x8
Day after day I understand that the barbell squat is not for me. I will continue to practice it as an additional exercise. Also, fate protects me., I wanted to squat today, but for at least half an hour two little boys were trying to kill themselves on the squat rack. They were grabbing the bar crookedly, staggering back and forth, twisting their knees and ankles in terrifying ways. And they squatsing with 60kg ! After all, one says to the other: “You’re doing it very well”. I I was terrified.
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I think it’s good enough.
It is.
13.02.2023
Sleep 23.30-6.30 Not great.
Calories 2,167kcal
carbs 187g fat 106g fat 114g
Gym workout
super sets
I didn’t write it down in time and I almost forgot what I’ve done …
Something like this
1.RDL 4x12x47,5kg
2. low row with ropes 4x8
3. potato sack squats with a dumbbell 4x12x22,5kg
4. incline dumbbell bench press 4x10x(2x15kg)
5. leg extensions 4x10
6. leg curls 3x10x10kg + sissy squats 1x10
7. triceps push down 4x10x17,5
8. upright row with wide neutral grip 4x8x20kg
14.02.2023
Sleep 22.30-6.45 I woke up before theb alarm but I don’t knot when…
Calories 2,711kcal
carbs 209g fat 89g protein 195g
Rest day.
15.02.2023
Sleep 22.30-6.45 I woke up 2-3 times again.
Calories
Gym workout
Triple sets
1. RDL 4x8x57,5kg
2. Lat pulldown 4x10x25
3. dumbbell shoulder press 4x10x(2x8kg)
4. ATG back squats 4x8x32,5kg
5. low row neutral grip 4x10x17,5
6. push ups 4x10
7. weighted sit ups 4x10 +5kg overhead
8. overhed triceps extensions with a plate 4x10x10kg
I’m happy with this form too.
I don’t have to wear butt-sculpting leggings,swallowed deep in the ass t, o do the exercises well, do I? 
16.02.2023
Sleep 22.15-6.45 I woke up couple times again.
Calories 2700 kcal
carbs 300g fat 85 g protein 167g
Gym workout
Triple sets
1. lat pulldown wide neutral grip 12-12-10-10 x25
2. incline dumbbell bench press 4x12x(2x15kg)
3. kettlebell russian swing 4x25x16kg
4. walking lunges with a kettlebell in rack position 4x20x16kg
5. barbell bent over row 4x15x27,5kg
6. single arm kettlebell overhead press 4x8x10kg each arm
7. potato sack squats with a kettlebell 12-12-10-10x16kg
Keep trying .
I could do it like L sit, it’s not so hard with the L position, but I just could’t stretch my legs, my hipflexors hurt. May be they are too weak or so … .
17.02.2023
Sleep 23.45-6.45
Calories 2,650 kcal
carbs 225g fat 100g protein 192g Not perfectly measured.
A half Gym workout
Triple sets
1. deadlift 4x5x67,5kg
2. biceps curl + overhead press with a pla\te 4x10x10kg
3. low row wide neutral grip 4x10x21,75
4. hand elevated push up 4x8 each hand
I was an instructor most of the time today and I explain much more to my partner.
18.02.2023
Sleep 22.00-6.45 Why the f…, it’s weekend
Calories 2,762kcal
carbs 217g fat 130g protein 170g
Rest day. a long walk
19.02.2023
Sleep 22.45-7.15
Calories 2,723kcal
carbs 254g fat 132g protein 128g
Gym workout
Triple sets
1. Lat pulldown 4x8x25 + drop set 4x8x17,5
2. Single arm incline dumbbell bench press 4x6x15kg each arm
3. deep back squats 4x5x37,5kg
4. single arm kettlebell bent over row 4x10x16kg from the ground
5. upright row wide grip 4x8x17,5kg
6. leg press 4x10x50kg
7. inverted row- normal and reverse grip 4x10
8. sissy squats 4x10
9. kneeling leg curl 4 sets
This here is lighter 12 kg, with a dumbbell 15kg is much more hard
20.02.2023
Sleep 22.35-6.45 But I was awake before the alarm
Calories 2,524kcal
carbs 295g fat 84g protein 130 g
Gym workout
Triple sets
1. Lat pulldown reverse grip 4x8x25
2. RDL 4x10x47,5kg
3. single arm kettlebell shoulder press 4x8x10kg each arm
4. lat pulldown 4x8x25
5. Front rack lunges on spot 4x10x15kg (10 reps each leg)
6. push ups 4x10-12
7. overhead triceps extensions with a plate 4x10x10kg
8. leg raises 4x10
21.02.2023
Sleep 23.30-6.30 Awful
Calories 2,480kcal
carbs 266g fat 73g protein 186g
I eat A LOT for 3 weeks …But I am too stressed and I don’t want to feel hunger…
Rest day.
22.02.2023
Sleep 23.00-6.30 May be… I was awake before the alarm
Calories 2,320kcal
carbs 250g fat 85g protein 130g
Gym workout
Triple sets
1. lat pulldown wide neutral grip 4x10x40kg
2. dumbbell shoulder press 4x10x(2x8kg)
3. RDL deeper 4x12x47,5kg
4. lat push down with ropes 4x10
5. cable squats 4x12
6. dumbbell biceps curls 4x8x(2x8kg)
7. leg extensions 4x10
8. leg curls 2x8x15kg 2x10x10kg
I felt week and tired.
Very nice exercise
23.02.2023
Sleep 22.30-6.30
Calories 3,140kcal
carbs 250g fat 115g protein 200 g
Rest day.
24.02.2023
Sleep 23.45-6.45
Calories 2,360kcal
carbs 250g fat 80g protein 158g
I AM NOT AT ALL SURE HOW MANY CALORIES ARE IN THE MEAT . 
In Myfitnesspal there are too many different options. What I need to know how many is the fat
Also, in recent years, in Bulgaria meat is spiked and filled with water .
Especially the last months, when there is terrible inflation here and prices have risen twice. The weight difference in between raw and cooked meat is 50%. From 1 kg of raw pork or chicken meat after roasting it becomes 500-550 g.
Please, tell me correct macros for raw pork leg and raw turkey leg
Gym workout
Triple sets
1. pull ups reverse grip 4x8
2. incline dumbbell bench press 4x10x(2x15kg)
3. dumbbell goblet squats 4x10x20kg
4. reverse lunges on spot 4x20x(2x10kg)
5. inverted row 4x10
6. single leg RDL on smith machine 4x10 +5kg each leg
25.02.2023
Sleep 22.45-8.00 I woke up earlier but desperaytly tried to fall asleep again.
Calories 2,236kcal
carbs 230g fat 73g protein 167g
Rest day. A long walk.
26.02.2023
Sleep 23.45-7.00 Not great.
Calories 2,320kcal
carbs 245g fat 77g protein 150g
Gym workout
Triple sets
1. deadlift 4x5x67.5kg
2. lat pull down 4x10
3. triceps push down with a rope 4x10
4. leg press machine 4x12x60kg
5. single arm bench press with kettlebell 4x12x10kg
6. cable standing row 4x10
7. side step down heel tap 4x8 each leg
8. leg and hip raises 4x10
+90/90
+seated leg raises for hip flexors
+inner thight stretching
I shoot some video tutorials for my friend. Foot and knee position is very important for deep squats.
27.02.2023
Sleep 22.45-6.30 again I woke up before the alarm.
Calories 2,690 kcal
carbs 292g fat 90g fat 167g
Gym workout
Triple sets
1. pull ups reverse grip 2x5 (too weak) lat pull down reverse grip 4x8x25
2. RDL 4x12x47,5kg
3. kettlebell shoulder press for the bottom 4x10x10kg
4. push ups 4x12
5. lunges on spot 4x20x(2x8kg)
6. sissy squats 4x10
7. leg raises on roman chair 4x12
My legs hurted for days.
28.02.2023
Sleep 22.45-6.45 I woke up once but I slept fine.
Calories 2,280 kcal
cars 267g fat 78g protein 134g
Rest day.
01.03.2023
Sleep 22.45-7.45 Perfect !!!
Calories 1,800 kcal
carbs 232g fat 50g protein 115g
Gym workout
triple sets
1. back squats 4x8x37,5kg (not my thing)
2. lat pull down two handles 4x8x21,75 + drop set 4x8x17,25
3. dumbbell shoulder press 4x8x(2x7kg) + drop set 4x8x(2x5kg)
4. leg press machine 4x12x60kg
5. leg curls 4x12x10kg
6. upright row wide grip 4x10x17,5kg
7. landmine RDL 4x10 +30kg
8. plate loaded high row machine 4x8x(2x15kg)
9. leg raises 3x8
10. triceps pust down with ropes 3x10
02.03.2023
Sleep 22.45- Between 7 and 7.45 I woke up at least 20 times
Calories 1,900 kcal
carbs 241g fat 52g protein 118g
Gym workout
super sets
1. RDL 4x8x57,5kg
2. bench press 4x8x37,5kg
3. low row 2 handles with straps 4x10
4. kettlebell potato sack squats 4x10x16kg
5. lat push down standing 4x10
6. seated biseps curls 4x10x(2x7kg)
7. side step down heel tap 4x8 each leg
8. lateral to front dumbbell raises 4x8x(2x4kg)
The angle is awful , my double chin is on front.
03.03.2023
National holiday. Bulgaria’s Liberation from the Ottoman Empire.
Sleep 22.45-7.45 + 17.30-19.00 O, yeah!!!
Calories 2,230 kcal approximately
carbs 234g fat 100g protein 100g
Rest day. I’m on my mom’s home. Just city walks.
04.03.2023
Sleep 23.45- 8.15 (I woke up at 7 but went to bed again.)
Calories approximately
Rest day. A long walk.
05.03.2023
Sleep 22.45- 7.30
Calories 2,070 kcal
carbs 194g fat 60g protein 180g
Gym workout
super sets
1. pull ups neutral grip 4x8
2. heel elevated dumbbell goblet squats 4x8x22,5kg
3. dumbbell bench press 4x10x(2x15kg)
4. dumbbell RDL 4x12x(2x22,5kg)
5. single arm kettlebell shoulder press holding the bottom 4x8x10kg each arm
6. good morning 10x17,5 kg 10x22,5kg 10x27,5kg (good enough) 10x32,5kg (too heavy)
7. low row wide neutral grip 4x10
8. hip raises and dragon flag progresion 4 sets
06.03.2023
Sleep 23.30- 6.30 bruuuh…
Calories 2,345kcal
carbs 250g fat 90g protein 150g
Gym workout
triple sets
1. deadlift 4x6x67,5kg
2. lat pulldown reverse grip 4x10x25
3. lateral dumbbell raises 4x12x(2x5kg)
4. cable squats 4x10
5. single arm kettlebell row from the floor 4x10x16kg each arm
6. triceps push down with ropes 4x10-12
7. weighted sit ups 4x10x5kg
8. cable biceps curls with ropes 4x10
07.03.2023
Sleep I don’t remember- 6.30 I woke up before the alarm.
Calories 2,407kcal
carbs 258g fat 97g protein 138g
Rest day.
08.03.2023
Sleep 22.30- 6.30
Calories 2,870 kcal
carbs 194g fat 122g protein 187g
Rest day.
09.03.2023
Sleep 23.30- 6.00 even worse
Calories
Gym workout
triple sets
1. lat pulldown with two handles/straps 4x12x21,25
2. incline dumbbell bench press 4x10x(2x15kg)
3. heel elevated dumbbell goblet squats 4x10x22,5kg
4. lat push down on knees with long ropes 4x12x17.5
5. single arm kettlebell shoulder press holding the bottom 4x8-10x10kg
6. reverse lunges on spot 4x20x(2x10kg)
7. leg raises on roman chair 4x12
8. kickstand single leg RDL with a kettlebell 4x10x16kg each leg
