09.04.2023
Sleep 23.00 -8.30 Great !!
Calories 2,170кkcal
carbs 198g fat 88g protein 130g
Gym workout
triiple sets
1. lat puldown reverse grip 4x10x20kg
2. dumbbell goblet squats 4x10x22,5kg
3. incline dumbbell bench press 4x10x(2x15kg)
4. low row 4x10x40kg
5. kettlebell russian swing 4x25x16kg
6. lateral dumbbell raises 4x12x(2x5kg)
7. leg extension 4x10 (light weight)
8. leg curls 4x10x10kg
Last week photos
10.04.2023
Sleep 23.00-6.30
Calories 2,220kcal
carbs 270g fat 65g protein 130g
Rest day,
11.04.2023
Sleep 22.00-6.45
Calories 2,750kcal
carbs 243g fat 106g protein 195g
Gym workout
triple sets
1. lat puldlown 4x10x25
2. single arm kettlebell snach and overhead press 4x3x16kg each side
3. RDL 4x8x57,5kg
4. lat pulldown narrow grip 4x10x40kg
5. push ups 4x10
6. walking lunges with a kettlebell in goblet position 4x10x16kg
7. sissy squats 10-10-8-7
8. dragon flag isometric
Lat pulldown machines are two different types- a normal one old cable machine in kg and another with … something else, may be LB, but with two cables, that we attach with a hook, I don’t know the right weight.
12.04.2023
Sleep 22.15-6.45
Calories 2,600kcal
carbs 277g fat 90g protein 160g
Oh, my quads hurted all day.
Gym workout
super sets
1. lat puldown widfe neutral grip 4x12x25kg
2. kettlebell russian swing 4x25x16kg
3. lat push down on knees wide grip 2x15x21,25 2x10x25
4. dumbbell shoulder press 4x12x(2x8kg)
5. single leg RDL 4x10x25kg each leg
6. dumbbell biceps curls 4x10x(2x8kg)
Light and easy. I do every exercise as a core stability excercise so I keep the weiths light and my body brased and in straight line.
14.04.2023
Sleep 23.00-7.00 I woke up 1-2 times.
Calories 2,217kcal
carbs 272g fat 70g protein 124g
Gym workout
triple sets
1 pull ups reverse grip 4x7
2. single arm dumbbell press 4x10x10kg each side
3. squats with a dumbbell between legs 4x10x33kg
4. low row 4x10x17,25kg
5. bench press 4x8x42,5kg
6. RDL 4x8x57,5kg
7. triceps overhead extensions with a plate 12-12-10-10x10kg
8. dumbbell biceps curls 4x10x(2x8kg)
9. leg raises on bench 4x12
Couple years ago I was too obssesed with my body image.
I took thousands of pictures every day for years. It’s time to delete some of them.
Happy Orthodox Christian Easter
15.04.2023
Sleep 23.00-8.00
Calories 2,641kcal
carbs 278g fat 110g protein 128g
Rest day.
16.04.2023
Sleep 22.45- 7.30
Calories 2,262kcal
carbs 189g fat 101g protein 124g
Rest day.
17.04.2023
Sleep 21.45-7.30
Calories 2,033kcal
carbs 223g fat 86g protein 91g
Rest day.
I’m getting into home repairs again. I didn’t train, but I spent 8 hours a day washing walls and ceilings and painting and cleaning. I have done at least 1000 step-ups and 1000 squats.
18.04.2023
Sleep 23.45-7.45
Calories 2,045kcal
carbs 233g fat 68g protein 122g
The measurements aren’t exactly accurate, I hadn’t prepared for the food, but I definitely ate a lot less. We worked all day without lunch.
Rest day.
19.04.2023
Sleep 23.00-8.00 Well I wokeup once for the WC every night.
Calories 2,522kcal
carbs 231g fat 125g protein 108g
GYM WORKOUT
triple sets
1. pull ups reverse grip 4x7 +
2. RDL 4x8x57,kg+
3. single arm shoulder press 10x 10kg-9kg-8kg-8kg
4. low row straight handle 4x10x17,5+
5. sumo deadlift 4x8x47,kg+
6. incline dumbbell bench press (lega up) 4x10x(2x15kg)
7. leg extensions 4x10+
8. single leg curls 4x8x5kg each leg
20.04.2023
Sleep 23.45 - 6.00 F*ck … 
Calories 2,116kcal
carbs 147g fat 91g protein 166g
Rest day. My glutes hurted insanely!!!
21.04.2023
Sleep 22.30-6.30
Calories 2,495kcal
carbs 255g fat 93g protein 148g
GYM WORKOUT
triple sets/ super sets
1. lat pulldown 4x12x21,75+
2. bench press 4x10x37,5kg+
3. squats with a dumbbell between legs 4x10x33kg
4. kettlebell russian swing 4x25x16kg+
5. dumbbell shoulder press 4x12x(2x7kg)
6. low row 4x10x40kg +
7. dumbbell biceps curls 4x10x(2x7kg)
My glutes and legs worked so hard…
22.04.2023
Sleep 23.00-7.30
Calories 2,188kcal
carbs 150g fat 82g protein 155g
Rest day.
23.04.2023
Sleep 23.30-7.15 O, why…
Calories 2,146kcal
carbs 200g fat 83g protein 140g
GYM WORKOUT
triple sets
1. lat pulldown reverse grip 4x10x40kg +
2. RDL 4x10x47,5kg+
3. dumbbell shoulder press 4x12x(2x8kg)
4. push down straight handle on knees 4x12x21,75+
5. leg press machine 4x12x50kg+
6. plate loaded incline chest press - single arm 4x10x20kg each arm
7. triceps push down 4x10-12+
8. single arm cable lateral raises 2x10 / lateral plate raises 2x10x(2x5kg)+
9. straight leg RDL on landmine machine 4x10+25kg
24.04.2023
Sleep 22.45-6.45
Calories 2,327kcal
carbs 202g fat 103g protein 142g
GYM WORKOUT
triple sets/super sets
1. squats with kettlebells between legs 4x10x(2x16kg) +
2. inverted row 4x10 +
3. single arm kettlebell shoulder press 4x10x10kg
4. reverse lunges on spot with a kettlebell in rack position 4x20x16kg +
5. kettlebell upright row 4x10x16kg
6. lat pull down with two handles 4x10x21 +
7. sissy squats 4x10
25.04.2023
Sleep 21.45-6.45
Calories 2,550 kcal
carbs 230kcal fat 111g protein 160g
Rest day.
26.04.2023
Sleep 23.45-5.45 OMG
Calories 3,004kcal
carbs 255g fat 146g protein 160g
GYM WORKOUT
triple sets
1. lat pulldown reverse grip 4x12x40kg +
2. dumbbell shoulder press 4x15x(2x8kg) +
3. front squat with 2 kettlebells in rack position 4x8x(2x16kg)
4. lat pulldown 4x12x25+
5. incline dumbbell bench press 4x10x(2x15kg)+
6. kettlebell RDL 4x20x(2x16kg)
7. kettlebell bulgarian split squats 4x6-8 x16kg each leg
27.04.2023
Sleep 21.45-6.45 Great!
Calories 3,072kcal
carbs 318g fat 126g protein 168g
Rest day.
28.04.2023
Sleep 22.45-6.45 But I woke up ten times … It was too noisy again…
Calories 2,550kcal
carbs 206g fat 110g protein 184g
GYM WORKOUT
triple sets/super sets
1. lat pulldown narrow grip/reverse grip 4x10x40kg +
2. bench press 4x10x42,5kg +
3. dumbbell RDL 4x8-10x(2x25kg)
4. inverted row elevated legs 4x12 +
5. single arm kettlebell shoulder press 4x10x10kg +
6. leg press machine 4x15x50kg
7. biceps curls 4x10x17,5kg
8. triceps push down 4x10-12x17,5
+ 90/90- rotation, leaning side to side
+ coach stretch
+ hip opener
29.04.2023
Sleep 22.35-6.30
Calories 2,967kcal
carbs 211g fat 133g protein 180g
GYM WORKOUT
triple sets/super sets
1. lat pulldown 4x10x25kg +
2. single arm kettlebell shoulder press 4x5x16kg each side+
3. squat with a dumbbell between legs from dead stop 4x10x33kg
4. reverse lunges on spot 4x20x(2x10kg) +
5. single arm pulldown on crossover machine on knees 4x10x17,5 each side
6.leg extensios 4x10-12 +
7. leg curls 4x10x10kg
30.04.2023
Sleep 23.30-8.30
Calories 1,777kcal
carbs 170g fat 66g protein 150g
Rest day.
Canola fields
01.05.2023
Sleep 22.30-8.00 Fine
Calories 1,979kcal
carbs 209g fat 57g protein 140g
GYM WORKOUT
triple sets/super sets
1. [pull ups neutral grip hollow body 4x6 +
2. RDL 4x8x57,5kg+
3. dumbbell shoulder press 4x12x(2x7kg)
4.low row 4x10x40kg +
5. leg press machine 4x12x50kg +
6. lateral raises with plates 4x12x(2x5kg)
7.weighted crunches 4x12x5kg +
8. single leg kettlebell RDL 4x12x16kg each
The Pleven Epopee 1877 Panorama
It is the only monument of its kind on the Balkan Peninsula. It was built in 1977 on the occasion of the 100th anniversary since the liberation of Pleven from Ottoman rule. The monument stands on the actual battlefield, in Skobelev Park Museum in the southwestern outskirts of the town. The liberation of Pleven was a turning point in the Russo-Turkish War of 1877-1878.
The Pleven Epopee 1877 Panorama has four halls: introductory hall, panorama hall, diorama hall, and a conclusion hall. The canvas is sized 17 m by 5 m.
It was forbidden to take free pictures inside. So I post some official photos.
Outside the museum
02.05.2023
Sleep 23.30-6.30
Calories 2,409kcal
carbs 260g fat 87g protein 173g
Rest day.
03.05.2023
Sleep 22.30-6.30
I woke up a thousand times, it was super loud. These seagulls screamed constantly. I finally gave in and moved my mattress into the hallway early in the morning
Calories 2,461kcal
carbs 234g fat 91g protein 178g
GYM WORKOUT
triple sets/super sets
1. lat pulldown 4x10x25kg +
2. dumbbell shoulder press 4x10x(2x7kg) +
3. squat with 2 kettlebells in rack position 4x5x(2x16kg)
4. dumbbell RDL 4x12x(2x22,5kg) +
5. single arm incline dumbbell bench press 4x10x12,5kg еаch side
6. overhead triceps extensions with a plate 4x10x10kg +
7. lat pulldown reverse grip 4x10x25
Historical park
This sucks. 1 bad night of sleep messes me up for days.
Enjoy this music … at 3.00 AM, 4.00 AM, 5 AM…
That’s brutal!!!
04.05.2023
Sleep 22.00-6.30 Fine.
I slept on a mattress in the hallway. Here we have big and wide corridors. No problem, I slept great, it was all dark and quiet
Calories3,008kcak
carbs 289g fat 126g protein 166g
GYM WORKOUT
triple sets/super sets
1. deadlift 4x8x70kg +
2. plate loaded seated chest press machine 4x10x(2x20kg)
3. lat pulldown narrow grip 4x10x40kg +
4. leg press machine 4x12x60kg +
5. lateral raises 4x12x(2x5kg)
6. biceps curls 3x10x17,5kg +
7. dragon flag progressions 3 pathetic sets
I felt it too heavy…
05.05.2023
Sleep 22.30-6.30 Fine again
Calories 2,922kcal
carbs 242g fat 136g protein 154g
My whole body hurts 
But I prefer to train an extra day. I will have to rest for the next three days.
GYM WORKOUT
triple sets/super sets
1. pull ups neutral grip 4x5-6 +
2.push ups with one arm elevated 16-14-12-10
3. russian kettlebell swing 4x30x16kg +
4. lateral raise to overhead with plates 4x12x(2x2,5kg)
5. leg extensions 4x12 +
6. leg curls 4x12x10kg
06.05.2023
Sleep 23.30-6.30 not great
Calories 2,300 may be not measured right
carbs 230g fat 80g protein 140g
Rest day.
Again I work in my mother’s home, final rooms- bathroom and closet for now
07.05.2023
Sleep 22.30-8.00 Fine. I woke up at 6.30 but I forced myself to continue sleeping…
Calories 2,168kcal
carbs 237g fat 100g protein 76g
Rest day. A lot of work.
08.05.2023
Sleep 23.00-7.30 Official day off.
Calories 2,250kcal
carbs 209g fat 120 g protein 80g
There was no way for me to follow my usual diet. I ate very little protein for a few days
Rest day.
09.05.2023
Sleep 23.30-7.30 Day off.
Calories 2,133kcal
carbs 200g fat 102g protein 105g
Gym workout
triple sets/double sets
1. RDL 4x8x57,5kg +
2. bench press 4x8x42,5kg
3. leg press machine 4x12x60kg +
4. low row 4x10x40kg +
5. single arm kettlebell overhead press 4x8x10kg
6. leg extensions 4x10
7. leg curls 4x8x15kg
