Queen Cobra's Training Log

11.01.2024
Sleep 22.00-6.00 Fine.
Calories 1,900kcak
carbs 208g fat 50g protein 150g
Rest day.

12.01.2024
Sleep 22.30-6.30 I woke up couple times. There are reasons.
Calories 1,756kcal
carbs 180g fat 56g protein 133g

Gym workout
super sets

1. pull ups neutral grip 4x7 +
2. dumbbell shoulder press 4x10x(2x12,5kg)

3. low row narrow grip 4x10 +
4. RDL from the floor 4x10x47,5kg

5. lateral dumbbell raises 4x10x(2x6kg) +
6. heel elevated two dumbbell squats 4x10x(2x12,5kg)

7. plate loaded upper chest press machine 4x10x(2x20kg) +
8. lunges on spot front leg elevated 4x10x(2x12,5kg) each leg

Ohhh, mu glutes …

5 Likes

13.01.2024
Sleep not enough
Calories 1,539kcal
carbs 178g fat 55g protein 82g
Rest day.
My legs and glutes hurted.

14.01.2024
Sleep 22.00-01.00 than 2.00-may be 6.30
Calories 1,918kgcal
carbs 172g fat 82g protein 115
Rest day Just long walks.

15.01.2024
Sleep 23.00-5.30 I don’t know why, I just stare and overthink.
Calories 1,923kcal
carbs 187g fat 67g protein 140g

Gym workout
super sets

1. pull ups neutral grip 4x6 +
2. bench press shoulder wide grip 4x10x42,5kg

3. heel elevated dumbbell goblet squats 4x10x22,5kg +
4. dumbbell shoulder press 4x10x(2x10kg)

5. deep leg press 4x10x60kg +
6. low row narrow grip 4x10x40kg

7. single leg RDL - back leg on the wall 4x10x(2x12,5kg) each leg +
8. leg raises on roman chair 4x12

9. leg extensions 4x10-12 +
10. overhead triceps extensions with a plate 4x10x15kg

A short video for Fb story.

4 Likes

16.01.2024
Sleep same
Calories 1,970kcal
carbs 162g fat 88g protein 130g
Rest day.

17.01.2024
Sleep Same
Calories 1,885kcal
carbs 160g fat 70g protein 117g
Rest day

Today, most surprisingly, I was fired from my job. They completely remove the position I hold - lawyer. There are no reasonable arguments. A political decision, for punishment, I suppose. I was very angry and offended.

18.01.2024
Sleep
23.00-01.00
04.00-7.00 I was nervous.
Calories

Gym workout
super sets/ super sets

1. lat pulldown 12-10-8-8x40kg +
2. RDL from the floor 10-8-6-6x57,5kg +
3. dumbbell shoulder press 4x8x(2x12,5kg)

4. lat push down straight handle on knees 4x10 +
5. squat with a dumbbell between legs 4x8x33kg +
6. bench press shoulder wide grip 10-8-8-8x42,5kg

7. leg extensions 4x12 +
8. leg curls 4x12x10kg

9. overhead triceps extensions with a plate 4x12x10kg +
10. biceps curls 4x10x17,5kg

3 Likes

Sorry about losing your job.

1 Like

Thank you.
It was totally unexpected. My headmistress didn’t even know. There is no reason. The decision is at the highest level. They remove the position from the staff list. All my colleagues cried for me. It was quite a busy day yesterday.
I will appeal in court.

5 Likes

Sorry to hear that news. I was happy for you when your old boss left. Sad to hear that issues still remain.

1 Like

:frowning_face:
Sorry to hear.

1 Like

This is awful news.

:frowning:

1 Like

Current physic update.
I lost 3-4 kg for a month and a half

5 Likes

You are a lawyer? I think you will land on your feet, I wish you luck.

Been a while since I visited your log, but I can see you are still The Shit.

1 Like

I’m not sure of the exact word in English. I have a law degree
I worked as a legal consultant in a state administration.

1 Like

Yeah, I understand. It is a valuable skillset in any case. Ever work in private industry? If I recall correctly, you are in Bulgaria…not sure what things are like there, corporate lawyers are always in demand.

1 Like

I have not worked in the private sector. I started working there just a year after graduating, almost 11 years now. I think it’s good. I desperately needed a change, but I didn’t have the will because of the bad economic situation. There’s a decent unemployment benefit system here, so I’m not worried at all at the moment.

2 Likes

19.01.2024
Sleep
Calories 1,560kcal
carbs 168f fat 61g protein 96g
Rest day.

20.01.2024
Sleep 23.00-5.30 may be , still nervous but for another reason
Calories 1,838kcal
carbs 120g fat 54g protein 137g
Rest day

21.01.2024
Sleep 22.30-6.00
Calories 1,660 kcal
carbs 167g fat 54g protein 116g

Gym workout
triple sets/super sets

1. lat pulldown on knees 4x10 +
2. dumbbell shoulder press 4x10x(2x10kg) +
3. RLD 4x12x47,5kg

4. low row 4x12x35kg +
5. dead-stop lateral dumbbell raises 4x12x(2x5kg) +
6. deep leg press machine 4x12x60kg

7. heel elavated goblet squats narrow stance 4x12x15kg+
8. triceps push down 4x10-12

9. leg curls 4x12x10kg +
10. leg raises on roman (captain’s) chair 4x12

4 Likes

22.01.2024
Sleep same
Calories 1,520 kcal
carbs 168g fat 50g protein 80g
Rest day

23.01.2024
Sleep 22.30-7.30 Just fine
Calories 1,942kcal
carbs 200g fat 75g protein 113g

Gym workout
triple sets/ super sets

1. pull ups neutral grip 4x6

2. bench press shoulder wide grip 4x8x42,5kg+
3. alternating reverse lunges with kettlebells 4x12x(2x15kg) 6 reps per leg

4. plate loaded seated row machine- single arm 4x10+
5. kettlebell RDL from the floor 4x12x(2x15kg)

6.single arm kettlebell shoulder press 4x10x10kg each arm
7. dumbbell biceps curls 4x10x(2x8kg)

8. reverse nordic (Bw leg extensions) 4x8-10 +
9. leg curls 4x10x10kg

24.01.2024
Sleep 20.30-21.30 I felt realy tired. Than 22.45-6.45 with some interuptions.
Calories 1,550kcal
carbs 160g fat 66g protein 80g
Rest day.

6 Likes

25.01.2024
Sleep 22.45-3.00 than 4.15-7.15
Calories 1,793kcal
carbs 170g fat 77g protein 109g

Gym workout
triple sets/ super sets

1. lat pulldown with two handles 4x8+
2. dumbbell shoulder press 4x8x(2x12,5kg) +
3. heel elevated squats with 2 dumbbells 4x10x(2x12,5kg)

4. low row close grip 4x10-12+
5. plate loaded seated upper bench press machine 4x10x(2x15kg) +
6. dumbbell RDL 4x12x(2x22,5kg)

7. triceps push down 4x10+
8. weighted sit ups 4x10x10kg

4 Likes

26.01.2024
Sleep ???
Calories1,709kcal
carbs 209g fat 50g protein 96g
Rest day.

27.01.2024
Sleep ???
Calories 1,735kcal
carbs 216g fat 44g protein 106g
Rest day.

28.01.2024
Sleep 22.00-23.30 than 2.00-7.30 + a short nap
Calories 1,757kcal
carbs 238g fat 43g protein 103g

Gym workout
super sets

1. pull ups neutral grip 2x5 L-sit 2x5 normal +
2. squats with a dumbbell between legs 4x10x33kg

3. dumbbell shoulder press 4x12x(2x10kg) +
4. RDL from the floor 4x10x47,5kg

5. lat push down on knees 4x10 +
6. lateral dumbbell raises 4x12x(2x5kg)

7. asisted reverse nordic 4x10 +
8. triceps push down 4x12

4 Likes

Looking strong

1 Like

29.01.2024
Sleep
Calories 1,793kcal
carbs 170g fat 77g protein 109g

30.01.2024
Sleep 00.15-7.30 almost fine
Calories 2,026kcal
carbs 227g fat 47g protein 110g

Gym workout
triple sets/ super set

1. lat pulldown narrow grip 4x12 +
2. bench press shoulder wide grip 4x12x37,5kg

3. deadlift 4x5x70kg +
4. dumbbell shoulder press 4x12x(2x10kg)

5. heel elevated dumbbell goblet squats 4x10x20kg +
6. low row 4x12x30kg

7. deep leg press machine 4x12x60kg +
8. lateral raises with plates 4x12x(2x5kg)

Imagine some hard rock music with this

6 Likes

31.01.2024
Sleep 00.15-7.30 some naps after 8.00
Calories 2,034kcal
carbs 116g fat 83g protein 134g
Rest day.

01.02.2024
Sleep 00.30-8.15
Calories 1,836kcal
carbs 210g fat 51g protein 110g
Rest day.

02.02.2024
Sleep 21.30-7.30 amazing
Calories 1,906kcal
carbs 160 g fat 70g protein 122g

Gym workout
triple sets/ super set

1. lat pulldown shoulder wide neutral grip 10-12 +
2. ATG squats on smith machine 4x8-10 +10kg (31kg combined with the bar) +
3. dumbbell shoulder press 4x10x(2x12,5kg

4. lat pulldown standing 4x12 +
5. lateral dumbbell raises 4x12x(2x5kg) +
6. heel elevated squats with 2 dumbbells 4x10x(2x12,5kg)

7. triceps push down 4x12+
8. weighted sit ups 4x10-12+10kg
9. RDL 4x10x52,5kg

10. leg extensions 4x12 +
11. leg curls 4x12x10kg (+ 2kg added)

4 Likes