Gym journal 2024

January, week 01

2024-01-01 | Rest and recovery 🌡️ #sick

Recovery from chest infection

2024-01-02 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Standing cable pullover with bar
  Pullover на горен скрипец с прав лост

4 sets 12-15 reps

• Lat pulldown wide grip

4 sets 15 reps

• Lat pulldown circular
  с една ръка

4 sets 12-15 reps

• Single arm dumbbell row

4 sets 12-15 reps

• Back extensions with dumbbells

ABS

• No

Cardio

• No

2024-01-03 | Shoulders

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts
• Rotators warmup

4 sets 12-15 reps

• Reverse pec deck fly, rear delt
  на машина за задно рамо разтваряне

4 sets 15 reps

• Rear delt cable pull with rope
  на горен скрипец дърпане а въже към брадичката

4 sets 15 reps

• Leaning cable lateral raise
  на долен скрипец с единична ръкохватка разтваряне встрани

4 sets 15 reps

• Cable upright row
  Вертолет с лост на долен скрипец

4 sets 5 10 10 5

• Dumbbells front raise
  Вдигане на дъмбели отпред,
  в долно положение неутрален отстрани до тялото
  в горно е надхват вдигаме до пред лицето
  5 заедно 10 едната ръката другата и после отново 5 заедно

4 sets 15 reps

• Dumbbell shrug трапец с пудовки

ABS
3 sets 15 reps, no rest between sets

• Hanging leg raises вдигане на крака от вис
• Abdominal crunch machine свиване на машина

Cardio

• No

2024-01-04 | Legs

Pre-Workout

• Indoor cycling, 10 min
• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 20 reps, last set as drop

• Leg press calf raises 140kg

4 sets 12-15 reps

• Lying leg curls

5 sets 15 reps

• Romanian deadlift with dumbbells

4 sets 24 reps, last set as drop

• Walking lunges with dumbbells
  ходещи напади с дъмбели,
  12 крачки на крак (24 общо), последната без тежест,
  2 х 10кг

4 sets 20 reps

• Leg extensions

3 sets 15 reps

• Sissy Squat Bench

ABS

• No

Cardio

• Treadmill, 5 min

2024-01-05 | Arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• High Pulley Overhead Triceps Extension
  на горен скрипец с гръб към машината
  приведен напред
  разтваряне отзад гърба напред по посока на гърба
• Rope triceps pushdown
  на горен скрипец с въже екстензии, свиваме в долно положение

4 sets 12-15 reps

• Single arm triceps pushdown
  горен скрипец с една ръкохватка, по отделно ръцете

4 sets 12-15 reps

• Single arm cable kickback
  Кикбек на скрипец, използваме пейка

4 sets 12-15 reps

• Cable straight bar curls, seated
  бицепс с лост на скрипец от пейка, скрипеца на нивото на коленете, седнал срещу машина

4 sets 12-15 reps

• Arm curl machine

4 sets 12-15 reps, last set as drop

• Cable Hammer Curls

3 sets 15 reps

• Reverse grip Barbell Curl
  лост с надхват

3 sets 15 reps, last set as drop

• Cable standing back wrist curl
  Долен скрипец с прав лост зад таза сгъване на китки, предмишници

ABS
3 sets 15 reps, no rest between sets

• Oblique side bends on Hyperextension Странични преси на стойка за гръбни екстензии

Cardio

• No

2024-01-06 | Functional training

Pre-Workout

• Stretch and warm-up
• Jumping Jacks, 1 min

3 sets 15 reps, no rest between exercises

• Upright Row to Barbell shoulder press
• Bulgarian bag spin
• Burpees
• Kettlebell Swing

3 sets 15 reps, no rest between exercises

• Pull-Ups wide grip
• Chest dips
• Superman

ABS
1 sets N reps

• Free drive on yoga mat

Cardio

• Treadmill, 6 min

2024-01-07 | Cardio and ABS

Cardio

• Stair stepper, 40 min

ABS
3 sets 15 reps, no rest between

• Missing notes what exercises done.

January, week 02

2024-01-08 | Chest

Pre-Workout

• Stretch and warm-up
• Push ups
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Incline smith bench press

4 sets 12-15 reps

• Horizontal chest press machine

4 sets 12-15 reps

• High cable crossover aka Fly

4 sets 12-Max reps

• Chest dips

ABS
3 sets 15-20 reps, no rest between sets

• Hanging leg raises Вдигане на крака от вис
• Upside down crunch Коремни преси с главата надолу
• Hanging side knee raise Вдигане на крака настрани от вис

Cardio

• Treadmill, 4 speed, 10 incline

2024-01-09 | Back

Pre-Workout

• Stretch and warm-up
• TRX row on Swedish wall
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Pull-Ups wide grip

4 sets 12-15 reps

• Lat pulldown wide neutral grip

4 sets 12-15 reps

• T-Bar row machine

4 sets 12-15 reps

• High row convergent
  Single arm

4 sets 12-15 reps

• Standing cable pullover with rope
• Cable TRX row with rope

4 sets 12-15 reps

• Back extensions
  with imitating TRX movement with the hands,
  contract muscles

ABS

• No

Cardio

• Treadmill, 15 min, 4 speed, 10 incline

2024-01-10 | Shoulders

Pre-Workout

• Stretch and warm-up
• Rotators warmup
• Add warm-up set of 20 reps for each of muscle group parts

6 sets 15 reps

• Rear delt cable pull with rope
  Seated on incline bench / седнал на пейка

4 sets 15 reps

• Cable rear delt fly
  Seated on incline bench
  На два скрипеца от полу лег на пейка

4 sets 15 reps, last set as drop

• Cable upright row
  Seated on incline bench
  Вертолет с лост на скрипец от полулег на пейка

4 sets 15 and 20 reps

• Dumbbells front raise
  Alternating
  Вдигане на дъмбели отпред, с редуване
• Reverse grip dumbbell shoulder press
  Раменна преса с дъмбели с подхват

4 sets 15 reps

• Standing shrug machine
  Трапец на машина с неутрален хват отстрани

ABS
3 sets 15-20 reps, no rest between sets

• Leg raise hip lift Вдигане на крака и таз
• Abdominal crunch machine Свиване на машина

Cardio

• No
• Treadmill, 15 min, 4 speed, 9 incline

2024-01-11 | Legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps

• Standing calf raises on machine

4 sets 15 reps

• Lying leg curls

4 sets 15 reps

• Romanian deadlift

4 sets 15 reps
-Single leg extension

4 sets 20 reps

• Horizontal leg press

ABS

• No

Cardio

• No

2024-01-12 | Arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps

• V-Bar triceps pushdown
  горен скрипец с V rръкохватка

4 sets 15 reps

• Lying EZ bar triceps extension френско с EZ лост
• Close grip EZ bar bench press Избутване с EZ лост

2 sets 15 reps, waiting coach

• Single arm triceps pushdown Горен скрипец с единична ръкохватка

4 sets 15 reps

• Single arm reverse grip triceps pushdown
  Горен скрипец с два единични хвата, подхват

4 sets 15 reps

• Cable straight bar curls бицепс на долен скрипец с лост

4 sets 15 reps

• Prone Incline dumbbell curl бицепс с дъмбели от наклонена пейка, хват като за лост

4 sets 15 reps

• Reverse grip straight bar cable curl бицепс с лост на долен скрипец надхват

ABS

• No

Cardio

• No

2024-01-13 | Cardio and ABS

Cardio

• Stair stepper, 30 min, 6 speed
• Treadmill, 30 min, 4 speed, 9 incline

ABS
3 sets 15 reps, no rest between sets

• Hanging leg raises Вдигане на крака от вис
• Abdominal crunch machine Свиване на машина
• Ab coaster Люлка

3 sets 15 reps, no rest between sets

• Ab side bends machine Странични преси на машина

2024-01-14 | Cardio

Cardio

• Stair stepper, 45 min, 7 speed

ABS

• No

January, week 03

2024-01-15 | Chest

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Vertical chest press with free weights

4 sets 12-15 reps

• Incline smith bench press

4 sets 12-15 reps

• Low cable crossover aka Fly

4 sets 12-15 reps

• High cable crossover aka Fly or 04 Exercises/01 Chest/Standing multi flight machine, chest

ABS
4 sets 15 reps, no rest between sets

• Abdominal crunch machine Свиване на машина
• Hanging leg raises Вдигане на крака от вис

Cardio

• Treadmill, 15 min, 4 speed, 9 incline

2024-01-16 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Lat pulldown wide grip

4 sets 12-15 reps

• Pullover machine

4 sets 12-15 reps

• Cable row, close neutral grip, модерните хватове

4 sets 12-15 reps

• High row convergent 2 sets for both grips (2 close 2 wide)

4 sets 12-15 reps

• T-Bar row machine

ABS

• No

Cardio

• No

2024-01-17 | Shoulders

Pre-Workout

• Stretch and warm-up
• Rotators warmup
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps

• Reverse pec deck fly, rear delt

4 sets 15 reps, last set as drop

• Rear delt cable pull with rope

4 sets 5 10 10 5 reps

• Dumbbells Lateral Raises 5 both arms, hold upper position one of the arm, then 10 reps with opposite, swap and repeat, end with 5 reps both hands

4 sets 15 reps, last set as drop

• Cable upright row

4 sets 15 reps

• Arnold Shoulder Press, seated on a bench
• Front Plate Raise

4 sets 15 reps, last set as drop

• Barbell shrug smith machine

ABS

• No

Cardio

• No

2024-01-18 | Legs

Pre-Workout

• Stretch and warm-up
• Rotators warmup

4 sets 12-15 reps

• Smith machine lunges

4 sets 12-15 reps

• Lying leg curls

4 sets 12-15 reps

• Leg extensions

4 sets 12-15 reps

• Sissy Squat Bench

4 sets 12-15 reps

• Standing calf raises on machine

ABS

• No

Cardio

• No

2024-01-19 | Arms 🚧 #untracked

Missing notes

ABS

• No

Cardio

• No

2024-01-20 | Cardio and ABS

Cardio

• Stair stepper, 40 min, 6 speed
• Treadmill, 10 min, 4 speed, 8 incline

ABS
4 sets 15 reps, no rest between

• Hanging leg raises
• Hanging side knee raise
• Upside down crunch

2024-01-21 | Cardio and ABS

Cardio

• Stair stepper, 40 min, 6 speed
• Treadmill, 10 min, 4 speed, 3 incline

ABS

• No

January, week 04

2024-01-22 | Chest

Pre-Workout

• Stretch and warm-up
• Rotators warmup
• Elliptical trainer, 5 min
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Incline chest press machine

4 sets 12-15 reps

• Incline dumbbell press

4 sets 12-15 reps

• Decline smith machine dual

4 sets 12-15 reps

• 04 Exercises/01 Chest/Standing multi flight machine, chest

4 sets 12-15 reps

• Chest dips

ABS
1 sets N reps

• Free drive on yoga mat

Stretching

2024-01-23 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Pull-Ups wide grip

4 sets 12-15 reps

• Lat pulldown wide neutral grip

4 sets 12-15 reps

• T-Bar row machine , single arm at a time, hands twist

4 sets 12-15 reps

• Cable row, close neutral grip

4 sets 12-15 reps

• Standing cable pullover with rope
• Cable TRX row with rope

ABS

• No

Cardio

• No

2024-01-24 | Shoulders

Pre-Workout

• Stretch and warm-up
• Rotators warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Cable TRX row with rope, seated on a bench, pull above the shoulders

4 sets 12-15 reps

• Reverse pec deck fly, rear delt

4 sets 12-15 reps

• Dual pulley lateral raises lying on Incline bench, using D handle

4 sets 12-15 reps

• Plates lateral raises

4 sets 12-15 reps

• Shoulder Press Machine, cable. classic grip
• Front Plate Raise

ABS
4-5 sets 15 reps, no rest between

• Hanging leg raises Вдигане на крака от вис
• Ab coaster Люлка

Cardio

• Treadmill, 15 min, 4 speed, 8-10 incline

2024-01-25 | Legs

Pre-Workout

• Indoor cycling 5min
• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 20 reps

• Standing calf raises on machine

4 sets 20 reps

• Leg press calf raises

4 sets 15 reps

• Lying leg curls

4 sets 20 reps

• Leg extensions

4 sets 15 reps

• Standing leg curl

4 sets 12-15 reps per leg

• Walking lunges, with dumbbells

4 sets 15 reps

• Adductors, the good girl
• Adductors, the bad girl

Cooldown

• Stretching on a pad

ABS

• No

Cardio

• No

2024-01-26 | Arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Cable straight bar triceps pushdown, reverse grip
• High cable straight bar biceps curl

4 sets 12-15 reps

• Rope triceps pushdown
• High Pulley Overhead Triceps Extension
• Cable Hammer Curls

4 sets 12-15 reps

• Prone Incline dumbbell curl
• Dumbbells kickback

ABS
3 sets 15 reps, no rest between sets

• Hanging leg raises
• Kettlebell Side Bend
• Bench V-Sit Crunches

Cardio

• Treadmill, 20 min, 4 speed 8 incline

2024-01-27 | Cardio and ABS

Cardio

• Stair stepper, 50 min, 6 speed

ABS
4 sets 15 reps, no reset between

• Hanging leg raises
• Abdominal crunch machine

2024-01-28 | Cardio and ABS

Cardio

• Stair stepper, 40 min, 6 speed

ABS
4 sets 15 reps, no reset between

• Oblique side bends on Hyperextension
• Hanging side knee raise

🚧🚧🚧 January, week 05 🚧🚧🚧

2024-01-29 | Chest

2024-01-29 Chest

Загряване рамене джъмпинг джакс 1мин

4 по 30
Лицеви с помищни хватове, неутрален

4 sets 12-15 reps
Seated Horizontal chest press machine

4 sets 12-15 reps
Incline dumbbell press 30deg

4 sets 12-15 reps, last as drop
Seated decline chest press machine

5 sets 15 reps
Upper cable flyes

Abs 4 sets 15 reps

• свиване на машина
• вдигане на крака от вис

Cardio
20min Walk 8 incline 4 speed

🚧🚧🚧 2024-01-30 | Back 🚧🚧🚧

2024-01-30 Back

Загряване лакти стави и тн
20 повт горен скрипец широк хват отпред 10 и зад врат 10

4 по 12-15
Горен скрипец широк хват

4 по 12-15 на ръка
Lat pull down machine
С една ръка движение от над главата надолу, лакатя към кръста отива

4 по 12-15
Хоризонтален скрипец v хват неутрален

4 по 12-15
Пулл оувър с въже на горен скрипец, юмруци почти един срещу друг
Трх на горен скрипец гърди изпъчени лакти прибрани, задържаме и стягаме

4 по 15
Гръбни екстензий с ластик

Корем - не
Кардио - не

2024-01-31 | Shoulders

2024-01-31 Shoulders

Загряеане, ротатори

4 sets 15 reps 20w

• на прк дек машина разтваряне за задно рамо
• дърпане на хорен скрипец към брадичката

4 sets 15 reps 20w

• Standing multy flight
• вертошет с лост на долен слрипец

4 sets 15 reps

• раменна преса на машина класически хват, лакти леко напред
• вдигане на тежест за щанга отпред

4 sets 15 reps
Трапец с лост на смит машина

Abs - free wheel on pad
Streching
Cardio 15min walk 10incline 4 spees

2024-02-01 | Legs

2024-02-01 Legs

10 min bicycle on 8
Warmup and strech

4 sets 15 rerps 20 warmups
Standing machine calf raises

4 sets 20 reps, last one as drop 12 and 10 reps
Leg extensions

4 sets 15 reps
Lying leg curls

1 set 24 reps warmup, no weight
4 sets 24 reps, last one as drop set, one warmups set
Walking lunges with barbell

4 sets 15 reps
Adductors - the bad girl
Adductors - the good girl

Strech
ABS - No
Cardio - No

2024-02-02 | Arms

2024-02-02 Arms

Загряване раздвижване

20 reps warmup

4 sets 15 reps
На горен скрипец с въже трицепс
На долен скрипец с лост по тясно от раменете хват

4 sets 15 reps
Arms extension machine triceps
Arms curl machine biceps

4 sets 15 reps
Triceps dips machine
Biceps preacher curl machine

4 sets 15 reps
На дошен скрипец с прав лост надхват

Abs
4 по 15 вдигане на крака от вис
На килимче вакуум и коремни

Кардио
10мин пътека 12 на 4 скорост

2024-02-03 | Cardio and ABS

2024-02-03 Cardio

40min stair stepper 5-6 speed

2024-02-04 | Cardio and ABS

2024-02-04 cardio and abs

40min stair stepper 6 speed

Abs
3 sets 12–15 reps
Вдигане на крака от вис
Коремни на пейка

4 sets 15 reps
Странични преси на стойка за гръбни
Последните две в супер сет с вдигане на крака настрани от вис

February, week 06

2024-02-05 | Chest

2024-02-05 Chest

3 мин кростренажор
Загряване раздвижване

4 sets 12-15 reps, 20w
Horizontal chest press machine

4 sets 12-15 reps 20w
Наклонена лежанка смит машина 80кг

4 sets 12-15
От лежанка флайс с дъмбели

4 по 12-15
На два долни скрипеца събиране отпред

4 по 12-15 посшедната дроп
Standing multi flight machine

Корем 4 по 15
На пейка коремни преси
Вдигане на крака от вис

10мин катдио пътека

2024-02-06 | Back

2023-02-06 Back, insane

Загрявка

4 по 12-15 и загряваща 20
Набирания широк хват

4 по 15 последната дроп
Горен скрипец тесен неутрален хват

4 по 15 на ръка
Хоризонтално издърпване седнал на машина с извъртане

4 по 15 последната дроп
Хоризонтален скрипец широк неутрален хват

Корем не
Кардио 20мин пътека

4 по 15
Пулл оувър машина с подпирачка тръба за масаж

2024-02-07 | Shoulders

2024-02-07 Shoulders

Загряване, ротатори

По 20 загряващи на повечето

4 по 15
Трх над главата въжето минава от вътрешната страна на ръцете

На машина пек дек разгъване
Посшедната дроп

4 по 20 и 15
Standing multy fly, последната дроп
Вертолет с лост на долен скрипец

4 по 15
Раменна преса на машина класически хват, лакти напред
Вдигане на плоча отпред

4 по 15
Трапец с лост

Корем 4 по 15
Вдигане на крака от вис
Коремни на пейка

Кардио
20мин пътека

2024-02-08 | Legs

2024-02-08 Legs

Загряване, раздвижване, стречинг

4 sets, 15 reps, 20 warmups, last set as drop
Standing calf raises on machine

4 sets 15 reps and 20 reps, 20 warmups for both
Leg curls
Leg extensions

4 sets 15 reps
Hack squat
Romanian deadlift

4 sets 20 reps
Adductors - the bad girl
Adductors - the good girl

ABS - No
Cardio - No

2024-02-09 | Arms

2024-02-09 Arms

Загряване раздвижване ротатори и тн

4 по 15 и 12 посшедната дроп
Горен скрипец с въже
Долен скрипец с прав лост

4 по 12
Френско с лост
Избутване на лоста към слън сплит лакти прибрани
EZ лост бицепс подпрян на стойка за преачер, последното повторение бавно пускаме надолу задържаме колкото може

4 по 12-15
Горен скрипец с прав лост
Чуково на долен скрипец с въже

Корем не
Кардио 15мин пътека

2024-02-10 | Cardio and ABS

2024-02-10 Rest, SPA

5 sets

• 10 min sauna
• 2 min ice bath
• 10 min rest

2024-02-11 | Cardio and ABS

2024-02-11 Cardio and Abs

40 min stai stepper, 6 speed

3-4 sets 12 reps
Вдигане на крака от вис
Сгъване на малина

4 по 12
Странични преси на стойка за гръбни екстензий

February, week 07

2024-02-12 | Chest

2024-02-12 chest

Загряване радвижване

4 sets 12-15 reps 20w
Incline chest press machine

4 sets 12-15 reps
Horizontal chest press machine

4 sets 12-15 reps
Incline bench dumbbell press

4 sets 12-15 reps
Cable low flight

4 sets 12-15 reps
Standing multy flight

Abs - on pad
Cardio 20min walk 10inc 5 speed

2024-02-13 | Back

2024-02-13 Back

Загряване
За ширина предимно

4 по 12-15 20заг
Широк неутрален хват горен скрипец

4 по 12-15
Машина дърпане отгоре 45 градуса, последната дроп

4 по 12-15
Хоризонтално движение от надхват с извъртане
Rowing machine circular

4 по 12-15
Горен скрипец с прав лост широхо, последната дроп

4 по 12-15
Гръбни екстензий с извъртане на ръце и разтягане

Корем - не
Кардио - 15мин пътека

2024-02-14 | Shoulders

2024-02-14 Shoulders

Загряване

4 по 15 и 20 загр
От пейка разтваряне за задно рамо с дъмбели приееден под 45 градуса
Трх задбо рамо

4 по 20 и 15
Standing multy flight machine
Разтваряне встрани с дъмбели

4 по 15
Раменна преда на машина класически
Вдигане на плоча отпред

4 по 15
На долен скрипец с D ръкохватка трапец по отделно ръцете

Корем 4 по 12-15
Крака от вис вдигане
На машина сгъване

Кардио
10ммин пътека

2024-02-15 | Legs

2024-02-15 legs

Calfs in seated machine

Leg extensions
Leg curls

Walking lunges

2024-02-16 | Arms

2024-02-16 Arm, top

4 sets 20 и 15 reps
Горен скрипец с новите хватове като с прав лост
Долен скрипец бицепс прав лост

4 по 20 и 12 5
От лег френско с дъмбели неутрален хват
Седнал на пейка чуково с дъмбели първо едната 12 после другата и заедно 5

4 по 20 и 12
Горен скрипец трицепс зад гърба без хват
Долен скрипец с прав лост надхват
Долен скрипец с прав лост тялото наведени напред 90 спрямо земя и само движение от китките

Корем - не
Кардио 15 мин пътека

2024-02-17 | Cardio and ABS

2024-02-17 Cardio and abs

2024-02-18 | Cardio and ABS

2024-02-18 Rest

Help on village, painting walls etc..
House working

February, week 08

2024-02-19 | Chest

2024-02-19 Chest

Загряване

3 по 30
Лицеви

4 по 15
Накл лежанка с дъмбели

4 по 15
Хоризонтал лег прес с една ръка

4 по 15
Standing multiple flies

4 по 15
Глайс с дъмбели
Избутване с дъмбели неутрален хват

4 по 15
Кофички

Кардио - не
Корем - не

2024-02-20 | Back

2024-02-20 Back

Загряване

4 по 12-15
X дърпане

4 по 12-15
Хоризонтален крипец

4 по 12-15
Машина нагоре 45 градуса

4 по 12-15
Пулл оувър на горен скрипец с прав лост
Стягане на гърба
Висене

Корем 4 по 12-15

• крака от вис
• коремни на пейка

Стречинг

Кардио
15мин стълби

2024-02-21 | Shoulders

2024-02-21 Shoulders

Загряване раздвижване ротатори

4 по 15 и загр 20
Раменна преса на машина

4 по 15 последната дроп
С въже на долен скрипец вдигане отпред, с гръб към машината, въжето между краката

4 по 20 и 5л 5р 5л 5р 5з
Standings multi fly
Разтваряне встрани с дъмбели - едната ръка в горно положение и 5 повт с другата разменяме после пак за да станат по 10 на ръка и завършваме 5 заедно

5 по 15 последната дроп (10 10)
На пек дек машина разтваряне за задно рамо

4 по 15-20
На долен скрипец трапец с неутрален хват две широк и две тесен (на ширината на раменете)

Корем
4 по 12-15
Коремни на пейка
Вдигане на крака и таз от пейка

Кардио - не, беше дълга тренировка

2024-02-22 | Legs

2024-02-22 Legs

5 min bicycle warmup
strech

4 sets 15 reps, 20 warmups, last set as triple drop
Standing machine calf raises

4 sets 20 reps, 20 warmups, last set as triple drop
Leg extensions

4 sets 24 reps, one set no weight warmup
Walking lunges with barbell

4 sets 15 reps
Lying leg curls

4 sets 15 reps per leg
Single leg romanian dead lift with kettlebell

ABS
4 sets 15 reps on side, no rest between

• Side bends on hyper extension bench

Cardio - no

2024-02-23 | Arms

2024-02-23 Arms

Загряване раздвижване

4 по 15 ии 20 загряваща
Горен скрипец с прав лост
Долен скрипец с въже чуково

4 по 15 ии 20 загряваща последната дроп
Горен скрипец с V хват
Скотово на малина

4 по 15 последната дроп
Горен скрипец с d хват ръцете отгоре (хвата за гърба където е двоен тесен неутрален)
С прав лост бицепс

Корем - на килимче
Кардио 15мин пътека

2024-02-24 | Cardio and ABS

2024-02-24 Functional - Chest and Back

Загряване раздвижване

4 по 15 и загряваща 20, последната дроп
На наклонена шежанка смит машина лост
Гребане с лост на 3д смит

4 по 15
Horizontal chest press machine
На долен скрипец с тесен неутрален хват дърпане за гръб

4 по 15 и 10л 10р 10 заедно
На два горни скрипеца с единични ръкохватки флайс
Същото но легнал на пейка по корем и дърпане за гръб Х движение машина

Корем - не
Кардио - не

2024-02-25 | Cardio and ABS

2024-02-25 Cardio and abs

Cardio
50min stair stepper

ABS
4 sets 15 reps

• вдигане на крака от вис (шведска стена)
• коремни на пейка

на килимче свободни съчинения

February, week 09

2024-02-26 | Chest

2024-02-26 Chest, missing notes

ABS - No
Cardio - No

2024-02-27 | Back

2024-02-27 Back, missing notes

Abs - 3 sets 15 reps

• Вдигане на крака от вис
• сгъване на машина

2024-02-28 | Shoulders

2024-02-28 Shoulders, missing notes

ABS - 4 sets 15 reps

• вдигане на крака от вис
• коремни на пейка с вдигане на ръце нагоре

Cardio - No

2024-02-29 | Legs

2024-02-29 Legs, missing notes

Cardio - No

2024-03-01 | Arms

2024-03-01 Arms

Загряване

Include warmup sets for most other the exercises

4 sets 15 reps
Трицепс с права ръкохватка на горен скрипец

4 sets 15 reps
Трицепс с въже на горен скрипец, приведен с гръб към машината

4 sets 15 reps
Горен скрипец с единична ръкохватка

4 sets 15 reps, last as drop
Скотово на машина

4 sets 15 reps
Сгъване за бицепс с прав лост

4 sets 15 reps
С единична ръкохватка с гръб към машината долен скрипец

4 sets 15 reps
С прав лост на долен слрипец надхват
Сгъване на китки приведен напред

Корем 4 по 15

• машина сгъване
• вдигане на крака от вис
• вакуум

Катдио
15 мин стълби

2024-03-02 | Cardio and ABS

2024-03-02 cardio and abs

40min stair stepper at 6 speed

Abs
4 sets 15 reps

• странични преси на стойка за гръбни екстензии
• странични преси от вис

2024-03-03 | Cardio and ABS

2024-03-03 Cardio

40min stair stepper 6-7speed

March, week 10

2024-03-04 | Chest

2024-03-04 Chest

Двуразова

Cardio
40min stair stepper 6 speed

ABS
4 sets 12-15 reps

• вдигане на крака от вис
• люлка

Загряване разфвижване
Add 20 warmups reps for most of the exercises

4 sets 12-15 reps
Horizontal chest press machine

4 sets 12-15 reps
Incline chect press machine

4 sets 12-15 reps
incline dumbell bench press

4 sets 12-15 reps
Dumbell flyes

4 sets 12-15 reps
Standing multy flight machine

2024-03-05 | Back

2024-03-05 Back

Загряване раздвижване

20 warmup reps for most of the exercises

4 sets 15 reps
Горен скрипец с прав лост широко

4 sets 15 reps per side
Хай роул машина нагоре под 45 градуса

4 sets 15 reps per side, last set as drop set 10 10
T-bar row machine

4 sets 12 reps, last set to the limit, задържане 5 секунди на последния сет
Pullover with cable
TRX cable

Abs - no

Cardio - 15 min stair stepper 5 speed

2024-03-06 | Shoulders

2024-03-06 Shoulders

warmups, strech, etc..
for most of the ex add a set of 20 warmup reps

4 sets, 15 reps, last set as drop 10 10
Машина за раменна преса със свободни тежести, стандартен хват, лакти напред

4 sets 15 reps
на долен скрипец с две единични ръкохватки и надхват с грръб към машината

4 sets 15, last set as drop
Standing multy fly machine

4 sets 15 reps per arm
на долен скрипец наклонен с една ръка разтваряне встрани, лакти водещи

4 sets 15 reps, last set as drop
Задно рамо на пек дек машина

4 sets 15 reps
Задно рамо с дъмбели приведен на пейка, разтваряне встрани
Трапец с пудовки, леко приведен напред

4 sets 15 reps
Трапец на Standing calf machine raises

ABS - 4 sets 12-15 reps

• Вдигане на крака от вис (не на шведска стена)
• сгъване на машина
• странични преси на стойка за гръбни екстензий

Cardio - No

2024-03-07 | Legs

2024-03-07 Legs

10 мин колело
загряване разтягане, по една допълнителна серия за отделните групи

4 sets 15 reps
Seated Calf Raises on machine

4 sets 15 reps
Lying Leg Curls on machine

4 sets 15 reps per leg
Standing Leg Curl on machine

4 sets 12 reps per leg, total of 24, one warmup without weight
Walking lunges with barbell

4 sets 15 reps, last set as drop 12/12
Leg extensions

4 sets 15 reps
Adductors: the good girl
Adductors: the bad girl

4 sets 15 reps
Leg Press Calf Raises

Cardio: No
ABS: No

2024-03-08 | Arms

2024-03-08 Arms

Загряеане раздвижване

Загряващи сер

4 sets 12-15 reps
Сгъване за бицепс с лост
Фрвнско с лост

4 sets 12-15 reps
С въже на горен скрипец
С
Въже на долен скрипец чуково

4 sets 15 reps
Сгъване на машина пийчър кътлс? Хвата е V
На машина за кофички трицепс

Abs 4 sets 15 reps
Вдигане на крака от вис
Двойни преси
Странични преси на стойка за гръбни

Cardio
15min walk 4speed 6 incline

2024-03-09 | Cardio and ABS

2024-03-09 Cardio and ABS

Cardio

• 40 min stair stepper 6 speed

ABS
4 sets 15 reps

• вдигане на крака от вис на шведска стена
• коремни на наклонена пейка

4 sets 15 reps

• корермни на топка

2024-03-10 | Cardio and ABS

2024-03-10 Cardio and ABS

40 min stair stepper, 5-6 speed

ABS
4 sets 15 reps

• странични преси на стойка за гръбни екстензий
• с лост извъртане или тежест

March, week 11

2024-03-11 | Chest

2024-03-11 Chest

Загряване раздвижване
По една загряваща серия

4 sets 12-15 reps
Incline chest press machine

4 sets 12-15 reps
Incline dumbell press

4 sets 15 reps
На два горни скрипеца флайс

4 sets 20 reps
Кофички

Корем на килимче

Кардио 15 мин стълби на 6та

2024-03-12 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps

• TRX

4 sets 15 reps , last set as drop

• горен скрипец тесен хват неутрален

4 sets 15 reps

• боризонтално дърпане без завъртане неутално rowing machine circular

4 sets 12 reps

• pullover s лост
• трх с лост

4 sets 15 reps

• гръбни екстензий

ABS: No

Cardio:

• 15 min stair stepper 5-6 speed

2024-03-13 | Shoulders, missing notes

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

2024-03-14 | Legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps, last set as drop

• seated calf raises

4 sets 15 reps, last set as drop

• single leg extension

4 sets 15 reps

• single leg curl

4 sets 12 reps

• walking lunges

4 sets 15 reps

• adductors: the good girl
• adductors: the bad girl

ABS: No

Cardio: No

2024-03-15 | Arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps

• Разгъване с прав лост на кабел

4 sets 15 reps

• Разгъване с дъмбел зад глава с една ръка

4 sets 15 reps

• Разгъване с въже 4х15 в суперсет
• лицеви тясно до отказ

4 sets 12 reps

• Сгъване с прав лост

4 sets 15 reps

• Концентрично сгъване с дъмбел с една ръка

4 sets 15 reps

• Чуково сгъване с въже в супер сет сгъване с лост на
• кабел с надхват за брахиалис

ABS: No

Cardio: No

2024-03-16 | Cardio and ABS

Weekends Yambol rest no cardio and workouts

2024-03-17 | Cardio and ABS

Weekends Yambol rest no cardio and workouts

March, week 12

2024-03-18 | Chest

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps

• Incline chest press machine

4 sets 15 reps

• Incline dumbbell press

4 sets 15 reps

• флайс на два долни скрипеца

4 sets 12 reps

• standing multi flight machine

4 sets 15 reps

• Chest dips

ABS:
4 sets 15 reps

• крака от вис

4 sets 15 reps

• сгъване на машина

Cardio:
Stair stepper 20min on 5 speed

2024-03-19 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• pull-up

4 sets 15 reps,
Ladt as drop

• на горен скрипец тесен неутрален хват

4 sets 15 reps

• гребане с дъмбел с една ръка

4 sets 12-15 reps, last set as drop

• дърпане на машина нагоре под 45 градуса

4 sets 12-15 reps

• back extensions with dumbbells
• дърпане на ластик хоризонтално

ABS:
4 sets 15 reps

• side abs on back extraction

Cardio:

• indoor walk 20min 4.3 speed on 4 incline

2024-03-20 | Shoulders, top

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps, last as drop

• на пек дек задно рамо

4 sets 15 reps, last as drop

• на горен скрипец с въже дърпаме към рамената, лакти високо

4 sets 20 reps, last as drop

• standing multi fly

4 sets 15 reps

• на долен скрипец наклонен настрани и разтваряне с единична ръкохватка

4 sets 15 reps

• на наклонена пейка с лице към земята вдигане отпред, от неутален към надхват
• вдигане на дъмбели нагоре, длани към лицето подхват

5 sets 15 reps

• трапец неутрален хват на машина

ABS:
4 sets 15 reps

• вдигане на крака и таз от пейка
• коремни на накл пейка

Cardio:
Indoor walk 15min 4 speed 3 incline

2024-03-21 | Legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 20 reps

• Single leg extension

4 sets 24 reps

• walking lunges with barbell

4 sets 15 reps

• Single leg Romanian deadlift

4 sets 15 reps

• Single leg horizontal leg press

4 sets 15 reps

• Single leg calf raises on horizontal leg press

ABS: No

Cardio: No

2024-03-22 | Arms, most gym friendly

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• triceps на горен скрипец с въже
• на долен скрипец с прав лост и подхват

4 sets 15 reps

• горен скрипец с единична ръкохватка, разгъване за трицепс
• долен скрипец с единична ръкохватка бицепс, лакатя сочи към въжето

4 sets 15 reps

• горен скрипец с прав лост трицепс
• долен скрипец с въже, чуково

1 sets 21 reps

• biceps curls 21

4 sets 15 reps, last set as drop

• biceps curls с надхват

ABS: No

Cardio: No

2024-03-23 | Cardio

Cardio
40 min, 5 speed

• Stair stepper

2024-03-24 | Cardio and ABS

Cardio
40 min, 5 speed

• Stair stepper

ABS
4 sets 12-15 reps

• Вдигане на крака от вис
• Люлка

4 sets 12-15 reps

• Странични преси на стойка за гръбни екстензий

March, week 13

2024-03-25 | Chest

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps

4 sets 15 reps

4 sets 15 reps

4 sets 12 reps

4 sets 15 reps

4 sets 15 reps

ABS: No

Cardio: No

Машината за горни

Дъмбели от наклон

Машина средни гърди

Флайс на машина standing multy fly

Кофички

2024-03-26 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps, last set as drop

• Lat pull down, wide grip

4 sets 15 reps, last set as drop

• high row machine 45 degrees
  Aka rowing machine convergent panata

4 sets 15 reps, last set as drop

• T-bar row machine

4 sets 15 reps

• Cable pull over with V

4 sets 15 reps

• chin ups
• back extension, с въображаеми дъмбели

ABS:
4 sets 15 reps

• side abs using back extension
• vacuum

Cardio: No

2024-03-27 | Shoulders

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps, last set as drop

• Задно рамо, на машина, наклонен напред, избутване с лактите, разменяме юмруци, лактите са свити под 45 градуса

4 sets 15 reps, last set as drop

• на скрипец който се рекулирар (малко над главата) издърпване на две единични ръкохватки, седнал на наклонена пейка

4 sets 15 reps, last set as drop

• облегнат на наклонена пейка, разтваряне на дъмбели встрани

4 sets 15 reps, last set as drop

• standing multy fly machine, разтваряне встрарни на машина

4 sets 12 12 15 reps

• на машина за раменна преса, с лице към облегалката, неутрален хват
• на машина за раменна преса, с лице към облегалката, стандартен хват
• вдигане на диск отпред

4 sets 15 reps, last set as drop

• Трапец на машина, неутрален хват, машината със вободни тежести

ABS
1 set 15 reps

• вдигане на крака от вис

Cardio

• No

2024-03-28 | Legs, #fav/legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps, last set as drop (triple drop 10 10 max)

• Calf raises on horizontal leg press

4 sets 15 reps

• Adductors - the good girl
• Adductors- the bad girl

4 sets 20 reps, last set as drop

• Leg extensions

4 sets 15 reps, last set as triple drop

• Horizontal leg press

4 sets 15 reps

• Seated leg curls

ABS
1 set N reps

• Free drive on yoga mat

Cardio

• No

2024-03-29 | Arms #fav/arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps, last set as drop

• Cable straight bar triceps pushdown
  На горен скрипец с прав лост

4 sets 15 reps, last set as drop

• Overhead triceps extension seated machine
  Трицепс на машина, зад тила, седнал

4 sets 15 reps

• Single arm cable kick back
  Кик бек на долен скрипец с една ръка, приведен напред, без ръкохватка

4 sets 12 reps, last set as drop

• Cable seated straight bar curls
  На долен скрипец с прав лост, легнал на наклонена пейка

4 sets 15 reps, last set as drop

• Preacher Curl Machine
  скотово на машина

4 sets 15 reps

• Cable one arm biceps curl
  Сгъване на долен скрипец с единична ръкохватка, с гръб към машина

4 sets 10 10 10 10 reps

• Cross body hammer curl
  Кръстосано чуково сгъване 10 едната, разменяме 10 другата, по 20 повт на ръка

ABS: No

Cardio: No

2024-03-30 | Cardio and ABS and Functional

ABS
4 sets 15 reps

• молитва на горен скрипец с прав лост

4 sets 15 reps

• странични преси на горен слрипец

4 sets 15 reps

• сгъване на машина със свободни тежести

Cardio
40 min, 6 speed

• Stair stepper, from 20 to 30 7/8 speed

Functional training
4-5 sets 10-12 reps

• Набирания

4-5 sets 15-20 reps

• Лицеви от наклон (краката високо)

2024-03-31 | Cardio and ABS

Cardio
40 min, 6 speed

• Stair-Stepper

April, week 14

2024-04-01 | Chest

Too
Повече наблегнахме на долната част

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Horizontal chest press machine

4 sets 15 reps

• на два горни скрипеца флайс

4 sets 15 reps

• power smith machine наклонена на долу

4 sets 12 reps

• от пейка флайс с дъмбели
• избутване

ABS
4 sets 15 reps

• вдигане на крака от вис

4 sets 15 reps

• на машина

Cardio

• 20 пътека на 4/5 скорост иии 3 наклон

2024-04-02 | Back #adaptable

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps

• Pull ups, wide grip, no help weight

4 sets 15 reps, last set as drop

• Lat pull down, wide neutral grip

4 sets 15 reps, last set as drop

• Height row covergent machine
  Задържаваме в долно положение последния реп за 5 секунди и бавно пускаме

4 sets 15 reps, last set as drop

• single arm t bar row machine neutral grip, like dumbbell row

4 sets 15 reps

• Back extensions
  С въображяеми дъмбели от надхват към подхват, задържаме горе, прибираме липатките/ стягаме

ABS: No

Cardio: No

2024-04-03 | Shoulders

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps, last set as drop

• разтваряне на пек дек за задно рамо

4 sets 15 reps, last set as triple drop

• на машина наклонен напред бутане с лакти

4 sets 20 20 15 15 reps, last set as drop

• standing multi flight

4 sets 15 reps

• на машина седнал с мекото над лактите, разтваряне встрани

4 sets 15 reps, last set as drop

• на машина раменна преса

1 sets 20+ reps

• вдигане на диск отпред

ABS
1 set N reps

• free drive on yoga mat

Cardio: No

2024-04-04 | Legs #fav/legs

Afternoon workout

Pre-Workout

• колело 10мин на 10та степен
• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15-20 reps

• adductors the good girl
• adductors the bad girl

4 sets 15 reps, last set as triple drop

• calfs on horizontal leg press

4 sets 15 reps

• lying leg curls

4 sets 15 reps, last set as triple drop

• seated leg curls

4 sets 20 20 15 15 reps, last set as triple drop

• leg extensions

ABS: No

Cardio: No

2024-04-05 | Arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps, last set as drop

• Rope triceps pushdown, С въже на горен скрипец
• Cable Hammer Curls

4 sets 15 reps, last set as drop

• Single arm triceps pushdown
• Cable single arm curl, наклонен напред под 45 градуса, лакатя сочи по посока на кабела

4 sets 15 reps, last set as triple drop

• Incline cable triceps extension, лакти прибрани до тялото, въжето на скрипеца малко над главата
• Preacher Curl Machine / Скотово на машина

ABS
4 sets 15-20 reps

• Abdominal crunch machine / преси на машина
• Hanging leg raises / крака от вис

Cardio

• No

2024-04-06 | Cardio and ABS

50 min na 6ta stair stepper

ABS
4-5 sets, 12-15 reps

• на горен скрипец странични

4-5 sets, 12-15 reps

• на стойка за хиперк есктензиий, странични преси

2024-04-07 | Cardio and ABS

Cardio

• Stair stepper, 40 min, 6 speed

ABS
4 sets 15 reps, no rest between sets

• Decline bench crunch Коремни преси на наклонена пейка

4 sets 15 reps

• Leg raise hip lift Вдигане на крака и таз

April, week 15

2024-04-08 | Chest

Multi split day

Cardio

• Stair-Stepper, 40 min, 6 speed

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• Horizontal chest press machine

4 sets 12-15 reps, last set as drop (12 12)

• Decline Power smith machine dual

4 sets 12-15 reps

• Incline dumbbell press

4 sets 12-15 reps

• Standing multi flight machine

4 sets 15-20 reps

• Chest dips

ABS
4 sets 15 reps

• Hanging leg raises Вдигане на крака от вис

2024-04-09 | Back 🚧 #untracked

2024-04-10 | Shoulders, #fav/shoulders

Pre-Workout

• Stretch and warm-up
• Rotators
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps, last set as drop

• Задно рамо на флайс машина седнал

4 sets 15 reps, last set as drop

• Задно рамо на машина седнал Upper back machine
  лакти високо

4 sets 20 reps, last set as drop

• Standing mjulti flight

4 sets 5 5 5 5 10 reps

• С дъмбели разтваряне встрани, вдигаме едната ръка и 5 с другата разменяме, пак разменяме ии накраря 10 заедно

4 sets 12 reps, last set for second one as drop

• машина за раменна прерса с лице към облегалката и неутрален хват
• пак на същата машина но с класически хват (last set as drop)
• Вдгаине на диск отпред

4 sets 15 reps

• С една ръка и единична ръкохватка трапец на долен скрипец

4 sets 15 reps

• На долен скрипец с неутрален хват, широчина на раменете, близо до машината и изправен гръб

ABS: No

Cardio: No

2024-04-11 | Legs 🚧 #untracked

2024-04-12 | Arms

2024-04-12 Arms
Дам в ямбол, тренировка от Д.О. с малко модофикаций

Разгъване за трицепс 5х12-15
Френско с лост 4х12
Кикбек 4х15 с една ръка

Бицепсово сгъване с прав лост 5х12-15
Скотова машина 4х12
Чуково с една ръка 4х15

Брахиалис с ез лост

Корем не
Кардио не

2024-04-13 | Rest

2024-04-13 rest
Trip to nature
Junk food whole day

2024-04-14 | Rest

2024-04-14 Rest
back to sofia from yambol, sick/cold

April, week 16

2024-04-15 | Chest 🚧 #untracked

2024-04-15 Chest missing notes

incline chest press machine
incline dumbell press
машина седнал избутване леко надолу със свободни тежести машината
standing multy fly 2 of sets are drop

abs
сгъване на машина и вакуум

вдигане на крарка от вис

кардио
20 мин пътека на 5 скорост ии 3 наклон

2024-04-16 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• Lat pull down, wide grip

4 sets 12-15 reps, last set as drop

• Height row machine, със свободните тежести, тесния хват, по отделно ръцете

4 sets 12-15 reps, last set as drop

• Barbell row, гребане с щанга

4 sets 12-15 reps

• седнал на машина неутрален хват в една равнина, по отделно ръцете

4 sets 12-15 reps, last set as drop

• cable pull over with rope, юмруци един срещу друг

ABS
4 sets 15 reps

• странични преси с пудовка, изправен

Cardio: No

2024-04-17 | Shoulders 🚧 #untracked

2024-04-18 | Legs, #fav/legs

Половин ампула ефедрин в кафето

Pre-Workout

• Bicycle 10min
• high knees, back knees, ножици
• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• adductors
• adductors

4 sets 15 reps

• скачане на куб

4 sets 12-15 reps

• single leg extension

4 sets 12-15 reps

• Bulgarian lunges with Bulgarian bag

4 sets 12-15 reps

• seated leg curls

4 sets 12-15 reps

• standing calf raises on machine

4 sets 12-15 reps

• calf raises on horizontal leg press

ABS: No

Cardio: No

2024-04-19 | Arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• cable Triceps push downs with rope
• cable barbel curls with straight bar

4 sets 12-15 reps

• на накоонена пейка регулиран скрипец от полулег разгъване
• preacher curl скотово на машина

4 sets 12-15 reps

• straight bar triceps pushdowns
• rope hammer curls

4 sets 12-15 reps

• straight bar cable curls over grip
• на машина за трицепс седнал от лакти движението, не спираме горе за да не товарим съхожилията и лактите, че все ме болят след упражнението

ABS
4 sets 12-15 reps

• вдигане на крака от вис
• 2 коремни на пейка 2 на топка
• двойни преси на куб

4 sets 12-15 reps

• странични преси на стойка за гръбни екстензий

Cardio

• stair stepper, 20min 6 speed

2024-04-20 | Cardio

2024-04-20 Cardio
50min stair stepper

2024-04-21 | Shoulders and Legs

2024-04-21 Shoulders and Legs
Tired, but because of stela and krasio
Feeling top after

April, week 17

2024-04-22 | Chest

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• chest dips

4 sets 12-15 reps, last set as drop

• inline smith barbell

4 sets 12-15 reps, last set as drop

• horizontal chest press

4 sets 12-15 reps

• флайс на два долни скрипеца

4 sets 12-15 reps, last set as drop

• standing multy flight

ABS
4 sets 15 reps

• crunch on machine seated
• вдигане на крака от вис

Cardio

• stair stepper 20min 6 speed

2024-04-23 | Back #fav/back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• high pulley wide neutral grip

4 sets 12 and 5 reps

• гребане
• тяга

4 sets 12-15 reps, last set as drop

• high row, са свободните тежести

4 sets 12-15 reps

• low cable pulley, с тесен неутрален хват

4 sets 12-15 reps

• pullover machine

ABS
4 sets 12-15 reps

• странични преси на стойка за гръбни

Cardio

• stair stepper 20min 6 speed

2024-04-24 | Shoulder #fav/shoulders

Pre-Workout

• Stretch and warm-up
• Rotators warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• Delt press machine, със свободни тежести машината, класически хват

4 sets 12-15 reps, last set as drop

• Low pulley with rope front raises, с въже на долен скрипец, с гръб към машината, в долно положение въжето събрано, в горно разтваряме колкото можем

4 sets 20 reps, last set as drop 12/12

• Standing multi flight machine

4 sets 12-15 reps

• Single arm side leteral raises with barbell
  Странично повдигане на лост с една ръка, хванат за нещо под лек наклон

4 sets 12-15 reps

• от наклонена пейка по корем разтваря встрани дъмбели за задно рамо
• TRX face pull, първо дърпаме и после извъртаме, последната серия на макс повт. за това упражнения

4 sets 12-15 reps

• трапец на долен скрипец с тесен неутрален хват

ABS
2 кръга на килимче, по 20+ повт

• двойни преси
• коремни преси, легнал със сгънати колене, лакти сгрънати отстрани
• вдигане на крака
• странични извъртания
• планк (за последния кръг само)

Cardio: No

#multi-split
Cardio

• 40min stair stepper

2024-04-25 | Legs #fav/legs

Ephedrine половин ампула инжекцион, подкожно, преди тренировка

Pre-Workout

• 10min bicycle
• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps, last set as drip

• seated calf raises

4 sets 15-20 reps

• Adductors the good girl
• Adductors the bad girl

4 sets 15 reps

• Lying leg curls

4 sets 20 reps, last set as drop

• Seated leg extensions

4 sets 15 reps

• Single leg horizontal leg press

4 sets 12-15 reps

• deep sissy squat, с пудовка

Post-workout

• on yoga mat stretch and cool down

ABS: No

Cardio: No

2024-04-26 | Arms 🚧 #untracked

2024-04-27 | Cardio and ABS

33min stair stepper

Abs
4 sets 15reps

• коремни на накл пейска с извъртане
• вдигане на крака от вис
• коремни на топка

2024-04-28 | Rest 🌡️ #sick

Stomach problems, Diarrhea

April, week 18

2024-04-29 | Chest 🌡️ #sick

Рекомфорт таблетки
2 днес иии утре по една

сметка 2 сега ии 2 следобед

хидратин Алфа

2024-04-30 | Back 🚧 #untracked

2024-05-01 | Shoulders 🚧 #untracked

Посшедната седмица откакто се започна със съомашните пробшеми пълен провал над режима, ям боклуци, вчера в икеа картофи и кюфтета… манги и панги сандвичи сега врчерта в 22 си поръчах доминос…. Може да се дължи на факта и че не пуша, а ми се иска постоянно, тялото ми е по важно, то не разбира кое е вредно за него, след празниците си обещавам стрикност и постоянноство както преди

2024-05-02 | Legs 🚧 #untracked

2024-05-03 | Chest #fav/chest

Петък гърди в ямбол с красьо, свободни съчинения топ трен

Incline chest press

Horizontal chest press

Horizontal chest press с една ръка

Флайс и избутване

Кофички до отказ

Корем - на килимче
Кардио - не

2024-05-04 | Arms

from 2024-03-22 | Arms, most gym friendly

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• triceps на горен скрипец с въже
• на долен скрипец с прав лост и подхват

4 sets 15 reps

• горен скрипец с единична ръкохватка, разгъване за трицепс
• долен скрипец с единична ръкохватка бицепс, лакатя сочи към въжето

4 sets 15 reps

• горен скрипец с прав лост трицепс
• долен скрипец с въже, чуково

1 sets 21 reps

• biceps curls 21

4 sets 15 reps, last set as drop

• biceps curls с надхват

ABS: No

Cardio: No

2024-05-05 | Rest

May, week 19

2024-05-06 | Rest

2024-05-07 | Chest

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Incline dumbbell press

4 sets 12-15 reps

• Dumbbell flyes, в горно положение завъртаме навътре долната част на дъмбели те, акцент за долна вътрешна част

4 sets 12-15 reps

• Neutral grip dumbbell push

4 sets 12-15 reps

• incline chest press machine

4 sets 20+ reps

• push ups

ABS: No

Cardio:

• stair stepper, 20min, 6 speed

2024-05-08 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 10 reps

• горен скрипец широк хват зад врат
• горен скрипец широк хват, класически отпред

4 sets 12-15 reps

• high row conver с една ръка

4 sets 12-15 reps

• signle arm tbar row machine

4 sets 12-15 reps

• pull over with rope, подхват на въжето юмруци един срешу друг
• TRX с въже отново, под гърдите, надхват

ABS:щ
4 sets 15 reps

• странични преси

Cardio

• treadmill 15min, 6inclibe, 4 speed

2024-05-09 | Legs

Pre-Workout

• 10min Bicycle, 9 hardness
• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• calf raises horizontal leg press

4 sets 15 reps

• Adductors the bad girl
• Adductors the good girl

4 sets 12-15 reps

• single leg extension

4 sets 20 reps

• seated leg curls

4 sets 12-15 reps, last set as drop

• walking lunges with barbell

ABS
4 sets 15 reps

• legs hanging from Swedish wall
• crunches on yoga mat

Cardio: No

2024-05-10 | Shoulders and Arms

Pre-Workout

• Stretch and warm-up
• Rotators warmup
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• задно рамо, ревърс флайс
• на долен скрипец с въже вдигане отпред, между краката

5 sets 12-15 reps

• странично разтваряне с една ръка, под наклон, с щанга

4 sets 12-15 reps

• горен скрипец с v хват
• долен скрипец със S лост, широко

4 sets 12-15 reps

• от наклонена пейка, по гръб на скрипец с въже
• чуково с въже на долен скрипец

5 sets 12-15 reps

• трапец на смит машина

ABS: No

Cardio: No

2024-05-11 | Rest

2024-05-12 | Cardio and ABS

2024-05-12 cardio and abs

50min stair stepper

4 sets 15 reps
Вдигане на крака от вис
Crunches on machine

May, week 20

2024-05-13 | Chest

Train alone. D.O. On vacation, this is modified workout from the given

#multisplit

Cardio

• Stair stepper, 40 min, 6 speed

ABS
4 sets 15 reps

• Oblique side bends on Hyperextension Странични на стойка за хиперекстензии

Pre-Workout

• Elliptical trainer, 5 min
• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Push ups

4 sets 12-15 reps

• Chest dips

4 sets 12-15 reps, last set as drop

• Horizontal chest press machine

4 sets 12-15 reps

• Standing multi fly machine

4 sets 12-15 reps

• High pulley crossover

4 sets 12-15 reps

• Low pulley crossover

2024-05-14 | Back

Train alone. D.O. On vacation, this is modified workout from the given

#multisplit

Cardio

• Stair stepper, 40 min, 6 speed

ABS
4 sets 15 reps

• Leg raise
• Ab coaster

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

5 sets 12-15 reps

• Pull-Ups wide grip

4 sets 12-15 reps, last set as drop

• Lat pulldown close neutral grip

4 sets 12-15 reps, last set as drop

• Долен скрипец?
  Cable row, close neutral grip

4 sets 12-15 reps

• Single arm dumbbell row

4 sets 12-15 reps

• Pullover machine

2024-05-15 | Shoulders

Train alone. D.O. On vacation, this is modified workout from the given

#multisplit

Cardio

• Stair stepper, 40 min, 7 speed
• Treadmill, 10min 6incline 5 speed

4 sets 12-15 reps, last set as drop

• Reverse fly, rear delts machine pecdek

4 sets 12-15 reps

• Cable TRX

4 sets 12-15 reps, last set as drop

• вертолет с лост, 2 широко 2 тясно

4 sets 12-15 reps

• dumbbells lateral raise

4 sets 12-15 reps

• Arnold presses
• front plate raises

4 sets 12-15 reps

• трапец на машина с неутрален хват

ABS
4 sets 12-15 reps

• side bent on machine

4 sets 12-15 reps

• side oblique on hyperextension

2024-05-16 | Legs

Train alone, D.O. Provided workout:

Крака:
10 мин колело

1. Клек с подскок 5х20
2. Ходещи напади 4х20
3. Лег преса с един крак 4х15
4. Римска тяга с един крак (баланс) 4х12
5. Прасец на машина от седеж 5х20
6. Корем-комплекс от 4 упражнения които се изпълняват по 30 секунди

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• standing calf raises

4 sets 12-15 reps

• leg curls
• horizontal leg press

4 sets 12-15 reps

• single leg standing curl

4 sets 12-15 reps, last set as drop

• Deep sissy squad with kettlebell

ABS: No

Cardio: No

2024-05-17 | Arms

Train alone D.O. Notes

Ръце:

1. Разгъване за трицепс с въже 4х15-20
2. Разгъване с една ръкохватка 4х12 на ръка
3. Кик-бек с дъмбел 4х12
4. Сгъване с лост 4х12-15
5. Скотова машина за бицепс 4х15
6. Чуково сгъване с дъмбел 4х12 на ръка

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• cable triceps push down with rope

4 sets 12-15 reps

• single arm D push down overhand grip

4 sets 12-15 reps, last set as drop

• Kickback with dumbbells

4 sets 12-15 reps, last set as drop

• barbell curls with slightly EZ bar, малко по широко от раменете

4 sets 12-15 reps

• скотово на машина тясно V хват

4 sets 12-15 reps, last set as drop (10, 10, 10, 10)

• hammer curls, in front of chest, separated arms

4 sets 12-15 reps, last set as drop

• Brahialis barbell curls overhand grip

ABS: No

Cardio

• 20 min stair stepper

2024-05-18 | Rest

Hiking trail beli iskar

2024-05-19 | Cardio and ABS

40min stair stepper 7 speed

ABS
4 sets 15 reps

• вдигане на крака от вис
• decline bench crunches

4 sets 15 reps

• side oblique on hyperextension

May, week 21

2024-05-20 | Chest

#multisplit

Cardio

• Treadmill, 40 min, 6 incline, 4.6 speed

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Push ups using pilates ball

4 sets 12-15 reps, last set as drop

• Incline chest press

4 sets 12-15 reps

• Dumbbell fly
• Neutral grip dumbbell presses

4 sets 12-15 reps, last set as drop

• Low cable crossover

4 sets 12-15 reps

• Dips

ABS: No

2024-05-21 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Lat pull down wide grip

4 sets 12-15 reps

• X, both arms

4 sets 12-15 reps

• cable row close neutral grip

4 sets 12-15 reps

• cable pullover with rope
• cable trx

4 sets 12-15 reps

• hypertension with plate, squeeze back upper portion

ABS:

• side bends on hypertension

Cardio: No

2024-05-22 | Shoulders 🚧 #untracked

2024-05-23 | Legs 🚧 #untracked

2024-05-24 | Arms #skipped

Turkey trip whole day

2024-05-25 | Arms

Workout from 17

Ръце:

1. Разгъване за трицепс с въже 4х15-20
2. Разгъване с една ръкохватка 4х12 на ръка
3. Кик-бек с дъмбел 4х12
4. Сгъване с лост 4х12-15
5. Скотова машина за бицепс 4х15
6. Чуково сгъване с дъмбел 4х12 на ръка

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• cable triceps push down with rope

4 sets 12-15 reps

• straight bar push down

4 sets 12-15 reps, last set as drop

• Kickback with dumbbells

4 sets 12-15 reps, last set as drop

• barbell curls with slightly EZ bar, малко по широко от раменете, на кабелите

4 sets 12-15 reps

• single arm preacher curls, stand with bench

4 sets 12-15 reps, last set as drop (10, 10, 10, 10)

• hammer curls, in front of chest, separated arms

4 sets 12-15 reps, last set as drop

• Brahialis barbell curls overhand grip

ABS
3 sets 15 reps

• hanging leg raises
• ab coaster
• V ups

Cardio

• No

2024-05-26 | Rest

2024-05-26 rest
Hiking, svilengrad

May, week 22

2024-05-27 | Chest

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Incline chest press

4 sets 12-15 reps , last set as drop

• Dumbbells press from a bench

4 sets 12-15 reps

• fly with dumbbells, с извъртане в долните страни в горно положение ии стягане

4 sets 12-15 reps

• Neutral grip dumbbell presses

4 sets 12-15 reps

• Low pulley crossover

ABS
4 sets 12-15 reps

• side oblique using hypertension

4 sets 12-15 reps

• горен скрипец с Д ръкихватка настрани

Cardio

• No

2024-05-28 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 10-12 reps

• набирания широк хват

4 sets 12-15 reps

• горен скрипец, широк неутрален хват

4 sets 12-15 reps

• гребане с дъмбел

4 sets 12-15 reps

• долен скрипец тесен неутрален хват

4 sets 12-15 reps

• pull over на
• ТРХ

ABS
5 sets 15 reps

• hanging leg raises

Cardio: No

2024-05-29 | Shoulders

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts
• Rotators warmup

4 sets 12-15 reps, last set as drop

• Reverse pec deck fly, rear delt

4 sets 12-15 reps, last set as drop

• Rear delt cable pull with rope

2 sets 12-15 reps

• seated lateral raises machine

4 sets 12-15 reps

• single arm lean lateral raise

4 sets 12-15 reps, last set as drop

• обръщане с щанга

4 sets 12-15 reps

• Arnold shoulder press
• plate front raises

4 sets 15 reps

• dumbbells shrugs

ABS: No

Cardio: No

2024-05-30 | Legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Leg press calf raises

4 sets 12-15 reps

• Leg extensions

4 sets 12-15 reps

• Single leg press

4 sets 12-15 reps

• Lying leg curls

4 sets 12-15 reps

• Single leg Romanian deadlift

4 sets 12-15 reps

• Adductors, the good girl
• Adductors, the bad girl

ABS: No

Cardio: No

2024-05-31 | Arms

2024-01-12

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15 reps

• V-Bar triceps pushdown
  горен скрипец с V rръкохватка

4 sets 15 reps

• Lying EZ bar triceps extension френско с EZ лост
• Close grip EZ bar bench press Избутване с EZ лост

4 sets 15 reps, waiting coach

• Single arm triceps pushdown Горен скрипец с единична ръкохватка

4 sets 15 reps

• Cable straight bar curls бицепс на долен скрипец с лост

4 sets 15 reps

• Prone Incline dumbbell curl бицепс с дъмбели от наклонена пейка, хват като за лост

4 sets 15 reps

• Reverse grip straight bar cable curl бицепс с лост на долен скрипец надхват

ABS

• No

Cardio

• No

2024-06-01 | Cross Training

2024-06-01 Cross Training
Лостове вечерта

2024-06-02 | Cross Training

2024-06-02 cross training
Nsa лостове
10 мин бягане имаше и спринт

2024-06-03 gym card
150 BGN for 3 months
Now up to 11m

June, week 23

2024-06-03 | Chest 🚧 #untracked

Лицеви с ръкохватки
Лежанка с лост
Избитеане на машина седнал със свободни тежести
Смит машина накоонена надолу
Кросоувър на долен скрипец
Стендъп мулти флайс
Корем сгъване на машина
Вдигане на крака от вис

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

4 sets 12-15 reps

4 sets 12-15 reps

4 sets 12-15 reps

4 sets 12-15 reps

4 sets 12-15 reps

ABS: No

Cardio: No

2024-06-04 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Lat overhead pull down, wide grip

4 sets 12-15 reps

• x

4 sets 12-15 reps

• high row, със задържане в долно

4 sets 12-15 reps

• pullover machine

4 sets 12-15 reps

• hyperextensio, с въображаеми дъмбели, свиваме и задържаме в горно положение

ABS: No

Cardio: No

2024-06-05 | Shoulders

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• трх на шведска стена
• задно рамо с дъмбели от стовж накоонен

4 sets 12-15 reps

• вертолет на долен скрипец
• разтваряне с дъмбели

4 sets 12-15 reps

• вдигане на дъмбели отпред от накоонена пейка
• раменна преса с дъмбели изправен

4 sets 12-15 reps

• трапец на смит машина

ABS
4 sets 15 reps

• vacuum
• hanging leg raises
• crunches from incline bench

Cardio: No

2024-06-06 | Legs #fav/legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• adductors, both
• adductors

4 sets 12-15 reps

• Leg extensions

4 sets 12-15 reps

• клек на смит машина

4 sets 12-15 reps

• leg curls lying
• calf raises standing machine

ABS: No

Cardio: No

2024-06-07 | Arms #fav/arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Rope triceps pushdown

4 sets 12-15 reps

• High Pulley Overhead Triceps Extension with V hand

4 sets 12-15 reps, last set as drop

• Incline cable triceps extension, лакти до тялото, кабелите по-средата
• Triceps pushups

4 sets 12-15 reps

• Cable Hammer Curls, палците отгоре на краищата на въжето

4 sets 12-15 reps

• Сгъване с лост

4 sets 12-15 reps, last set as drop

• Preacher Curl Machine, single arm
• Reverse barbell curl on cables

ABS
4 sets 15 reps

• hanging leg raises
• crunches mashine

Cardio: No

2024-06-08 | Rest

2024-06-09 | Hiking

09 планина хайкинг

June, week 24

2024-06-10 | Chest

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 20 reps

• Push ups

4 sets 12-15 reps

• incline smith bench press

4 sets 12-15 reps

• horizontal chest press

4 sets 12-15 reps

• standing multy flight

4 sets 12-15 reps

• low pulley cable crossover

ABS
4 sets 12-15 reps

• hanging leg raises
• молитва с прав лост на горен скрипец

Cardio: No

2024-06-11 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• cable pullover with bar

4 sets 12-15 reps, last set as drop

• lat pull down, wide, classic grip

4 sets 12-15 reps

• high row cable machine, hold on button, slow, full motion
  Last set 20 reps fast on every 5 hold

4 sets 12-15 reps

• Tbar row single arm

4 sets 12-15 reps

• pullups
• hyperextensions with barbell row under grip

ABS
4 sets 15 reps

• горен скрипец с единична ръкохватка, странични преси

Cardio: No

2024-06-12 | Shoulders #untracked

2024-06-13 | Legs

Functional workout

Загряване
Скачане на куб
Адуктори
Лвг екстензий
Напади с тежест напред връщаме крака ии после другия
Лег кърлс легнал
Прасец без тежест с единия крак по 20-30

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

4 sets 12-15 reps

4 sets 12-15 reps

4 sets 12-15 reps

4 sets 12-15 reps

4 sets 12-15 reps

ABS: No

Cardio: No

2024-06-14 | Arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• с въже на горен скрипец
• с прав лост на долен

4 sets 12-15 reps

• згъване с ез лост подпрян лакти щ, седнал, причур кърлс
• килбек с дъмбели дланите сочат към земята

4 sets 12-15 reps

• на долен слрипец зад гърба с въже от пейка
• чуково с въже ба долен

4 sets 12-15 reps

• с ез лост надхват
• кофички

ABS
4 sets 15 reps

• вдигане на крака от вис
• коремни от наклон

Cardio

• 20мин пътека

2024-06-15 | Rest 🏖️ #vacation

Weekends rest, shkorpilovtsi trip

2024-06-16 | Rest 🏖️ #vacation

June, week 25

2024-06-17 | Chest

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

3 sets max reps reps

• push ups

4 sets 12-15 reps

• Incline chest press machine

4 sets 12-15 reps, last set as drop

• incline dumbbells press

4 sets 15-20 reps

• dumbbell fly

4 sets 12-15 reps

• low cable crossover
• chest dips, skipped боляха ме лактите

ABS
4 sets 15 reps

• hanging leg raises

4 sets 15 reps

• crunches

Cardio

• No

2024-06-18 | Back

Горен слрипец широко с неутрален

Пулловер с въже

Х машина

Гребане с дъмбел

High row 45 на пейка с една ръка

Екстензий

Abs
Странични на горен скрипец

2024-06-19 | Shoulders 🚧 #untracked

2024-06-20 | Legs #fav/legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• horizontal leg press calf raises

4 sets 12-15 reps

• adductors
• adductors

4 sets 12-15 reps

• squat with barbell

4 sets 12-15 reps

• lunges on smit machine

4 sets 12-15 reps

• seated leg curls

4 sets 12-15 reps

• lying leg curls

ABS: No

Cardio: No

2024-06-21 | Arms #fav/arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• triceps rope pushdown

4 sets 12-15 reps

• трицепс на наклонена пейка на кабели с прав лост с гръб към малината

4 sets 12-15 reps

• dips machine
• трицепс на горен скрипец д въже, с гръб към машината, въжето пред лицето

4 sets 12-15 reps

• седнал на наклонена пейка на долен скрипец с прав лост

4 sets 12-15 reps

• alternating dumbell curls, с извъртане на ръцете, изправен

4 sets 12-15 reps

• на долен скрипец с единична ръкохватка приведен напред

ABS
4 sets 15 reps

• machine crunches
• hanging leg raises
• oblique machine люлка

Cardio: No

2024-06-22 | Cardio and ABS

Cardio

• Stair stepper, 50min 6 speed

ABS
4 sets 15 reps

• side oblique on hyper extensions

4 sets 15 reps

• crunches on mat
• leg raise with hip tourso

2024-06-32 | Cardio and ABS, functional workout

#multisplit

Cardio

• Stair stepper, 40min 6 speed

ABS

• No

На лостоеете набирания иии пастици, корем

June, week 26

2024-06-24 | Chest

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• incline smith machine

4 sets 12-15 reps

• incline dumbbell press

4 sets 12-15 reps

• decline seated chest press machine with free weights

4 sets 12-15 reps

• single arm chest press seated machine

4 sets 12-15 reps

• standing multi flight

ABS
4 sets 12-15 reps

• hanging leg raises
• decline bench crunches

Cardio

Stair stepper, 15min, 6 speed

2024-06-25 | Back

#multisplit

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• pull ups wide grip

4 sets 12-15 reps, last set as drop

• горен скрипец тесен неутрален

4 sets 12-15 reps

• rowing machine circular, single arm с извъртане

4 sets 12-15 reps

• cable pull over with rope
• cable trx

4 sets 10 reps

• hyperextensions with kiteball

ABS
4 set 15 reps

• side oblique on hyperextension

Afternoon
Cardio

• Stair stepper, 40min, 6speed

2024-06-26 | Shoulders

#multisplit

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• на два горни скрипеца разтваряне за задно рамо

4 sets 12-15 reps

• standing multi fly lateral raises

4 sets 12-15 reps

• на долен слрипец с единична ръкохватка с една ръка наклонен, вежето минава между краката

4 sets 12-15 reps

• раменна преса от стоеж с дъмбели

4 sets 12-15 reps

• вдигане на дъмбели отпред редуваме ръцете алтернейтинг, от неутралвн към надхват, дъмбела отива към срещу положното рамо

4 sets 12-15 reps

• трапец на машина за сгъване за жицепс

ABS: No

Cardio, afternoon

• treadmill, 40min

2024-06-27 | Legs

Alone, D.O. sickness

Pre-Workout

• 5min bicycle
• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Adductors the good girl
• Adductors the bad girl

4 sets 12-15 reps, last set as drop

• Leg extensions

4 sets 12-15 reps

• Single leg horizontal press

4 sets 12-15 reps, last set as drop

• RDL on 3d smith, натискам на петите, хубаво разтягане, в горно положение със стягаме на глутеуса

4 sets 12-15 reps

• single leg curl

4 sets 12-15 reps, last set as drop

• calf raises on machine
• no weight single leg calf raises

ABS: No

Cardio: No

2024-06-28 | Arns

#multisplit

Cardio

• stair stepper, 40min, 6speed

ABS
4 sets 15 reps

• молитва на горен скрипец

4 sets 15 reps

• вдигане на крака от вис

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Cable push down with V grip
• Cable barbell curls

4 sets 12-15 reps

• Seated arm extensions machine technogym
• Seated arm curl machine technogym

4 sets 12-15 reps

• Single arm cable D hand pushdown
• Sing arm low pulley D hand curl

4 sets 12-15 reps

• Overgrip EZ bar curls

2024-06-29 | Cardio and Abs

#multisplit

Cardio

• Stair stepper, 40min, 6 speed

ABS
4 sets 15 reps no rest

• side to oblique on hypeextension

Evening
Outdoor walk 40min
Лостове

2024-06-30 | Chest and Biceps

сутрешно кардио, следобедна тренировка в титаниум младост

#multisplit

Cardio

• Stair stepper, 40min, 6 speed

ABS
5 sets 15 reps

• hanging leg raises

4 sets 12-15 reps

• crunches decline bench

4 sets 15 reps no rest

• side to oblique on hypeextension

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Incline smith bench press

4 sets 12-15 reps

• Horizontal chest press, free weights machine

4 sets 12-15 reps, last set as drop

• на горни кабели флайс (двата раздаличени) с единични ръкохватки

4 sets 12-15 reps, last set as drop

• Машина сгъване за бицепс изправен прав лост, имитита сгъване с лост, но по добре, машина

4 sets 12-15 reps

• Скотово на машина

July, week 27

2024-07-01 | Back and Triceps

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• cable pullover with rope

4 sets 12-15 reps, last set as drop

• pulldown wide grip

4 sets 12-15 reps

• T-bar row neutral grip single hand

4 sets 12-15 reps

• hipper extension with kettlebell

4 sets 12-15 reps

• low cable triceps overhead pull
• seated machine triceps extensions

ABS
4 sets 15 reps

• hanging leg raises
• side abs on abs coaster machine
• other side
• straight forward abs coaster machine

Cardio: No

2024-07-02 | Shoulders

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• single arm reverse fly

4 sets 12-15 reps, last set as drop

• cable pull rear delta след придърпването, стягаме и озвъртаме леко нагоре

4 sets 20 reps, last set as drop

• седнал на машина със свободни тежести вдигане настани

4 sets 20 reps

• вдигане на дискове встрани

4 sets 12-15 reps, last set as drop

• low cable front raises with rope

4 sets 12-15 reps, last set as drop

• trapeze on machine free weights, neutral grip

ABS: No

Evening
Cardio

• hiking zaiche vruh

2024-07-03 | Legs

Gym yambol

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• adductors the good girl
• adductors the bad girl

4 sets 12-15 reps, last set as drop

• leg extensions
• lying leg curls

4 sets 12-15 reps, last set as drop

• barbell squats

4 sets 12-15 reps

• walking lunges with Bulgarian bag

4 sets 12-15 reps, last set as triple drop

• leg press calf raises

ABS: No

Cardio:No

2024-07-04 | Functional training

Sport generation camp

Pre-Workout

• Stretch and warm-up
• jumping jacks 1min
• high knees 30sec
• back knees 30sec

3 sets 20 reps

• отласкване на лост напред бързо по 45 градуса
• сгъване за бицепс с лост
• обръщане на лост

3 sets 20 reps

• гребане с щанга
• лицеви

3 sets 20 reps

• размятане на въжета
• вертолет с лост
• разтваряне на дъмбели встрани

2024-07-05 | Functional training

Sport generation camp

#multisplit 
Cardio

• outdoor running (skip most of it due tibialis issues)

ABS

• free drive on yoga mat

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

3 sets 30/30 seconds work rest

• напади с българска чанта назад, разменени
• бутане на лост бързо напред 45 градуса
• скачане на куп
• супермен екстензийй
• подскок клек докосване на земята с ръка
• паяк
• бицепс с дъмбели
• кикбек
• удари чук по гума
• бърпита

2024-07-06 | Functional training

#multisplit

Cardio

• Seaside walk

ABS

• free drive on yoga mat, on the beach

Cooldown

• stretching and swim

Pre-Workout

• Stretch and warm-up

Free drive, skip, too late notice that will have a workout

4 sets 12-15 reps

• Pull ups
• Chest Dips

2024-07-07 | Rest

Snorkeling/Swiming,
Return back to home town

July, week 28

2024-07-08 | Chest

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Super lower chest flight machine, Panatta

4 sets 12-15 reps

• Super horizontal multi press machine, Panatta

4 sets 12-15 reps

• Super middle chest flight machine, Panatta

4 sets 12-15 reps

• Incline chest press convergent I.L.S panatta xpression
  https://pro-fitsport.com/portfolio-item/inclined-chest-press-1xp037/

ABS: No

Cardio:No

2024-07-09 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Super pullover machine, panatta, машина със свободни тежести

4 sets 10-12 reps

• Обръщане на гума

4 sets 12-15 reps

• Гребане с щанга от лег, в хоризонтално положение специална по висока пейка

4 sets 12-15 reps

• Super low row, panatta, с извъртане от надхват към подхват, машина със свободни тежести

ABS: No

Cardio:No

2024-07-10 | Shoulders

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• viking press machine, standing

4 sets 12-15 reps

• low pulley cable rope front raises

4 sets 12-15 reps

• single arm reverse fly

4 sets 12-15 reps

• cable face pull

4 sets 12-15 reps

• standing multy flight

4 sets 12-15 reps

• lateral raises with plates

4 sets 12-15 reps

• trapec na arm curl machines

ABS
4 sets 15 reps

• hanging leg raises from Swedish wall
• decline bench crunches
• ab coaster machine

Cardio

• treadmill 15 min 6 incline 4 speed

2024-07-11 | Legs

Pre-Workout

• bicycle 10 min, 8 step
• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Donkey calf machine

4 sets 12-15 reps

• viking press machine calf raises

4 sets 20 reps, last set as drop

• Leg extensions

4 sets 20 reps

• super pendulum squat machine, panatta

4 sets 12-15 reps

• lying leg curls

ABS: No

Cardio:No

2024-07-12 | Arms #fav/arms

top titanium only

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• triceps cable pushdown with rope ( the rope with hands fit)

4 sets 12-15 reps

• standing total arms machine push down with ez bar

4 sets 12-15 reps, last set as drop

• seated triceps machine panatta, the machine with back support

4 sets 12-15 reps

• single arm cable kickback, the adjustable cables required

4 sets 12-15 reps

• standing total arms biceps curls with ez bar

4 sets 12-15 reps

• preacher curl machine with free weights

4 sets 5 5 5 5 reps

• alternating arm curl -45 degrees bench machine panatta

2 sets 12-15 reps

• alternating arm curl 120 machine panatta, single arm at a time

ABS: No

Cardio:No

2024-07-13 | Cardio and ABS

Cardio

• Stair stepper, 33min 6 speed

ABS
4 sets 12-15 reps

• side oblique using hyper extension machine

2024-07-14 | Cardio and ABS

Cardio

• Stair stepper, 40min 6 speed

ABS
4 sets 12-15 reps

• Hanging leg raises

4 sets 15 reps

• crunches on machine

July, week 29

2024-07-15 | Chest and Biceps

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts
• 1 set max reps push ups

4 sets 12-15 reps

• super incline bench press
  Machine panatta

4 sets 12-15 reps

• incline cheat press x-pressio convergent ils

4 sets 12-15 reps

• super lower chest flight machine

4 sets 12-15 reps

• super horizontal multi press

5 sets 12-15 reps, last set as drop

• alternateing arm curl 120 seated machine, Both hands

ABS: No

Cardio:No

2024-07-16 | Back and Triceps

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• cable pullover with rope

4 sets 12-15 reps

• pull down wide grip

4 sets 12-15 reps

• super high row panatta

4 sets 12-15 reps

• front dorsy bar neutral close grip

4 sets 12-15 reps

• super pullover machine panatta

4 sets 12-15 reps

• standing total arms, triceps pushdown with ez bar

4 sets 12-15 reps

• cable triceps push down with rope (the rope that fits into a palms)

ABS: No

Cardio:No

2024-07-17 | Shoulders #vacation

Greece, Sithonia trip from 17-22 no workouts

2024-07-18 | Legs #vacation

Greece, Sithonia trip from 17-22 no workouts

2024-07-19 | Arms #vacation

Greece, Sithonia trip from 17-22 no workouts

2024-07-20 | Cardio and ABS #vacation

Greece, Sithonia trip from 17-22 no workouts

2024-07-21 | Cardio and ABS #vacation

Greece, Sithonia trip from 17-22 no workouts

July, week 30

2024-07-22 | Chest #vacation

Greece, Sithonia trip from 17-22 no workouts

### 2024-07-23 | Chest and Biceps

#multisplit

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

4 sets 12-15 reps

4 sets 12-15 reps

4 sets 12-15 reps

4 sets 12-15 reps

4 sets 12-15 reps

ABS: yes

Afternoon
Cardio

• stair stepper, 40min, 6apeed

2024-07-24 | Back and Triceps

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts
• rowing machine

4 sets 10 reps

• pull ups

4 sets 10 reps

• обръщане на гума tireflip 180

4 sets 12-15 reps

• super low row panatta free weights machine

4 sets 12-15 reps

• lat pull down neutral grip, tryon

4 sets 12-15 reps

• high row pull over

4 sets 12-15 reps

• triceps push down with two d hands with bending

4 sets 12-15 reps

• under the back triceps pull on low pulley with rope

ABS
3 sets 15 reps

• side oblique using coaster first one side then another
• on yoga mat side oblique plank position like, up down hand straight forward

Cardio:No

2024-07-25 | Shoulders

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps,
Last set as drop

• reverse fly machine

4 sets 12-15 reps

• single arm low cable, проведен наклонен напред разтваряне в страни с една ръка, като с дъмбели

4 sets 12-15 reps

• lateral deltoid seated machine panatta fit evo

4 sets 12-15 reps, last set as drop

• вертолет на долен скрипец с прав лост

4 sets 12-15 reps

• shoulder press machine panatta fit evo
• plate front raises

4 sets 12-15 reps

• super shrug machine panatta

ABS: No

Cardio:No

2024-07-26 | Legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts
• HIIT running on self driven treadmill

4 sets 12-15 reps

• barbell squats

4 sets 12-15 reps

• walking lunges with Bulgarian bag

4 sets 12-15 reps

• seated leg curling panatta

4 sets 12-15 reps

• unknown calf machine with free weights panatta

4 sets 12-15 reps

• adductors, the good girl
• adductors, the bad girl

ABS: No

Cardio:No

2024-07-27 | Arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• arm standing machine pushdown EZ bar

4 sets 12-15 reps

• машина седнал подпряни лакти бутане

4 sets 12-15 reps

• на горен скрипец с единични ръкохваткинпт неутрален към надхват

4 sets 12-15 reps

• arm curl machine laying on back decline

4 sets 12-15 reps

• arm curl machine seated arms paralells to floor, с подпряните лакти

4 sets 12-15 reps

• low pulley hammer curls

ABS
4 sets 15 reps

• machine crunch free weights
• hanging leg raises
• side oblique , като за кофички но сгъваме настрани

Cardio:No

2024-07-28 | Cardio and ABS

Cardio

• Stair stepper 50min, 6 speed

ABS

• free drive on yoga mat

July, week 31

2024-07-29 | Chest

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• super horizontal chest press machine panatta

4 sets 12-15 reps

• incline dumbbell press

4 sets 12-15 reps

• super lower chest fly

4 sets 12-15 reps

• single arm horizontal chest press machine

4 sets 12-15 reps

• standing total arms, biceps curls EZ bar

4 sets 12-15 reps

ABS
4 sets 12-15 reps

• hanging leg raises

4 sets 12 reps per side

• ab coaster side abs

Cardio:No

2024-07-30 | Back and Triceps

#multisplit

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• wide grip pull ups

4 sets 12-15 reps

• tire flip

4 sets 12-15 reps
-super low row

4 sets 12-15 reps

• lat pulldown wide grip behind the back

4 sets 12-15 reps

• хоризонтален скрипец neutral grip tyron

4 sets 12-15 reps

• triceps cable pushdown with rope, back подпрян на машината пред лицето

ABS
5 sets 20 reps per aide

• side oblique and back high pulley with the hand, side bend

Cardio, evening

• treadmill, 10min, 8incline, 4speed
• stairmaster, 40min, 6speed

2024-07-31 | Shoulders #untracked

Shoulders missing notes

С въже на горен скрипец
Ревърс флай с една ръка

На машина седнал повдигане встрани
Разтваряне с дъмбели

С въже на долен скрипец предно рамо, дроп серии

Трапец с дискове

Корем не
Кардио не

2024-08-01 | Legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• calfs на наклонената машина със свободните тежести

4 sets 12-15 reps

• Adductors both

4 sets 12-15 reps

• dual system horizontal leg press

4 sets 12-15 reps

• Leg extension

4 sets 12-15 reps

• Standing leg curl

4 sets 12-15 reps

• бутане и дърпане на количка

ABS: No

Cardio:No

2024-08-02 | Arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• triceps push down V grip

4 sets 12-15 reps

• super french press
  Machine panatta, seated
  В супер серия тясноншироко

4 sets 12-15 reps, last set as drop

• standing total arms machine ez bar

4 sets 12-15 reps, last setbas drop

• скотово на малина със свободни тежести

4 sets 12-15 reps, last set as drop

• alternate arm curl 120 machine, заедно ръцете

ABS

• 2 circuits free drive on yoga mat

Cardio:No

2024-08-03 | Cardio and ABS

Cardio

• stair stepper, 40min, 6 speed

ABS
4 sets 15 reps

• hanging leg raises
• machine crunches, free weights machine

2024-08-04 | Cardio and ABS

Cardio

• stair stepper, 50mi , 6 speed

ABS
4 sets 15 reps

• side oblique on chest dips

4 sets 15 reps

• side abs using hyperextension machine

August, week 32

2024-08-05 | Chest and biceps

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• incline chest press

4 sets 12-15 reps, last set as drop

• incline smith bench press

4 sets 12-15 reps

• incline chest press convergent ile

4 sets 12-15 reps

• decline chest press machine, with free weights machine

4 sets 12-15 reps, last set as drop

• standing multi flight machine

4 sets 12-15 reps

• alternate arm curl 120

ABS
4 sets 15 reps

• pretty on high pulley with barbel grip
• hanging leg raises

4 sets 15 reps

• high pulley, side bend with D hand

Cardio:No

2024-08-06 | Back and triceps

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• cable pullover with rope

4 sets 12-15 reps

• lat pull down wide neutral grip

4 sets 12-15 reps

• super low row

4 sets 12 reps

• tire flip

4 sets 12-15 reps

• X pull down, both hands

4 sets 12-15 reps

• cable triceps pushdown, with rope (fit into palms)

ABS: No

Cardio:No

2024-08-07 | Shoulders

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• single arm reverse fly

4 sets 12-15 reps

• single arm face pull

4 sets 12-15 reps

• low pulley lateral raises single arm

4 sets 25 reps

• Standing multi fly

4 sets 12-15 reps

• low pulley rope front raises

4 sets 12-15 reps

• arm curl machine triceps

ABS
4 sets 15 reps

• hanging leg raises from swedish wall
• stomach vacuum

4 sets 15 reps

• ab coaster side bend

1 set

• free drive on yoga mat

Cardio

• stair stepper, 20min 6 speed

2024-08-08 | Legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• deckine calf raises machine

4 sets 20 reps

• leg extensions

4 sets 12-15 reps

• super pendulum squat machine

4 sets 12-15 reps

• seated leg curls

4 sets 30 reps

• walking lunges with Bulgarian bag

4 sets 12-15 reps

• adductors the good girl
• adductors the bad girl

ABS: No

Cardio:No

2024-08-09 | Arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• triceps push down, cables, straight bar

4 sets 12-15 reps

• triceps extension from incline bench, cables, rope

4 sets 12-15 reps

• single arm cable kickback

4 sets 12-15 reps, last set as drop

• straight bar cable biceps curl

4 sets 12-15 reps

• preacher curl single arm dumbed incline bench

4 sets 8 8 6 6reps

• hammer curls with dumbbells 8 left, then right

4 sets 12-15 reps

• cable curlanovergrip cable with straight bar

ABS
4 sets 15 reps

• hanging leg raises
• ab coaster

4 sets 15 reps

• high pulley side bend

Cardio:No

2024-08-10 | Rest

2024-08-11 | Rest

August, week 33

2024-08-12 | Chest

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• horizontal chest press

4 sets 12-15 reps

• incline chest press

4 sets 12-15 reps

• incline dumbbell fly

4 sets 12-15 reps

• high pulley cables crossover

4 sets 12-15 reps

• chest dips

4 sets 12-15 reps

• cable biceps curls with straight bar

ABS
4 sets 15 reps

• hanging leg raises
• prey on cables

Cardio:No

2024-08-13 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• wide pull grip pull ups

4 sets 12-15 reps

• pulldown neutral wide grip

4 sets 12-15 reps

• мечка

4 sets 12-15 reps

• cable pullover
• trx

5 sets 12-15 reps

• triceps puahdown with straight bar

ABS: No

Cardio:No

2024-08-14 | Shoulders #skipped

Travel back to Sofia

2024-08-15 | Shouldera and Legs

Train alone, feel tired

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• reverse fly rear delts
• standing multi fly lateral raises

4 sets 15-20 reps

• leg extensions
• lying leg curls

4 sets 12-15 reps, last set as drop

• dual system horizontal leg press

4 sets 12-15 reps, last set drop

• calfs на наклонената мазад машина

ABS: No

Cardio:No

2024-08-16 | Arms

Training alone

#multisplit

Cardio

• stair stepper, 40min 6 speed

ABS
4 sets 15 reps

• hanging leg raises
• machine crunches, free weight machine

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• triceps pushdown, cables with rope

4 sets 12-15 reps

• standing total arms ez bar triceps push down

4 sets 12-15 reps, last set as drop

• seated arm tricepsnpsuh down free weights machine лактите на облегалка

4 sets 12-15 reps, last set as drop

• standing total arms, biceps curls ez bar

4 sets 12-15 reps

• cable hammer curls both hands in front chest

4 sets 12-15 reps

• standing total arms overhand grip biceps curls

ABS: No

Cardio:No

2024-08-17 | Cardio and ABS

Cardio

• stair stepper, 50m, 7 speed

ABS
4 sets 15 reps, no rest

• side bend, rotary torso machine technogym

4 sets 15 reps

• вдигане на крака настрани от стойка за кофички

2024-08-18 | Cardio

Cardio

• stair stepper, 50m, 6 speed

ABS:No

August, week 34

2024-08-19 | Chest

#multisplit

Cardio

• indoor cycling, 45min, 8 hardness

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drip

• super leg press

4 sets 12-15 reps, last set as drop

• horizontal leg press

4 sets 12-15 reps, last set as drop

• super middle fly machine

4 sets 20+ reps

• chest dips

4 sets 12-15 reps

• standing multi fly

4 sets 12-15 reps, last set as drop

• standing total arms triceps push down

ABS
4 sets 15 reps

• decline bench crunches
• ab coaster

Cardio:No

2024-08-20 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• pulls wide grip

4 sets 12-15 reps, last set as drop

• lat pull down close neutral grip, tryon

4 sets 12-15 reps

• super high row, 45 degrees grips close each other, single arm

4 sets 12-15 reps

• rowing machine circular, with grip twist, horizontal movement

4 sets 12-15 reps

• lat pull down circular, neutral grip, panatta

4 sets 12-15 reps

• front dorsy bar, pannata 2 sets neutral, 2 sets overhand grip like barbell, with upper position holds

4 sets 12-15 reps, last set as drop

• ez bar biceps curls

ABS: No

Cardio

• stair stepper, 20min, 6 speed

2024-08-21 | Shoulders

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• reverse fly

4 sets 12-15 reps, last set as drop

• cables pull with rope

4 sets 12-15 reps, last set as drop

• seated lateral raises machine

4 sets 12-15 reps

• low cable front raises with rope
• dumbbells lateral raises

5 sets 15-20 reps, last set as drop

• trapezius using arm curl machine

ABS
5 sets 15 reps

• side oblique on hypertension machine

Cardio

• indoor walk, 10min, 4 speed, 6 incline

2024-08-22 | Legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Lying leg curls

4 sets 12-15 reps

• single leg curl

4 sets 20 reps, last set as drop

• Leg extensions

4 sets 12-15 reps

• dual horizontal leg press, with a single leg

4 sets 12-15 reps, last set as drop

• decline calfs machine with free weight

4 sets 12-15 reps

• Adductors, The good girl
• Adductors, The bad girl

ABS: No

Cardio:No

2024-08-23 | Arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• hight cables with tyron , like V grip
• cable hammer curls with rope, in front chest

4 sets 12-15 reps

• triceps seated machine с подпряни лакти
• скотово машина

4 sets 12-15 reps

• ez bar triceps push down total arms machine
• alternate arm curl 120

ABS
2 sets on yoga mat

Cardio:No

2024-08-24 | Functional workout #vacation

Cross training

2024-08-25 | Functional workout #vacation

Cross training

August, week 35

2024-08-26 | Functional workout

cross training upper body Borovets, Yambol street gym

2024-08-27 | Legs

Yambol alone

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 15-20 reps

• Leg extensions
• Lying leg curls

4 sets 12-15 reps

• single leg press

4 sets 12-15 reps, last set as drop

• RDL

4 sets 12-15 reps, last set as drop

• leg press calfs

4 sets 12-15 reps

• adductors the good girl
• adductors the bad girl

ABS

• on yoga mat

Cooldown

• stretch on yoga mat

Cardio:No

2024-08-28 | Rest #vacation

Greece, Thasos trip

2024-08-29 | Rest #vacation

Greece, Thasos trip

2024-08-30 | Rest #vacation

Greece, Thasos trip

2024-08-31 | Rest #vacation

Greece, Thasos trip

2024-09-01 | Rest #vacation

Greece, Thasos trip

September, week 36

2024-09-02 | Rest #vacation

Greece, Thasos trip

### 2024-09-03 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• pull ups wide grip under head

4 sets 12-15 reps, last set as drop

• lat pull downs wide neutral gryp, tryon

4 sets 12-15 reps

• single arm dumbbell row

4 sets 12-15 reps

• cable pull over with rope
• cable trx with rope

4 sets 12-15 reps

• triceps push down high cable with straight bar

ABS: No

Cardio:No

2024-09-04 | Arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• triceps push down with rope
• biceps curls, standing total arms machine, ez bar

4 sets 12-15 reps, last set as drop

• triceps extensions machine seated with elbows supported
• biceps curls scott machine free weights

4 sets 12-15 reps, last set as drop

• standing total arms machine triceps push down ez bar
• seated biceps curls machine 120 elbow supported

ABS
4 sets 15 reps

• hanging leg raises
• seated machine curls, free weights

Cardio:No

2024-09-05 Chest and Lateral Delts #untracked

Missing notes

Abs on yoga mat

No cardio

2024-09-06 | Legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Calf raises on decline machine with frree weights

4 sets 12-15 reps

• RDL with barbel

4 sets 12-15 reps

• Lying leg curls

4 sets 12-15 reps

• Seated leg extensions

4 sets 12-15 reps

• Lunges with bulgarian bag

ABS: No

Cardio:No

2024-09-07 | Arms and Shoulders

#multisplit

Cardio

• star stepper 40 min, 6 speed

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• triceps push down on cables with rope

4 sets 12-15 reps

• French triceps with EZ bar / Skull crusher
• EZ bar triceps push

4 sets 12-15 reps

• Single arm dumbell kickbeck

4 sets 12-15 reps

• Standing total arm machine, biceps curl EZ bar

4 sets 12-15 reps, last set as drop

• Seated biceps 120 deg machine, curls both hands, elbol horizontal support

4 sets 12-15 reps, last set as drop

• Reverse fly rear delts

4 sets 12-15 reps

• trapecius low pulley with bar

ABS: No

Cardio:No

2024-09-08 | Cardio

Cardio

• Stair stepper, 50 min, 6 speed

ABS: No

September, week 37 - Start new work

2024-09-09 | Chest and biceps

Workout alone D.O. On holiday

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• vertical cheat press seated machine convergent I.l.b

4 sets 12-15 reps, last set as drop

• super incline bench press panata наклонена с единични дръжки

4 sets 12-15 reps

• super lower chest fly machine

4 sets 12-15 reps

• vertical cheat press seated machine convergent I.l.b, but standing, for lower chest

4 sets max reps

• chest dips

4 sets 5 8 8 5 reps, last set as drop

• arm curls incline bench machine

ABS
5 sets 15-20 reps

• abdominal crutches machine
• hanging leg raises

Cardio: No

2024-09-10 | Back #untracked

Alone with a fried
Missing notes
Abs and cardio no

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

ABS: No

Cardio: No

2024-09-11 | Shoulders

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• high cable rope pull

4 sets 12-15 reps, last set as drop

• single arm reverse fly

4 sets 12-15 reps, last set as drop

• standing malty fly lateral raises

4 sets 12-15 reps, last set as drop

• на долен скрипец с прав лост вертолет

4 sets 12-15 reps, last set as drop

• deltoid press seated machine panatta fit evo
• plates front raises with bend from neutral to over grip

4 sets 12-15 reps

• low pulley straight bar trazeps shrug

ABS
4 sets 15 reps, no rest between

• side oblique using hyper extension

Cardio

• stair stepper 15min 6 speed

2024-09-12 | Legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as triple drop

• standing machine calf raises

4 sets 12-15 reps

• Leg extension
• Leg curl, seated

4 sets 12-15 reps, last set as drop

• leg press, the machine both legs can be separated

4 sets 12-15 reps

• single leg power run

4 sets 12-15 reps

• power runner machine single leg

4 sets 12-15 reps

• adductors the bad grill
• adductors the good girl

ABS: No

Cardio:No

2024-09-13 | Arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• triceps extension on cables with two single D hands reverse grip

4 sets 12-15 reps, last set as drop

• standing total arms machine ez bar triceps push down

4 sets 12-15 reps

• seated over the head triceps extension machine

4 sets 12-15 reps

• alternate arm curl
  Machine -45 deg, both hands

4 sets 12-15 reps

• alternate hammer curls with dumbbells

4 sets 12-15 reps

• arm curl 120 machine

ABS: No

Cardio:No

2024-09-14 | Cardio and ABS

Cardio

• Stair stepper, 50min 6 speed

ABS
4 sets 12-15 reps

• hanging leg raises
• machine crunches

4 sets 12-15 reps

• leg raise hip trust from bench
• v ups from bench

2024-09-15 | Cardio and ABS

Cardio

• Stair stepper, 50min 6 speed

ABS
4 sets 12-15 reps

• Side abs using hight cable, side ben oblique, D hand

September, week 38

2024-09-16 | Chest and Biceps

Train alone

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• super horizontal multi chest press machine, lying new one

4 sets 12-15 reps

• incline dual chest press machine, both hands

4 sets 12-15 reps, last set as drop

• seated chest press machine horizontal, but standing to work on lower part of the chest

4 sets 12-15 reps

• super lower fly machine

4 sets 12-15 reps, last set as drop

• decline bench machine biceps curl -120*

4 sets 12-15 reps

• standing total arms, biceps curls with ez bar and over grip

ABS

• free drive on yoga mat

Cardio: No

2024-09-17 | Back

#multisplit

Cardio

• stair stepper, 40min, 6speed

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• lat pull down classical wide grip

4 sets 12-15 reps

• rope rolling, new machine, alternating

4 sets 12-15 reps

• single arm horizontal, seated machine with arm twist

4 sets 12-15 reps

• cable pullover with rope
• cable TRX with rope

4 sets 12-15 reps

• back extensions using weight kiteball or plates

ABS: No

Cardio: No

2024-09-19 | Shoulders

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as droo
-Shoulder press machine classical grip

4 sets 12-15 reps, last set as drop

• standing multi fly

4 sets 12-15 reps, last set as drop

• reverse fly rear delts

4 sets 12-15 reps

• въжета размятане напред

4 sets 12-15 reps

• shrug machine with free weight

ABS: No

Cardio: No

2024-09-19 | Legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Leg extensions

4 sets 12-15 reps

• horizontal Leg press machine

4 sets 12-15 reps

• lying leg curls machine

4 sets 12-15 reps

• seated leg curls machine

4 sets 12-15 reps

• Calfs on declined machine with the free weights

4 sets 12-15 reps

• Calfs standing machine

ABS: No

Cardio: No

2024-09-20 | Arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• cable triceps push down with rope

4 sets 12-15 reps

• french aka skull crusher

4 sets 12-15 reps

• with dumbbell behind the head, single arm

4 sets 12-15 reps

• biceps curls

4 sets 12-15 reps

• hammer curls

4 sets 12-15 reps

• over grip curls

ABS: No

Cardio: No

2024-09-21 | Functional training

All day help at village, грозде

2024-09-22 | Rest

Turkey trip

September, week 39

2024-09-23 | Chest

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• decline seated chest press machine new one

4 sets 12-15 reps

• incline bench smith press machine

4 sets 12-15 reps, last set as drop

• standing multi fly machine

4 sets 12-15 reps, last set as drop

• standing total arms machine biceps curls ez bar

ABS
4 sets 15 reps

• hanging leg raises
• crunches on free weight machine

Cardio: No

2024-09-24 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• pull ups behind the head/back

4 sets 12-15 reps

• heigh row machine with free weights

4 sets 12-15 reps, last set as drop

• front dorsy bar wide neutral grip

4 sets 12-15 reps

• torque relentless rope

4 sets 10-12 reps

• tire flip

4 sets 12-15 reps, last set as drop

• triceps dips machine

ABS: No

Cardio: No

2024-09-25 | Shoulders

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• shoulder press machine

4 sets 12-15 reps

• lateral raises machine seated

4 sets 12-15 reps, last set as drop

• standing multi flight

4 sets 12-15 reps

• rear delts high cable trx
• low cable shrugs with straight bar

4 sets 12-15 reps

• single arm reverse fly

ABS
4 sets 15 reps, no rest between

• side oblique using hyperextension machine

Cardio

• stair stepper, 30min, 6 speed

2024-09-26 | Legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as triple drop

• standing calf raises on machine

4 sets 12-15 reps

• jumping, прескачане на препятствие

4 sets 12-15 reps

• leg extension machine

4 sets 12-15 reps

• seated leg curls machine
• walking lunges with bulgarian bag

4 sets 12-15 reps

• adductors the good girl
• adductors the bad girl

ABS: No

Cardio: No

2024-09-27 | Arms #untracked

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

4 sets 12-15 reps

4 sets 12-15 reps

4 sets 12-15 reps

4 sets 12-15 reps

4 sets 12-15 reps

ABS: No

Cardio: No

2024-09-28 | Rest

Afternoon stretch and functional workout on street gym, but no much effort

2024-09-29 | Cardio and ABS

Cardio

• stair stepper, 45 min, 6 speed

ABS
4 sets 15 reps

• hanging leg raises
• prey on high cable

September, week 40

2024-09-30 | Chest #untracked

train with Radi

incline seated chest press machine
lying chest press machine new one, last set as drop
seated decline chest press
super middle chest fly, lying machine new ones
chest dips

biceps
21 with ez bar

cardio and abs - no

2024-10-01 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• lat pull down wide neutral grip

4 sets 12-15 reps, last set as drop

• high row machine

4 sets 12-15 reps

• single arm rowing machine circular, horizontal movement wrist twist

4 sets 12-15 reps, last set as drop

• front dorsy pull close neutral grip

4 sets 12-15 reps

• cable pull over with rope
• TRX with cable

4 sets 12-15 reps, last set as drop

• triceps push down with rope

ABS: No

Cardio:No

2024-10-02 | Shoulders

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• rear delts reverse fly

4 sets 12-15 reps, last set as drop

• face pull over, cables with rope

4 sets 12-15 reps, last set as drop

• lateral raises with dumbbells

4 sets 12-15 reps

• straight bar pull хеликоптер
• обръщане на щанга

4 sets 12-15 reps

• shoulder press machine
• plate front raisea

4 sets 12-15 reps

• trapezius shrugs using seated arm curl machine

ABS: No

Cardio: No

2024-10-03 | Legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as triple drop

• calfs declined machine with free weights

4 sets 12-15 reps, last set as drop

• romanian dead lifts with barbell

4 sets 12-15 reps, last set as drop

• seated leg curls

4 sets 12-15 reps, last set as drop

• dual system horizontal legmpress, both legs

4 sets 12-15 reps, last set as drop
-leg extensions

4 sets 12-15 reps

• walking lunges with bulgarian bag
• бутане на количка

ABS

• free drive on yoga mat

Cardio:No

Cool down stretching, stretching the legs

2024-10-04 | Arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• triceps push down on cables with V grip

4 sets 12-15 reps, last set as drop

• triceps machine seated with arms support horizontal

4 sets 12-15 reps, last set as drop

• triceps kickback with dumbbell s

4 sets 12-15 reps, last set as drop

• standing total arms machine ez bar curls

4 sets 12-15 reps

• alternate arm curl -45 both arms

4 sets 12-15 reps

• alternate arm curl 120 both arms

4 sets 12-15 reps

• standing total arms machine ez bar overgrip

ABS: No

Cardio:No

2024-10-05 | Rest

Feel tired and a lot of stuff to do, no time

2024-10-06 | Functional training

At gym, nothing special just to have some movement for the day

October, week 41

2024-10-07 | Chest

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 20-30 reps

• push ups

4 sets 12-15 reps, last set as drop

• incline chest press convergent ilb

4 sets 12-15 reps

• horizontal chest press machine

4 sets 12-15 reps

• incline chest press single arm, седнал настрани

4 sets 12-15 reps

• chest dips

4 sets 12-15 reps

• standing total arms biceps curls straight bar

Cooldown

• 20min stretch

ABS: No

Cardio: No

2024-10-08 | Back

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• lat pull down, close neutral grip

4 sets 12-15 reps

• rowing machine convergent high row

4 sets 12-15 reps, last set as drop

• single arm tbar row

4 sets 10 and 24 reps

• tyre flip
• torque relentless rope

4 sets 12-15 reps

• cable pullover with rope
• TRX

ABS: No

Cardio: No

2024-10-09 | Shoulders

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• reverse fly rear delts

4 sets 12-15 reps

• lower back machine, rear delts pull (seated machine with over grip), single arm

4 sets 12-15 reps, last set as drop

• standing multy fly

4 sets 12-15 reps

• lateral raises with barbell, single arm, other hand hold on swedish wall

4 sets 12-15 reps

• seated shoulder press machine
• upfront plate raise

2 sets 20 reps

• trapz shurgs using seated arm curl machine
• traps shrugs using kite balls

ABS: No

Cardio: No

2024-10-10 | Legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• jumping on a box

4 sets 12-15 reps, last set as drop

• deep sissy squat with kite ball

4 sets 10 10 10 10 reps

• single leg extension 10right leg 10 left and repeat

4 sets 12-15 reps, last set as drop

• dual system horizontal leg press

4 sets X reps

• push torque cart
• pull torque cart

4 sets 12-15 reps, last set as drop

• standing machine calf raises

ABS: No

Cardio: No

2024-10-11 | Arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• Dumbbells Tricep Kickback
• Hammer curls with dumbbells

4 sets 12-15 reps

• Cable triceps push down with a rope
• Low pulley with straight bar curls

4 sets 12-15 reps

• Cable over the back triceps extension, single arm, grip on the cable directly
• Low pulley biceps curls, с гръб към машината, grip directly on the cable

4 sets 12-15 reps

• Triceps push down with V grip
• Low pulley rope hammer curls, чуково към гърдите

4 sets 12-15 reps

• Over grip biceps curls, using standing total arms machine

ABS: No

Cardio: No

2024-10-12 | Cardio

40 min stair stepper 6 speed
abs - no

2024-10-13 | Rest, SPA

SPA relax and chill near Sofia, outdoor hot pool

October, week 42

2024-10-14 | Chest #untracked

Cardio and ABS - no

2024-10-15 | Back #sick

a bit movement outdoor street gym

2024-10-16 | Shoulders and Back #untracked

Shoulders and few ex for back Missing notes

2024-10-17 | Legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• leg extensions
• lying leg curls

4 sets 12-15 reps

• walking lunges with Bulgarian bag

4 sets 12-15 reps

• single leg rdl with weight

4 sets 12-15 reps, last set as drop

• rotary calf

4 sets 12-15 reps

• adductors- both

4 sets 12-15 reps

ABS: No

Cardio: No

2024-10-18 | Arms #skipped

2024-10-18 | Skipped Corporate release party no time

2024-10-19 | Arms

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps

• triceps push down cable with rope grip

4 sets 12-15 reps

• skull crusher
• close grip triceps press

4 sets 12-15 reps

• standing total arms triceps push down ez bar

4 sets 10 10 8 8 reps

• hammer curls with dumbells

4 sets 12-15 reps, last set as drop

• straight bar biceps curls

4 sets 12-15 reps

• straight bar over-grip biceps curls

ABS: No

Cardio: No

2024-10-20 | Cardio

30 min stair stepper 6 speed

October, week 43

2024-10-21 | Functional training

Pole dance and functional training, just get some movements

2024-10-22 | Chest

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• Incline chest press

4 sets 12-15 reps, last set as drop

• Incline dumbbell press

4 sets 12-15 reps

• dumbbells fly Dumbbell fly
• dumbbells push close neutral grip

4 sets 20 reps

• Chest dips

4 sets 12-15 reps

• biceps curls, low cable straight bar

ABS: No

Cardio: No

2024-10-23 | Shoulders #skipped

2024-10-24 | Legs

Pre-Workout

• Stretch and warm-up
• Add warm-up set of 20 reps for each of muscle group parts

4 sets 12-15 reps, last set as drop

• calf raises on horizontal leg press

4 sets 12-15 reps, last set as drop

• super pendulum squat

4 sets 15-20 reps, last set as drop

• leg extensions

4 sets 12-15 reps

• seated leg curls

3 sets 12-15 reps

• adductors both

4 sets 12-15 reps

ABS: No

Cardio: No

2024-10-25 | Arms #skipped

Work on side hustle

2024-10-26 | Rest

2024-10-27 | Rest

October, week 44

Last week bullshit for workouts, Dad surgery

2024-10-28 | Chest #untracked

Chest no notes abs and cardio

2024-10-29 | Back #untracked

2024-10-30 | Shoulders #untracked

2024-10-31 | Legs #untracked

2024-11-01 | Arms #skipped

No time

2024-11-02 | Rest

2024-11-03 | Legs - Start of PPL

Focus on quads

Pre-Workout

• Warm-up and stretch
• Add warm-up set of 20 reps for each of muscle group parts
• 3 warmups sets of squats

3 sets <10 reps 80% 1RM

• Barbell Squat

3 sets 10 reps

• Romanian deadlift, may use alternate grip

3 sets 15 reps

• Single leg press

3 sets 10-12 reps

• Leg extensions, 3-4 seconds on lowering phase

3 sets 10-12 reps, last set as drop

• Seated leg curls

3 sets 10-12 reps

• Standing calf raises

ABS (choose one of the exercises)
3 sets 10-12 reps

• Decline crunches with weight

3 sets 30 secs

• Long-lever planks, elbows underneath the eyes

November, week 45 - Switch to Push pull legs

Total mess up the week
2024-11 PPL WO

2024-11-04 | Push 1

Push exact match

2024-11-05 | Pull 1

Pull match
Stretching

2024-11-06 | Rest

No cardio

2024-11-07 | Legs 2

2024-11-08 | Pull 2

2024-11-09 | Rest

2024-11-10 | Pull

November, week 46

2024-11-11 | Legs 1

2024-11-12 | #skipped

skip no time return Dad back to home town travel from the hospital

2024-11-13 | Push 2

Today Push day 2 Instead of shoulder press done arbolds Added dumbbells fly in super set of dumbbells close neutral grip push Intestead of skull crusher cables with rope pushdown Kickbeck skipped

2024-11-14 | Pull 2

Pull day 2 Horizontal row replaced with dumbbell row single arm

2024-11-15 | Legs

2024-11-16 | Rest #untracked

No cardio

2024-11-17 | Push #untracked has Workout

Does not have notes, cannot remember what trained

November, week 47

last week total mess up the notes

2024-11-18 | Pull

2024-11-19 | Rest #skipped

2024-11-20 | Rest #skipped

2024-11-21 | Rest #skipped

2024-11-22 | Legs

2024-11-23 | Push

stretching also

2024-11-24 | Rest

November, week 48

2024-11-25 | Pull

2024-11-26 | Rest

2024-11-27 | Legs

2024-11-28 | Push 2

forgot to wear the watch

2024-11-29 | Rest

2024-11-30 | Pull 2

2024-12-01 | Cardio

Cardio

• Stair stepper, 40min, 6 speed

December, week 49

2024-12-02 | Legs

Without single leg press
No abs

2024-12-03 | Push

03 push
Added incline dumbbell fly in super set with dumbbell neutral grip push
Skull crusher with press

2024-12-04 | Rest

04 rest
Dad hospital check

2024-12-05 | Pull

05 pull

2024-12-06 | Legs’

Instead of hip trust - single
Leg press 12 reps

Then
Leg extensions 20 reps

2024-12-07 | Rest

2024-12-08 | Push’

08 Push’

December, week 50

2024-12-09 | Pull’

09 pull’

2024-12-10 | Rest

Feel tired, serval days go to bed late and wake up early, Yambol/Plovdiv

2024-12-11 | Rest

2024-12-12 | Legs

2024-12-13 | Push

2024-12-14 | Rest

2024-12-15 | Skip

December, week 51

2024-12-16 | Pull

2024-12-17 | Rest

17 rest Office Christmas party

2024-12-18 | Rest

18 rest Office, kris sick

2024-12-19 | Sick #sick

2024-12-20 | Sick #sick

2024-12-21 | Sick #sick

2024-12-22 | Sick #sick

December, week 52

2024-12-23 | Back

23 back with krasio

2024-12-24 | Legs

24 woth stela legs not same workout as planned

2024-12-25 | Rest

25 Rest No working gym

2024-12-26 | Skip

Nova zagora trip

2024-12-27 | Chest

27 krasio chest top

2024-12-28 | Skip

28 skip Travel back to sofia

2024-12-29 | Legs

2024-12-29 | ABS

30, abs at home 10min

2024-12-31 | Pull

31 instead of push, muscle fever on chest

Cardio 20min stepper stair 6 speed
Blood from 8.8 to 5.3

30min after - 4.8