Fitness-journal: How Zephon starts through it!

Today pushups:

1x20 regular pushups
1x20 wide-grip pushups
1x20 close-grip pushups
1x10 bench press with 30 kg + longbar
3x12 deep pushups
2x14 leg raises pushups
1x10 pushups but arms more lower than regular
1x10 reverse pushups
1x14 decline pushups
1x10 decline pushups
1x10 incline pushups (on table)

 

1x15 palm curl (with 12,5 kg dumbbell)
1x12 close grip pull ups with biceps
1x10 close grip pull ups with biceps
1x8 close grip pull ups with biceps
1x10 regular barbell curl with 20 kg + longbar
1x10 regular barbell curl with 22,5 kg + longbar
1x9 regular barbell curl with 22,5 kg + longbar
3x10 pronated barbell curl with 15 kg + longbar
2x12 cross db curl (15 kg dumbbell)
2x10 neutral db curl (with 15 kg dumbbells)
1x12 supinated db curl (with 12,5 kg dumbbells)
2x10 wide db curl (with 12,5 kg dumbbells)
1x12 supinated db curl (with 12,5 kg dumbbells)
1x10 wide db curl (with 12,5 kg dumbbells)
2x12 zottman curl (with 9,5 kg dumbbells)

 

1x brute-abs https://darebee.com/workouts/brute-abs-workout.html
1x because abs https://darebee.com/workouts/because-abs-workout.html
1x master of abs https://darebee.com/workouts/master-of-abs-workout.html

all exercises of this video

(3x12 reps per exercise)

 

3x high burn https://darebee.com/workouts/high-burn-workout.html
5x ultimate burn https://darebee.com/workouts/ultimate-burn-workout.html
1x burn-off https://darebee.com/workouts/burn-off-workout.html
1x core-burn https://darebee.com/workouts/core-burn-workout.html

 

5x abs of steel (but 20 flutter kicks, 10 leg raises, 20 air bike crunches, 10 crunch kicks, 30 sec elbow plank, 10 body saws each set)
3x code of abs (20 flutter kicks, 30 sec plank, 30 sec elbow plank)
3x power abs

 

1x10 squats
1x10 squats with 35 kg + longbar
3x10 squats with 40 kg + longbar
2x10 squats with 35 kg + longbar
2x15 squats with 30 kg + longbar

3x legday

 

Hi!
Boring because you have to do it alone or are there exercises which are boring for you? What is your goal, if you have one?
And because of swimming, sure do it! If you like swimming as sport-activity go swimming.

Today:
1x15 bench press with 30 kg + longbar
1x10 close grip bench press with 30 kg + longbar
1x10 incline bench press with 30 kg + longbar
2x12 wide-grip bench press with 30 kg + longbar
2x6 wide-grip pull-ups
1x5 wide-grip pull-ups
2x10 negative wide-grip pull-ups
2x15 dips on power-tower
1x20 tricepbar press (with 18 kg + tricep-bar)
1x20 close grip tricepbar press (with 18 kg + tricep-bar)
1x12 tricep-extension (with 18 kg + tricep-bar)
1x14 tricep-extension (with 18 kg + tricep-bar)
1x25 tricep dips on hands looking frontal
1x20 tricep dips on hands looking to sides
3x12 dumbbell standing bent over (with 12,5 kg dumbbells)
3x10 dumbbell tate press (with 12,5 kg dumbbells)
1x10 close-grip pushups
1x12 close-grip pushups

 

1x8 wide-grip-pullups
1x7 wide-grip-pullups
2x10 regular pullups
1x10 close-grip pullups
1x22 regular pushups
1x20 close-grip pushups
1x10 archer-pushups
2x16 archer-pushups
2x10 stacked pushups
1x10 dips
2x12 dips
1x10 deep-pushups
1x12 deep-pushups
1x10 incline-pushups
1x10 decline-pushups

 

1x10 neutral dumbbell curls (with 12,5 kg dumbbells) (warm-up)
1x10 tricepbar curls close grip (21 kg + tricepbar)
2x10 neutral longbar curls (20 kg + longbar)
2x10 pronated longbar curls (20 kg + longbar)
1x10 tricepbar curls (21 kg + tricepbar)
2x12 tricepbar curls (21 kg + tricepbar)
2x12 cross db curls (15 kg dumbells)
1x10 neutral db curls (15 kg dumbells)
1x10 wide db curls (15 kg dumbells)
2x14 wide db curls (12,5 kg dumbells)
1x12 pronated db curls (12,5 kg dumbells)
3x10 shoulder frontal raises (12,5 kg dumbells)
3x10 seated dumbbell overhead press (12,5 kg dumbells)
2x10 dumbbell lateral raise (9,5 kg dumbells)
1x20 shrugs with 9,5 kg dumbells

 

5x abs of steel
3x abs unlocked
3x armor abs
3x20 climbers
2x20 double crunch

 

5x ultimate burn workout
3x core-burn-workout
1x maximum hiit workout

 

Felt the last days not that good, but I'm better now.

yesterday:
1x20 bench press with 20 kg + longbar (warm up)
3x10 bench press with 40 kg + longbar
1x12 bench press with 35 kg + longbar
2x10 bench press with 35 kg + longbar
3x12 bench press with 30 kg + longbar

today:
2x10 supinated db curls (with 12,5 kg dumbells) (warm up)
1x5 supinated longbar curl (with 30 kg + longbar)
2x10 supinated longbar curl (with 25 kg + longbar)
2x12 supinated longbar curl (with 20 kg + longbar)
1x5 chin-ups
1x6 chin-ups
1x12 pronated db curls (with 12,5 kg dumbbells)
2x12 neutral db curls (with 15 kg dumbbells)
2x12 cross db curls (with 15 kg dumbbells)
1x10 wide-grip db curls (with 12,5 kg dumbbells)
1x12 wide-grip db curls (with 12,5 kg dumbbells)
1x10 behind back wrist curls with dumbbells (12,5 kg dumbbells)
2x10 dumbbell twists (9,5 kg dumbbells)
3x12 reverse grip wrist curls (9,5 kg dumbbells)

 

3x core burn
3x deadlock
3x high burn
3x optimum burn

 

1x13 closed chin-ups
1x10 closed chin-ups
1x8 closed chin-ups

2x5 tucked lever pull up
1x3 tucked lever pull up (failed)
2x14 bodyweight rows

1x10 neutral db curls (with 9,5 kg dumbbells)
1x7 supinated db curls (with 9,5 kg dumbbells) - lower arms and wrists hurt, dunno why.
1x12 cross db curls (with 15 kg dumbbells)

 

3x abs of steel
1x boxer abs
3x armor abs
3x abs unlocked
2x20 double crunches

 

1x10 bench press (20 kg + longbar)
1x10 bench press (35 kg + longbar)
2x12 bench press (40 kg + longbar)
1x10 bench press (40 kg + longbar)
2x10 bench press (35 kg + longbar)
1x6 wide-grip pull ups
1x5 wide-grip pull ups
1x8 regular pull ups
1x7 regular pull ups
1x10 chest dips

 

Monday:
1x10 bench press (30 kg + longbar)
1x15 bench press (40 kg + longbar)
1x11 bench press (42,5 kg + longbar)
2x10 bench press (42,5 kg + longbar)
2x15 deep pushups
2x12 closed pushups
1x10 bench press (21 kg + tricepbar)
2x15 close-grip bench press (21 kg + tricepbar)
1x10 skull crusher (14 kg + tricepbar)
1x15 close-grip dumbell press (12,5 kg dumbbells)

Today:
5x abs of steel
3x code of abs
1x core connect (last exercise only 30 secs)
3x core burn

 

1x20 neutral db curls (with 12,5 kg dumbbells)
1x10 suprinated db curls (with 12,5 kg dumbbells)
1x15 pronated db curls (with 12,5 kg dumbbells)
3x12 wide-grip db curls (with 12,5 kg dumbbells)
1x20 cross curls (with 15 kg dumbbells)
2x16 cross curls (with 15 kg dumbbells)
1x16 neutral curls (with 15 kg dumbbells)
1x10 pronated db curls (with 15 kg dumbbells) (failed)
2x12 tricep bar curls (with 21 kg + tricep bar)
2x11 closed grip tricep bar curls (with 21 kg + tricep bar)

 

3x10 front raise (9 kg dumbbells)
1x10 lateral raises (9 kg dumbbells)
2x10 lateral raises (10,25 kg dumbbells)
3x12 seated db overhead press (12,5 kg dumbbells)
2x10 seated neutral-grip db overhead press (12,5 kg dumbbells)
1x12 seated neutral-grip db overhead press (12,5 kg dumbbells)
3x10 incline dumbbell reverse fly (9,5 kg dumbbells)
2x12 dumbbell flys on bench (9,5 kg dumbbells)
1x15 dumbbell flys on bench (9,5 kg dumbbells)
3x10 incline dumbbell front raise (one 12,5 kg dumbbell)
3x12 dumbbell incline seal row (12,5 kg dumbbells)
1x12 plate front raise and twist (5kg plate)
2x10 plate front raise and twist (10kg plate)
3x12 dumbbell around the world