Fitness-journal: How Zephon starts through it!

pushup day:

1x20 regular pushups
1x25 diamond pushups
2x20 wide-grip pushups
2x21 close-grip pushups (no diamond)
1x25 decline pushups
1x20 close-grip + decline pushups
1x20 archer-pushups
2x16 leg raises pushups
1x16 regular pushups (failed)
1x20 incline pushups
1x20 wide-grip decline pushups
2x10 stacked pushups

300 in total

 

1x20 palm db curls with 18 kg dumbbells (warm-up)
1x10 supinated db curls with 18kg dumbbells
2x15 neutral db curls with 19kg dumbbells
1x10 cross db curls with 19kg dumbbells
2x12 cross db curls with 19kg dumbbells
1x12 neutral db curls with 19kg dumbbells
2x12 pronated db curls with 16,5 kg dumbbells
1x12 pronated to supinated db curls with 16,5 kg dumbbells
1x10 wide db curls with 16,5 kg dumbbells
1x9 negative db curls with 16,5 kg dumbbells (failed)

not that much today

 

1x superhero-hiit
1x brutal-hiit
1x maximum hiit
1x abs-hitt

 

1x15 bench press (longbar with 35 kg) (warm-up)
1x15 bench press (longbar with 40 kg)
2x12 bench press (longbar with 45 kg)
1x8 bench press (longbar with 45 kg)
2x12 bench press (longbar with 42,5 kg)
1x10 bench press (longbar with 42,5 kg)
1x14 bench press (longbar with 40 kg)
1x12 bench press (longbar with 40 kg)
1x10 bench press (longbar with 40 kg)
1x10 bench press (longbar with 35 kg)
1x10 bench press (tricep bar with 30 kg)
1x10 bench press close-grip (tricep bar with 28 kg)
2x12 bench press close-grip (tricep bar with 25 kg)

 

4x10 sit-up folds (with 4 kg dbs)
4x20 sitting twists (with 4 kg db)
4x20 side lifts (10 per side with 12 kg db)
4x20 cross chops (10 per side with 9 kg db)
3x20 counts l-sit (I become better!)
3x20 crunches
2x20 double crunches
3x20 leg raises
2x20 reverse crunches
1x30 scissors
2x40 scissors
1x20 climbers
2x20 cross body mountain climber

 

3x core burn
1x extreme burn
3x maximum burn

 

2x10 Standing behind neck barbell press (barbell + 20 kg)
2x10 Standing behind neck barbell press (barbell + 25 kg)
2x8 barbell overhead press (barbell + 25 kg)
2x10 wide-grip upright row (barbell + 25 kg)
2x10 wide-grip upright row (barbell + 30 kg)
1x10 barbell row (barbell + 30 kg)
2x10 barbell row (barbell + 35 kg)

 

5x shepard-workout
3x action-hero

 

2x12 tricep bar curls (29 kg + tricep bar)
2x16 tricep bar curls (25 kg + tricep bar)
2x20 tricep bar curls (20 kg + tricep bar)
1x12 cross db curls (18 kg dumbbells)
1x15 cross db curls (18 kg dumbbells)
1x8 neutral to supinated curls (18 kg dumbbells)
2x15 pronated db curls (15kg dumbbells)
2x15 supinated db curls (10 kg dumbbells)
2x12 wide db curls (10 kg dumbbells)
1x12 wide db curls (12,5 kg dumbbells)
1x10 db bench press (22 kg dumbbells)
2x12 close db bench press (19 kg dumbbells)
1x20 bench press with tricep bar (30 kg + tricep bar)
1x16 close grip bench press with tricep bar (30 kg + tricep bar)

 

3x12 crunch kicks
3x12 raised leg circles (6 in each direction)
3x12 knee in & twist
3x12 leg raises
3x12 reverse crunches
3x10 long arm crunches
3x12 back extensions
1x because abs
3x code of abs (20 flutter kicks, 30 sec plank hold, 30secs elbow plank hold)

 

1x10 bench press (45 kg + longbar)
1x10 bench press (50 kg + longbar)
3x8 bench press (52,5 kg + longbar)
1x8 bench press (50 kg + longbar)
2x12 bench press (45 kg + longbar)
1x10 Standing behind neck barbell press (barbell + 20 kg)
1x8 Standing behind neck barbell press (barbell + 25 kg) (failed)
1x10 Standing behind neck barbell press (barbell + 22,5 kg)
1x10 Standing behind neck barbell press (barbell + 20 kg)
2x10 db frontal raises (15 kg dumbbells)
2x12 db frontal raises (12,5 kg dumbbells)
2x10 lateral db raises (12,5 kg dumbbells)
2x12 lateral db raises (10 kg dumbbells)
3x14 long angle dumbbell row (10 kg dumbbells)
1x10 weighted skydiver (10 kg dumbbells)
2x12 weighted skydiver (8 kg dumbbells)

 

1x20 squats (warm-up)
1x10 squats with 40 kg + longbar
1x10 squats with 45 kg + longbar
3x12 squats with 47,5 kg + longbar
1x15 squats with 45 kg + longbar
1x12 squats with 45 kg + longbar
1x12 squats with 40 kg + longbar
3x20 squats on toes
3x30 sumo squats
2x20 squat jumps
1x10 calf raise squats

 

1x7 wide-grip pull ups
2x6 wide-grip pull ups
1x6 pull ups
2x8 pull ups
2x6 pull ups with biceps / chin ups
2x12 negative wide-grip pull ups
1x12 negative pull ups
2x4 tuckd front lever pull ups (failed, no chance ;_
1x15 bodyweight rows on feet
2x12 bodyweight rows on heels
1x10 dips on power-tower
1x12 dips on power-tower
1x15 dips on power-tower

 

5x abs of steel (but with 10x leg raises, 10x crunch kicks, 30 secs elbow plank and 10x body saw)
1x express abs
1x10 counting l-sit
1x18 double crunches
2x20 double crunches
1x lower abs
2x16 raised leg swings
1x40 flutter kicks
2x20 plank crunches

 

1x15 supinated db curls (10 kg dumbbells)
1x15 wide db curls (10 kg dumbbells)
1x15 supinated db curls (10 kg dumbbells)
1x15 wide db curls (10 kg dumbbells)
2x15 pronated db curls (10 kg dumbbells)
2x15 cross db curls (13 kg dumbbells)
2x15 neutral db curls (13 kg dumbbells)
2x15 neutral to supinated db curls (13 kg dumbbells)
2x15 pronated db curls (13 kg dumbbells)
2x12 hanging curl (13 kg dumbbells)
1x10 zottman curls (13 kg dumbbells)

 

1x20 deep pushups
1x20 wide-grip puhsups
1x20 close-grip puhsups
1x20 wide-grip + raised leg pushups
1x10 staggered pushups
1x20 decline pushups
1x10 pike pushups
1x20 regular pushups
1x20 archer pushups (10 per arm)
1x20 regular pushups
in total: 180

in general I could do more but since tuesday I have sore muscles and can't push to that limit I used to do. Hope next week will be better!

 

1x10 bench press (40 kg + longbar) (warm-up)
1x10 bench press (50 kg + longbar)
2x11 bench press (52,5 kg + longbar)
1x8 bench press (55 kg + longbar)
1x10 bench press (50 kg + longbar)
1x12 bench press (40 kg + longbar)
1x12 bench press (35 kg + tricep bar)
2x12 close-grip bench press (35 kg + tricep bar)
1x14 bench press (30 kg + tricep bar)

 

3x15 db frontal raise (13 kg dbs)
2x8 db lateral raise (13 kg dbs)
2x10 db lateral raise (10 kg dbs)
1x10 seated shoulder press (10 kg dbs)
1x10 seated shoulder press (13 kg dbs)
1x12 seated shoulder press (15,5 kg dbs)
3x8 incline db reverse fly (10 kg dbs)
1x12 db upright row (10 kg dbs)
2x12 db upright row (15 kg dbs)
3x20 long angle dumbbell row (10 per arm with 15 kg dbs)
1x10 db bent over reverse fly (10 kg dbs)
1x10 db bent over reverse fly (13 kg dbs)

 

1x15 neutral db curls (15 kg dbs) (warm up)
1x12 neutral db curls (19 kg dbs)
1x10 supinating db curls (19 kg dbs)
1x15 cross db curls (19 kg dbs)
2x8 tucked front lever pull ups
2x15 bodyweight rows on heels
1x7 tucked front lever pull ups
1x15 cross db curls (19 kg dbs)
1x10 deep incline db curls (15 kg dbs)
1x8 incline db curls (15 kg dbs)
1x10 supinating db curls (15 kg dbs)
2x12 supinating db curls (14 kg dbs)
1x12 wide db curls (12,5 kg dbs)
1x10 supinating db curls (12,5 kg dbs)

 

1x25 regular pushups
1x15 close-grip pushups
1x25 wide-grip pushups
1x20 raised leg pushups
1x16 close-grip pushups
1x20 decline pushups
1x20 decline + wide-grip pushups
1x10 rocking horse puhsups
1x10 cross body pushups
1x20 spiderman pushups
1x20 one-arm pushups with assisting fingers on other hand (10 per arm)
1x12 deep pushups
1x20 regular pushups
1x20 raised leg pushups