Fitness-journal: How Zephon starts through it!

Zephon

Zephon

Fapstronaut
Since I do gym and workouts since July 2020 I share my results in this journal. It is like: how far can I go?
I have two big goals I want to reach:
  • mastering one-arm-pushups (as clean as possible) and
  • mastering handstand holding for a longer time without help
For reaching these goals I document every workout I did on the day. I do every day workout in the earliest morning, I take only one day (or 2 days) per week as a break where I do no workouts - this will be sunday and friday, sometimes alternativley saturday and thursday. And I won't do workouts which focus on the whole body, I split it up so that I do e.g. on day 1 abs-exercises, on day 2 fatburning workouts, on day 3 legs, on day 4 chest, day 5 back, biceps and triceps etc. so that on other days the muscles can better get recovered from the exercises I did the days before.
Most exercises I do are from darebee.com (I can highly recommend!). When I do exercises from youtube-videos I link it to my posts.

If you have tips and hints how I can reach these goals feel free to share it here! = )


February 2021: right arm: 34,3 cm, left arm: 34,5 cm
March 2021: left arm: 35,1 cm, the right arm: 35,2 cm
December 2021: Left arm: 36,5 cm, right arm: 36 cm
January 2022: Left upper arm: 36,9 cm, right upper arm: 37 cm; left lower arm: 33 cm, right lower arm: 32,8 cm
April 2022: Left upper arm: 37,9 cm, right upper arm: 38 cm; left lower arm: 33,9 cm, right lower arm: 33,8 cm
November 2022: left upper arm: 38,2 cm; right upper arm: 38,4 cm; left lower arm: 32,5 cm; right lower arm: 32,6 cm
 
Last edited:
Today I did:

3x shepard workout
3x Deadlock workout

3x10 one arm pushup on a 1/3 way (5 per arm)
3x10 one arm plank going down (5 per arm)
3x16 diamond pushups
3x10 reversed pushups
3x10 spiderman pushups

right ball of the foot's hurting (feels more outside, I think it's the muscle-area) depending on how I move it (jumping jacks or seal jacks are not possible on a clean way because of the lil pain). What could it be? Overstretched too much? Too many leg-exercises where my feet are unfamiliar /used to it? Or is it the cord (which I don't think because it must feel more inside of the foot)? Any recommendations what I could do against it?
 
Possibly, I did what this video recommends:
and it helps a little bit. Today it doesn't hurt like it did the days before.

Today I did 5x abs of steel
with breaks of 30 secs and instead body saw I did 20 x side bridges on hand (10 per side and) and 10x sitting twists for the muscles on the side.
Not that much today because of my foot and I want to be fit tomorrow for the chest day.
 
Today Chest Day:

1x20 regular pushups (warm-up)
1x16 diamond pushups (warm-up)
1x2 minute one-arm-plank hold (1 minute per arm)
3x12 one-arm-pushup on 1/3 (6 per arm)
3x20 one-arm-pushup on chair (10 per arm)
3x40 one-arm-pushup on chair with assisting arm (20 per arm)
1x24 decline + archer pushups
1x20 diamond pushups
1x16 decline pushups


Didn't feel well because of my foot. It starts hurting when I did the one arm-pushups. Maybe I take time to get recovered it. But I feel bad about it...
 
Back to business! I did a break during christmas. And now I continue my training and my foot feels better now.

5x abs of steel (but 10 x leg raises and 10 x crunch kicks) with breaks of 30 secs and instead body saw I did 20 x side bridges on hand (10 per side and)
3x codes of abs with 30 secs break after each set.

Both sets without body saw.
 
Today just pushups (need to get recovered from abs-workout)

3x12 one arm pushups on 1/3 way (6 per arm) - left arm works better than the right one!!
2x20 one arm pushups on chair (10 per arm)
1x24 one arm pushups on chair (10 per arm)
3x40 one arm pushups on wall (20 per arm)
3x10 spiderman-pushups
3x10 pike-pushups
3x16 decline pushups
 
Zephon said:
Today just pushups (need to get recovered from abs-workout)

3x12 one arm pushups on 1/3 way (6 per arm) - left arm works better than the right one!!
2x20 one arm pushups on chair (10 per arm)
1x24 one arm pushups on chair (10 per arm)
3x40 one arm pushups on wall (20 per arm)
3x10 spiderman-pushups
3x10 pike-pushups
3x16 decline pushups
Click to expand...
This seems like a very interesting routine. One basic movement but lots of different variations. Wonder how would a pull up or squat routine would look like applyng this style.
 
@Urbancottage30 with the variations your muscles are used on different ways. That's how your muscles can grow!
I dunno which variations of pull up or squats exist, but I'll investigate after that, when the time has come ;)
 
Today I did fatburning exercises (I need to get rid of the winterfat!)

21x one-punch-workout
that means 42*5 pushups. All in all: 210 pushups this morning.
Foot is still hurting but not that much anymore. Something is still there.
 
1x20 regular pushups (warm up)
3x10 one-arm-pushup with assisting arm on fingertips (5 per arm)
3x10 one-arm-pushups on 1/3 way (5 per arm)
3x20 one-arm-pushups on chair (10 per arm)
1x45 secs diamond pushups (but going slowly down) - did 14 reps
1x45 secs two legs biceps curls - did 19 reps
1x45 in and out pushups - did after 20 or 25 secs without jumping just moving my hands out and in. ca. 8 reps per form
1x12 pushups but both arms more forward (goes on the front of the shoulders!)
1x45 secs towel one leg biceps curls - did 15 reps
1x45 secs diamond + decline pushups (15 reps)
1x16 pushups but arms between chest and belly (goes more into the shoulder)

Not only arms and chest but also shoulders get trained thanks to these exercises. I must not overstress the shoulders (which could lead to injuries like bursitis or an inflamation), so I keep that low but step by step I'll become better.

Some of the exercises like the towel-ones are from this video:
 
5x abs of steel (but 10 x leg raises and 10 x crunch kicks) with breaks of 30 secs and instead body saw I did 20 x foot tapping on side (10 per side) And 30 secs break only after each set.
3x code of abs 30-60 secs break after each set.

Both exercises without body saw.

My left shoulder is now hurting but it's the muscle sores I think because of the exercises I did yesterday and the day before.
 
left shoulder feels better now, even it still hurts a bit it doesn't keep me back doing some pushups!

1x20 regular pushups (warm-up)
1x19 diamond pushups
1x18 decline pushups
1x16 diamond pushups
1x10 pancake pushups
1x16 decline pushups
1x10 pike-pushups
1x16 diamond pushups
1x15 decline pushups
1x12 spiderman pushups
1x40 one-arm-pushups on wall
1x20 staggered pushups (10 per arm)
2x10 leg-raised pushups
2x15 pushups with hands between chest and stomach

It goes very well suprisingly - it only hurted at the beginning but then it was fine like nothing.

Then I did:
30x neutral biceps curls
25x supinated biceps curls
40x bicep curl with one weight like in this video:
25x pronated biceps curls
 
abs-day!

5x abs of steel
5x codes of abs
2 minute break (:P)
3x armor abs (1 minute break after each set)

armor abs became difficult this time. That's why I did only 3 sets of it.
 
1x20 regular pushups
3x10 one-arm-pushups on 1/3 way (5 per arm)
1x20 staggered pushups (10 per arm)
1x22 staggered pushups (11 per arm)
1x30 staggered pushups (15 per arm)
2x24 one-arm-pushups on chair (12 per arm)
2x40 one-arm-pushups on chair with assisting arm (20 per arm)
3x16 diamond pushups
3x12 decline pushups
3x12 decline + diamond pushups
2x10 pushups on knees with arms below chest on stomach
1x8 pushups on knees with arms below chest on stomach (failed one)
3x10 reversed pushups

2x30 biceps curls (1x neutral, 1x supinated)
1x20 biceps curls (1x pronated)
1x20 biceps curls (from neutral to supinated)
1x25 biceps curls (from neutral to supinated)
1x30 bicep curl with one weight like in this video:
2x40 bicep curl with one weight (same vid)
1x20 bicep curls sitting (10 per arm)
 
You must log in or register to reply here.
Back
Top