Fitness-journal: How Zephon starts through it!

1x30 regular pushups
1x20 close grip pushups
3x16 dragon pushups
2x20 decline pushups on higher stumb outside
1x20 wide pushups
1x10 deep pushups
1x20 diamond-pushups
1x10 reverse pushups

in total: 198

 

1x master of abs
3x abs please but leg raises instead flutter kicks
1x10 double crunch
1x15 double crunch
1x20 double crunch

 

1x12 chin ups
1x11 chin ups
1x10 chin ups
3x10 negative chin ups
3x10 bodyweight rows on heels
3x10 cross db curls (with 18 kg dumbbells)
1x10 neutral db curls (with 18 kg dumbbells)
2x10 neutral db curls (with 15 kg dumbbells)
1x10 negative db curls (with 15 kg dumbbells)
1x10 wide db curls (with 15 kg dumbbells)
1x10 pronated db curls (with 15 kg dumbbells)
1x10 neutral db curls (with 15 kg dumbbells)
1x10 tricep-bar curls (with 20 kg + tricep bar)
3x20 behind back wrist curls with db (10 kg dumbbells)
1x10 dumbbell twists (10 kg dumbbells)
2x12 dumbbell twists (10 kg dumbbells)
3x12 reverse grip wrist curls (10 kg dumbbells)

 

10x one punch workout
3x ultimate burn

 

3x core connect (last one 1-minute hold)
3x code of abs (but with 20 flutter kicks, 30 secs for plank hold and 30 sec for elbow plank hold each time )
3x core burn

 

pushup-day:

1x30 regular pushups
1x22 close grip pushups
1x20 wide-grip pushups
1x20 dragon-pushups
1x20 spiderman-pushups
1x20 archer-pushups
1x25 decline pushups
1x20 decline pushups with one hand on a 3 thick books stack (10 each hand)
1x15 decline pushups
1x16 raised leg pushups
1x20 one arm pushup on table (10 per arm)
1x20 shoulder taps on pushup-plank
1x12 regular pushups

in total: 260

 

1x15 palm curl with 19 kg dumbbells
3x10 neutral db curls with 19 kg dumbbells
3x15 cross db curls with 18 kg dumbbells
1x10 bent over rows with 18 kg dumbbells
3x12 bent over rows with 18 kg dumbbells
1x10 db curls with 18 kg dumbbells
3x10 shoulder press with 18 kg dumbbells
1x16 kneeling one arm rows with 18 kg dumbbells
2x16 kneeling one ellbow rows with 18 kg dumbbells
1x10 negative db curls with 18 kg dumbbells
3x8 deadlifts with 18 kg dumbbells

 

1x10 bench press with 35 kg + longbar
1x10 bench press with 42,5 kg + longbar
1x10 bench press with 45 kg + longbar
1x6 close-grip bench press with 45 kg + longbar
1x12 bench press with 45 kg + longbar
1x8 bench press with 45 kg + longbar
1x10 bench press with 40 kg + longbar
1x8 bench press with 40 kg + longbar
1x10 close grip db bench press with 18 kg dumbbells
1x10 close grip db bench press with 22 kg dumbbells
2x10 incline db bench press with 22 kg dumbbells
1x15 tricep extensions with one 22 kg dumbbell
1x10 skullcrusher with 10 kg dumbbells
2x10 kickbacks with 15 kg dumbbells
3x10 tate press with 15 kg dumbbells
1x10 jm press with 15 kg dumbbells

 

2x20 regular squats
1x10 regular squats with 30 kg + longbar
1x10 regular squats with 40 kg + longbar
2x10 regular squats with 45 kg + longbar
1x12 regular squats with 45 kg + longbar
2x10 sumo squats with 40 kg + longbar
3x10 toe squats
3x10 pulse squats
2x10 in and out squat jumps
2x20 adductor squat jump
3x10 calf raise squats

 

bicep workouts
1x20 curl db (with 22 kg dumbbell)
1x10 neutral db curls (with 22 kg dumbbells)
1x8 neutral db curls (with 22 kg dumbbells) (failed)
2x12 neutral db curls (with 19 kg dumbbells)
2x12 cross db curls (with 19 kg dumbbells)
1x12 neutral db curls (with 19 kg dumbbells)
1x12 neutral to supinated db curls (with 15 kg dumbbells)
2x12 pronated db curls (with 15 kg dumbbells)
1x7 supinated db curls (with 15 kg dumbbells) (failed)
1x16 sitting db curl (8 per arm with 15 kg dumbbells)
2x10 wide-db curls (with 10 kg dumbbells)

 

1x32 regular pushups
1x20 close-grip pushups
1x25 wide-grip pushups
2x20 stack pushups
1x20 diamond pushups
1x20 decline pushups
3x10 pike-pushups
1x20 close-grip + decline pushups
1x20 leg raises pushups
1x25 wide-grip pushups
1x20 diamond pushups
2x10 deep pushups

 

3x abs of steel (but with 10 leg raises, 10 crunch kicks, 30 secs elbow plank and 10 body saw)
3x abs unlocked
2x30 double crunch

 

1x chest and back (1-2 one with 10 kg dumbbells, 3rd one with 22 kg dumbells)
4x8 shoulder press with sadly 15 kg dumbbells still
3x12 tricep extensions with 26 kg dumbell
3x8 lateral raises with 15 kg dumbbells
3x10 frontal raises with 15 kg dumbbells
2x10 db upright row (15 kg dumbbells)

 

2x20 one arm pushups on half way (10 per arm)
3x20 one arm pushups with other hand on finger tips (10 per arm)
1x30 archer pushups
2x6 wide grip pull ups


nothing much today bcz I become lazy during Eastern time

 

monday:
1x20 regular pushups
1x20 stacked + diamond pushups
1x20 wide-grip-pushups
1x12 staggered pushups
3x12 tricep-extensions with 12,5 kg dumbbell
1x10 raised leg pushups
1x12 chest press with 12,5 kg dumbbells
1x16 chest press with 12,5 kg dumbbells

today:
1x15 decline crunches
3x15 regular crunches with 3 kg dumbbell behind me
3x15 leg raises with 3 kg dumbbell holding on feet
3x15 crunch kicks with 3 kg dumbbell holding on feet
3x20 doublce crunch
2x20 workout 1 of athlean-x-vid
1x20 workout 2 of athlean-x-vid (10 per direction)
1x10 workout 3 of athlean-x-vid (10 per direction)

Spoiler

 

1x20 tricepbar curl (20 kg + tricepbar) (warm up)
3x12 tricepbar curl (30 kg + tricepbar)
3x10 supinated db curls (15 kg per dumbbell)
3x12 pronated db curls (15 kg per dumbbell)
1x10 wide db curls (15 kg dumbbells)
2x12 wide db curls (12,5 kg dumbbells)
1x10 db palm curl (22 kg dumbbell)
1x12 db palm curl (19 kg dumbbell)
2x15 db palm curl (19 kg dumbbell)
2x12 bent over rows (15 kg dumbbells)
2x12 bent over rows (19 kg dumbbells)
1x10 upright tows (19 kg dumbbells)
2x12 upright tows (19 kg dumbbells)

 

2x20 squats warm-up
1x15 squats (40 kg + longbar)
1x20 squats on toes
1x16 squats (40 kg + longbar)
1x20 wide squats
1x40 staggered squats (20 per leg)
1x15 squats (40 kg + longbar)
3x20 calf raises
3x30 lunges

edit: measured my arms again:
Left upper arm: 37,9 cm, right upper arm: 38 cm
left lower arm: 33,9 cm, right lower arm: 33,8 cm

 

1x20 barbell bench press with 30 kg + longbar
1x15 barbell bench press with 40 kg + longbar
3x12 barbell bench press with 45 kg + longbar
2x10 closer grip barbell bench press with 40 kg + longbar
1x10 closer grip barbell bench press with 35 kg + longbar
1x10 db cross in with 15 kg dumbbells
1x12 db cross in with 15 kg dumbbells
1x15 regular db bench press with 18 kg dumbbells
2x15 shoulder db bench press with 18 kg dumbbells
2x15 close-grip db bench press with 18 kg dumbbells

 

1x20 crunches
2x20 crunches with 2 kg on the neck
1x20 crunches with 1,25 kg on the neck
1x60 flutter kicks
2x15 leg raises with 4 kg on feet
1x10 leg raises with 4 kg on feet
3x20 leg raises
3x20 v-ups
3x20 leg circles
1x60 secs elbow plank (20 secs on elbow plank, 20 secs raised leg plank each leg)
1x60 secs elbow plank
3x20 side bridges on hands (10 per arm)
3x20 reverse crunches
2x10 knee raises but much higher (like the one of athlen-x)
2x10 leg raises but much higher than else

 

4x10 Incline dumbell high row (with 15 kg dumbbells)
4x20 long angle dumbbell row (with 12,5 kg dumbbells, 10 per arm)
3x10 weighted skydriver (8 kg dumbbells)
3x10 seated bent-over dumbbell raises (8 kg dumbbells)
4x20 db frontal raises (8 kg dumbbells)
3x16 db lateral raises (8 kg dumbbells)