Fitness-journal: How Zephon starts through it!

1x abs unlocked
1x20 first workout of x-athlean
1x20 second workout of x-athlean (10 per direction)
1x10 third workout of x-athlean
1x20 first workout of x-athlean
1x20 second workout of x-athlean (10 per direction)
1x10 third workout of x-athlean
3x40 flutter kicks
3x25 leg raises
1x25 crunch kicks
2x20 double crunch
2x20 long arm crunches

Spoiler

 

1x20 squats
1x10 squats with 40 kg + longbar
1x10 squats with 45 kg + longbar
3x12 squats with 50 kg + longbar
3x leg of steel

 

3x total abs
1x master of abs
1x20 crunches with 2,5 kg disk on the neck
3x10 crunches with 5 kg disk on the neck
3x20 double crunches

 

1x10 bench press (40 kg + longbar)
1x10 bench press (50 kg + longbar)
1x10 bench press (55 kg + longbar)
2x8 bench press (55 kg + longbar)
1x8 bench press (52,5 kg + longbar)
1x10 bench press (50 kg + longbar)
1x12 bench press (45 kg + longbar)

1x10 db bench press (18 kg dbs)
2x12 db bench press (20,5 kg dbs)
2x12 incline db bench press (18 kg dbs)
2x10 close grip db press (18 kg dbs)

 

2x16 db palm curl (18 kg db)
1x10 neutral db curls (18 kg dbs)
3x10 neutral tricepbar curls (30 kg + tricep bar)
1x10 neutral tricepbar curls (29 kg + tricep bar)
1x10 neutral tricepbar curls (28 kg + tricep bar)
2x12 neutral tricepbar curls (27,5 kg + tricep bar)
2x15 cross db curls (19 kg dbs)
1x10 pronated db curls (15 kg dbs)
1x10 supinated db curls (15 kg dbs)

 

1x10 bench press (55 kg + longbar)
1x9 bench press (57,5 kg + longbar)
1x8 bench press (60 kg + longbar)
1x7 bench press (60 kg + longbar) (failed)
1x6 bench press (55 kg + longbar)

don't feel well, got soft flew or something. That's why I can't do that much...

 

1x10 standing behind neck barbell press (20 kg + longbar)
1x12 standing behind neck barbell press (25 kg + longbar)
3x10 standing behind neck barbell press (27,5 kg + longbar)
1x12 regular pull-ups
1x8 regular pull-ups
2x12 chest-dips
2x10 db frontal raises (16,5 kg dbs)
2x10 db lateral raises (14 kg dbs)
2x10 long angle dumbbell row (14 kg dumbbells)

 

1x15 palm tree curls (14 kg db) (warm up)
2x14 neutral db curls (19 kg dbs)
2x14 cross db curls (19 kg dbs)
2x14 supinated db curls (15 kg dbs)
2x14 tricep bar curls (30 kg + tricep-bar)
2x10 long bar curls (20 kg + long-bar)
1x14 long bar curls (20 kg + long-bar)
2x10 incline db curls (10 kg dbs)

 

1x master of abs
1x because... abs
1x fab abs
2x10 counting l-sit
1x20 double crunch

this flue is so annoying and exhausts me but I don't give up!!

 

1x12 wide grip db press (19 kg dbs)
1x12 wide grip db press (22 kg dbs)
3x14 close grip db press (22 kg dbs)
3x12 incline db press (22 kg dbs)
1x10 laying inner db curls (dunno name of exercise) (15 kg dbs)
3x12 decline db press (19 kg dbs)

 

1x10 bench press (with 50 kg + longbar)
1x10 bench press (with 55 kg + longbar)
1x8 bench press (with 60 kg + longbar)
1x9 bench press (with 55 kg + longbar)
1x10 bench press (with 50 kg + longbar)
1x10 standing behind neck barbell press (with 20 kg + longbar)
1x10 standing behind neck barbell press (with 25 kg + longbar)
1x10 barbell overhead press (with 20 kg + longbar)
1x10 barbell upright row (with 20 kg + longbar)
1x10 barbell upright row (with 25 kg + longbar)
1x10 barbell upright row (with 30 kg + longbar)

 

1x16 sitting db curl (19 kg dbs, 8 per arm)
1x10 supinated db curls (19 kg dbs)
1x10 cross db curls (19 kg dbs)
1x12 cross db curls (22 kg dbs)
1x10 neutral db curls (22 kg dbs)
1x10 behind back wrist curls (22 kg dbs)

 

thursday:
3x express abs workout
3x killer-abs-workout

today:
2x6 bench press (60kg + bar)
2x10 bench press (55kg + bar)
2x11 bench press (50kg + bar)

1x20 regular pushups
1x18 close-grip pushups
1x20 wide-grip pushups

 

1x10 db palm curl (18 kg db)
1x10 pronated bar curl (20 kg + bar)
1x10 pronated bar curl (25 kg + bar)
1x10 supinated bar curl (25 kg + bar)
1x10 supinated bar curl (30 kg + bar)
1x10 supinated bar curl (32,5 kg + bar)
1x10 supinated bar curl (35 kg + bar)
2x10 cross db curl (22 kg dbs)
2x10 wide db curls (15 kg dbs)

 

1x20 decline pushups
2x10 one-arm-pushups (5 per arm)
3x8 wide-grip pull-ups
2x18 chest-dips
1x20 wide-grip pushups
1x20 close-grip pushups
1x20 staggered pushups

 

1x "6 PACK SUICIDE" 4 Minute Abs Workout from HELL
1x Do This Every Morning To Get 6 Pack Abs
1x epic abs
3x abs of fire

 

1x leg-shred
1x brute-legday (with 15 kg dbs but last one with 10 kg dbs)

 

2x6 chin-ups
1x10 one-arm-pullup with one assisting food (5 per arm)
1x16 one-arm-pullup with one assisting food (8 per arm)
3x6 tuck front lever pull ups
2x10 bodyweight rows with heels on ground
2x10 tricep-bar neutral curls (30 kg + tricep-bar)
2x12 tricep-bar neutral close grip curls (30 kg + tricep-bar)
2x10 neutral db curls (19 kg dbs)
2x10 cross db curls (19 kg dbs)

 

1x10 bench press (55kg + longbar)
1x10 bench press (60kg + longbar)
2x5 bench press (62,5kg + longbar)
1x8 bench press (55kg + longbar)
1x10 bench press (50kg + longbar)
1x16 db press (19 kg dbs)
1x15 db press (22 kg dbs)
2x10 close grip db press (22 kg dbs)
2x10 incline db press (19 kg dbs)
1x8 db fly (13 kg dbs)
1x10 hyght db fly (10 kg dbs)
3x10 db lateral raises (10 kg dbs)
3x10 db frontal raises (10 kg dbs)

 

1x Do This Every Morning To Get 6 Pack Abs
1x "6 PACK SUICIDE" 4 Minute Abs Workout from HELL
3x abs pro workout https://darebee.com/workouts/abs-pro-workout.html
4x20 knee-to-elbow crunches
4x20 leg raises
2x1 minute elbow plank hold
40 secs side elbow plank
3x10 reverse crunches
3x10 long arm crunches
3x10 crunch kicks
3x10 knee & twist

and I've trained with a partner but only soft ab-exercises after my program