Fitness-journal: How Zephon starts through it!

1x10 regular squats
1x20 toe squats
1x20 sumos squats
1x20 jump squats
1x10 pulse squats
1x10 squats (with 45 kg + longbar)
2x10 squats (with 50 kg + longbar)
1x leg-shread (but only 40 secs squat hold bcz I've failed ;_; )

 

for what info?

In general I workout every day except weekend (sunday or saturday).

today:
1x10 supinated db curls (18 kg dbs)
1x10 neutral db curls (18 kg dbs)
1x10 longbar curl (25 kg + longbar)
2x6 chin ups
1x6 chin ups with one arm with assisting arm (3 per arm)
1x20 chin ups with assisting foot (10 per arm)
1x6 chin ups
1x10 longbar curl (30 kg + longbar)
2x12 cross db curls (18 kg dbs)
1x10 pronated db curls (18 kg dbs)

 

1x10 standing behind neck barbell press (20 kg + longbar)
2x10 standing behind neck barbell press (30 kg + longbar)
1x10 standing behind neck barbell press (32,5 kg + longbar)
1x10 barbell overhead press (20 kg + lonbgar)
3x10 barbell overhead press (25 kg + lonbgar)
1x10 wide-grip upright row (25 kg + longbar)
2x10 wide-grip upright row (30 kg + longbar)
2x12 barbell shrug (30 kg + longbar)
1x12 barbell shrug (35 kg + longbar)
1x10 behind neck (18 kg db)
1x8 seated db overhead press (18 kg dbs)
2x10 seated db overhead press (15 kg dbs)
2x10 db frontal raises (15 kg dbs)
2x8 db lateral raises (15 kg dbs) (last set failed)
3x10 db lateral raises (10 kg dbs)

 

5x abs of steel

 

1x30 regular pushups
1x20 close-grip pushups
1x20 wide-grip pushups
1x15 decline pushups
3x10 deep pushups
3x10 archer pushups
1x20 raised leg pushups
1x10 spiderman pushups
1x15 regular pushups
1x10 incline pushups on table

 

1x leg shred
3x leg of steel
3x lean legs

 

1x32 regular pushups
1x20 diamons puhsups
1x25 wide-grip pushups
1x20 decline pushups
3x10 deep pushups
1x20 incline pushups
1x30 wide-grip pushups
1x25 decline + wide-grip pushups
1x16 decline + close-grip pushups
2x12 leg raised pushups

 

1x10 standing behind neck barbell press (35 kg + barbell)
2x10 standing behind neck barbell press (30 kg + barbell)
1x10 standing behind neck barbell press (32,5 kg + barbell)
1x9 barbell overhead press (30 kg + longbar)
1x10 barbell overhead press (25 kg + longbar)
3x7 wide-grip pull ups
3x12 negative wide-grip pull ups
3x12 weighted front raise (10 kg plate)
3x10 long angle db row (15 kg dbs)

 

5x abs of steel
3x abs unlocked

 

5x abs of steel
3x abs unlocked

 

5x total burn https://darebee.com/workouts/total-burn-workout.html
3x optimum burn https://www.darebee.com/workouts/optimum-burn-workout.html
3x maximum burn https://darebee.com/workouts/maximum-burn-workout.html

 

3x10 neutral db curls (19 kg dbs)
2x10 supinated db curls (18 kg dbs)
1x8 supinated db curls (18 kg dbs)
3x12 neutral to supinated db curls (15 kg dbs)
3x10 pronated db curls (15 kg dbs)
1x16 sitting db curls (8 per arm with 15 kg db)
1x10 tricep-bar curls (30 kg + tricep bar)
1x12 tricep-bar curls (25 kg + tricep bar)
1x10 tricep-bar curls (25 kg + tricep bar)
1x10 cross db curls (19 kg dbs)

 

1x25 regular pushups
1x20 close-grip pushups
1x25 wide-grip pushups
3x10 deep pushups
3x10 dips on powertower
3x20 bench dips
1x10 pike-pushups

 

3x8 wide-grip pullups
2x8 regular pullups
1x5 regular pullups
3x6 chin-ups
3x10 bodyweight rows on heels
3x10 bodyweight rows on feet

 

3x10 seated db overhead press (15 kg dbs)
3x10 db lateral raise (10 kg dbs)
3x10 incline db reverse fly (10 kg dbs)
3x12 db upright row (15 kg dbs)
3x12 shrugs (15 kg dbs)
2x12 weighted front raise (10 kg plate)
1x10 db front raise (15 kg db)
2x12 db front raise (15 kg db)
3x16 one db overhead back (18 kg db)
3x6 tuck front lever
3x6 chin ups

 

3x high burn
3x maximum burn
3x burnout

 

3x abs of steel
2x10 crunches with 2 kg plate on neck
1x20 crunches with 2 kg plate on neck
3x60 flutter kicks
3x25 leg raises
3x20 double crunches
3x32 side brdiges (16 per side)

 

I'm back now. Had some difficulties in life but now I want to stay focused.

4x16 seated overhead tricep extension (16,5 kg db)
1x8 incline db curl (16,5 kg dbs)
2x10 incline db curl neutral grip (16,5 kg dbs)
1x8 zottman curls (16,5 kg dbs)
2x12 zottman curls (14 kg dbs)
1x12 lying db triceps extension (10 kg dbs)
2x12 lying db triceps extension (12,5 kg dbs)
1x15 db curls (12,5 kg dbs)
2x12 seated db overhead tricep extension (12,5 kg dbs)
3x18 neutral db curls (14 kg dbs)

 

1x20 squats
1x10 squats (20 kg + longbar)
1x10 squats (30 kg + longbar)
3x10 squats (40 kg + longbar)
1x10 squats (30 kg + longbar)
2x20 toe squats
2x20 sumo squats
2x20 squat jumps
2x10 pulse squats
2x10 in and out squat jumps
2x 1 min split hold