Fitness-journal: How Zephon starts through it!

Discussion in 'Fitness' started by Zephon, Dec 15, 2020.

  1. Zephon

    Zephon Fapstronaut

    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 (10 per side) And 30 secs break only after each set.
    5x code of abs 60 secs break after each set.

    Both workouts without body saw.
     
    BillyBobBoBoBo likes this.
  2. Zephon

    Zephon Fapstronaut

    Today I began with pushups again because of my left shoulder, so that it can better recover from the injury.

    1x20 regular pushups (warm up)
    1x16 diamond pushups (warm up)
    1x20 wide-grip pushups (warm up)

    1x20 decline-pushups
    1x18 decline-pushups
    1x20 shoulder taps on plank (10 per arm)
    1x20 decline-pushups
    1x30 shoulder taps on plank (15 per arm)
    1x10 pancake-pushups (new one)
    1x16 spiderman pushups
    1x16 raised leg pushups
    1x12 diamond + raised leg pushups (new one)
    1x10 decline + raised leg pushups (new one)
    2x16 diamond + decline + raised leg pushups (new one)
    2x10 push up plank to ellbow plank and back
    1x20 tigh taps (on plank) (new one)
    1x10 rocking horse pushups (new one)
    1x10 pike pushups (almost on limit)
    1x10 reversed pushups
    2x12 reversed pushups


    1x30 neutral bicep curls
    1x25 pronated to supinated bicep curls
    1x20 pronated bicep curls
    1x15 supinated bicep curls
    3x40 bicep curl with one weight like in this video:
     
  3. Zephon

    Zephon Fapstronaut

  4. Zephon

    Zephon Fapstronaut

  5. Zephon

    Zephon Fapstronaut

    I do some pushups today:

    1x20 regular pushups (warm up)
    1x18 diamond pushups (warm up)
    1x20 wide-grip pushups (warm up)

    3x10 one-arm-pushups on 1/3 way (5 per arm)
    2x16 one-arm-plank going down and assisting arm for going up (8 per arm)
    1x20 staggered pushups
    2x20 one-arm-pushups on chair (10 per arm)
    2x40 one-arm-pushups on chair with assisting arm (20 per arm)
    1x28 staggered pushups (14 per arm)
    1x10 pushups but hands below chest

    I have to learn for exams, that's why I did less than else :/
     
  6. Zephon

    Zephon Fapstronaut

  7. Zephon

    Zephon Fapstronaut

    I have a lot to do because of exams and work. So I tried how many pushups can I do in a half hour:

    1x20 regular pushups (warm up)
    1x16 diamond pushups (warm up)

    1x10 spiderman pushups
    2x10 decline + raised leg pushups
    1x16 decline + diamond pushups
    1x10 raised leg + diamond pushups
    1x9 pushups on knuckles
    1x10 reversed pushups
    1x12 diamond pushups
    1x30 shoulder taps on plank
    1x10 pike-pushups
    1x30 high-taps on plank
    1x60 secs one hand plank (30 secs per arm)

    133 pushups in total.
     
  8. Aléxandros

    Aléxandros Fapstronaut

    man you rock it, your workouts are so difficult.
    Now I am being followed by a personal trainer two times a week, but on the other days, I would like to work out alone.
    Which workouts do you suggest for an ex calisthenic?
     
    Zephon likes this.
  9. Zephon

    Zephon Fapstronaut

    5x abs of steel (without body saw)
    3x armor abs
    3x code of abs

    thank you! Some of the workouts are difficult but you get used to it after a while ;) Sometimes I try some harder workouts!
    Hm what should I suggest is try some easy workouts to get into it and you'll see how far you can go. Don't exaggerate at the beginning or else you could get injuries because the muscles are not used to it or got to recovered/relaxed for a longer period. They need time to get used to it.
    I can recommend some workouts on darebee.com which I do almost everyday. There are also challenges for 30 days. You can give it a try!
     
    Aléxandros likes this.
  10. Aléxandros

    Aléxandros Fapstronaut

    I see all your workouts are from darebee. Could you link me some basic workouts you used to do in the beginning?
     
  11. Zephon

    Zephon Fapstronaut

    1x brute arms and back
    1x back and biceps
    5x homemade-back

    sure:
    when I started I did some of these:
    abs-unlocked (at the beginning only 1 or 2 set, before I did 3 and later 5).
    pushup-guide (how I started with pushups which i later totally love, most of all the variations), later i tried this one: 50-pushup-challenge
    for the legs I did at the beginning: easy legs (then later after ca. a month I tried leg day and after that killer legs)
    And for the back I did lower back at the beginning.
    I hope I could help you!
     
    Aléxandros likes this.
  12. Aléxandros

    Aléxandros Fapstronaut

    Will you show us your progress?
     
  13. Zephon

    Zephon Fapstronaut

    You mean how I look like now? Because of privacy and anonymity I don't want to share photos of myself, sry.
     
    Aléxandros likes this.
  14. Zephon

    Zephon Fapstronaut

    Today I did fatburning exercise:

    22x one-punch-workout
    still my favourite one in things of fatburning.
     
  15. Aléxandros

    Aléxandros Fapstronaut

    sure man, it's understandable. But are those workouts really working? how do you feel?
     
  16. Zephon

    Zephon Fapstronaut

    I feel much better, more stabilized and in the mirror I can see soft forms of a sixpack and my chest isn't chubby anymore. Thus I don't have depressions anymore. They got decreased more and more. And since sport-activities I can better concentrate myself on other stuffs like study.
     
    Aléxandros likes this.
  17. Zephon

    Zephon Fapstronaut

    1x brute abs (it goes more on the sides than on upper and lower abs) (NEW ONE)
    3x boxer-abs (NEW ONE)
     
    Aléxandros likes this.
  18. Zephon

    Zephon Fapstronaut

    Yesterday:
    1x20 regular pushups (warm-up)
    1x20 diamond pushups (warm-up)

    1x16 raised leg pushups
    1x15 split squat pushups (new one)
    1x10 situp / pushup combo
    1x16 spiderman-pushups
    1x18 decline pushups
    1x10 decline + spiderman pushups
    1x10 raised leg + diamond pushups
    1x16 archer pushups (8 per arm)
    1x10 pushups but arms under chest
    1x16 wide-grip-pushups
    1x16 staggered pushups (8 per arm)
    1x16 raised leg + decline pushups
    1x16 diamond pushups (failure)
    1x30 shoulder taps on pushupplank (15 per arm)
    1x10 pike pushups
    1x12 pushup on knuckles


    today biceps:
    1x back & biceps
    3x10 wide db curl
    3x20 DB-Palm curl
    1x15 zotman
    1x12 zotman
    1x10 zotman
    1x20 bicep curls sitting (10 per arm)
    4x12 shrugs
    2x12 normal db biceps but with slower going down (last one was failure)
    some of the exercises are from this video:
     
  19. Zephon

    Zephon Fapstronaut

  20. hi, that website is great, can u recommend me a program which takes mak 15-20 minutes a day?
     

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