Fitness-journal: How Zephon starts through it!

depends on what do you want to train (abs, chest, biceps, triceps etc.)
Or if you want to train everything you can try one of these 3 times
https://darebee.com/workouts/shepard-workout.html (this one is hard and can maybe take more than 20 minutes. Else you can do 1 or 2 sets of them). Extra challenge for this and other exercises is to take breaks, that takes not longer than 1 minute or 30 secs!
https://darebee.com/workouts/super-saiyan-workout.html (even if this is for combat skills it trains everything. 1-2 sets each day are fine).

You can also try one of the challenges or programs. Challenges take 30 days, some of them are each day or are progressive speak you start very easy and then you make more and more on the next day. I did the 50 pushup-challenge and tried the 2 minute abs challenge - but didn't complete. On the program each day you train something else. Maybe this can help you?

 

abs-day (but I wasn't that fit today)

3x boxer abs (2 minutes break)
5x abs of steel (30 secs break, without body saw)
3x code of abs (30 secs break without body saw)

 

Yeah! Today I've got my 15 kg dumbbells (all in all 30 kg)! Look forward to test them on the weekend, when my muscle soreness are away

 

Today I did some workouts with my new dumbbells! But I increased the weights until 11,5 kg (before it was 5-7,5 kg).
So I did with 11,5 kg per dumbbell:

1x20 neutral bicep curls
1x20 suprinated bicep curls
1x20 wide DB curl
1x30 DB Palm curl
1x20 cross db hammer curl

1x20 neutral bicep curls
1x20 suprinated bicep curls
1x15 wide DB curl
1x30 DB Palm curl
1x20 cross db hammer curl

3x10 bent over rows
3x8 upright tows
3x12 tricep extensions
3x12 shrugs
2x12 deadlifts

3x10 lateral raises (5 kg dumbbells)
3x10 arnold press (5 kg dumbbells)

Some of the workouts you can check out here:

https://darebee.com/workouts/brute-arms-and-back-workout.html
https://darebee.com/workouts/big-back-workout.html

 

Try after long time handstand. Left shoulder still hurts (I guess I'll visit the doctor in the next days).

1x20 regular pushups
1x20 diamond pushups
1x12 pike-pushups
1x10 pike-pushups
1x12 pike-pushups
2x30 shoulder tap on pike-pushup-hold
2x20 counting full planch with feet on ground
2x16 pushups with arm on hips
1x10 declined + spiderman pushups
1x20 declined + diamond pushups

5x maximum burn
3x burn off

 

5x abs of steel
1x art of abs
5x code of abs
without body saw

 

5x burnout workout
1x extreme burn workout (but last one only 2 combos)

The last one is a new one, but it made me exhausted very quickly, that's why I made only one. I need time to get used to it.

 

Pushup-day! I think about to split it into more than only one day a week.

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

1x20 staggered pushups (10 per arm)
2x24 staggered pushups (12 per arm)
2x20 decline + diamond pushups
1x10 pike-pushups
1x20 decline-pushups
1x10 raised-leg-pushups
2x10 pushups with hands under chest
1x20 counting full planch with feet on ground
1x16 diamond pushups
1x20 wide-grip-pushups
1x30 shoulder tap on pike-plank
1x12 raised-leg-pushups
1x10 pancake-pushups
1x8 inner pec pushups (fail)
1x30 shoulder tap on pushup-plank
1x10 knee-pushups
1x30 hip-taps on pushup-plank-position

 

Made the workout from this guy:


and:
5x abs of steel

Thus, I want to see, if Jeff has right with big arms in 22 days:


Yesterday I measures my arms (right arm: 34,3 cm, left arm: 34,5 cm) I tried the workout today.

 

thusday:
only 4xuntil failure bench dips (40, 34, 30, 30).

yesterday:
3x leg day
1x leg-shredded
+ 4x12 alt. cross body hammer curls (check out video above)

today:
4x12 thumbs up DB bench press (check out video above)
2x22 diamond pushups
1x25 wide grip pushups
1x20 pushup on full planch (but with feet on ground)

 

yesterday I did 4x8 barbell cheat curls. But with dumbbells.

Today:
4x8 PJR Pullover with 7,5 kg dumbbell

1x22 diamond-pushups
1x16 spiderman-pushups
1x10 pushups with leg going outside
1x20 from pushup-plank to ellbow-plank and back
1x15 pike-pushups
1x20 decline-pushups
1x10 decline + raised leg pushup
1x25 decline + diamond pushups (YEA!!!)
1x40 shoulder taps on pushup-plank
1x30 shoulder tap on pike-pushup-plank

then I did:
5x abs of steel
2x abs unlocked

 

Didn't do that much because I write tomorrow an exam.
Yesterday I did 4x8 with 3 pulse reps each DB waiter Curls
and today I did bench dips until fail with 3 pulse reps (triceps are not enough recovered).

 

Well I did the one or other exercise from the internet and it helped. One from the x-athlen helped me and some from darebee.com

Today I did 4x12 Thumbs up DB Bench Press (but with 9,5 kg each dumbbell)

1x extrem-burn workout
5x maximum-burn

 

4x8 Barbell Cheat Curls with 9,5 kg dumbbells
1x16 neutral biceps curls with 9,5 kg dumbbells
1x16 suprinated biceps curls with 9,5 kg dumbbells
1x20 DB palm curl with 9,5 kg dumbbells

3x lower abs
3x abs of steel

 

yesterday:
4x8 PJR Pullovers with 5 secs going down each time
didn't feel well because of PMO...

today:
5x burnout-workout
7x maximum-burnout
1x ultimate workout
NOW I'm feeling better fitness-condition could be better, I'm good at some ab-workouts and some pushup-variations meanwhile (!) But fitness-condition is something I have to improve.

 

today bicep-day with 9,5 kg each dumbell:
4x10 db palm curl with 5 pulses each rep
1x20 zotman curl
1x20 neutral db bicep curl
1x20 suprinated db bicep curl
3x10 upright lows
1x20 pronated db bicep curl
2x10 sitting dumbell curl
1x8 wide db curls (fail)

 

1x10 Bench Dips (with 5 pulses)
1x12 Bench Dips (with 5 pulses)
2x10 Bench Dips (with 5 pulses)

Aaaaand I tried my power tower today!

3x5 Dips (have to get used to them)
2x2 wide grip pull ups (have to get used to them)
1x10 pushups (on power-tower)
2x10 bodyweight row
1x20 regular pushups (on ground)
1x20 diamond pushups (on ground)
1x20 raised leg pushups (on ground)
1x10 pushups (on power-tower)
1x12 spiderman pushups (on ground)

 

2x12 alt. cross body hammer curls (with 9,5 kg)
2x12 alt. cross body hammer curls (with almost 15 kg)
2x5 pull ups (chin up with working biceps)
1x3 pull ups (chin up with working biceps) (fail)
1x5 bodyweight row
1x10 wide db curl (with almost 15 kg)
1x10 wide db curl (with 9,5 kg)

then:
5x abs of steel

 

yesterday:
4x10 thumbs up DB bench presses with 15 kg dumbbells

today:
4x10 negative dumbell curls with 7 secs going down

1x5 chin ups
1x3 chin ups
1x3 chin ups

2x10 bodyweight rows