Fitness-journal: How Zephon starts through it!

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

  1. Zephon

    Zephon Fapstronaut

    Okay, when I did all the workouts from the video of x-athlen I come to the conclusion: it is right, that your arms will grow. But not that fast as they promised. Sure my arms grow (left one from 34,3 to 35,1 cm and the right one 34,5 to 35,2 cm) but it is not like that the shirts get ripped. At least I could see some changes about my arms :)
    But I think my problems were during the 22 days:
    - it was during the time of exams where I have to learn and get prepared - I didn't do that many workouts as usually.
    - some weights were too soft, I had have to take more weight on the dumbells
    - there were days where I only did the workouts of x-athlen like in his video.

    Important is that I need a plan how to improve my strengths.
    And good news: my left shoulder got recovered so that I can do one-arm-pushups again! :D

    1x20 diamond-pushups
    1x20 regular pushups
    2x18 decline pushups
    1x30 shoulder-taps on plank
    1x10 spiderman pushups
    1x16 diamond pushups
    2 minute one arm plank position (1 minute per arm)
    1x10 one-arm pushup on 1/3 way (5 per arm)
    2x5 Dips
    3x10 bodyweight row
    1x16 raised leg pushups
    1x12 pushups (on power-tower)

    1x10 neutral db bicep curl (with 10 kg each dumbbell)
    1x16 suprinated db bicep curl (with 10 kg each dumbell)
    1x16 pronated db bicep curl (with 10 kg each dumbell)
    2x12 wide db curl
    1x16 db palm curl
     
  2. Zephon

    Zephon Fapstronaut

    exams finished, now I have more time for training!
    Today only the legs:

    1x leg shredded
    5x legday
     
  3. Zephon

    Zephon Fapstronaut

  4. Zephon

    Zephon Fapstronaut

    With power-tower:
    1x5 chin-ups
    2x4 chin-ups
    2x3 going down pullups
    1x4 going down pullups
    3x10 dips on power-tower
    2x10 bodyweight rows
    2x10 bodyweight rows on feet

    Then for biceps:
    3x30 DB palm curl with 9,5 kg dumbbell
    1x16 neutral dumbell curls with 9,5 kg dumbells
    1x20 neutral dumbell curls with 9,5 kg dumbells
    1x16 neutral dumbell curls with 9,5 kg dumbells
    1x10 wide db curl with 9,5 kg dumbells
    1x8 wide db curl with 9,5 kg dumbells (fail)
    1x10 wide db curl with 8 kg dumbells
    2x20 cross db hammer curl with 9,5 kg dumbells (10 per arm)
    1x10 zottman curls (with 8 kg dumbells)
     
  5. Zephon

    Zephon Fapstronaut

    1x20 regular pushups (warmup)
    1x20 diamond pushups (warmup)
    1x20 wide-grip pushups (warmup)

    3x10 raised-leg pushups
    3x16 decline pushups
    1x16 diamond pushups
    1x10 pike-pushups
    1x16 diamond pushups
    1x10 reversed pushups
    1x30 shoulder taps on pushup-plank
    1x30 rising arm on pushup-plank
     
  6. Zephon

    Zephon Fapstronaut

  7. Zephon

    Zephon Fapstronaut

  8. Zephon

    Zephon Fapstronaut

    bicep workouts with 12 kg dumbells

    1x40 db palm curl (warm up)
    3x5 chin ups (on Power Tower)

    I did some workouts from this video:


    3x12 zotman curl
    3x12 wide db curl
    3x12 cross db hammercurl
    3x15 db palm curl
    1x6 paused db hammer curls (fail)

    on power tower:
    2x30 secs for hanging on tower (prep for making good pull ups)
    3x10 assisting pull ups with feet on mini-chair
    1x5 dip
    1x10 dip
    2x10 bodyweight rows with balls of the foot on ground (second one was a fail)
    1x10 bodyweight rows with feet on ground
    1x12 bodyweight rows with feet on ground
     
  9. Zephon

    Zephon Fapstronaut

  10. Zephon

    Zephon Fapstronaut

  11. Zephon

    Zephon Fapstronaut

  12. Zephon

    Zephon Fapstronaut

    1x20 regular pushups (warm up)
    1x22 diamond pushups (warm up)
    2 minutes one arm push hold (1 minute per arm)
    3x10 one-arm-pushups on 1/2 way (5 per arm)
    2x20 one-arm-pushups on chair (10 per arm)
    1x24 one-arm-pushups on chair (12 per arm)
    3x22 decline pushups
    2x16 wide-grip-pushups
    1x12 leg raised pushups
    1x10 leg raised pushups
     
  13. Zephon

    Zephon Fapstronaut

    3x5 chin ups
    3x10 bodeyweight rows on heels
    3x16 pull ups with assisting feet
    2x20 counting dip-support-hold
    3x12 bodeyweight rows on feet
    3x10 zotman curl with 10 kg dumbells
    3x12 cross db hammer curl
    2x10 wide db curl
    1x12 db palm curl
    2x15 db palm curl
     
  14. Aléxandros

    Aléxandros Fapstronaut

    Hi Zephon how is it going?
    Are you noticing some upgrades with your body?
    Are you implementing your workout with a proper diet?

    I am getting followed by a personal trainer and I am seeing a lot of upgrades, what about you?
     
  15. Zephon

    Zephon Fapstronaut

    Howdy Aléxandros!
    I made some progress! Stomach gets flatter and I can see some shapes of the abs, more than before! And I implemented a nutrition plan since beginning of my workouts. Now I consider to set the cheatday once in two or three weeks instead once a week.
    Great to hear, that you get some upgrades! I hope the personal trainer is not that expensive.
     
    Aléxandros likes this.
  16. Zephon

    Zephon Fapstronaut

  17. Aléxandros

    Aléxandros Fapstronaut

    He is a family friend so not so expensive how it should.
    Really hyped for the future, I hope you'll reach your goals.
     
    Zephon likes this.
  18. Zephon

    Zephon Fapstronaut

  19. Zephon

    Zephon Fapstronaut

    3x10 overhead pauses with 10 kg dumbbell
    3x10 pull ups with assisting feet
    3x10 dips
    3x10 bodyweight rows on heels
    3x10 bodyweight rows on feet
    3x10 kick backs with 10 kg dumbbells
    3x16 close grip press with 10 kg dumbbells
    1x12 one arm sofa extensions with 10 kg dumbbells (6 per arm)
    1x16 one arm sofa extensions with 10 kg dumbbells (8 per arm)
    1x7 cross body extensions with 10 kg dumbbells
    1x10 cross body extensions with 10 kg dumbbells
    1x8 overhead triceps with 8 kg dumbbell
    1x10 overhead triceps with 8 kg dumbbell
    3x20 db palm curl with 10 kg dumbbells
    1x8 zotman curl with 10 kg dumbells
    2x12 zotman curl with 10 kg dumbells
    3x12 wide db curl with 10 kg dumbbells
    3x8 negatives db bicep curls with 10 kg dumbbells
     
    Aléxandros likes this.
  20. Zephon

    Zephon Fapstronaut

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