Fitness-journal: How Zephon starts through it!

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!

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

 

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

1x leg shredded
5x legday

 

abs-day:

5x abs of steel
3x armor abs
3x code of abs

 

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)

 

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

 

5x abs of steel
1x abs defined
3x abs unlocked

 

I took a longer break. But I'm back in business!

3x abs of steel
3x abs-pro-workout
3x abs unlocked-workout

I also made some stretches for legs today.

 

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

 

Happy Eastern!
Didn't do that much in the last days...

Today I did:
1x leg shred
3x leg day
3x killer legs

 

5x abs of steel
3x code of abs
1x lower abs

 

5x burn-off-workout
5x maximum-burn-workout
5x ultimate burn

 

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

 

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

 

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.

 

5x abs of steel
3x armor abs
1x art of abs

 

5x abs of steel workout
3x lower abs workout
3x hit abs
1x armor abs

 

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

 

Today less workout:
5x back&Core
3x hardback