Fitness-journal: How Zephon starts through it!

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

  1. Zephon

    Zephon Fapstronaut

  2. Zephon

    Zephon Fapstronaut

  3. Zephon

    Zephon Fapstronaut

    2x6 chin ups
    1x4 chin ups
    1x10 pull-ups with assisting feet
    1x16 pull-ups with assisting feet
    1x18 pull-ups with assisting feet
    2x8 pull-ups going down / Negatives
    1x10 pull-ups going down / Negatives
    3x10 bodyweight rows on heels
    3x10 bodyweight rows on feet

    1x20 regular pushups
    1x20 diamond pushups
    1x20 wide-grip pushups
    2 minute one arm plank hold (1 minute per arm)
    3x12 one arm pushup on 1/2 way (6 per arm)
    1x22 decline pushups
    1x20 decline pushups
    3x12 raised leg pushups
    1x20 jumping legs from middle to sides on pushup-plank
    2x12 pike-pushups
    1x20 shouldertap pike-pushup-plank
    1x20 shouldertap pike-pushup-plank with feet on chair
    1x10 deep pushups (with power-tower)
    1x8 deep pushups (fail)
    2x20 shoulder taps on plank
    2x20 hip taps on plank

    2x16 regular db hammer curls
    3x16 cross db hammer curl
    2x12 wide db curl
    1x8 wide db curl (fail)
     
    frere likes this.
  4. frere

    frere Fapstronaut

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    Inspiring! Being able to do one arm push ups is a cool goal and quite the achievement of fitness! I think i'll copy you on the upper body part!
    Would you do something different if you were to start again?
     
    Zephon likes this.
  5. Zephon

    Zephon Fapstronaut

    Heya, @frere !
    Do it, I'm glad that I inspire other people! :)
    Well I dunno. I experiment a lot. But if I would take a big break and start over again I would start softly to see how fit I am actually. After that I increase it ;) at the end it is like this: Do the best you can actually do and improve yourself with increasing the reps or the time for a workout.
     
  6. Zephon

    Zephon Fapstronaut

  7. Zephon

    Zephon Fapstronaut

  8. Zephon

    Zephon Fapstronaut

    1x21 regular push ups (warm up)
    1x21 diamond push ups (warm up)

    1x8 dip on power-tower
    3x10 dip on power-tower
    2x16 dumbbell press (9 kg each dumbbell)
    1x20 dumbbell press (9 kg each dumbbell)
    1x15 deep pushups on power-tower
    2x12 deep pushups on power-tower
    3x10 pike-pushups
    1x20 shoulder-taps on pike-pushup-plank
    2x10 decline pushups
    1x12 French curl (tricep overheard extension) 9kg
    2x15 French curl (tricep overheard extension) 9kg
    2x15 Skullcrusher with 5 kg each dumbbell
    1x10 Skullcrusher with 5 kg each dumbbell
    3x40 bent over rows with 9 kg dumbbell (20 each arm)
    3x15 Dumbbell kickback with 6,5 kg dumbbell

    some of the exercises are from this video:
     
  9. Zephon

    Zephon Fapstronaut

    Today the biceps:

    1x20 db palm curl (warm up) with 9,5 kg dumbbell
    3x12 zottman curl with 9,5 kg dumbbells
    3x16 wide db curl with 9,5 kg dumbbells
    3x16 cross db curl with 9,5 kg dumbbells
    3x12 negative db curl negative with 9,5 kg dumbbells
    3x16 neutral db curls with 9,5 kg dumbbells
    3x20 db palm curl with 12 kg dumbbell
     
  10. Zephon

    Zephon Fapstronaut

    did this one:

    Then I did:
    3x abs of steel (but every exercise for 30 secs) without body saw after every set I took 30-60 sec break/pause
    3x armor abs with 10 double crunches at the beginning to each set
    3x10 leg raises on power tower
    1x20 knee raises on power tower
     
    Last edited: Apr 26, 2021
  11. Zephon

    Zephon Fapstronaut

    1x22 regular pushups
    1x22 diamond pushups

    9x11 diamond pushups
    1x12 diamond pushups

    3x6 pike-pushups
    5x8 pike-pushups

    8x10 wide-grip-pushups
    2x12 wide-grip-pushups

    1 minute break after each set.

    I did these because of this video:

    Next time I increase the reps. Diamonds at the beginning were easy. Pike-pushups became harder and wide-grip was okay.
     
  12. Zephon

    Zephon Fapstronaut

  13. Zephon

    Zephon Fapstronaut

    Let's go again with bicep-workouts:

    1x40 db palm curl with 12 kg

    3x12 bodyweight rows on heels (power-tower)
    3x12 bodyweight rows on feet (power-tower)
    3x12 neutral dumbell curls + negative combined
    1x10 pronated dumbell curls with 12 kg dumbells
    1x20 pronated dumbell curls with 12 kg dumbells
    1x10 pronated dumbell curls with 12 kg dumbells
    3x12 suprinated dumbell curls with 12 kg dumbells
    3x12 cross db curls with 12 kg dumbells
    3x10 concentration curl with 9.5 kg dumbells
    2x16 wide db curl with 9.5 kg dumbells
    1x14 wide db curl with 9.5 kg dumbells (fail)
    3x12 db palm curl with 14,5 kg
     
  14. Zephon

    Zephon Fapstronaut

    1x22 regular pushups (warm up)
    1x22 diamond pushups (warm up)

    1x16 spiderman pushups
    1x2 minute one-arm-pushup-plank (1 minute per arm)
    3x16 one-arm-pushups on 1/2 way (8 per arm)
    3x20 incline one-arm-pushups (10 per arm)
    1x10 pull ups with assisting feet
    1x20 leg raised pushups
    1x10 negative pull ups
    1x20 leg raised pushups
    1x10 negative pull ups
    3x8 dips
    3x16 decline pushups
    2x12 diamond + decline pushups

    3x12 seated db shoulder press (5 kg dumbbell)
    3x10 dumbbell bent over reverse fly
    3x16 muscle emotion
    3x10 leaning lateral raise
     
  15. Zephon

    Zephon Fapstronaut

    5x abs of steel (but with double reps of crunches, flutter kicks, leg raises, air bike crunches and crunch kicks)
    3x code of abs
    3x armor abs
    3x10 leg raises on power tower
    2x20 knee raises on power tower
     
  16. Zephon

    Zephon Fapstronaut

    5x burnout-workout
    5x maximum-burn-workout
    5x ultimate-burn-workout

    1x20 regular pushups
    1x20 diamond pushups
    1x12 spiderman pushups
    1x12 hindu-pushups
    1x12 inner pec pushups
    1x12 split squat pushups
    1x12 staggered pushups
    2x12 dragon-pushups
    1x12 power knee pushups
    1x12 wide grip pushups
    1x12 decline pushups
    1x12 wide grip pushups
    1x12 incline grip pushups
     
  17. Zephon

    Zephon Fapstronaut

    Biceps today:
    3x12 dumbbell shrugs 12 kg with dumbbells
    3x12 deadlifts 12 kg with dumbbells
    1x 1 minute farmer walk 12 kg with dumbbells
    3x12 zottman curls 12 kg with dumbbells
    3x12 cross db curls 12 kg with dumbbells
    3x12 wide db curl 12 kg with dumbbells
    3x10 negative db curl negative with 12 kg dumbbells
    3x16 db palm curl with 12 kg dumbbells
     
  18. Zephon

    Zephon Fapstronaut

    Pushups again! Including other exercises with power-tower.

    1x22 regular pushups (warm-up)
    1x22 diamond pushups (warm-up)
    1x20 wide-grip pushups (warm-up)
    1x16 leg-raised pushups
    2x10 bodyweight rows with heels on ground
    1x16 deep pushups
    1x10 dips (last rep fail)
    2x12 dragon-pushups
    1x12 spiderman-pushups
    1x10 pullups with assisting feet
    1x15 diamond + decline pushups
    1x20 decline pushups
    1x10 deep pushups
    1x10 negative pullups (speak just from up to down)
     
  19. Zephon

    Zephon Fapstronaut

  20. Zephon

    Zephon Fapstronaut

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