Fitness-journal: How Zephon starts through it!

3x ultimate burn
5x burn off
5x maximum burn
5x optimum burn
3x high burn

 

5x abs of steel
4x code of abs
3x armor abs

 

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)

 

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.

 

1x leg-shred
5x legday
1x monster leg

 

5x abs of steel
1x brute-abs
3x code of abs
3x armor abs

3x20 double crunch
3x10 reverse crunch on power-tower

 

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:

 

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

 

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

 

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.

 

5x burnout-workout
5x optimum burn-workout
7x maximum burn-workout
1x extreme burn-workout

 

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

 

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

 

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

 

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

 

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

 

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)

 

5x shepard-workout
3x pushup-massace-workout

 

5x abs of steel
3x code of abs
1x boxer-abs

3x12 legs raises on power-tower
3x20 double crunches