Fitness-journal: How Zephon starts through it!

1x22 regular pushups (Warm-Up)
1x22 diamond pushups (Warm-Up)
1x22 wide-grip pushups (Warm-Up)

2 minute one-arm-plankhold (1 minute per arm)
2x16 one-arm-pushups on 1/2 way (8 reps per arm)
2x16 one-arm-pushups with assisting fingertips of other arm (8 reps per arm)
1x20 one-arm-pushups with assisting knuckles of other arm (10 reps per arm)
1x20 wide staggered pushups (speak other arm wide forward) (10 reps per arm)
2x10 spiderman + staggered pushups
1x20 deep + staggered pushups (10 per arm)

Today it was more difficult to do the one-arm-pushup on 1/2 way. Maybe I did pushups to often. Instead I've tried some new pushup-variations after the on-arm-pushups.

 

1x leg-shred
5x legday
3x killer legs

 

5x abs of steel
3x code of abs
3x armor abs
1x easy abs
2x fab abs

3x12 leg raises on power-tower
3x12 knee raises on power-tower

 

1x20 db palm curl with 12 kg dumbbell (warm up)
3x12 zottman curl with 12 kg dumbbells
3x12 bodyweight rows on heels
3x12 wide db curl with 12 kg dumbbells
3x10 cross db curl with 12 kg dumbbells
3x10 negative db curl with 12 kg dumbbells
3x12 db palm curl with 12 kg dumbbell
3x12 neutral db curl with 12 kg dumbbells

3x12 tricep extensions with 12 kg dumbbells
3x8 upright tows with 12 kg dumbbells
3x12 bent over rows with 12 kg dumbbells
3x8 arnold press with 12 kg dumbbells
1x5 lateral raises with 7,5 kg dumbbells
2x10 lateral raises with 5 kg dumbbells
2x10 dips on power-tower
1x12 dips on power-tower
3x12 deadlifts with 12 kg dumbbells

 

5x shepard-workout
5x optimum burn
5x maximum burn
5x high burn

 

3x abs of steel
3x abs unlocked

 

1x24 regular pushups (warm-up)
1x22 diamond pushups (warm-up)
1x22 wide-grip pushups (warm-up)

2x minute one-arm-pushup-plank hold (1 minute per arm)
3x16 one-arm-pushups on 1/2 way (8 reps per arm)
2x20 one-arm-pushups with assisting fingers of other arm (10 reps per arm)
3x16 spiderman + staggered pushups
3x12 raised leg pushups
1x10 deep pushups
1x8 dip on power-tower
1x7 dip on power-tower (failed)

 

Today bicep, lower chest and a little for back

1x20 db palm curl with 12 kg dumbbell (warm up)

2x8 chin ups (biceps) on power tower
2x10 pull ups with one assisting foot
1x12 pull ups with one assisting foot
1x16 pull ups with one assisting foot
1x20 pull ups with assisting feet
1x10 bodyweight rows on heels
3x12 negative db curls with 12 kg dumbbells
3x12 cross db curls with 12 kg dumbbells
3x12 zotman db curls with 12 kg dumbbells
1x6 wide db curls with 12 kg dumbbells (failed)
3x12 wide db curls with 9 kg dumbbells
3x20 Concentration curl (10 reps each arm) with 9kg dumbbell
2x16 db palm curl with 12 kg dumbbell
1x20 db palm curl with 12 kg dumbbell
3x26 db press with 9 kg dumbbells
3x20 Dumbbell Fly with 9kg dumbbells
3x10 chest dips on power tower

 

abs-day:

5x code of abs
3x lower abs
3x power abs

4x10 sitting twists with 9 kg dumbbell
4x20 side tils with 9 kg dumbbell (10 per arm)
4x20 cross chops with 9 kg dumbbell (10 per side)

1x10 leg raises on power-tower
2x12 leg raises on power-tower

 

legday

5x legs of steel
5x legday
1x leg-shred
7x maximum-burn-workout

 

Yesterday:
5x abs of steel
1x art of abs

Today:
3x12 arnold press with 9kg dumbbells
3x10 alternating dumbbell front raises with 9kg dumbbells
3x10 leaning dumbbell lateral raises with 9kg dumbbells
1x10 dumbbell rear fly with 7,5 kg dumbbells
3x12 dumbbell lateral raises with 7,5 kg dumbbells
1x12 neutral dumbbell raises with 12 kg dumbbells
3x10 bodyweight rows on heels
3x12 wide db curl with 12 kg dumbbells
3x12 cross db hammer curl with 12 kg dumbbells
3x10 negative db curls with 12 kg dumbbells
3x18 db palm curl with 12 kg dumbbell
2x20 Dumbbell press with 12 kg dumbbells
3x10 chest-dips
1x20 Svend Press with 2x 1.25 kg plates
3x12 Dumbbell Hex Press with 12 kg dumbbells
2x10 incline pushups

 

fatburning-workouts:

3x burnout
3x high burn
7x maximum burn
5x optimum burn
5x burn-and-build
1x ultimate burn

 

today:

5x abs of steel
3x abs-unlocked
2x armor abs

1x12 leg raises on power-tower
3x15 leg raises on power-tower

 

1x22 regular pushups (warmup)
1x20 diamond pushups (warmup)

3x gravity-workout
1x6 dragon-pushups
3x10 dragon-pushups
3x12 deep pushups on power-tower
1x12 decline pushups
1x16 decline pushups
1x12 decline pushups
1x10 decline pushups

2x40 kneeling one arm rows with 9 kg dumbbell (20 per arm)
4x10 tricep extensions with 12,5 kg dumbbell
4x20 chest press with 9 kg dumbbells
3x10 arnold press with 9 kg dumbbells
3x10 upright tows with 9 kg dumbbells
1x10 crush press / hex press with 9 kg dumbbells
2x16 crush press / hex press with 9 kg dumbbells
3x16 Dumbbell fly with 9kg dumbbells

 

5x code of abs
3x abs defined

3x trying l-sit hold
1x10 leg raises on power-tower
2x16 leg raises on power-tower

 

Like yesterday I didn't feel in a good mood. But I gave my best:

1x20 regular pushups (warm-up)

1x16 diamond + spiderman pushups
1x20 decline-pushups
1x20 one-arm-pushups with assisting fingers of other arm (10 per arm)
1x20 staggered pushups (10 per arm)
1x12 diamond + raised leg pushups
1x16 raised leg pushups
1x20 decline + archer pushups (10 per arm)
1x20 staggered + decline pushups (10 per arm)
1x20 decline-pushups
1x20 wide-grip-pushups
2x10 chest-dips
1x10 reversed pushups
1x10 regular pushups

Everything could be better :/

 

5x legday
1x leg-shred
3x legs of steel

 

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

 

Today biceps:

1x20 db palm curl with 12 kg dumbbell (warm up)
1x14 cross db curl with 12 kg dumbbells
2x15 cross db curl with 12 kg dumbbells
3x14 wide-grip db curl with 12 kg dumbbells
3x12 zottman curls with 12 kg dumbbells
2x30 db palm curl with 12 kg dumbbell
1x10 concentration curl with 12 kg dumbbell

1x16 cross db curl with 9 kg dumbbells
2x20 cross db curl with 9 kg dumbbells
2x14 wide-grip db curl with 9 kg dumbbells
1x12 wide-grip db curl with 9 kg dumbbells
3x12 zottman curls with 9 kg dumbbells

 

1x22 regular pushups
1x20 diamond pushups
1x20 wide-grip pushups
1x10 pushups on dumbbells
1x12 pushups on dumbbells
1x10 pull-ups with assisting foot
1x16 pull-ups with assisting foot
1x10 pull-ups with assisting foot
1x16 pull-ups with assisting foot
1x10 chest dips
2x12 chest dips
3x20 shoulder-taps on pike-pushup-position
3x10 pike-pushups
1x16 spiderman-pushups
1x10 leg raised pushups
1x12 leg raised pushups
1x16 dumbbell press with 12 kg dumbbells
1x20 dumbbell press with 12 kg dumbbells
1x16 dumbbell press with 12 kg dumbbells
1x10 skullcrusher with 12 kg dumbbells
1x20 twisting dumbbell press with 9 kg dumbbells
3x10 close grip floor press with 9 kg dumbbells
2x10 floor dumbbell fly with 9 kg dumbbells
1x20 sven press with 3 kg
2x20 sven press with 4 kg