Fitness-journal: How Zephon starts through it!

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

  1. Zephon

    Zephon Fapstronaut

    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.
     
  2. Zephon

    Zephon Fapstronaut

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

    Zephon Fapstronaut

    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
     
  4. Zephon

    Zephon Fapstronaut

    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
     
  5. Zephon

    Zephon Fapstronaut

    5x shepard-workout
    5x optimum burn
    5x maximum burn
    5x high burn
     
  6. Zephon

    Zephon Fapstronaut

    3x abs of steel
    3x abs unlocked
     
  7. Zephon

    Zephon Fapstronaut

    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)
     
  8. Zephon

    Zephon Fapstronaut

    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
     
  9. Zephon

    Zephon Fapstronaut

    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
     
    Vorlon likes this.
  10. Zephon

    Zephon Fapstronaut

  11. Zephon

    Zephon Fapstronaut

    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
     
  12. Zephon

    Zephon Fapstronaut

  13. Zephon

    Zephon Fapstronaut

  14. Zephon

    Zephon Fapstronaut

    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
     
  15. Zephon

    Zephon Fapstronaut

    5x code of abs
    3x abs defined

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

    Zephon Fapstronaut

    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 :/
     
  17. Zephon

    Zephon Fapstronaut

  18. Zephon

    Zephon Fapstronaut

  19. Zephon

    Zephon Fapstronaut

    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
     
  20. Zephon

    Zephon Fapstronaut

    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
     

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