Fitness-journal: How Zephon starts through it!

5x code of abs
3x core connect (but doing 10 reps for each exercise)
3x hardcore

Hot temperatures outside make my training more difficult but I don't give up, even that I sweat more than usually! And at the end I looked great with the sweat overall

 

Howdy Aléxandros! Well I want to buy next month some stuff for my home. I don't know if an acutal gym is needed, when I have the most equipment at home.
But I thought about to make a little trip to some areas in my country and worked out there - to see something different when I do workouts

 

Today I increased the weights of the dumbbells on their maximum!

Warmup with softer dumbbells:
1x20 palm curl with 12 kg dumbbell (warm up)
1x10 regular dumbbell curls with 12 kg dumbbells (warm up)

Now the big challenge:
1x Back&Biceps with 15 kg dumbbells (except shoulder press, it was with 12 kg dumbbells)
1x Big Back with 15 kg dumbbells (but instead 4x12 pushup-renegade rows I did 3x10 renegade rows on pushup-plank and 9 kg dumbbells for lateral raises)
3x12 cross db curls with 15 kg dumbbells
3x10 negative db curls with 15 kg dumbbells
3x10 suprinated db curls with 15 kg dumbbells
3x20 palm curl with 15 kg dumbbell
3x8 wide-grip db curl with 15 kg dumbbells

 

3x boxer abs
1x30 secs l-sit with foot on ground
1x60 secs l-sit with one feet on ground (exchanging feet after each 10 secs)
1x10 secs tucked l-sit (failed, but I did it!!)
3x abs pro workout
1x abs of steel

 

5x14 reverse dips with chair
4x10 supination curls with 15 kg dumbbells
4x12 dumbbell kickbacks in tilt with 12 kg dumbbells
4x12 cross db curls with 15 kg dumbbells
4x14 dumbbell french bench with 15 kg dumbbell
3x20 dumbbell press with 15 kg dumbbells
3x16 chest cips on power-tower
3x10 bodyweight rows with feet on ground
2x20 one-arm-pushups with assisting fingers of other arm (10 per arm)
1x10 deep-pushups

 

7x high-burn
5x maximum burn
3x ultimate burn
3x burnout

 

5x abs of steel
5x code of abs

1x10 leg raises on power-tower
2x16 leg raises on power-tower
1x16 knee raises on power-tower
1x20 knee raises on power-tower

1x hardcore
1x homemade back without diver pushups

 

1x22 regular pushups (warm-up)
1x20 diamond pushups (warm-up)
1x20 wide-grip pushups (warm-up)

1x16 raised leg-pushups
1x10 deep pushups
3x12 decline pushups
1x8 chest-dips
1x10 chest-dips
3x10 bodyweight rows on heels

1x20 diamond + decline pushups
1x16 diamond + decline pushups
1x20 pushups with one hand on bed (10 reps per arm)
1x10 decline + raised leg pushups

2x12 bodyweight rows on feet
1x10 bodyweight rows on feet
3x16 dumbbell press with 12 kg dumbbells
1x30 shoulder taps on pushup-plank
3x10 Inclined hex press with 12 kg dumbbells
3x10 tricep extensions
2x12 svend press (with 2,5 kg in total)
1x10 regular pushups

 

5x legday
5x intense cardio

 

3x strong-core
3x optimum burn
3x high burn workout
3x burn & build

 

1x20 regular pushups
1x20 wide-grip pushups
1x20 diamond-pushups

1x10 incline-pushups
2x15 incline-pushups
1x20 decline-pushups
1x10 bodyweight-rows
1x20 decline-pushups
1x10 bodyweight-rows
1x16 decline + spiderman pushups
1x10 bodyweight-rows
1x20 decline + spiderman pushups
1x5 pullups with biceps
1x16 bench dip
1x5 pullups with biceps
1x20 bench dip
1x5 pullups with biceps
1x20 bench dip
1x15 db palm curl with 12 kg dumbbell
1x10 regular pullups with assisting foot
1x15 db palm curl with 15 kg dumbbell
1x10 regular pullups with assisting foot
1x18 db palm curl with 15 kg dumbbell
1x20 regular pullups with assisting feet
1x10 deep pushups
1x10 decline pushups
1x10 incline pushups

Since a few days my lower arms hurting. Today it was not that much but when I did a lot of dumbbell exercises on the next days my lower arms hurt.

 

5x abs pro
3x code of abs
3x hardcore

 

1x20 leg-raised pushups
1x22 diamond pushups
1x16 decline-pushups
1x10 pike-pushups
1x10 chest-dips
1x16 diamond + decline pushups
2x3 wide-grip pullups (WITHOUT HELP!!)
1x16 incline pushups on backfeet
1x10 incline pushupsk
1x20 spiderman + staggered pushup (10 per arm)
1x10 decline + pike-pushups
1x20 pushup on one fist and 5 fingers of other hand (10 per side)
1x20 one-arm-pushup with assisting fingers of other hand (10 per arm)
1x20 pushups with one hand on bed (10 per arm)
1x10 spiderman pushups
1x10 staggered pushups
2x20 svend press (with 2,5 kg in total)
1x2 tucked lever pull-up (hard as hell but I could do it!!)

 

Of course!! It has a better shape now, no chubby anymore. I'm satisfied with it!

 

5x burn-mode
1x extreme burn
3x high burn
3x burn & build

 

Not that much today but:

5x armor abs

3x15 leg raises on power-tower
3x30 secs l-sit with feet on ground
1x60 secs l-sit with one foot support (30 secs each foot)
1x20 double crunch

 

I'm back again after accident and natural catastrophe in my home-country.
But during the time I did some exercises. Meanwhile I can (almost) pull-ups!
I'll continue this journal now.

 

1x5 half pull-ups
1x4 half pull-ups
2x10 scapular pull-ups
1x22 deep pushups
1x12 pike-pushups
1x16 staggered pushups
1x20 staggered pushups
1x10 cross tricep pushups
2x20 dragon pushups
2x20 decline pushups
2x30 shoulder taps (15 per arm)
1x30 tricep dips
1x12 chest-dips
1x10 chest-dips
1x20 tricep extensions with 7,5 kg dumbells (10 per arm)
3x12 shoulder press
3x15 upright rows