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Fitness-journal: How Zephon starts through it!

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

  1. Zephon

    Zephon Fapstronaut

  2. Zephon

    Zephon Fapstronaut

    Yesterday:
    3x legday
    3x cardio and core burn

    today:
    1x10 deep pushups with 2,5 kg weight plate (weight plate fell down after 10 reps)
    1x21 deep pushups
    1x10 regular pushups with 2,5 kg weight plate
    1x12 regular pushups with 2 kg weight plate
    1x20 diamond pushups
    2x12 decline pushups
    2x12 leg-raised + decline pushups
    2x14 spider-man + decline pushups
    1x12 tricep extensions (with 9 kg dumbell for each arm)
    1x12 tricep extension with tricep bar (15 kg + bar itself)
    1x12 hexpress with tricep bar (15 kg + bar itself)
     
  3. Zephon

    Zephon Fapstronaut

    1x20 deep pushups (Warm-up)
    1x10 regular pushups (warm-up)

    3x12 scapular pull-ups
    1x6 negative pull-ups
    3x4 pull-ups (I DID IT!!! WITHOUT HELP!)
    1x8 negative pull-ups
    2x12 dips on power-tower
    1x14 dips on power-tower
    1x12 tricep-bar curl (with 15 kg + bar itself)
    3x11 bodyweight-row on heels
    1x5 chin-ups (the bicep one of pull-ups, but deeper)
    1x3 chin-ups (the bicep one of pull-ups, but deeper) (failed)
    2x12 tricep-bar curl (with 15 kg + bar itself)
    1x10 cross db curls (with 15 kg dumbbells)
    1x10 neutral db curls (with 15 kg dumbbells)
    1x8 pronated db curls (with 15 kg dumbbells)
    1x10 wide db curls (with 12,5 kg dumbbells)
     
  4. Zephon

    Zephon Fapstronaut

    1x10 hanging (on power-tower) knee raise full
    2x12 hanging (on power-tower) knee raise full
    3x10 hanging (on power-tower) leg-raises (with 1,25 kg dumbell)
    2x18 hanging (on power-tower) leg-raises
    3x code of ab
     
  5. Zephon

    Zephon Fapstronaut

    Mini-Pushup-day:

    1x22 decline diamond pushups
    1x10 decline pike-pushups
    1x20 decline pushups
    1x40 shoulder taps on decline push-up-plank
    1x20 raised leg + decline pushups
    1x20 pushups but with one arm on bed (10 each arm)
    1x20 incline pushups
     
  6. Zephon

    Zephon Fapstronaut

    Saturday: my first day in a gym during my training-adventure! I did almost everything (abs, chest, hexpress, bench press, pull-ups, biceps, leg-press etc.) And it was a great day!

    Today I did:

    3x times per exercise (beginner-level)
    1x10 hanging leg-raises
    1x10 hanging knee-raises
    1x20 hanging flutter-kicks
    2x16 hanging leg-raises (second set failed)
     
  7. Zephon

    Zephon Fapstronaut

  8. Zephon

    Zephon Fapstronaut

    1x16 scapular pull-ups
    1x6 regular pull-ups
    1x5 regular pull-ups
    1x2,5 regular pull-ups (failed)
    2x10 negative pull-ups
    2x6 chin-ups (with start-boost)
    1x4,5 chin-ups (with start-boost) (failed)
    1x8 bodyweight-rows on heels
    2x15 bodyweight-rows on foot
    1x10 bodyweight-rows on heels

    today I didn't do too much because of my cheat-day yesterday (I exaggerated and now I get the consequences: not enough power for today)
     
  9. Zephon

    Zephon Fapstronaut

    1x15 incline chest press on bench (with 12,5 kg dumbbells)
    1x15 chest press on bench (with 15 kg dumbbells)
    1x15 decline hexpress on bench (with 15 kg dumbbells)
    1x10 incline skull crusher on bench (with 15 kg dumbell)
    1x15 incline skull crusher on bench (with 15 kg dumbell)
    2x12 incline hexpress on bench (with 15 kg dumbbells)
    2x12 arnold press (with 15 kg dumbbells)
    2x12 bent over rows (with 15 kg dumbbells)
    2x12 upright rows (with 15 kg dumbbells)
    3x24 kneeling one arm rows (12 per arm with 15 kg dumbbells)
    2x12 dips on power-tower
    1x8 one-arm-pushups (4 per arm)
     
    88991s likes this.
  10. Zephon

    Zephon Fapstronaut

    1x12 dumbbell fly (with 7,5 kg dumbells)
    2x12 rotated dumbbell fly (with 9,5 kg dumbells)
    2x12 reverse dumbbell fly (with 9,5 kg dumbells)
    1x12 forward dumbbell fly (with 9,5 kg dumbells)
    2x15 forward dumbbell fly (with 9,5 kg dumbells)
    4x10 lateral raises (with 9,5 kg dumbbells)
    1x12 upright rows (with 9,5 kg dumbbells)
    3x12 upright rows (with 12,50 kg dumbbells)
    3x10 standing rear delt fly (with 9,5 kg dumbbells)
    3x10 arnold press (with 9,5 kg dumbbells)
    3x12 shoulder shrugs (with 12,50 kg dumbbells)
    2x10 shoulder press (with 12,50 kg dumbbells)
    1x8 shoulder press (with 12,50 kg dumbbells) (failed)
    1x8 push press (with 12,50 kg dumbbells)
    2x9 push press (with 12,50 kg dumbbells)
     
  11. Zephon

    Zephon Fapstronaut

    2x handstand against a wall (counting to 20)
    1x handstand against a wall (counting to 16)

    1x10 scapular pull-ups
    1x10 negative pull-ups
    1x6 pull-ups (wider grip)
    1x4 pull-ups (wider grip)
    2x6 pull-ups (shoulder-wide-grip)
    1x6 pull-ups with biceps

    2x12 wide db curls (with 12,5 kg dumbbells)
    2x12 pronated db curls (with 12,5 kg dumbbells)
    1x16 sitting db curls (8 per arm with 15 kg dumbbell)
    1x20 db palm curls (with 15 kg dumbbell)
    2x10 neutral db curls (with 15 kg dumbbell)
    1x12 cross db curls (with 15 kg dumbbells)
     
  12. Zephon

    Zephon Fapstronaut

    3x lower abs
    3x abs of steel
    1x30 sec hollow hold
    2x12 up and down planks
    1x30 sec plank hold
    1x60 sec plank hold
     
  13. Zephon

    Zephon Fapstronaut

    2x12 dips
    1x14 dips
    1x5 tucked lever pull ups
    1x8 tucked lever pull ups
    1x6 tucked lever pull ups
    2x5 pull ups
    1x10 negative wide-grip pull-ups
    1x45 secs hanging pull
    1x10 negative wide-grip pull-ups
    2x10 scapular pull-ups
    2x15 bodyweight rows on heels
    2x10 bodyweight rows on feet
    2x20 deep pushups
    1x21 diamond pushups
    1x20 decline + diamond pushups
    1x22 decline + wide-grip pushups
    1x12 pushups on knuckles
    1x10 pushups on knuckles
    1x10 hindu push ups
     
  14. Zephon

    Zephon Fapstronaut

    3x10 close-grip press with 15 kg dumbbells
    3x10 tricep dumbbell extensions
    3x12 overhead db press with 18 kg dumbbells
    3x16 single arm overhead dumbbell press with 12 kg dumbbell (8 per arm)
    3x10 skullcrusher with 19 kg + tricep-bar
    3x10 cross body extensions with 12 kg dumbbells
    3x14 dips
    1x20 bench dips
    2x30 bench dips
    1x20 decline + diamond pushups
    1x15 diamond pushups
    1x15 deep pushups
    1x20 one-arm-pushup with one arm on bed (10 per side)
     
  15. Zephon

    Zephon Fapstronaut

    1x8 pull-ups
    1x6 wide-grip pull-ups
    1x10 reverse pull-ups
    1x8 tucked lever pull ups
    1x8 pull-ups
    2x8 tucked lever pull ups
    2x18 bodyweight rows on heels
    2x18 bodyweight rows on feet
    1x10 cross db curls (15 kg dumbbells)
    1x10 neutral db curls (15 kg dumbbells)
    1x12 suprinated db curls (12,5 kg dumbbells)
    1x11 wide db curls (12,5 kg dumbbells)
     
  16. Zephon

    Zephon Fapstronaut

  17. Zephon

    Zephon Fapstronaut

    2x8 tucked lever pull ups
    1x10 tucked lever pull ups
    3x10 weighted seated supination (with 2,5 kg per hand)
    1x12 barbell wrist curl (with 5 kg dumbbells each arm)
    1x12 barbell wrist curl (with 6 kg dumbbells each arm)
    1x12 barbell wrist curl (with 8,5 kg dumbbells each arm)
    1x10 sitting lateral raises (with 8,5 kg dumbbells)
    1x10 sitting lateral raises (with 9,5 kg dumbbells)
    1x10 shoulder press (with 9,5 kg dumbbells)
    1x10 shoulder press (with 10,5 kg dumbbells)
    1x12 shoulder press (with 10,5 kg dumbbells)
    3x10 first exercise of this video with 9,5 kg dumbbells
    2x10 third exercise of the video with 9,5 kg dumbbells
    1x10 third exercise of the video with 8,5 kg dumbbells
    3x10 lateral raises (with 8,5 kg dumbbells)
    1x14 Straight Arm Flys (with 8,5 kg dumbbells)
    1x12 Straight Arm Flys (with 8,5 kg dumbbells)
    1x14 Straight Arm Flys (with 8,5 kg dumbbells)
     
  18. Zephon

    Zephon Fapstronaut

  19. Zephon

    Zephon Fapstronaut

    2x8 wide-grip pull-ups
    2x10 regular pull-ups
    3x14 dips on power-tower
    3x11 neutral db curls (with 15 kg dumbbells)
    3x12 cross db curls (with 15 kg dumbbells)
    1x12 wide db curls (with 12,5 kg dumbbells)
    2x13 wide db curls (with 12,5 kg dumbbells)
    1x12 tricep bar curl (with 14 kg + tricep bar)
    1x12 tricep bar curl (with 17 kg + tricep bar)
    1x12 tricep bar curl (with 18 kg + tricep bar)
     
  20. Zephon

    Zephon Fapstronaut

    1x23 deep pushups
    1x21 diamond pushups
    1x20 wide-grip pushups
    1x10 tucked lever pull-ups
    1x25 decline pushups
    1x20 raised + decline pushups
    1x20 decline + wide-grip pushups
    1x5 wide-grip pullups
    1x8 tucked lever pull-ups
    2x40 kneeling one arm rows (20 per arm with 12,5 kg dumbells)
    1x10 bent over rows (with 12,5 kg dumbbells)
    2x10 bent over rows (with 15 kg dumbbells)
    3x8 shoulder press (with 12,5 kg dumbbells)
    1x10 dead lifts (with 12,5 kg dumbbells)
    2x10 dead lifts (with 15 kg dumbbells)
    3x12 tricep extensions (with 15 kg dumbbells)
    3x12 shrugs (with 15 kg dumbbells)
     

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