Fitness-journal: How Zephon starts through it!

1x20 neutral grip dumbell over head press (with 9,5 kg dumbbells)
3x10 neutral grip dumbell over head press (with 12 kg dumbbells)
3x12 dumbbell front shoulder raise (with 9,5 kg dumbbells)
4x10 dumbbell lateral shoulder raise (with 9,5 kg dumbbells)
1x10 sitting fornt shoulder raises neutral-to-suprinated (with 9,5 kg dumbbells)
2x12 sitting fornt shoulder raises neutral-to-suprinated (with 9,5 kg dumbbells)
1x12 dumbbell fly on stomach (with 5,5 kg dumbbells)
2x10 dumbbell fly on stomach (with 8 kg dumbbells)
3x10 Dumbbell bent-over raise (with 5,5 kg dumbbells)
3x10 Standing dumbbell straight arm lateral deltoid Raise (with 5,5 kg dumbbells)
1x15 dumbbell shoulder upright row (with 8 kg dumbbells)
3x12 dumbbell shoulder upright row (with 11 kg dumbbells)
3x12 dumbbell shoulder shrugs (with 11 kg dumbbells)
3x12 dumbbell overhead shoulder press (with 9,5 kg dumbbells)

most of them are from this video:

 

you can see a bit from the abs, good shaped chest and meanwhile I got bigger shoulders from the sides.
Left upper arm muscle range/size 36,5 cm, right one 36 cm (before left one 34,5 cm, right one 34,3 cm).
I need more to do for the legs.

today:
4x legday
3x20 reverse lungs
2x20 single leg bridges (10 per leg)
2x40 leg raises (40 per leg)
2x40 side leg raises (40 per leg)
1x8 deep side lunges
1x8 cossack squats

 

1x16 supinated db curls (with 9,5 kg dumbbells) (warm up)
2x12 pronated db curls (with 12 kg dumbbells) (warm up)
1x12 wide db curls (with 12 kg dumbbells)
2x10 wide db curls (with 15 kg dumbbells)
3x15 cross db curls (with 15 kg dumbbells)
2x12 db zottman curls (with 12,5 kg dumbbells)
1x8 tuck lever pull up
1x12 db zottman curls (with 12,5 kg dumbbells)
1x8 tuck lever pull up
1x12 Dumbbell Drag Curl (with 9,5 kg dumbbells) (new exercise)
2x14 Dumbbell Drag Curl (with 9,5 kg dumbbells)
1x16 tricep bar curls (with 14 kg + tricep bar)
1x15 tricep bar curls (with 18 kg + tricep bar)
1x10 tricep bar curls (with 21 kg + tricep bar)
1x8 tricep bar curls (with 21 kg + tricep bar)
3x20 weighted seated supination (with 2 kg per arm)
1x20 db standing back wrist (with 4,5 kg dumbbells)
2x20 db standing back wrist (with 7 kg dumbbells)

 

1x30 decline pushups
1x21 diamond + delince pushups
1x20 diamond + delince pushups
1x20 wide-grip pushups
1x14 dragon-pushups
1x16 dragon-pushups
1x20 benchpress only the bar
1x20 benchpress with 10 kg plus bar
1x20 benchpress with 20 kg plus bar
1x18 benchpress with 25 kg plus bar
1x15 benchpress with 27,5 kg plus bar
2x10 benchpress with 30 kg plus bar
1x10 longbar curl with 20 kg plus bar
1x20 benchpress with 10 kg plus tricep bar
1x20 benchpress with 15 kg plus tricep bar
1x18 benchpress with 17,5 kg plus tricep bar
1x15 benchpress with 20 kg plus tricep bar
1x10 chest dips on power-tower
1x7 chest dips on power-tower (failed)
1x20 tricep overhead extension (10 kg dumbbell)
1x15 tricep overhead extension (15 kg dumbbell)
1x10 tricep overhead extension (20 kg dumbbell)

 

1x20 palm curl (with 12,5 kg dumbbell)
1x20 palm curl (with 15 kg dumbbell)
1x12 longbar curl (with 10 kg plus bar)
1x12 longbar curl (with 15 kg plus bar)
1x12 longbar curl (with 20 kg plus bar)
2x12 wide db curl (with 12,5 kg dumbbells)
1x13 wide db curl (with 12,5 kg dumbbells)
2x13 pronated db curl (with 12,5 kg dumbbells)
1x10 zottman db curl (with 12,5 kg dumbbells)
1x10 cross db curl (with 12,5 kg dumbbells)
2x15 cross db curl (with 15 kg dumbbells)

 

will do more for legs.

1x10 squats with longbar
1x15 squats with longbar + 5 kg
1x15 squats with longbar + 10 kg
1x15 squats with longbar + 15 kg
1x15 squats with longbar + 20 kg
1x15 squats with longbar + 15 kg
1x15 squats with longbar + 10 kg
1x15 squats with longbar + 5 kg

3x legday

 

1x20 bench press (10 kg plus longbar)
1x20 benchpress (15 kg plus longbar)
1x20 benchpress (20 kg plus longbar)
1x20 benchpress (25 kg plus longbar)
1x15 benchpress (30 kg plus longbar)
2x12 benchpress (30 kg plus longbar)
1x8 regular pull-ups
1x9 regular pull-ups
1x5 wide-grip pull-ups
2x15 chest-dips
1x12 chest-dips
3x10 prone tricep kickbacks (with 9kg dumbbells)
3x12 tate press (with 9kg dumbbells)

 

1x abs of steel
1x30 sec foot supported L-sit
1x60 sec foot supported L-sit
1x60 sec One foot supported L-sit (30 secs per foot)
3x10 sec tucked L-sit
2x15 sec tucked L-sit
2x abs of steel

 

1x20 db palm curl (with 12,5 kg dumbbells)
1x15 neutral db curls (with 12,5 kg dumbbells)
1x12 neutral curls with longbar (20 kg plus longbar)
2x10 pull-ups with biceps
2x5 tuck lever pull ups
1x10 neutral curls with longbar (20 kg plus longbar)
2x12 bodyweight rows on heels
1x10 bodyweight rows on feet
1x12 bodyweight rows on feet
1x10 wide db curls (with 12,5 kg dumbbells)
1x12 wide db curls (with 12,5 kg dumbbells)
1x24 cross db curls (with 12,5 kg dumbbells, 12 reps per arm)
2x20 cross db curls (with 15 kg dumbbells, 10 reps per arm)
1x12 neutral curls with longbar (10 kg plus longbar)
1x10 pronated curls with longbar (5 kg plus longbar)
1x12 pronated curls with longbar (7,5 kg plus longbar)
1x12 pronated curls with longbar (10 kg plus longbar)
1x10 barbell standing back wrist curl (10 kg plus longbar)
1x20 barbell standing back wrist curl (10 kg plus longbar)
3x10 dumbbell wrist curls (with 9,5 kg dumbbells)
3x10 weighted seated wrist curl (with 2,5 kg per hand)
3x12 barbell incline wrist curl (10 kg plus longbar)
1x10 barbell wrist curls (5 kg plus longbar)
1x8 barbell wrist curls (5 kg plus longbar) (failed)
2x10 barbell wrist curls (2,5 kg plus longbar)
3x12 dumbbell twist (with 9,5 kg dumbbells)

 

Hi @Cirilla ! Glad you like it and that it inspires you! At the beginning it took half hour, then I increased it to 1 and later 2 hours. But since my accident with my leg I had to decreased it but now I've increased it to 2 hours again.
And due to doing it at the beginning of the year, it is still my goal to become better and better, even with my damaged knee Thus I need to get rid of my winter pounds gaining it around christmas time
Do you also do some exercises or gym?


Today some for legs and stamina:
3x ultimate burn
3x burn off
5x maximum burn
3x burn and build

 

Thanks! I'm glad that I inspire and motivate you for doing exercises!
To lift later for 2h will come after a while - start with less to get used to it, then increase.
And if you don't have the opportunity to visit gym (we could exchange, my gym is 30 kms away and I need my car to reach it, 5km is luxury ), build up your own gym with dumbbells, powertower or cross trainer etc. whatever you desire. I have two nice tools in my room (one for bench press and another one for bodyweight exercises like deep pushups, pull-ups or bodyweight rows) which motivates me much more because I can reach more with them
I wish you the best too!

Today:
1x master of abs
1x superhero abs
3x code of abs
3x12 6th exercise of the video below (new one)
3x12 7th exercise of the video below (new one)
3x12 2th exercise of the video below (new one)

 

1x11 regular pull ups
3x5 wide-grip pull ups
1x15 bench press with 10 kg + longbar
1x15 bench press with 20 kg + longbar
1x15 bench press with 30 kg + longbar
1x15 bench press with 35 kg + longbar
3x10 bench press with 37,5 kg + longbar
1x12 bench press with 30 kg + longbar
2x32 kneeling one arm rows with 9,5 kg dumbbell (16 per arm)
1x10 dumbbell fly with 9,5 kg dumbbells
2x12 dumbbell fly with 12,5 kg dumbbells
3x10 bent over raises with 9,5 kg dumbbells
3x15 shoulder press with 9,5 kg dumbbells
3x15 upright rows with 12,5 kg dumbbells
3x10 dead lifts with 30 kg + longbar
3x10 shoulder frontal fly with 12,5 kg dumbbells
1x8 tricep extensions with one dumbbell on both hands (12,5 kg dumbell)
1x12 tricep extensions with 12,5 kg dumbell per arm (6 per arm)
3x12 shrugs with 12,5 kg dumbells

 

today:
1x20 bench press with tricep bar (12 kg plus bar)
1x20 bench press with tricep bar, closer grip (12 kg plus bar)
1x20 bench press with tricep bar (14 kg plus bar)
1x20 bench press with tricep bar, closer grip (14 kg plus bar)
1x20 bench press with tricep bar (17 kg plus bar)
1x20 bench press with tricep bar, closer grip (17 kg plus bar)
1x20 bench press with tricep bar (21 kg plus bar)
1x20 bench press with tricep bar, closer grip (21 kg plus bar)
1x13 tricep extensions with tricep bar (14 kg plus bar)
2x15 tricep extensions with tricep bar (14 kg plus bar)
1x10 skull crusher with tricep bar closer grip (14 kg plus bar)
2x12 skull crusher with tricep bar closer grip (14 kg plus bar)
3x12 Prone tricep kickbacks (with 12,5 kg dumbells)
1x15 tate press (with 9,5 kg dumbbels)
1x14 tate press (with 9,5 kg dumbbels) (failed)
2x10 french tricep presses (with 9,5 kg dumbbels)
1x12 incline skull crushers (with 9,5 kg dumbbels)
1x9 incline skull crushers (with 9,5 kg dumbbels) (failed)

Should do more of the skull crusher variations and also more of the tate press.

 

2x11 Chin ups biceps
1x8 regular pull-ups
2x6 tucked lever pull ups
1x10 pullup shrug
1x30 sec hanging pull up
1x4 wide-grip pull ups (failed)
1x10 dips
2x12 dips
1x5 close grip pullups (new one)

nothing that much today because of sunday.

 

1x12 squads with 20 kg + longbar
1x12 squads with 30 kg + longbar
1x12 squads with 35 kg + longbar
3x12 squads with 40 kg + longbar
1x12 squads with 35 kg + longbar
1x12 squads with 30 kg + longbar

1x legday
*long break bcz I was sick a bit*
2x legday


Edit: I measured my arms again:
Left upper arm: 36,9 cm, right upper arm: 37 cm
left lower arm: 33 cm, right lower arm: 32,8 cm

 

1x15 supinated db curls (with 9,5 kg dumbbells)
1x15 pronated db curls (with 9,5 kg dumbbells)
1x12 chin-ups on power-tower
2x10 chin-ups on power-tower
3x10 longbar curls (with 20 kg plus longbar)
3x12 pronated curls (with 15 kg plus longbar)
3x13 wide db curls (with 12,5 kg dumbbells)
2x15 cross db curls (with 15 kg dumbbells)
1x10 neutral db curls (with 15 kg dumbbells)
2x15 neutral db curls (with 12,5 kg dumbbells)
2x10 curls to middle chest (with 12,5 kg dumbbells)
2x20 sec static hold (with 12,5 kg dumbbells) both failed
1x8 zottman curl (with 12,5 kg dumbbells) failed
2x10 zottman curl (with 9,5 kg dumbbells)
1x20 sitting db curl (with 9,5 kg dumbbells, 10 per arm)

 

only pushups today:

1x20 regular pushups
1x20 wide-grip pushups
1x20 close-grip pushups (new one, NO diamond! It's a different one)
1x20 decline pushups (on soft bed)
1x15 incline pushups (on soft bed)
1x10 incline pushups (on table)
1x10 deep pushups
1x15 deep pushups
3x12 close grip + incline pushups (on bench bank)
1x15 decline pushups (feet on table)
1x10 spiderman pushups
1x12 spiderman pushups
1x10 spiderman pushups (failed)
1x10 regular pushups

But still exhausted from previous workouts (like bench press)
edit:
added after that some shoulder-exercises (else it is too less what I do in general)
3x12 shoulder press (with 9,5 kg dumbbells)
3x12 front raises (with 9,5 kg dumbbells)
3x10 standing rear delt fly (with 9,5 kg dumbbells)
3x10 lateral raises (with 9,5 kg dumbbells)
3x10 bent over raises (with 9,5 kg dumbbells)
3x10 push press (with 9,5 kg dumbbells)
1x12 bent over rows (with 9,5 kg dumbbells)
3x12 bent over rows (with 12,5 kg dumbbells)
1x10 tricep extensions (with 15 kg dumbbell)
2x12 tricep extensions (with 15 kg dumbbell)