Fever fighting factory

[FEVER]

hi guys.
Started my diet a few month ago with body weight 102kg (224.4 lbs). Unfortunately, I had 14 days at the hospital where I lost around 5 kg (mostly muscle) So I had to Regroup. 14 days where I went heavy on food and then back on the diet.
my weight is currently around 95kg (209lbs) and just trying to slowly become more lean. (Around 8% BF)

A few stats:
Country: Denmark
Age: 23 (and pure natural)
Height: 187 cm (6 '162)
Maximum weight: 105kg (231 lbs) (15% BF)
Best shape: 99kg (10% BF)
Goal: 7-8% BF (dont care about the weigth)

 

[FEVER]

my diet looks like this:

3211 kcal
41% Protein, 20% Carbs, 39% Fat

__________________________________

Meal 1 (09:00)
Oatmeal 100 g
Blueberry 50 g
Whey Isolate 50 g
Whole Egg 2
Multivitamin/Mineral, C-Vitamin, B-Complex, L-Carnitine, ALA

- TRAINING -

Meal 2 (12:00)
Oatmeal 50 g
Rice Cakes 50 g
Whey Isolate 50 g
Whole Egg 2
C-Vitamin,ALA

Meal 3 (15:00)
Salmon 200 g
Salat 100 g
cucumber 100 g
Sunflower oil 3 g

Meal 4 (18:00)
Salmon 200 g
Salat 100 g
cucumber 100 g
Sunflower oil 3 g

- 40min CARDIO -

Meal 5 (21:00)
Salmon 200 g
Salat 100 g
cucumber 100 g
Sunflower oil 3 g

Meal 6 (24:00)
Salmon 200 g
Salat 100 g
cucumber 100 g
Sunflower oil 3 g
C-Vitamin, Magnesium, Glucosamine, Calcium

Meal 7 (04:00)
Amino Liquid 50 ml

 

[FEVER]

My training routine:

5split
Monday: BACK & NECK
Tuesday: CHEST & ABS
Wednesday: OFF (30min Carb depleting cardio)
Thursday: QUADS & HAMS & GLUTES & LOWERBACK
Friday: SHOULDERS & CALF
Saturday: ARMS & HIGH REP ABS
Sunday: OFF (30min Carb depleting cardio)

+ Powerwalk 40min 5times per week.

 

[El Freako]

You've got a pretty upper-body heavy split going (1 day for legs, 4 days for upper). Why not do an upper/lower split? Or at worst Push/Pull/Legs.

 

[FEVER]

I go pretty hard on leg day and I cant train legs more than once per week. Especially when I'm doing much cardio.
Sometimes I split my leg day in morning/afternoon quads/hams.
but calf is at thuesday

- I tend to get injured when I try to hit the muscles more than once a week

 

[El Freako]

What's a leg day look like?

 

[FEVER]

it usually looks like this:

Leg Extensions 2sets warmup
Squat 3sets (up to 260 lbs last set)
Leg Press 3sets (up to 1080 lbs last set)
Deadlift 3sets (up to 400 lbs last set)
GIANTSET: 3 rotations no pause
* Leg Extensions
* Seated Leg Curls
Hyperextensions 3sets (sometimes Glute Kickbacks or Walking Lunges)

Calf the Next Day:
1 rotations with 30-45sek rest:
* Standing Calf Raise
* Calf Raise on Leg Press
* Seated Calf Raise
* Standing Calf Raise
* Calf Raise on Leg Press
* Seated Calf Raise
* Cable Reverse Calf Raise

 

[El Freako]

Why not have a quad dominant day and a posterior dominant day?

Quads
Squat (5 sets)
Leg Press (3 sets)
leg ext/curl superset

Post. Chain
Deadlift (5 sets)
SLDL or Good Morning (3 sets)
leg ext/curl superset

 

[FEVER]

I could do that. But I used to do deadlift on backday and when I does I got problems in lowerback and glute area.

By the way it is not only the lowerbody I cant train more than once a week. It is the hole body.
I have trained for 8 years. Fullbody, 2split 3split, 4split, 5split, 6split.
And 5 split just works for me and it is the only split where i feel I can push my self without getting injured.

I've tried this:
day1 back
day2 quads
day3 chest
day4 hams calf
day5 shoulders trapz
day6 arms

But It's just not enought rest time with 1day off

 

[El Freako]

Easy fix, prioritize your training. Combine arms and shoulders or split arms up on your back and chest days.

5 split
Monday: CHEST & ABS
Tuesday: POSTERIOR CHAIN
Wednesday: OFF (30min Carb depleting cardio)
Thursday: BACK & NECK
Friday: SHOULDERS & ARMS
Saturday: QUADS & CALVES
Sunday: OFF (30min Carb depleting cardio)

or

5 split
Monday: CHEST & TRIS
Tuesday: POSTERIOR CHAIN
Wednesday: OFF (30min Carb depleting cardio)
Thursday: BACK & BIS
Friday: SHOULDERS & ABS
Saturday: QUADS & CALVES
Sunday: OFF (30min Carb depleting cardio)

Arms and, to a degree, shoulders IMO really do not need their own days. You will already be getting more than enough volume in on your chest and back days and only need to add a few extra exercises in for some specific volume. To be honest I think body-part splits like these are crap anyway but that's a whole other argument.

Read here if you've got a spare moment: Split Training - All Wrong!

 

[dilatedmuscle]

Thanks for the link, freako.

 

[El Freako]

Thanks for the link, freako.

Its a sticky in the training section

Edit: Fukcing smiley fail!

 

[Big_Guns_Lance]

I agree with freako on the body part split being crappy.

And that link he posted is a great read.

 

[FEVER]

well.. I disagree with you guys. I think split is the way to go.

But what about this one:

day1 Back & Trapz
day2 Quads & abs
day3 Chest & Triceps
day4 Hams/Glutes/Lowerback & Calf
day5 Delts & Biceps

 

[El Freako]

well.. I disagree with you guys. I think split is the way to go.

But what about this one:

day1 Back & Trapz
day2 Quads & abs
day3 Chest & Triceps
day4 Hams/Glutes/Lowerback & Calf
day5 Delts & Biceps

Always have your cardio days after legs so rather than the day before. That way your leg strength is less effected by the cardio. You'll then have to swap chest and back days so that you aren't following chest with shoulders.

Eg.
day1 Chest & Triceps
day2 Quads & abs
day3 Back & Trapz
day4 Delts & Biceps
day5 Hams/Glutes/Lowerback & Calf

Have you ever tried training a full-body split? Or push/pull/legs or upper/lower? There is a much greater potential for accumulative volume training that way.

 

[Pickle]

hey man, big log heaps of volume overall. depending on your goals tho you could definitely find a way of training that will get you towards them faster. The arny training regime you seem to be on should be used sparingly.

 

[FEVER]

I have tried all splits:
By the way it is not only the lowerbody I cant train more than once a week. It is the hole body.
I have trained for 8 years. Fullbody, 2split 3split, 4split, 5split, 6split.
And 5 split just works for me and it is the only split where i feel I can push my self without getting injured.

- And I do cardio every day, except leg day

 

[jonathan]

welcome Fever, train hard

 

[FEVER]

thx bro..

I think I will try this one for a while

Day1 Chest & Biceps
Day2 Lowerback & Glutes & Hamstrings & Calf
Day3 Shoulders & Triceps
Day4 Quads & Abs
Day5 Upperback & Biceps
Day6 OFF (30 Carbdepleting cardio)
Day7 OFF (30 Carbdepleting cardio)

+5 times 40min powerwalk (HR: 100-125)

 

[FEVER]

After long time on low carb diet my strength really starts to go down.

unfortunately i don't had time for cardio today but a good chest and biceps workout

Incline Barbell Press 1set 15(60kg) 3set 6-8(80kg, 90kg, 100kg)
Flat Dumbbell Press, as incline 3set 6-8(34kg, 38kg, 44kg)
Cable Crossovers, as incline 3set 10
SUPERSET: 3set 10
* Decline Hammerstrenght
* Decline Pec Deck Flyes
Barbell Curls 1set 15(20kg) 3set 10(40kg, 45kg, 50kg)
Alternate Dumbbell Curls 3set 6-8(17?kg, 20kg, 22?kg)
Consentration Curls 2set 10(10kg, 12?kg)