Fever fighting factory

[FEVER]

30min morning walk on an empty stormach

 

[FEVER]

Chest, Shoulders, Triceps

Incline Dumbbell Press
22kg x 15 reps
32kg x 10 reps
35kg x 10 reps
35kg x 8 reps

Flat Dumbbell Press
30kg x 10 reps
32kg x 10 reps
32kg x 8 reps

Machine Flyes (with 3 sec squeeze at the buttom)
3set 10 reps

Seated Dumbbell Laterel Raises
10kg x 12 reps
12?kg x 12 reps
12?kg x 10 reps

Standing Barbell Behind Neck Press
35kg x 10 reps
40kg x 10 reps
40kg x 7 reps

Seated Dumbbell Overhead Triceps Extensions
30kg x 10 reps
32kg x 10 reps
35kg x 8 reps

Seated Cabel Overhead Triceps Extensions (sub-grip)
10out of 16 x 10 reps
11out of 16 x 8 reps
10out of 16 x 10 reps

Cable Reversegrip Pushdowns, One-arm
3set 10 reps

10min walk

 

[FEVER]

BACK,BICEPS

Widegrip Pulldowns
1set 20reps
3set 8-10 reps

Straight Arm Pulldowns
10out of 16 x 10 reps
13out of 16 x 10 reps
15out of 16 x 10 reps
16out of 16 x 9 reps (last 2 reps forced)

Cable Row, One-arm
40kg x 10 reps
47kg x 8 reps
40kg x 10 reps

Closegrip Pulldowns
3set 8-10 reps

Back Extension Machine
3set 12-15 reps

Standing Barbell Curls (+ rope attached weight)
30kg x 10 reps
30kg + 5kg x 10 reps
30kg x 10kg x 10 reps (last 2 reps forced)

Cable Concentration Curls
3set 10 reps

SUPERSET: Barbell Reversegrip Curls vs Barbell Behind Back Wristcurls
3set 10+10 reps

30min Recumbent Bike

 

[FEVER]

Shoulders, Abs

warmup sets with 5kg dumbbells:
1set Laterels 20 reps
1set Rear Delt Laterel 20reps
1set front raise 20 reps

Seated Dumbbell Shoulderspress
25kg x 10 reps
27?kg x 8 reps
30kg x 6 reps

Seated Dumbbell Laterels
10kg x 12 reps
12?kg x 10+2 reps (10 normal + 2 half reps)
12?kg x 8+4 reps (8 normal + 4 half reps)

Bentover Rear Delt Laterels
3set 10-12 reps

Upright Row
3set 10-12 reps

Dumbbell Shrugs
3set 15 reps

Hanging Leg Raise
3set 10 reps

Cable Crunches
3set 10 reps

30min Incline Walk

 

[FEVER]

LEGS

5min walk
5min stretching

Leg Extensions
45kg x 20 reps
65kg x 15 reps
96kg x 12 reps (last 2 reps forced)

LF Seated Leg Press Machine (wide and deep reps)
55kg x 10 reps
85kg x 10 reps
105kg x 13 reps (last 3 reps forced)

Smith Squats (performed slow, with legs together, and the butt touches the floor)
20kg x 10 reps
60kg x 10 reps
80kg x 4reps + drop to 60kg x 4 reps + drop to 40kg x 4 reps

Seated Leg Curls, One-leg
6out of 12 x 15 reps
7out of 12 x 15 reps
8out of 12 x 12 reps

Stifflegged Deadlift (focus on but and ham squeezed)
3set 12-15 reps with 50kg barbell

Smith Standing Calf Raise
20kg x 15 reps
60kg x 15 reps
80kg x 12 reps
80kg x 12 reps

5min walk

 

[FEVER]

30min incline walk on an empty stormach this morning

Chest, Triceps

Incline Barbell Press
40kg x 15 reps
60kg x 10 reps
80kg x 8 reps
90kg x 6 reps
100kg x 3 reps + 80kg x 4 reps + 60kg x 4 reps (dropset, with last 4 reps as singles)

Decline Barbell Press (really slow and squeezed)
80kg x 8 reps
80kg x 8 reps
80kg x 7 reps

LF Chest Press Machine
55kg x 10 reps
65kg x 10 reps
70kg x 10 reps

Closegrip Barbell Press
60kg x 8 reps
80kg x 6 reps
80kg x 6 reps

Seated Dumbbell Overhead Triceps Extensions
30kg x 10 reps
35kg x 10 reps
35kg x 8 reps

Cable Overhead Triceps Extension (sub-grip)
3set 8-10 reps

Cable One-arm Rope Pushdowns
3set 10 reps

 

[FEVER]

yesterday:
BACK & BICEPS

Widegrip Chinups
BW x 10 reps
BW x 9+1 reps (9 full + 1 lat shrugs)
BW x 7+3 reps (7 full + 3 lat shrugs)

Straight Arm Pulldowns
12out of 16 x 15 reps
14out of 16 x 12 reps
16out of 16 x 8 reps

Closegrip Pulldowns
65kg x 10 reps
70kg x 9+1 reps (9 full + 1 lat shrug)
75kg x 7+3 reps (7 full + 3 lat shrugs)

Bentover Row
3set 8-10 reps with 2x 30kg dumbbells

Back Extension Machine
3set 12-15 reps

EZ-Bar Curls
20kg x 10 reps
30kg x 10 reps
40kg x 8 reps
45kg x 6 reps

Seated Dumbbell Curls (unilateral)
3set 8-10 reps with 15kg dumbbell

Cable Curls, Rope
3set 10 reps

Barbell Behind Back Wristcurls
3set 12-15 reps with 25kg barbell

30min Recumbent Bike

 

[FEVER]

Shoulders & Abs

warmup:
1set 20 reps Laterel Raises with 5kg dumbbell
1set 20 reps Rear Delt laterel with 5kg dumbbell
1set 20 reps Front Raise with 5kg dumbbell

Seated Dumbbell Shoulderpress
27?kg x 10 reps
27?kg x 8 reps
27?kg x 7 reps

Seated Dumbbell Laterel Raises
10kg x 12 reps
10kg x 12 reps
12?kg x 8+4 reps (8 full + 4 partials)

Bentover Rear Delt Laterels, dumbbells
3set 12 reps

Barbell Upright Row
30kg x 10 reps
35kg x 10 reps
40kg x 8 reps

Dumbbell Shrugs
30kg x 15 reps
34kg x 15 reps
38kg x 12 reps

Head Harness
2set 12 reps with 10kg plate

Hanging Leg Raise
3set 10 reps

Floor Crunches
3set 12-15 reps

Hanging Site Leg Raise
2set 10

 

[FEVER]

the coming weeks i will go with this 4day split routine.

DAY 1 - BACK & CALF
DAY 2 - CHEST & DELTS
DAY 3 - LEGS & ABS
DAY 4 - ARMS

Will still try to do as much cardio as possible, despite the loss of strength

 

[FEVER]

today I didBack and Calf in my old gym

Front Pulldowns
60kg x 15 reps
80kg x 10 reps
90kg x 10 reps
90kg x 8+2 reps (8 full + 2 lat shrugs)

Cable Straight Arm Pulldowns
60kg x 15 reps
70kg x 15 reps
75kg x 13 reps (last 3 reps forced)

T-Bar Row, performed in 90*
40kg x 10 reps
50kg x 10 reps
60kg x 10 reps
70kg x 8 reps

Bentover Row, performed with dumbbells
25kg x 10 reps
27? kg x 10 reps
30kg x 8 reps

Cable Row, One-arm
35kg x 10 reps
40kg x 10 reps
45kg x 9 reps

Dumbbell Neck Shrugs
30kg x 15 reps
34kg x 15 reps
34kg x 12 reps

Calf Raise, Standing and Seated
6set 12-15 reps

30min easy walk after postworkout meal

 

[FEVER]

and af few change in my diet

meal 1
Oatmeal - 110g
Berries - 100g
Almonds - 20g
Egg Protein Powder - 50g

Meal 2
Rice And Vegetable Mix - 275g (White Rice, Brown Rice, Corns, Peas, Broccoli, Red Pepperfruit)
Turkey/Chicken - 200g
Canola Oil / Flaxseed Oil - 5g

- TRAINING -

Meal 3
Oatmeal - 110g
Berries - 100g
Almonds - 20g
Whey Isolate - 40g
+40g of simple carbs on trainingdays from dextrose, banana or raisins


Meal 4
Rice And Vegetable Mix - 275g (White Rice, Brown Rice, Corns, Peas, Broccoli, Red Pepperfruit)
Turkey/Chicken - 200g
Canola Oil / Flaxseed Oil - 5g

Meal 5
Fish/Turkey/Chicken - 200g
Cashew nuts - 25g
Cucumber - 200g

Meal 6
Beef Protein Powder - 40g
Omega-3 Oil - 1g

 

[FEVER]

30min Incline Walk on an empty stormach this morning

CHEST & SHOULDERS

Smith Incline Press
30kg x 15 reps
70kg x 10 reps
90kg x 8 reps
90kg x 6 reps
90kg x 6 reps
90kg x 10 reps (performed as ?-reps as singles from a locked position and the last part of the movement with focus on squeeze!)

Flat Dumbbell Press (performed for upperchest)
30kg x 10 reps
34kg x 8 reps
34kg x 7 reps

Decline Barbell Press
80kg x 7 reps
70kg x 8 reps
70kg x 8 reps

Seated Dumbbell Laterel Raises
10kg x 12 reps
12? kg x 8+4 reps (8 full + 4 half reps)
10kg x 12 reps

Standing Barbell Behind Neck Press
40kg x 10 reps
40kg x 8 reps
40kg x 8 reps

Seated Dumbbell Bentover Rear Delt Laterels
3set 10-12 reps

Cable Front Delt Raise, one-arm
3set 10-12 reps

 

[FEVER]

30min incline walk on an empty stormach

LEGS & ABS

Leg Extensions
50kg x 20 reps
70kg x 20 reps
70kg x 15 reps

Leg Press (slow, deep and wide reps)
200kg x 10 reps
280kg x 10 reps
320kg x 10 reps
350kg x 8 reps (last rep with spot)

Seated Leg Curls
70kg x 20 reps
90kg x 15 reps
90kg x 14 reps

Walking Lunges, Barbell
20kg x 20 long and wide steps
30kg x 20 long and wide steps
30kg x 18 long and wide steps

Hanging Leg Raise
3set 10 reps

Cable Crunches
3set 10 reps

Side Leg Raise, Obliques
2set 10 each site

 

[FEVER]

again 30min on an empty stormach

ARMS

Closegrip Barbell Press
60kg x 10 reps
80kg x 8 reps
90kg x 6 reps
90kg x 6 reps

Lying Dumbbell Skullcruchers
15kg x 10 reps
17? kg x 9 reps
17?kg x 7 reps

Cable Overhead Triceps Machine
35kg x 10 reps
35kg x 8 reps
30kg x 9 reps

Cable Reversegrip Curls, One-arm
3set 10 reps

Standing EZ-Bar Curls
20kg x 15 reps
35kg x 10 reps
40kg x 10 reps
45kg x 8 reps

Seated Dumbbell Curls, Unilaterel
15kg x 10 reps
15kg x 10 reps
15kg x 8 reps

Cable Rope Curls
3set 12-15 reps

SUPERSET: Cable Wristcurls vs Cable Reversegrip Curls
3set 10+10 reps

 

[FEVER]

Yesterday: 30min Incline walk on an empty stormach

today:
30min Incline walk on an empty stormach

BACK & CALF

Widegrip Chinups
3set 10 reps

Dumbbell Pullovers (focus on stretching the lats)
25kg x 10 reps
30kg x 10 reps
34kg x 10 reps

Closegrip Pulldowns
70kg x 10 reps
75kg x 8+2 reps (8 full ROM + 2 half reps)
75kg x 7+3 reps (7 full ROM + 3 half reps)

Bentover Barbell Row
50kg x 10 reps
70kg x 10 reps
70kg x 10 reps
80kg x 8 reps

Cable One-arm Row
35kg x 10 reps
40kg x 10 reps
45kg x 10 reps

Dumbbell Shrugs
3set 15 reps with 34kg dumbbells

Hyperextensions
3set 10 reps

Calf on Leg Press Machine
6set 12-15 reps

 

[FEVER]

30min Recumbent bike on an empty stormach

CHEST & SHOULDERS

Smith Incline Press
30kg x 15 reps
70kg x 10 reps
90kg x 8 reps
90kg x 6 reps
90kg x 8 reps (performed as ?-reps as singles from a locked position and the last part of the movement with focus on squeeze!)

Flatbench Dumbbell Press
30kg x 10 reps
34kg x 8 reps
34kg x 8 reps

Standing Cable Crossovers
3set 10-12 reps with 3sec squeeze at the buttom.

Standing Barbell Shoulderperess
40kg x 10 reps
50kg x 10 reps
60kg x 8 reps
60kg x 6 reps + 50kg x 6 reps + 30kg x 8 reps (performed as dropset)

Seated Dumbbell Laterel Raises
10kg x 12 reps
12?kg x 10 reps
10kg x 12 reps

Seated Bentover Rear Delt Laterels, Dumbbells
3set 10-12 reps

Cable Front Delt Raise, Unilaterel
10kg x 12 reps
15kg x 10 reps
20kg x 8 reps

 

[FEVER]

30min Incline Walk on an empty stormach this morning

 

[FEVER]

LEGS & ABS

5min easy walk
5min stretching

LF Seated Leg Press Machine (very deep and wide reps)
45kg x 15 reps
65kg x 12 reps
95kg x 10 reps
115kg x 10 reps
125kg x 8 reps (last 2 reps with help)

Leg Extensions
45kg x 15 reps
55kg x 13 reps
55kg x 12 reps

Seated Leg Curls
16out of 16 x 15 reps
16out of 16 x 15 reps
16out of 16 x 15 reps

Sitfflegged Deadlift
1set: 15reps with 25kg dumbbells
2set: 15reps with 30kg dumbbells
3set: 12reps with 32kg dumbbells

Hanging Leg Raise
3set 10 reps

Cable Crunches
3set 10 reps

Torso Rotation Machine
2set 15 reps

5min easy walk

 

[FEVER]

30min walk on an empty stormach (outsite)

ARMS

Cable Rope Pushdowns
5out of 16 x 15 reps
8out of 16 x 15 reps
10out of 16 x 12 reps
12out of 16 x 10 reps

EZ-Bar Curls
30kg x 15 reps
40kg x 10 reps
45kg x 10 reps
50kg x 8 reps (last 2 reps forced with focus on negatives)

Closegrip Barbell Press
60kg x 10 reps
80kg x 8 reps
80kg x 8 reps
80kg x 7 reps

Seated Dumbbell Curls, Unilaterel
15 kg x 10 reps
17? kg x 9 reps
17? kg x 8 reps

Dumbbell Overhead Triceps Extensions
35kg x 12 reps
35kg x 10 reps
35kg x 10 reps

SUPERSET: Cable Rope Curls vs Cable Reversegrip Pushdowns
3set 12-15 reps + 10 reps

Barbell Behind Back Wristcurls
3set 12-15 reps with a 25kg barbell

10min easy walk

 

[FEVER]

30min Incline walk on an empty stormach

CHEST & DELTS

Incline Barbell Press
20kg x 15 reps
60kg x 10 reps
80kg x 10 reps
90kg x 7 reps
90kg x 6 reps

Decline Barbell Press (slow and squeezed)
80kg x 10 reps
80kg x 8 reps
80kg x 7 reps

LF Chest Press Machine
65kg x 10 reps
65kg x 9 reps
60kg x 10 reps

Flye Machine
1set 10reps with a 3sec squeeze each rep!

Seated Laterel Raises
3set 12 reps with 10kg dumbbells

Standing Behind Neck Press (slow and squeezed)
3set 8-10 reps with a 40kg barbell

Seated Bentover Rear Delt Laterels
3set 12 reps

Cable Front Raise, One-arm
3set 10-12 reps