Fever fighting factory

[FEVER]

BACK & CALF

5min walk

Widegrip Chinups
3set 10,9,8 reps

Straight Arm Pulldowns
10out of 16 x 15 reps
13out of 16 x 14 reps
14out of 16 x 12 reps

T-Bar Row (performed at 90*)
50kg x 10 reps
60kg x 10 reps
70kg x 10 reps
80kg x 7 reps

Cable One-Arm
3set 8-10 reps

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

Hyperextensions
3set 10 reps

Smith Standing Calf Raise (with different foot positions)
6set 12-15 reps

5min walk

 

[FEVER]

ARMS

5min walk

Cable Rope Pushdowns
6out of 16 x 15 reps
8out of 16 x 15 reps
10out of 16 x 12 reps
12out of 16 x 10 reps

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

Dumbbell Overhead Triceps Extensions, One-arm
3set 8-10 reps with a 12?kg dumbbell

Seated Cable Overhead Triceps Extension
3set 8-10 reps

Standing Alternate Dumbbell Curls
15kg x 10 reps
20kg x 10 reps
22?kg x 8 rep
25kg x 6 reps
15kg x 10 reps

30min Recumbent Bike

 

[FEVER]

yesterday:
40min Incline Walk

today:

30min walk on an empty stormach (outsite)

BACK & CALF

Widegrip Chinups
3set 10,8,8 reps

Hammerstrength Puilldowns, Unilaterel
40kg x 10 reps
50kg x 10 reps
50kg x 10 reps

T-Bar Row
40kg x 10 reps
50kg x 10 reps
60kg x 10 reps
70kg x 8 reps

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

Deadlift
60kg x 6 reps
100kg x 6 reps
120kg x 6 reps
140kg x 5 reps
100kg x 6 reps (performed as singles, with focus on back squeeze)

Calf Raise on a Seated Leg Press Machine
6set 10-15 reps

5min walk

 

[FEVER]

CHEST & DELTS

5min walk

Smith Incline Press
20kg x 15 reps
60kg x 10 reps
80kg x 10 reps
90kg x 6 reps
90kg x 6 reps
80kg x 9 reps (performed as ?-reps as singles from a dead position and the last part of the movement with focus on squeeze!)

Flat Dumbbell Press
30kg x 10 reps
35kg x 9 reps
35kg x 8 reps

Hammerstrenght Decline Chest Press
55kg x 10 reps
60kg x 10 reps
65kg x 9 reps

Standing Barbell Shoulderpress
40kg x 10 reps
60kg x 8 reps
65kg x 6 reps
70kg x 3 reps + 60kg x 4 reps + 50kg x 4 reps (as dropset)

Seated Dumbbell Laterels
10kg x 12 reps
12?kg x 12 reps
12?kg x 12 reps

Seated Bentover Rear Delt Laterels
3set 12 reps

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

10min walk

 

[FEVER]

LEGS & ABS

10min walk

Squat
40kg x 10 reps
60kg x 10 reps
80kg x 6 reps
100kg x 4 reps
110kg x 2 reps
115kg x 1 rep

Leg Press (very deep reps, legs close together)
290kg x 10 reps
330kg x 10 reps
350kg x 10 reps (help on last 2 reps)

Seated Hamstring Curls
55kg x 15 reps
65kg x 15 reps
70kg x 13 reps
70kg x 12 reps

Leg Extensions
55kg x 15 reps
60kg x 12 reps
55kg x 12 reps

Hanging Leg Raise
3set 10 reps

Cable Crunches
3set 10 reps

Torso Rotation Machine
2set 15 reps

10min Walk

 

[FEVER]

30min walk on an empty stormach this morning (outsite)

ARMS

5min walk

Cable Rope Pushdowns
6out 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 6 reps

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

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

Dumbbell Overhead Triceps Extensions, One-arm
12?kg x 10 reps
15kg x 9 reps
12?kg x 10 reps

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

Standing Cable Overhead Triceps Pushdowns
12out of 16 x 10 reps
13out of 16 x 10 reps
14out of 16 x 10 reps

5min walk

 

[Storm]

Loads of volume there, and strong CG press! keep it up.

 

[FEVER]

thanks mate.

30min walk on an empty stormach (outsite)

BACK

5min Walk

Widegrip Chinups
3set 10,10,8 reps

Hammerstrength Underhand-grip Pulldowns, Unilaterel (slow negatives)
40kg x 10 reps
50kg x 10 reps
50kg x 10 reps

Dumbbell Pullovers (focus on stretching the lats)
30kg x 10 reps
35kg x 10 reps
35kg x 10 reps

Bentover Row, with dumbbells
25kg x 10 reps
30kg x 10 reps
35kg x 8 reps
35kg x 8 reps

Cable Low Row, One-arm
14out of 16 x 10 reps
16out of 16 x 10 reps
16out of 16 x 9 reps

Dumbbell Neck Shrugs
3set 15 reps with 35kg dumbbells

Back Extension Machine
3set 15 reps

10min walk

 

[FEVER]

I felt pretty tired today so just did a easy workout with focus on low resttime between sets.

CHEST & DELTS

5min walk

Barbell Benchpress
40kg x 10 reps
60kg x 10 reps
80kg x 10 reps
100kg x 8 reps
110kg x 3 reps

Incline Dumbbell Press
30kg x 10 reps
30kg x 10 reps
30kg x 10 reps

Standing Cable Crossovers
3set 10-12 reps with focus on squeeze at the top

Seated Dumbbell Laterel Raises
3set 12 reps with 10kg dumbbells

Standing Barbell Behind Neck Press
3set 8-10 reps with 40kg barbell

Dumbbell Bentover Rear Delt Laterels
3set 12 reps

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

5min walk

 

[FEVER]

LEGS & ABS

10min walk

Leg Press (wide, and very deep reps)
8 plates x 15 reps
12 plates x 10 reps
14 plates x 10 reps
16 plates x 10 reps
18 plates x 7 reps

One-leg Squats
3set 10 reps with 10kg dumbbells

Leg Extensions
4set 12-15 reps

Seated Leg Curls
3set 12-15 reps

Romanian Deadlift
60kg x 10 reps
100kg x 10 reps
100kg x 10 reps

Hanging Leg Raise
3set 10 reps

SUPERSET: Crunches vs Left Oblique Crunches vs Right Oblique Crunches
3set 10+10+10 reps

5min walk

 

[FEVER]

30min walk on an empty stormach (outsite)

ARMS

10min walk

Cable Rope Pushdowns
50kg x 15 reps
55kg x 15 reps
60kg x 12 reps
65kg x 10 reps

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

Seated Dumbbell Overhead Triceps Extensions
30kg x 10 reps
34kg x 10 reps
34kg x 9 reps

SUPERSET: Cable Reversegrip Curls vs Cable Overhead Pushdowns
3set 10+10 reps

Barbell Curls
30kg x 15 reps
30kg + 10kg hanging x 10 reps
35kg x 10kg hanging x 8 reps
35kg x 10kg hanging x 7 reps

Seated Dumbbell Curls, Unilaterel
3set x 10 reps with 15kg dumbbell

Cable Rope Curls
3set 12-15 reps

Cable Wristcurls
3set 15-20 reps

10min walk

 

[FEVER]

yesterday: 30min walk on an empty stormach

and this morning again 30min walk

BACK & CALF

5min walk

Closegrip Pulldowns
1set 15 reps
3set 8-10 reps

Hammerstrenght Underhandgrip Pulldowns, Unilaterel
40kg x 10 reps
50kg x 10 reps
50kg x 10 reps
50kg x 9 reps

Straight Arm Pulldowns
3set 12-15 reps

Bentover Row, with Dumbbells
25kg x 10 reps
30kg x 8 reps
32kg x 8 reps
35kg x 6 reps

Cable One-arm Low Row
13out of 16 x 10 reps
14out of 16 x 10 reps
14out of 16 x 9 reps

Dumbbell Neck Shrugs
3set 15 reps with 35kg dumbbells

LF Back Extension Machine
3set 12-15 reps

Smith Calf Raise on a box
20kg x 15 reps
60kg x 15 reps
80kg x 12 reps
100kg x 12 reps
120kt x 10 reps

5min recumbent bike

 

[Storm]

nice work recently, heaps of volume as usual. Keep up the good work mate.

 

[Natzo]

Fever make sure you get into the top 6 guess comeptition in the general section, it'll cover all shows this year at the end the mecca contest champ will be crown. for more info go to the Flex pro top 6 guess thread .

 

[FEVER]

30min walk on an empty stormach

CHEST & DELTS

5min walk

Incline Barbell Press
20kg x 15 reps
60kg x 10 reps
80kg x 10 reps
90kg x 7 reps
100kg x 3 reps + 80kg x 4 reps + 60kg x 5 reps (as dropset)

Decline Barbell Press (slow and squeezed)
3set 8-10 reps 80kg

SUPERSET: Seated Hammer strength Guillotine Press vs Seated Hammer Strength Decline Press
3set 8-10 reps + 8-10 reps

Seated Dumbbell Laterels
10kg x 12 reps
12?kg x 12 reps
12?kg x 10 reps
12?kg x 9 reps

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

Cable Front Delt Raise, One-arm
4set 8-12 reps

5min walk

 

[FEVER]

30min walk on an empty stormach

Unilaterel LEG DAY & ABS

5min walk

Leg Extensions, One-leg
4set 15,15,12,10 reps

LF Seated Leg Press Machine, One-leg
3set 10 reps

Seated Leg Curls, One-leg
3set 12-15 reps

Dumbbell Stiflegged Deadlift, One-leg
3set 15 reps

Hanging Leg Raise
3set 12,10,8 reps

Cable Crunches
3set 10 reps

Torso Rotation Macihne
3set 15 reps

 

[FEVER]

celebrated my girlfriends birthday yesterday so took the whole day off.
tons of pancakes with icecream, chocolate fudge cakes, a few burgers and some slice of pizza. A milkshake and alot of Oatmeal with peanutbutter and syntha-6 mmmm...

 

[FEVER]

pretty bloated this morning but what the hell. Another day, another workout.

BACK & CALF

5min walk

Closegrip Pulldowns
15reps warmup
3set 8-10 reps

Hammerstrenght Underhand Grip Pulldowns, Unilaterel
40kg x 10 reps
50kg x 10 reps
50kg x 10 reps
50kg x 9 reps

Straight Arm Pulldowns
3sets of 12out of 16 x 12 reps

Bentover Row, Performed with Dumbbells
25kg x 10 reps
30kg x 10 reps
32kg x 8 reps
35kg x 6 reps

Incline Face-Down Dumbbell Row (performed for rhomboids area)
3set of 17?kg x 10 reps

Hyperextensions
2set 15 reps

Smith Standing Calf Raise
20kg x 15 reps
60kg x 15 reps
80kg x 14 reps
100kg x 12 reps
120kg x 9 reps

 

[PrinceVegeta]

Still going strong I see! keep it up!!

 

[FEVER]

CHEST & DELTS

5min walk

Benchpress
20kg x 15 reps
60kg x 12 reps
80kg x 10 reps
100kg x 6 reps
100kg x 6 reps
100kg x 5 reps

Incline Dumbbell Press
30kg x 10 reps
35kg x 9 reps
35kg x 8 reps

Standing Cable Crossovers
3set 10 reps with a 3sec squeeze at the top!

Seated Dumbbell Laterels
10kg x 12 reps
12?kg x 12 reps
12?kg x 10 reps

Seated Dumbbell Shoulderpress
20kg x 10 reps
25kg x 8 reps
27?kg x 7 reps

Superset Cable Underhand-grip Front Delt Raise vs Bentover Rear Delt Laterels
3set 10-12 reps + 10-12 reps

30min Recumbent Bike