Fever fighting factory

[FEVER]

after 3 weeks brake from my diet I am back on track with this plan:

3025 kcal (basal: 3400)
290g protein (38%)
350g carbs (46%A)
51g fat (15%)

on none training days I cut out some carbs. I will get 150g carbs. 290g protien and throw in some extra fats. Around 2700 kcal

08:00
BCAA aminobolin - 1 ampule (10g)
- 30 min cardio -

08:30 Meal 1 [30g protein, 80g carbs, 10g fat]
Oatmeal - 120g
Blueberry - 70g
Strawberry - 70g
Egg Protein Powder - 40g

12:00 Meal 2 [40g protein, 50g carbs, 10g fat]
Rice and Vegetable Blend - 230g
Turkey/chicken/Tuna - 200g
Canola Oil - 5

14:00 Pre-Workout [10g protein, 25g carbs, 0g fat]
BCAA aminobolin - 1 ampule (10g)
Maltodextrin - 25g

15:30 Post-Workout [38g protein, 80g carbs, 1g fat]
Vitargo - 85g
Hydro Whey - 50g

17:00 Meal 5 [40g protein, 50g carbs, 10g fat]
Rice and Vegetables Blend - 230g
Turkey/chicken/Tuna - 200g
Canola Oil - 5

20:00 Meal 6 [40g protein, 50g carbs, 10g fat]
Rice and Vegetables Blend - 230g
Turkey/Chicken/Tuna - 200g
Canola Oil - 5

23:00 [36g protein, 8g carbs, 10g fat]
Cottage Cheese 0,5% Fat - 225g
Whey Isolate - 10g
Almonds - 16g

24:00
ZMA

 

[PrinceVegeta]

Hhmm...pretty high on carbs and fats a tad on the low side..put looks pretty goood

 

[FEVER]

I have tried various methods over time, 40-40-20 and 40-30-30 and Keto-diet. I have Tried back-loading carbs and only carbs pre and postworkout meals but my body just seems to respond best on high protein, medium / high carbs and low fat.

 

[FEVER]

30min powerwalk after meal 1

CHEST & DELTS

5min walk

Barbell Benchpress
40kg x 15 reps
60kg x 10 reps
80kg x 10 reps
100kg x 6 reps
100kg x 5 reps
100kg x 4 reps

Incline Barbell Press
80kg x 9 reps
80kg x 8 reps
80kg x 8 reps

LF Decline Chest Press Machine
55kg x 12 reps
65kg x 12 reps
70kg x 10 reps

Behind Neck Press (slow and squeezed)
40kg x 10 reps
50kg x 8 reps
50kg x 7 reps

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

Barbell Upright (wide grip)
3set 10 reps with a 30kg barbell

5min walk

 

[FEVER]

30min powerwalk on an empty stormach this morning
30min walk this afternoon.

LEGS

5min walk

Glute Abductions
60kg x 25 reps
90kg x 25 reps
110kg x 20 reps
130kg x 15 reps

Seated Leg Curls
50kg x 25 reps
60kg x 20 reps
70kg x 15 reps
70kg x 12 reps

LF Seated Leg Press Machine (Close stands, very deep reps, controlled negatives)
3set 8-10 reps

LF Seated Leg Press Machine Machine (wide stands)
3set 8-10 reps

Leg Extensions (low pause)
50kg x 15 reps
50kg x 15 rep
50kg x 13 reps

Stifflegged Deadlift
60kg x 10 reps
80kg x 10 reps
90kg x 8 reps

5min walk

 

[FEVER]

30min powerwalk after meal 1

ARMS

5min walk

Closegrip Barbell Press
40kg x 15 reps
60kg x 10 reps
80kg x 6 reps
90kg x 6 reps
90kg x 6 reps

Cable Pushdowns
15out of 16 x 12 reps
16out of 16 x 12 reps
16out of 16 + 5kg plate x 10 reps
16out of 16 + 5kg plate x 9 reps

Dumbbell Pullover Press
15kg x 10 reps
17?kg x 10 reps
20kg x 10 reps

Cable One-arm Triceps Extensions
3set 10-12 reps

EZ-Bar Curls
30kg x 15 reps
40kg x 10 reps
50kg x 8 reps
50kg x 6 reps

Seated Dumbbell Curls, Unilaterel
3set 8-12 reps with

Preacher Curls (super slow)
3set 10-12 reps with 20kg ez-bar

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

5min walk

 

[Storm]

that's some solid CG press dude! curls looking good too!

 

[PrinceVegeta]

Strong presses!

 

[FEVER]

thanks guys

yesterday: 30min walk on an empty stormach

today: 30min walk on an empty stormach

BACK
5min walk

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

Hammerstrenght Underhandgrip Pulldowns, Unilaterel (focus on controlled negatives)
3set 8-10 reps

Straight Arm Pulldowns
3set 10-12 reps

Deadlift
60kg x 10 reps
100kg x 6 reps
140kg x 5 reps
140kg x 4 reps
140kg x 3 reps
100kg x 10 reps (performed as singles)

Bentover One-arm Dumbbell Row
3set 10 reps

Back Extensions
3set 10-12 reps

5min walk

 

[FEVER]

30min walk on an empty stormach
+30min walk in the afternoon

CHEST & ABS

5min walk

Incline Barbell Press
3set 6-10 reps

Flat Dumbbell Press
3set 8-10 reps

Chest Dips
4set 8-10 reps

Machine Flyes (performed for upperchest)
3set 10-12 reps

Dumbbell Around The World
3set 15-20 reps

Hanging Leg Raise
3set 10-12 reps

Hammerstrenght Crunch Machine
3set 10-12 reps

LF Torso Rotation Machine
3set 15 reps

Crunches
3set 15

5min walk

 

[FEVER]

LEGS

10min walk

Glute Abductions
4set 25,20,20,15

Seated Leg Curls
4set 25,20,15,12

LF Seated Leg Press Machine
4set 10-6 reps

Leg Extensions (low pause)
3set 25,18,15

Smith Standing Calf Raise
6set 15-12 reps

 

[FEVER]

30min Recumbent bike postworkout

DELTS, TRICEPS, BICEPS

5min walk

Standing Behind Neck Press
30kg x 15 reps
40kg x 10 reps
50kg x 10 reps
60kg x 6 reps
65kg x 6 reps (power reps)
70kg x 4 reps (power reps)
75kg x 3 reps (power reps)
80kg x 1 rep (power reps)
50kg x 10 reps

Closegrip Barbell Press
60kg x 10 reps
80kg x 6 reps
85kg x 6 reps
85kg x 5 reps

Standing Straight-bar Curls
20kg x 15 reps
30kg x 10 reps
40kg x 10 reps
50kg x 8 reps

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

Cable Pushdowns
12out of 16 x 15 reps
14out of 16 x 12 reps
16out of 16 x 10 reps

cardio

 

[PrinceVegeta]

With power reps u mean push presses i assume, strong train!

 

[FEVER]

yeah, push presses. I never really used them before but I actually like the different feeling

 

[PrinceVegeta]

just keep in mind they dont do much for hypertrophy, mostly strength, especially tricep strength to lock out the weight

 

[FEVER]

yeah, my shoulders seems to responds on the change so will stick to it as long as it works.

30min walk on an empty stormach this morning

BACK

5min walk

Closegrip Pulldowns
1set 15 reps
3set 10-6 reps

Hammerstrenght Underhandgrip Pulldowns, Unilaterel (focus on controlled negatives)
40kg x 10 reps
50kg x 10 reps
50kg x 9 reps

Straight Arm Pulldowns
3set 12-10 reps with 12out of 16

Bentover Barbell Row
60kg x 10 reps
80kg x 8 reps
90kg x 6 reps
90kg x 6 reps

Cable One-arm Row
33kg x 10 reps
40kg x 10 reps
47kg x 7 reps

Barbell Shrugs
100kg x 10 reps
120kg x 10 reps
140kg x 7 reps

Back Extensions
3set 15 reps

 

[ironheart]

solid back session. good selection of exercises.

 

[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 9 reps
90kg x 7 reps

Decline Barbell Press (slow and squeezed)
80kg x 10 reps
90kg x 7 reps
90kg x 7 reps (spot on last rep)

LF Seated Chest Press Machine
60kg x 12 reps
65kg x 12 reps
70kg x 10 reps
70kg x 9 reps

Seated Dumbbell Shoulderpress
3set 10-8 reps with 27?kg dumbbells

Seated Dumbbell Laterels
3set 12-10 reps with 12?kg dumbbells

Underhandgrip Front Delt Raise
3set 15-12 reps with 20kg Ez-Bar

Cable Overhead Rear Delt Flyes
3set 15-12 reps

5min recumbent bike

 

[FEVER]

30min walk on an empty stormach

LEGS & ABS

Smith Standing Calf Raise on a box
20kg x 15 reps
60kg x 15 reps
80kg x 15 reps
100kg x 12 reps
120kg x 10 reps
stripset: 130kg x 5 reps + 125kg x 3 + 120kg x 2 + 110kg x 3 + 110kg x 3 + 100kg x 3 + 80kg x 3 + 60kg x 3 + 40kg x 2

Glute Abductions
70kg x 25 reps
90kg x 20 reps
115kg x 20 reps
130kg x 15 reps

Seated Leg Curls
50kg x 25 reps
60kg x 20 reps
70kg x 15 reps
70kg x 12 reps

LF Seated Leg Press Machine (close stands, slow negatives)
70kg x 10 reps
90kg x 10 reps
110kg x 10 reps
120kg x 4 reps (haha freaking diet -had apparently nothing more to shoot with today)

Leg Extensions
70kg x 12 reps
70kg x 11 reps
70kg x 9 reps

Cable Crunches
3set 15 reps with rack+5kg plate

Hanging Leg Raise
2set 10 reps

Torso Rotation Machine
2set 15 reps

5min recumbent bike

 

[FEVER]

30min walk on an empty stormach

ARMS

5min walk

Cable Triceps Extensions
12out of 16 x 15 reps
16out of 16 x 12 reps
rack + 5kg plate x 10 reps
rack + 5kg plate x 8 reps

Seated Barbell Overhead Triceps Extensions
3set 8-10 reps with a 30kg straight bar

Dips
3set 10 reps

Cable One-arm Triceps Extebsions (low pause)
3set 12-8 reps

Standing Straight-Bar Curls
30kg x 10 reps
40kg x 10 reps
50kg x 7 reps
50kg x 6 reps

Seated Dumbbell Curls, One arm at a time
3set 12-8 reps with a 15kg dumbbell

Preacher Curls (super slow)
3set 12-10 reps with a 20kg ez-bar

Hangrip Trainer
3set rep out

5min walk