Fever fighting factory

[FEVER]

yesterday: 30min walk on an empty stormach

today:
BACK & TRAPZ

5min walk

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

Hammerstrenght Underhandgrip Pulldowns, Unilaterel
3set 10-8 reps

Straight Arm Pulldowns
3set 12-10 reps

Bentover Row, performed with both arms at a time
25kg dumbbells x 8 reps
32kg dumbbells x 8 reps
35kg dumbbells x 6 reps
35kg dumbbells x 6 reps

Cable One-arm Row
33kg x 10 reps
40kg x 10 reps
40kg x 8 reps

Barbell Neck Shrugs
100kg x 10 reps
140kg x 8 reps
140kg x 10 reps

Head Harness
3set 15 reps

 

[PrinceVegeta]

Nice train lately!

 

[FEVER]

30min walk on an empty stormach again this morning
+30min walk in the afternoon

CHEST & DELTS

5min walk

Incline Barbell Press
20kg x 15 reps
60kg x 10 reps
80kg x 10 reps
90kg x 8 reps
90kg x 6 reps

Decline Barbell Press (slow and squeezed)
80kg x 10 reps
80kg x 9 reps
80kg x 8 reps

Cable Flyes
3set 15-12 reps

Standing Behind Neck Press
40kg x 10 reps
50kg x 8 reps
60kg x 6 reps (push presses)
65kg x 4 reps (push presses)
70kg x 2 reps (push presses)
50kg x 8 reps

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

Barbell Front Delt Raise (performed super slow)
3set 15-12 reps with a 10kg barbell

5min walk

 

[Glex]

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.

I went back through your log to see your goals and your training; looks like you know what you're doing! It's good to hear when somebody makes a statement like this--so many people get hung up on ratios and what's been done that they're afraid to tweak it to fit their body. How's it feeling these days?

You're hitting some pretty good lifts on a cut

 

[FEVER]

I actually feel pretty good. Strength slowly goes down but still feel good energy to train.
I don't know my weight (I have used to much energy checking numbers in the past) but the mirror says my bodyfat is dropping

 

[FEVER]

30min walk on an empty stormach

LEGS & ABS

5min walk

Smith Standing Calf Raise on a box
20kg x 15 reps
60kg x 15 reps
100kg x 12 reps
120kg x 10 reps
130kg x 8 reps
stripset: 140kg x 4 reps + 130kg x 3 reps + 120kg x 2 reps + 110kg x 3 reps + 100kg x 3 reps + 80kg x 3 reps + 60kg x 3 reps + 40kg x 2 reps

Glute Abductions
70kg x 25 reps
100kg x 20 reps
120kg x 15 reps
130kg x 12 reps

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

Front Squats (first time front squatting over a year! just trying to find rhythm again)
20kg x 10 reps
40kg x 10 reps
60kg x 6 reps
70kg x 6 reps
80kg x 6 reps
90kg x 2 reps

Leg Extensions (low pause)
50kg x 25 reps
50kg x 17 reps
50kg x 14 reps

Hanging Leg Raise
3set 10 reps

LF Torso Rotation Machine
2set 15 reps

Crunches
2set 15 reps

 

[Glex]

stripset: 140kg x 4 reps + 130kg x 3 reps + 120kg x 2 reps + 110kg x 3 reps + 100kg x 3 reps + 80kg x 3 reps + 60kg x 3 reps + 40kg x 2 reps

Weeeeeeeeeeeeeeeeee

 

[Storm]

****load of volume bro. Legs must be fried after that. Keep it up!

 

[FEVER]

30min walk on an empty stormach

ARMS (focus on low rest-time today)

Standing Bentover Concentrations Curls (slow and squeezed)
10kg x 12 reps
12?kg x 12 reps
15kg x 10 reps
17?kg x 8 reps

Cable Pushdowns
14out of 16 x 12 reps
16out of 16 x 10 reps
rack +5kg plate x 8 reps

Standing Barbell Curls
30kg x 10 reps
40kg x 10 reps
50kg x 7 reps

Seated Barbell Overhead Triceps Extensions
30kg x 10 reps
35kg x 10 reps
35kg x 7 reps

Preacher Curls (performed super slow)
20kg x 12 reps
25kg x 12 reps
dropset: 30kg x 6 reps + 25kg x 3 reps + 20kg x 4 reps + 15kg x 4 reps

Triceps Dips
BW x 10 reps
BW+5kg x 10 reps
BW+10kg x 9 reps

SUPERSET: Cable Reversegrip Curls vs Cable Wristcurls
3set 12-8 reps + 12-8 reps

5min walk

 

[Storm]

not a fan of con. curls, but those BB curls look great to me!

 

[FEVER]

yesterday:
35min walk on an empty stormach

today:
35min walk on an empty stormach

BACK (im back in my old gym the next few days)

5min walk

Widegrip Chinups
3set 12,10,10 reps

Close Neutral-grip Chinups (partner assisted)
3set 8,8,7 reps

T-Bar Row
40kg x 10 reps
60kg x 10 reps
70kg x 8 reps
80kg x 6 reps

One-arm Dumbbell Row
30kg x 10 reps
34kg x 10 reps
38kg x 10 reps
44kg x 10 reps

Seated Cable Underhandgrip Row
80kg x 10 reps
80kg x 10 reps
80kg x 10 reps

Barbell Shrugs
100kg x 10 reps
140kg x 9 reps
140kg x 8 reps

Hyperextensions
2set 12 reps

 

[FEVER]

35min walk on an empty stormach

CHEST & TRICEPS

5min walk

Incline Dumbbell Press
20kg x 15 reps
30kg x 10 reps
34kg x 10 reps
38kg x 8 reps

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

Machine Flyes
3set 12-10 reps

Dumbbell Around the World
1set 20 reps

Cable Triceps Extensions
3set 12-10 reps

Close Reversegrip Barbell Press
60kg x 10 reps
70kg x 7 reps
70kg x 6 reps

Seated Frenchpress
3set 10 reps

 

[FEVER]

30min walk on an empty stormach

LEGS & ABS

5min walk

Standing Calf Raise
6set 15-8 reps (last set as 4-dropset)

Seated Calf Raise
1set as 3-rest-pause

Leg Press (wide stands and deep reps)
190kg x 10 reps
270kg x 10 reps
310kg x 10 reps
350kg x 10 reps (last rep with spot)

Leg Press (close stands, performed slow and squeezed)
230kg x 10 reps
230kg x 10 reps
230kg x 10 reps

Stifflegged Deadlift
60kg x 10 reps
80kg x 10 reps
90kg x 10 reps
100kg x 7 reps

5min walk

I will do Abs later today

 

[ironheart]

heavy ass leg presses man. your legs must have been super pumped after all those sets of 10 reps!

 

[PrinceVegeta]

Strong train, monster legs FTW!

 

[FEVER]

yesterday:
30min walk on an empty stormach

today:
missed cardio

SHOULDERS & BICEPS

5min walk

Seated Barbell Shoulderpress
20kg x 20 reps
40kg x 10 reps
60kg x 10 reps
60kg x 10 reps
60kg x 10 reps

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

LF Seated Shoulderpress Machine
3set 10-8 reps

Barbell Upright Row (wide grip)
25kg x 12 reps
30kg x 12 reps
35kg x 10 reps
20kg x 12 reps (super slow)

EZ-Bar Curls
30kg x 10 reps
40kg x 10 reps
50kg x 7 reps

Seated Dumbbell Curls (performed slow and squeezed with low pause)
3set 10-8 reps with 17?kg dumbbells

SUPERSET: Reversegrip Barbell Curls vs Barbell Wristcurls
3set 12-10 reps with 25kg barbell

Preacher Curl Machine, One-arm (just banged the sets out with light weight and no rest between)
3set 10 reps

5min walk

 

[FEVER]

yesterday:
35min cardio on an empty stormach

CHEST & TRICEPS

Incline Barbell Press
4set 10-6 reps

Decline Barbell Press
3set 10-8 reps

LF Seated Chest Press Machine
4set 12-8 reps

Cable Triceps Extensions
3set 12-8 reps

Dips
3set 12-8 reps

Seated Overhead Skullcrushers
3set 10-8 reps

 

[FEVER]

today:
35min walk on an empty stormach

BACK

5min walk

Barbell Shrugs
60kg x 15 reps
100kg x 10 reps
120kg x 10 reps
140kg x 10 reps
150kg x 8 reps

Widegrip Chinups
BW x 12 reps
BW x 10 reps
BW x 8+2 reps (last 2 as lat shrugs)

Hammerstrenght Underhandgrip Pulldowns, Unilaterel (focus on controlled negatives)
40kg x 10 reps
45kg x 10 reps
50kg x 8 reps

Straight Arm Pulldowns, with Rope
3set 12-10 reps

Bentover Row, performed with dumbbells
1set 10 reps with two 25kg dumbbells
1set 8 reps with two 32kg dumbbells
2set 6 reps with two 35kg dumbbells

Seated Cable Row, Underhandgrip
3set 10 reps

 

[FEVER]

04-10-2011

30min walk on an empty stormach
+30min walk in the evening
had a cheat meal (300g steak, 300g fries, onions, garlic, bread)

04-11-2011
30min walk on an empty stormach

DELTS & TRICEPS

5min walk

Seated Dumbbell Shoulderpress
4set 15,10,8,8 reps

Seated Dumbbell Side Laterels
3set 12-8 reps

Cable Overhead Rear Delt Flyes
4set 15-12 reps

Standing Behind Neck Press (slow and squeezed)
3set 10 reps with a straight-bar

Closegrip Press
4set 6 reps

Seated Overhead Skullcrushers
3set 10-8 reps

Dumbbell Kickbacks
3set 12-8 reps

5min walk

 

[FEVER]

30min walk on an empty stormach again this morning

LEGS & ABS

10min walk
5min stretching

Glute Abductions
4set 25, 20, 15, 12 reps

Seated leg Curls
4set 25, 20, 15, 12 reps

Front Squats
5set 10,6,6,2,1

Smith Vertical Leg Press
4set 12-8 reps

Leg Extensions
3set 22,16,15 reps

Stifflegged Deadlift
3set 12-8 reps

+a little ab work