Fever fighting factory

[FEVER]

30min walk on an empty stormach

UBBERBACK & BICEPS

5min walk

Widegrip Chinups
BW x 12 reps
BW x 10 reps
BW x 9 reps

Hammerstrength Underhandgrip Pulldowns, One-arm (focus on controlled negatives)
40kg x 10 reps
45kg x 10 reps
50kg x 8 reps

Straight Arm Pulldowns (low pause)
3set 12 reps with 10out of 16

One-arm Row, Cable
33kg x 10 reps
40kg x 10 reps
47kg x 8 reps

Standing Straight Bar Curls
30kg x 12 reps
3set 10, 7, 6 reps with 40kg bar (only 45sec rest between sets)

Standing Reversegrip Curls
15kg x 12 reps
3set 10, 9, 8 reps with 25kg bar (only 45sec rest between sets)

Standing High Pulley Cable Curl, One-arm
3out of 16 x 12 reps
3set 10,9,8 reps with 5out of 16 (only 30sec rest between sets)

 

[FEVER]

30min walk on an empty stormach

CHEST & TRICEPS (cable-work)

5min walk

Barbell Benchpress
40kg x 15 reps
60kg x 10 reps
80kg x 10 reps
dropset: 100kg x 5 reps + 80kg x 7 reps + 60kg x 6 reps (last set as singles with pause at chest)

Incline Barbell Press
60kg x 10 reps
dropset: 80kg x 8 reps + 60kg x 6 reps + 40kg x 7 reps (last 2 sets as singles with pause at chest)

Decline Barbell Press
60kg x 10 reps
dropset: 90kg x 5 reps + 70kg x 5 reps + 50kg x 6 reps (last set as singles with pause at chest)

Cable Crossovers (performed for ubberchest)
4set 15-12 reps

LF Seated Chest Press Machine
4set 12-8 reps

- 5min brake

Cable Pushdowns, ez-bar
13out of 16 x 12 reps
restpauseset: 16out of 16 x 10 reps + 16out of 16 x 10 reps + 16out of 16 x 9 reps (with 45sec rest between)

Cable Rope Triceps Extensions
8out of 16 x 12 reps
restpauseset: 12out of 16 x 12 reps + 10out of 16 x 12 reps + 10out of 16 x 10 reps (with 45sec rest between)

Cable Reversegrip Triceps extensions
8out of 16 x 12 reps
restpauseset: 12out of 16 x 12 reps + 12out of 16 x 10 reps + 12out of 16 x 10 reps (with 45sec rest between)

Cable Overhead Triceps Extensions
restpauseset: 14out of 16 x 12 reps + 14out of 16 x 10 reps + 14out of 16 x 10 reps (with 45sec rest between)

 

[FEVER]

yesterday:
30min walk on an empty stormach

today:
30min walk on an empty stormach

CALF, GLUTES, HAMSTRINGS, ABS

5min walk

Smith Standing Calf Raise
40kg x 15 reps
60kg x 15 reps
80kg x 14 reps
100kg x 12 reps
120kg x 10 reps
dropset: 140kg x 8 reps + 100kg x 7 reps + 60kg x 8 reps

Glute Abductions
70kg x 25 reps
100kg x 20 reps
120kg x 15 reps
140kg x 12 reps

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

Stifflegged Deadlift, standing on a box
80kg x 8 reps
100kg x 8 reps + 100kg x 6 reps + 100kg x 5 reps (only 45sec rest between)

Hanging Leg Raise
3set 10 reps

Torso Rotation Machine
3set 15 reps

 

[FEVER]

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

DELTS & TRICEPS(presses)

5min walk

Standing Behind Neck Press
40kg x 12 reps
50kg x 10 reps
60kg x 8 reps
70kg x 4 reps (push presses)
80kg x 1 rep (push presses)

Seated Shoulderpress Machine (neutral-grip) (only 45sec rest between sets)
50kg x 10 reps
50kg x 8 reps
50kg x 8 reps
50kg x 7 reps

Barbell Front Delt Raise (performed super slow) (45sec rest between sets)
3set 12 reps with a 15kg barbell

Cable Overhead Rear Delt Flyes (45sec rets between sets)
1set warmup
3set 15 reps with 5out of 16

Seated Dumbbell Laterel Raises (45sec rest between sets)
3set 12 reps with 10kg dumbbells

- 5min brake

Closegrip Barbell Press from a rack (1sec pause on the rack 1inch from the chest)
1set warmup
dropset: 80kg x 7 reps + 60kg x 7 reps + 40kg x 8 reps

Triceps Dips
3set 10 reps

 

[FEVER]

30min walk on an empty stormach

TRAPZ, LOWERBACK & BICEPS

5min walk

Barbell Shrugs
60kg x 15 reps
100kg x 12 reps
140kg x 10 reps
dropset: 160kg x 6 + 140kg x 6 + 100kg x 10 reps

Bentover Barbell Row, Reversegrip
1set warmup
3set 10,8,6 reps with 80kg and 45sec rest between

Seated Cable Row
1set warmup
3set 10,10,9 reps with 87kg and 45sec rest between

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

Standing Barbell Curls
1set warmup
3set 10,7,6 reps with 40kg straight-bar and 45sec rest between

Reversegrip barbell Curls
1set warmup
3set 12,12,10 reps with 20kg straight-bar and 45sec rest between

Standing Concentration Curls
4set 12-8 reps with 12?kg dumbbell tempo 2-2-2 and low pause

 

[FEVER]

I have trained every day as usual. But just don't had time to use the log.
Have changed my routine to this:

day 1 : LEGS
day 2 : CHEST & ABS
day 3 : BACK & TRAPZ
day 4 : DELTS & CALF
day 5 : ARMS
then one or two rest days and repeat

 

[FEVER]

today:
30min walk on an empty stormach in the morning as usual.

LEGS

5min walk + stretching

Glute Abductions
70kg x 25 reps
100kg x 25 reps
120kg x 20 reps
130kg x 15 reps
140kg x 12 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
1set warmup
45sec-restpause: 1set 12 reps + 1set 10 reps + 1set 9 reps

Smith Hack Squats (very deep reps, no lockout)
3set 10,6,6 reps with ?kg

Leg Extensions (low pause)
45kg x 25 reps
45kg x 16 reps
45kg x 15 reps

Stifflegged Deadlift
80kg x 10 reps
80kg x 10 reps
80kg x 10 reps

 

[PrinceVegeta]

strong train as always! any update pics?

 

[FEVER]

I think i will put up some pics in about a month

 

[FEVER]

30min walk on an empty stormach

CHEST & ABS

Barbell Benchpress
40kg x 15 reps
60kg x 15 reps
80kg x 10 reps
100kg x 7 reps
105kg x 3 reps
110kg x 2 reps
115kg x 1 reps

Incline Barbell Press
1set warmup
45sec-restpause: 80kg x 10 reps + 80kg x 6 reps + 80kg x 3 reps

Decline Barbell Press
45sec restpause: 80kg x 10 reps + 80kg x 8 reps + 80kg x 6 reps

Cable Guillotine Flyes
3set 15-12 reps in tempo 2-2-2

Flat Dumbbell Flyes (focus on maximum stretching)
3set 15-12 reps

then a few triceps pulldowns just to get a little pump and then a little ab-work

 

[FEVER]

30min walk on an empty stormach

BACK & TRAPZ

Barbell Shrugs
60kg x 15 reps
100kg x 15 reps
140kg x 10 reps
160kg x 6 reps
dropset: 180kg x 4 reps + 140kg x 7 reps + 100kg x 10 reps + 60kg x 10 reps

Widegrip Chinups
3set 10,10,8

Closegrip Chinups
3set 10,8,6 reps

One-arm Row, Machine
3set 10-8 reps

Bentover Barbell Row
4set 8-5 reps

Seated Cable Row, Widegrip
3set 10-8 reps

 

[FEVER]

30min walk on an empty stormach

DELTS & ABS

5min walk

Standing Dumbbell Laterel Raises
3set 20 reps with 8kg dumbbells, just trying to get some blood in there.

Seated Barbell Shoulderpress
40kg x 10 reps
60kg x 10 reps
60kg x 8 reps
60kg x 8 reps (with spot)

Seated Shoulderpress Machine, Neutral-grip
50kg x 12 reps
50kg x 10 reps
50kg x 8 reps

Barbell Front Raise (performed super slow) (low pause)
3set 12 reps with a 10kg barbell

Cable Overhead Rear Delt Flyes (low pause)
4out of 16 x 15 reps
5out of 16 x 15 reps
6out of 16 x 14 reps
6out of 16 x 12 reps

Cable Behind-back One-arm Laterels
3set 12-8 reps and last set as dropset

Hanging Leg Raises
3set 12-10 reps

Hammerstrenght Crunches
3set 12-10 reps

Rotary Torso Machine
3set 15 reps

Plank
2set 30sec (minimum)

 

[FEVER]

30min walk on an empty stormach

ARMS & CALF

Cable Triceps Extensions
2sets warmup
45sec restpause: 16out of 16 x 12 reps + 10 reps + 9 reps

Rack Closegrip Barbell Press (all reps from dead position and squeezed at top)
60kg x 8 reps
65kg x 8 reps
70kg x 6 reps
70kg x 5 reps

Seated Overhead Skull crushers
45sec restpause: 30kg x 12 reps + 10 reps + 9 reps

Cable One-arm Reversegrip Triceps Extensions
3set 12-10 reps last set as dropset

EZ-Bar Curls (all reps slow and squeezed)
20kg x 12 reps
30kg x 12 reps
45sec restpause: 40kg x 10 reps + 8 reps + 6 reps

Seated Dumbbell Curls (all reps slow and squeezed)
45sec restpause: 17?kg x 10 reps + 8 reps + 7 reps

EZ-Bar Reversegrip Curls (super slow and squeezed)
45sec restpuase: 20kg x 12 reps + 12 reps + 10 reps

Smith Calf Raise, on a box
20kg x 15 reps
60kg x 15 reps
80kg x 15 reps
100kg x 10 reps
120kg x 10 reps
140kg x 6 reps + 100kg x 6 reps + 60kg x 6 reps + 20kg x 8 reps (as dropset)

 

[FEVER]

2 days ago:
30min walk/run on an empty stormach

yesterday:
30min walk/run on an empty stormach
+had a cheat meal

today:
30min walk on an empty stormach

LEGS

SUPERSET CIRCUIT: (going back and forth with 45sec between sets)
- Seated Leg Curls 4set 25,20,15,12 reps
vs
- Leg Extensions 4set 25,20,15,12 reps

Front Squats (close stands)
40kg x 8 reps
60kg x 8 reps
70kg x 6 reps
80kg x 4 reps + 60kg x 6 reps + 40kg x 8 reps (dropset)

LF Seated Leg Press Machine (all reps from dead position and squeezed at top)
1set warmup
45sec-restpause: 100kg x 10 reps + 8 reps + 6 reps

Stifflegged Deadlift, standing on a box
80kg x 10 reps
100kg x 8 reps
100kg x 7 reps

Walking Lunges
1set 50 steps

 

[FEVER]

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

CHEST

5min walk

Barbell Benchpress
40kg x 15 reps
60kg x 15 reps
80kg x 10 reps
100kg x 6 reps
105kg x 3 reps
110kg x 2 reps
115kg x 1 rep

Incline Barbell Pres
1set warmup
45sec-restpause: 80kg x 10 reps + 5 reps + 3 reps

Decline Barbell Press (deep stretch)
45sec-restpause: 80kg x 10 reps + 8 reps + 6 reps

Incline Dumbbell Flyes (performed super slow with extreme strech and squeeze)
3set 15-12 reps with 10kg dumbbells

Flat Dumbbell Flyes (performed super slow with extreme strech and squeeze)
3set 15-12 reps with 8kg dumbbells

+a few sets of triceps pushdowns just to get some blood in there

 

[FEVER]

30min walk on an empty stormach

BACK & TRAPZ

5min walk

Barbell Neck Shrugs
60kg x 15 reps
100kg x 15 reps
140kg x 10 reps
160kg x 8 reps
180kg x 4 reps + 140kg x 6 reps + 100kg x 8 reps (dropset)

Widegrip Chinups
3set 12,10,8 reps

Close Neutral-grip Chinups (partner assisted)
3set 8,8,6 reps

Bentover Row, Dumbbells (performed as a barbell row)
two 25kg dumbbells x 10 reps
two 32kg dumbbells x 8 reps
two 35kg dumbbells x 7 reps
two 35kg dumbbells x 6 reps

Seated Row, Cable
67kg x 10 reps
77kg x 10 reps
87kg x 8 reps
97kg x 7 reps

Straigth Arm Pulldowns
45sec-restpause: 12out of 16 x 12 reps + 12 reps + 10 reps

Incline Face-Down Dumbbell Row (elbows out)
3set 10 reps with 17?kg dumbbells

Back Extensions
2set 15 reps

 

[FEVER]

30min walk on an empty stormach

DELTS & ABS

Seated Barbell Shoulderpress
2sets warmup
60kg x 10 reps
60kg x 9 reps
60kg x 7 reps

Shoulderpress Machine, Neutralgrip (45sec pause)
50kg x 11 reps
40kg x 11 reps
40kg x 10 reps

Barbell Front Raise (performed super slow)(45 sec pause)
3set 12 reps with 10kg barbell

Cable Overhead Rear Delt Flyes
4out of 16 x 15 reps
5out of 16 x 15 reps
6out of 16 x 15 reps
6out of 16 x 13 reps

Seated Dumbbell Laterels (dropsets)
10kg x 10 reps + 7kg x 10 reps + 4kg x 10 reps
10kg x 10 reps + 7kg x 10 reps + 4kg x 10 reps
10kg x 10 reps + 7kg x 10 reps + 4kg x 10 reps

Hanging Leg Raise
3set 12,10,8 reps

Hammerstrenght Crunch Machine
3set 12,12,10 reps

Torso Rotation Machine
3set 15 reps

Plank
2set 1min

 

[FEVER]

30min walk on an empty stormach

ARMS & CALF

Seated Alternate Dumbbell Curls
10kg x 20 reps
15kg x 10 reps
20kg x 10 reps
22?kg x 10 reps
25kg x 7 reps
25kg x 7 reps

EZ-Bar Curls (super slow and squeezed)(45sec between sets)
4set 12-8 reps with 30kg

EZ-Bar Reversegrip Curls (super slow)(45sec between sets)
4set 12-10 reps with 15kg

Cable Pushdowns
1set warmup
3set 12-10 reps with 45sec between

Seated Overhead Skullcrushers
4set 10-8 reps with 30kg barbell

Cable Rope Triceps Extensions, One-arm (low pause)
4set 12-10 reps

Seated Donkey Calf Raise
6sets 10-8 reps

 

[Storm]

nice and consistent work bro, well done!

 

[FEVER]

thanks for the support

today:
30min walk on an empty stormsch
+30min easy recumbent bike