Fever fighting factory

[FEVER]

skipped cardio today

LEGS

5min walk

SUPERSET CIRCUITgoing back and forth with no rest)
- Seated Leg Curls 4set 25,20,15,12 reps
vs.
-Leg Extensions 4set 25,20,15,12 reps

LF Seated Leg Press Machine (close stands)
1set warmup
45sec-restpause: 100kg x 12 reps + 10 reps + 7 reps (every reps as singles, from dead position)

Smith Vertical Leg Press (Wide stands, very deep reps)
100kg x 12 reps
110kg x 12 reps
110kg x 10 reps

Lying Dumbbell Hamstring Curls
15kg x 15 reps
20kg x 12 reps
17?kg x 12 reps

Walking Lunges
1set 50 steps

 

[ironheart]

good leg workout bro. i've never been to a gym that has a vertical leg press.

 

[FEVER]

CHEST

5min walk

Incline Dumbbell Press
20kg x 15 reps
30kg 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

Decline Chest Press Machine
4set 12-8 reps with 60kg

Cable Low Pulley Cable Crossovers, Unilaterel
3set 12 reps

Standing Cable Guillotine Flyes
3set 12 reps

+a few sets of triceps pushdowns

 

[FEVER]

30min walk/run 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 10 reps (as dropset)

Hammerstrength Pulldowns [focus on squeeze and controlled negatives]
60kg x 10 reps
80kg x 10 reps
90kg x 10 reps + 9 reps + 7 reps (as 45sec restpause set)

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

T-Bar Row [performed slow and squeezed]
40kg x 10 reps
50kg x 8 reps
60kg x 6 reps
60kg x 6 reps

Cable Reversegrip Row
3set 10 reps with 70kg

Straight Arm Pulldowns
10out of 16 x 15 reps + 12 reps + 10 reps (as 45sec restpause set)

Back Extensions
2set 15 reps

 

[FEVER]

30min walk/run on an empty stormach
I will start to take out some carbs in the last meal a few days per week

DELTS & ABS

Seated Barbell Shoulderpress
2sets warmup
3sets 10-8 reps with 60kg

Neutralgrip Shoulderpress Machine
3set 12-8 reps with 50kg

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

Seated Dumbbell Laterel Raises (as triple-dropsets)
1set: 10kg x 10 reps + 7kg x 10 reps + 4kg x 10 reps
2set: 12?kg x 10 reps + 7kg x 10 reps + 4kg x 10 reps
3set: 12?kg x 10 reps + 7kg x 10 reps + 4kg x 10 reps

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

Cable Rotator Cuff Exercises
3set 15 reps

Crunches
3set 15 reps

Reverse Crunches
3set 15 reps

Oblique Crunches (no pause)
3set 10+10 reps

Plank
1set 40sec

 

[FEVER]

30min walk on an empty stormach

ARMS & CALF

5min walk

Seated Alternate Dumbbell Curls
10kg x 15 reps
17?kg x 10 reps
20kg x 10 reps
22?kg x 10 reps
25kg x 8 reps (last 1-2 reps with spot)

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

Dumbbell Concentration Curls (tempo: 2-2-2)
4set 12-8 reps with 12?kg dumbbell

Seated Overhead Skullcrushers
30kg x 10 reps
35kg x 10 reps + 8 reps + 7 reps (as 45sec-restpause set)

EZ-Bar Reversegrip Curls (performed super slow)
4set 12 reps with 20kg

Triceps Pullover Press, Barbell
30kg x 10 reps
40kg x 10 reps
40kg x 8 reps
30kg x 10 reps

Barbell Wristcurls
20kg x 15-20 reps

Seated Donkey Calf Raise (with different foot positions)
6set 15-10 reps (last set as dropset)

 

[FEVER]

yesterday:
30min walk on an empty stormach

today:
35min cardio in the afternoon (10min walk, 15min run, 10min walk)

 

[FEVER]

LEGS

5min walk

SUPERSET:
- Leg Extensions 4set 25,20,15,12 reps (45kg,55kg,60kg,65kg)
vs.
- Seated Leg Curls 4set 25,20,15,12 reps (50kg,60kg,70kg,70kg)

Squat (performed slow with focus on constant tension on the muscle)
60kg x 10 reps
80kg x 10 reps
80kg x 10 reps
80kg x 10 reps

Smith Vertical Leg Press (wide stands, very deep reps)
100kg x 12 reps
100kg x 12 reps
100kg x 12 reps

Stiffelegged Deadlift, standing on a box
80kg x 10 reps
90kg x 10 reps
90kg x 8 reps

Walking Lunges
1set 50steps with a 10kg barbell

 

[FEVER]

My bodyfat is 8-9% atm. I think I will start carb cycling to get the last couple of %
What do you guys think about this schedule:

2975kcal week/average

3 days moderate: 300g carbs (320 with veggie carbs) 3050kcal
meal 1 100g
meal 2 100g (postworkout shake)
meal 3 100g
meal 4 0g
meal 5 0g
meal 6 0g

2 days High: 400g carbs (410 with veggies) 3500kcal
meal 1 100
meal 2 110 (postworkout shake)
meal 3 100
meal 4 100
meal 5 0
meal 6 0

2 days Low: 100g carbs (130g with veggie carbs) 2350 kcal
meal 1 100
meal 2 0
meal 3 0
meal 4 0
meal 5 0
meal 6 0


Day 1 High
Day 2 Moderate
Day 3 Moderate
Day 4 Low
Day 5 High
Day 6 Moderate
Day 7 Low

Day 1 LEGS
Day 2 Chest TRICEPS
Day 3 BACK TRAPZ
Day 4 OFF
Day 5 DELTS ABS
Day 6 ARMS CALF
Day 7 OFF

my shoulders are lacking so will go high on delts and leg days

 

[FEVER]

i'm back in my old gym the next couple of weeks.

today:
30min walk on an empty stormach

BACK & TRAPZ

Barbell Neck Shrugs
60kg x 20 reps
100kg x 15 reps
140kg x 10 reps
160kg x 8 reps
180kg x 5 reps + 140 x 6 reps + 100kg x 10 reps (as dropset)

Pro Lat Bar Pulldowns
70kg x 10 reps
80kg x 10 reps
100kg x 6 reps + 85kg x 6 reps + 70kg x 6 reps (as dropset, with a little spot on a few reps)

T-Bar Row (slow and squeezed)
40kg x 10 reps
50kg x 8 reps
60kg x 6 reps
60kg x 6 reps

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

Reversegrip Row, Cable
80lkg x 10 reps
80kg x 10 reps
80kg x 10 reps

Straight-Arm Pulldowns
50kg x 15 reps
50kg x 12 reps
50kg x 10 reps + 35kg x 10 reps + 25kg x 10 reps (as dropset)

5min walk

 

[FEVER]

30min walk on an empty stormach

DELTS & ABS

Smith Behind Neck Press
2 warmupsets
3 workingsets 8-6 reps

Seated Dumbbell Shoulderpress, Neutral-grip (slow and squeezed)
4 workingsets 12-8 reps

Barbell Front Delt Raise (super slow)
3 workingsets 12 reps

Seated Dumbbell Laterel Raises (as triple dropset)
3 workingsets 10-10-10 reps

Rear Delt Flye Machine
4 workingsets 12-8 reps

Hanging Leg Raise
3set 15,10,8 reps

Roman Chair Side Bend
3set 10 reps

Cable Crunches
3set 15,12,12 reps

 

[FEVER]

yesterday "in the morning": BICEPS & CALF

5min walk

EZ-Bar Curls
20kg x 12 reps
30kg x 12 reps
40kg x 12 reps
50kg x 8 reps + 40kg x 4 reps + 30kg x 6 reps (as dropset)

Seated Dumbbell Curls (slow and squeezed)
4sets 10-8

Preacher Curls
4sets 12-10

SUPERSET: Reverse Barbell Curls vs Wristcurls
3set 12+12

5min walk

"in the afternoon": TRICEPS

5min walk

Cable Pushdowns
4set 15-12 reps

EZ-Bar Skullcrushers
3set 10-8 reps

Dumbbell Kickbacks
3set 12-10 reps

Reversegrip Pushdowns
3set 12-10 reps

5min walk

 

[FEVER]

today:

35min walk on an empty stormach

 

[FEVER]

yesterday:
30min walk on an empty stormach

BACK & FOREARMS

Pro Lat Bar Pulldowns (all reps with good stretch and squeeze)
47kg x 10 reps
67kg x 10 reps
77kg x 10 reps
97kg x 6 reps + 77kg x 6 reps + 57kg x 7 reps (as dropset)

T-Bar Row (perform in a 90* angle, slow and squeezed)
40kg x 10 reps
50kg x 8 reps
60kg x 6 reps
60kg x 7 reps (spot on last rep)

One-arm Row, Seated Cable
33kg x 10 reps
40kg x 10 reps
47kg x 8 reps (last 1-2 reps as half reps)

Bentover Row, Reversegrip (performed in 90* angle, focus on stretch/squeeze the lowerlats)
40kg x 12 reps
50kg x 12 reps
50kg x 10 reps

Straight Arm Pulldowns
10out of 16 x 15 reps
10out of 16 x 12 reps
10out of 16 x 11 reps + 7out of 16 x 10 reps + 5out of 16 x 10 reps (as dropset)

Barbell Neck Shrugs
100kg x 15 reps
140kg x 10 reps
160kg x 6 reps + 120kg x 6 reps + 100kg x 10 reps (as dropset)

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

Cable Rope Curls
3set 12 reps

 

[FEVER]

30min walk on an empty stormach

DELTS

Smith Behind Neck Press
40kg x 10 reps
50kg x 10 reps
60kg x 10 reps (spot on last few reps)
60kg x 7 reps (spot last few reps)

Seated Neutralgrip Dumbbell Shoulderpress (1min between sets, slow and squeezed)
15kg x 12 reps
17?kg x 11 reps
20kg x 8 reps
20kg x 7 reps

Seated Dumbbell Laterels
10kg x 12 reps
12?kg x 10 reps
15kg x 8 reps (spot on the last few reps)
12?kg x 10 reps

Cable Lying Upright Row (focus on constant tension on the side delt)
3set 15 reps

Incline Face-down Rear Delt Flyes
3set 12 reps

Cable Rear Delt Row
3set 15 reps

Closegrip Barbell Press, from a rack
60kg x 10 reps
80kg x 6 reps
80kg x 6 reps

Hanging Leg Raise
4set 12-8 reps

 

[FEVER]

LEGS

5min walk

SUPERSET: (going back an forth with no rest between, all reps slow and squeezed)
- Leg Extensions 4sets 15-12 reps (50kg, 60kg, 70kg, 75kg)
vs.
- Seated Leg Curls 4set 15-12 reps (50kg, 65kg, 75kg, 75kg)

LF Seated Leg Press Machine, Close-stands (slow and squeezed)
60kg x 10 reps
80kg x 10 reps
100kg x 13 reps (last 2-3 reps with spot)

LF Seated Leg Press Machine, Wide-stands
60kg x 10 reps
80kg x 10 reps
100kg x 9 reps (last 3 reps with spot)

LF Seated Leg Press Machine, One-legged, Toes-inward (going back and forth with no rest)
3set 10 reps each leg with 20kg

Stifflegged Deadlift
80kg x 10 reps
100kg x 10 reps

Smith Calf Raise, Standing on a box
4set 20-15 reps with changing foot position

5min Recumbent Bike

 

[Storm]

I like those SLDLs, after all that volume they should be hard!

 

[FEVER]

i was totally fried after that one, normally i would get 3sets but there was just nothing left today

 

[FEVER]

30min walk on an empty stormach

ARMS

Alternate Dumbbell Curls
10kg x 15 reps
15kg x 10 reps
20kg x 10 reps
25kg x 11 reps (last 3 reps forced with focus on slow negatives)

Seated Barbell Curls (slow reps, focus on peak squeeze)
4sets 12 reps with 20kg

Standing Cable Curls (focus on stretch, last set as a dropset)
4sets 12-8 reps with 10out of 16

Cable Pushdowns (performed on lat pulley machine)
33kg x 15 reps
40kg x 15 reps
47kg x 12 reps
54kg x 10 reps (spot on last 2-3 reps)

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

Reversegrip Pulldowns
3set 12 reps with 10out of 16

Hammerstrength Crunch Machine
4set 15-8 reps

5min recumbent bike

 

[FEVER]

CHEST, TRICEPS, ABS

5min walk

Incline Dumbbell Press
4sets 10-6 reps

Flat Dumbbell Press
3set 10-6 reps

Flat Dumbbell Flyes, Extreme stretch
3set 12-8 reps with 10kg

Chest Dips
4set 10,10,10,8 reps

Machine Guillotine Flyes (focus on 3sec squeeze at the top)
3sets 12-8 reps

Triceps Pushdowns
3set 12-8 reps

Cable Overhead Triceps Extensions
3set 12-8 reps

Cable Reversegrip Pushdowns
3set 12-8 reps

Hanging Leg Raise
4set 15,10,10,8 reps

5min recumbent bike