Fever fighting factory

[FEVER]

I have had Salmonella. And it is something serious crap to get into the body

I have lost 5kg but finally i'm back and ready train again.

yesterday:

CHEST, DELTS, TRICEPS

Incline Dumbbell Press
25kg x 10 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

Machine Flyes
75kg x 12 reps
67kg x 12 reps
67kg x 10 reps

Seated Dumbbell Shoulder Press (slow and squeezed)
20kg x 10 reps
20kg x 10 reps
20kg x 9 reps
20kg x 8 reps

Seated Dumbbell Laterels
10kg x 12 reps
12?kg x 12 reps
15kg x 10 reps
15kg x 9 reps

Rear Delt Flye Machine
4sets 12-8 reps

Cable Triceps Extensions
10out of 16 x 12 reps
13out of 16 x 12 reps
16out of 16 x 10 reps
16out of 16 x 9 reps

Seated Dumbbell Overhead Triceps Extensions
30kg x 10 reps
30kg x 10 reps
30kg x 8 reps

Cable Reversegrip Pushdowns
10out of 16 x 12 reps
11out of 16 x 12 reps
12out of 16 x 10 reps

Hanging Leg Raise
3sets 15,12,10 reps

 

[FEVER]

BACK, TRAPZ, BICEPS

Barbell Neck Shrugs
60kg x 20 reps
100kg x 15 reps
140kg x 10 reps
140kg x 10 reps
140kg x 10 reps

Pro Lat Bar Pulldowns (focus on squeeze at the buttom)
67kg x 10 reps
77kg x 10 reps
87kg x 10 reps
87kg x 7 reps

Seated One-arm Row
33kg x 10 reps
40kg x 10 reps
47kg x 10 reps
54kg x 7 reps

T-Bar Row (slow and squeezed)
40kg x 10 reps
50kg x 10 reps
55kg x 8 reps
55kg x 7 reps

Back Extensions
3sets 20-15 reps

Seated Alternate Dumbbell Curls
12?kg x 10 reps
17?kg x 10 reps
20kg x 10 reps
20kg x 9 reps

Seated Barbell Curls (low pause)
3sets 12-8 reps

Preacher Curls (focus on good stretch)
3sets 12-8 reps

 

[FEVER]

40min cardio on an empty stormach (20min stairmaster + 20min recumbent bike)

 

[Storm]

good job man, keep at it!

 

[FEVER]

thanks bro.

LEGS

Calf Raise on a LF Seated Leg Press Machine
6set 15-12 (last set as a dropset)

Leg Extensions (flexed and squeezed)
50kg x 15 reps
60kg x 15 reps
70kg x 15 reps
80kg x 12 reps

LF Seated Leg Press Machine (performed as singles)
70kg x 10 reps
90kg x 10 reps
100kg x 10 reps
110kg x 9+1 rep (last rep with spot)

LF Seated Leg Press Machine (one-leg, Wide stands)
10kg x 10 reps
15kg x 10 reps
20kg x 10 reps
20kg x 8 reps

Seated Leg Curls
50kg x 15 reps
60kg x 15 reps
70kg x 15 reps
70kg x 13 reps

Dumbbell Stifflegged Deadlift, standing on a box
25kg x 10 reps
30kg x 10 reps
35kg x 10 reps
35kg x 10 reps

Lying Leg Curls
3set 15-12 reps

5min recumbent bike

 

[FEVER]

CHEST, DELTS, TRICEPS

5min walk

Flat Dumbbell Press
4set 10-6 reps

Incline Dumbbell Press
3set 10-6 reps

Flat Dumbbell Stretch Flyes
3set 12-8 reps

- 5min rest

Seated DB Shoulderpress (super slow and squeezed)
4set 10-6 reps

Seated Dumbbell Laterels
4set 12-8 reps

Rear Delt Flye Machine
4set 12-8 reps

- 5min rest

Cable Rope Pushdowns
4set 12-8 reps

Seated Overhead Skullcrushers
3set 10-6 reps

Cable Reversegrip Pushdowns
3set 12-8 reps

- 5min rest

Torso Rotation Machine (no pause between sets)
4set 15 reps each side

 

[FEVER]

BACK, NECK, BICEPS

5min walk

Head Harness
4sets 15-10 reps with 5kg, 10kg, 12?kg, 10kg

Straight Arm Pulldowns (squeeze the lats)
10out of 16 x 12 reps
13out of 16 x 12 reps
15out of 16 x 10 reps
16out of 16 x 8 reps

Seated One-arm Row, Cable
33kg x 10 reps
40kg x 10 reps
47kg x 10 reps
57kg x 6 reps

T-Bar Row (performed slow, squeezed and stretched)
40kg x 10 reps
50kg x 10 reps
55kg x 8 reps
60kg x 8 reps (spot on last 2 reps)

Cable Standing Rope Row (lowerlats)
8out of 16 x 12 reps
10out of 16 x 12 reps
9out of 16 x 12 reps

- 5min brake

Bentover Concentrations Curls (tempo: 2-2-2)
4sets 12-8 reps with 12?kg dumbbell

EZ-Bar Curls
30kg x 10 reps
40kg x 9 reps
40kg x 7 reps

Reversegrip EZ-Bar Curls
3sets 12 reps with 20kg

 

[FEVER]

On training days: 3175kcal (38%, 42%, 20%)

09:00
BCAA + Glutamine - 10 g

09:15 (35g quality protein, 100g carbs, 15g fat)
Rye & Oats - 146 g
Blueberry - 50 g
Strawberry - 50 g
Almonds - 15 g
Chicken/Turkey - 160g
MVP-365, millenniumsport.net - 2 tabs
MYCO super greens, millenniumsport.net - 3 tabs

11:00 Pre-workout (20g protein, 20g carbs)
Optimum Hydro Whey - 26 g
Pure Vitargo - 21 g

12:00 Intra-workout
BCAA + Glutamine - 10 g

13:00 Post-workout (30g protein, 90g carbs)
Optimum Hydro Whey - 39 g
Pure Vitargo - 95 g
CRE-02, millenniumsport.net - 3 tabs
L-Carnitine - 1000mg

14:00 (35g quality protein, 100g carbs, 15g fat)
Rye & Oats - 146 g
Blueberry - 50 g
Strawberry - 50 g
Almonds - 15 g
Chicken/Turkey - 160 g
MVP-365, millenniumsport.net - 2 tabs

17:00 (35g quality protein, 15g fat)
Mixed Vegetables and Salad - 200 g
Chicken/Turkey - 160 g
Macadamia Nuts - 15 g

20:00 (35g quality protein, 15g fat)
Mixed Vegetables and Salad - 200 g
Steak or Beef - 160 g
Macadamia Nuts - 9 g

24:00 (36g protein, 0 carbs, 10g fat)
Milk Protein Isolate - 40 g
Flaxseed Oil - 5 g
Omega-369, millenniumsport.net - 4 tabs
ZMK, millenniumsport.net - 2 tabs

 

[FEVER]

OFF DAYS: 2500 kcal (45% 20% 35%)

08:30
BCAA + Glutamine - 10g

- 40min cardio

09:30 (35g quality protein, 100g carbs, 15g fat)
Rye & Oats - 146 g
Blueberry - 50 g
Strawberry - 50 g
Almonds - 15 g
Chicken/Turkey - 160g
MVP-365, millenniumsport.net - 2 tabs
MYCO super greens, millenniumsport.net - 3 tabs

12:00 (40g protein, 20g fat)
Optimum Hydro Whey - 52 g
Organic Peanutbutter - 35 g

15:00 (35g quality protein, 15g fat)
Mixed Vegetables and Salad - 200 g
Chicken/Turkey - 160 g
Macadamia Nuts - 15 g

17:30 (40g protein, 20g fat)
Milk Protein Isolate - 43 g
Almonds - 35 g

20:30 (35g quality protein, 15g fat)
Mixed Vegetables and Salad - 200 g
Steak or Beef - 160 g
Macadamia Nuts - 9 g

24:00 (36g protein, 0 carbs, 10g fat)
Milk Protein Isolate - 40 g
Flaxseed Oil - 5 g
Omega-369, millenniumsport.net - 4 tabs
ZMK, millenniumsport.net - 2 tabs

 

[FEVER]

40min cardio on an empty stormach (20min stairmaster + 20min recumbent bike)

 

[FEVER]

CHEST, DELTS, TRICEPS

5min walk

Incline Dumbbell Press
20kg x 10 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 7 reps

Seated Chest Press Machine (super squeezed, Low pause)
50kg x 12 reps
50kg x 12 reps
50kg x 10 reps

- 5min brake

Seated Dumbbell Shoulderpress (super squeezed)
22?kg x 10 reps
22?kg x 9 reps
22?kg x 8 reps
22?kg x 7 reps

Seated Dumbbell Laterel Raises
10kg x 12 reps
12?kg x 12 reps
15kg x 10 reps
15kg x 10 reps

Rear Delt Flye Machine
54kg x 12 reps
60kg x 12 reps
67kg x 12 reps
75kg x 10 reps

- 5min brake

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

Seated Overhead Skullcrushers, Barbell
25kg x 10 reps
30kg x 10 reps
35kg x 8 reps
35kg x 7 rep

Triceps Dips
3sets 10 reps

Cable Crunches
16out of 16 x 15 reps
16out of 16 + 5kg x 15 reps
16out of 16 + 20kg x 10 reps
16out of 16 + 20kg x 8 reps

 

[FEVER]

BACK, TRAPZ, BICEPS

5min walk

Barbell Neck Shrugs
60kg x 20 reps
100kg x 15 reps
140kg x 10 reps
160kg x 8 reps
140kg x 10 reps

Pro Lat Bar Pulldowns (squeeze the lats)
57kg x 10 reps
77kg x 10 reps
87kg x 10 reps
97kg x 8 reps (help on last 2-3 reps)

Seated One-arm Row
33kg x 10 reps
40kg x 10 reps
47kg x 10 reps
57kg x 8 reps

T-Bar Row (slow, squeeze, stretch)
40kg x 10 reps
50kg x 10 reps
60kg x 8 reps
60kg x 7 reps

Hyperextensions
3set 15-12 reps

- 5min brake

Seated Alternate Dumbbell Curls
12? kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps
20 kg x 8 reps

Seated Barbell Curls (slow, low pause)
3sets 12-10 reps with 20kg barbell

SUPERSET: Reversegrip EZ-Bar Curls vs Barbell Wristcurls
20kg x 12 reps + 20kg x 12 reps
30kg x 10 reps + 20kg x 12 reps
30kg x 10 reps + 20kg x 10 reps

 

[FEVER]

40min cardio on an empty stormach (20min stairmaster + 20min recumbent bike) 120-130 bpm

 

[FEVER]

LEGS

5min walk
5min stretching

Smith Calf Raise, standing on box
20kg x 15 reps
60kg x 15 reps
100kg x 15 reps
120kg x 12 reps
140kg x 10 reps
160kg x 6 reps + 100kg x 6 reps + 60kg x 6 reps (as a dropset)

SUPERSET: (going back and forth with no or very little rest between sets)
Leg Extensions 4sets 25, 20, 15, 12 reps (50kg, 60kg, 70kg, 70kg)
vs
Seated Leg Curls 4sets 25, 20, 15, 12 reps (50kg, 60kg, 70kg, 70kg)

LF Seated Leg Press Machine
70kg x 10 reps
90kg x 10 reps
105kg x 10 reps
115kg x 10 reps

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

Smith Vertical Leg Press (Wide stands, deep reps)
100kg x 10 reps
110kg x 10 reps
120kg x 7 reps
120kg x 6 reps

Lying Leg Curls
3sets 12-8 reps

5min walk

nothing left!!

 

[FEVER]

CHEST, DELTS, TRICEPS

Incline Dumbbell Press
4sets 10-6 reps

Flat Dumbbell Press
4sets 10-6 reps

Low Pulley Cable Flyes, Unilaterel
3sets 12-8 reps

- 5min brake

Seated Dumbbell Shoulderpress
4sets 10-6 reps

Seated Dumbbell Laterel Raises
4sets 12-8 reps

Rear Delt Flye Machine
3sets 12-8 reps

- 5min brake

Cable Rope Pushdowns
4sets 12-8 reps

Seated Barbell Overhead Skull Crushers
3sets 12-8 reps

Triceps Dips
4sets 10-6 reps

Hanging Leg Raise
4sets 15,12,10,8 reps

 

[FEVER]

DAY 1: CHEST, TRICEPS
DAY 2: LEGS, ABS
DAY 4: DELTS, TRAPZ, CALF
DAY 5: BACK, BICEPS
DAY 6: OFF
____________________________________________

yesterday:

30min stairmaster on an empty stormach

BACK & TRAPZ

Straight Arm Pulldowns (slow, squeeze the lats!)
50kg x 12 reps
70kg x 12 reps
75kg+5kg x 9+3 reps (last 3 reps forced)

Closegrip Pulldowns (slow, squeeze the lats!)
60kg x 10 reps
80kg x 10 reps
90kg x 6+3 reps (last 3 reps forced)

Cable One-arm Row
40kg x 10 reps
60kg x 10 reps
70kg x 7+3 reps (last 3 reps forced)

T-Bar Row (with a straight-bar)(performed for rhomboids with elbows out)
40kg x 10 reps
50kg x 8 reps
60kg x 6+3 reps (last 3 reps forced)

Deadlift (all reps from deads) (long time since the last deadlift. Just an easy start)
60kg x 6 reps
100kg x 6 reps
100kg x 6 reps

Hyperextensions
BW x 15 reps
BW x 12 reps
BW x 12 reps

Dumbbell Shrugs
30kg x 15 reps
38kg x 15 reps
44kg x 15 reps

 

[FEVER]

today

30min stairmaster on an empty stormach

CHEST & TRICEPS

Incline Dumbbell Press
20kg x 12 reps
30kg x 10 reps
35kg x 10 reps
40kg x 7 reps + 25kg x 5 reps + 17?kg x 6 reps (as dropset)

Flat Dumbbell Press
25kg x 10 reps
30kg x 10 reps
35kg x 7 reps + 25kg x 5 reps + 17?kg x 5 reps (as dropset)

Decline Dumbbell Press (palms inward)
25kg x 10 reps
30kg x 6 reps + 20kg x 4 reps + 12?kg x 6 reps (as dropset)

SUPERSET:
* Flye Machine 3sets 10
vs
* Cable Crossovers 3sets 10

- 5min brake

Seated DB Overhead Triceps Extensions (focus on slow controlled negatives)
10kg x 12 reps
12?kg x 10 reps
12?kg x 10 reps

Cable-Machine Overhead Frenchpress (focus on slow crontrolled negatives)
25kg x 12 reps
30kg x 10 reps
35kg x 7+3 reps (last 3 reps forced)

Machine Dips
80kg x 12 reps
110kg x 12 reps
110kg x 10 reps

Cable Reversegrip Pushdowns
FST-7

 

[FEVER]

30min stairmaster on an empty stormach

 

[FEVER]

LEGS & ABS

5min bike
5min Stretching

Leg Extensions (super slow and squeezed)
50kg x 15 reps (easy)
70kg x 15 reps (moderate)
90kg x 14 reps (max!) (last 3 reps forced)

Leg Press, Close stands (slow and squeezed)
200kg x 12 reps (easy)
240kg x 12 reps (moderate)
280kg x 13 reps (max!) (last 3-4 reps forced)

Leg Press, Wide stands (Deep, slow and squeezed)
200kg x 12 reps (easy)
240kg x 12 reps (moderate)
280kg x 9 reps + 240kg x 4 reps + 200kg x 6 reps (max! dropset)

Seated Leg Curls (super slow and squeezed)
70kg x 15 reps (easy)
90kg x 15 reps (moderate)
100kg x 17 reps (max!) (last 3-4 reps forced)

Stifflegged Deadlift, standing on a box
60kg x 10 reps (easy)
80kg x 10 reps (moderate)
100kg x 8? reps (max!)

SUPERSET:
* Hanging Leg Raise 3set 15,12,10 reps
* Cable Crunches 3set 15,12,10 reps

 

[FEVER]

DELTS, TRAPZ, CALF

Seated Shoulder Press (special very deep stretch techniqe. very long ROM)
17?kg x 12 reps (easy)
22?kg x 10 reps (easy)
25kg x 8 reps (modereate)
27?kg x 10 reps (max) (last 3 reps forced)

Seated DB Laterels
10kg x 12 reps (easy)
12?kg x 12 reps (moderate)
15kg x 10 reps + 10kg x 10 reps + 5kg x 10 reps (max)(dropset)

Rear Delt Flye Machine
150lbs x 15 reps (easy)
170lbs x 12 reps (moderate)
190lbs x 11 reps (max)

SUPERSET: (going back and forth without rest. 3 rotations, 12 reps each)
* Incline Face-Down Barbell Reversegrip Front Delt Raise
vs
* Cable Rear Delt Flyes

Dumbbell Shrugs (hold and squeeze)
30kg x 12 reps
35kg x 12 reps
40kg x 10 reps

- 5min rest

Smith Standing Calf Raise
30kg x 15 reps
70kg x 15 reps
110kg x 12 reps
130kg x 10 reps
150kg x 8 reps
150kg x 7 reps

Seated Calf Raise (low pause, deep stretch and squeeze)
3sets with 10out of 30 x 12-8 reps

15min stairmaster