Fever fighting factory

[FEVER]

BACK & BICEPS

Straight Arm Pulldowns (squeeze the lats)
40kg x 12 reps (warmup)
60kg x 12 reps (easy)
70kg x 11 reps (moderate)
75kg+5kg x 6+3 reps (max) (last 3 reps forced)

Cable One-arm Row (squeeze the lats)
35kg x 12 reps (easy)
50kg x 11 reps (moderate)
60kg x 7+3 reps (max) (last 3 reps forced)

Pro Lat Bar Pulldowns (squeeze the lats, slow negatives)
60kg x 10 reps (easy)
75kg x 10 reps (moderate)
85kg x 6+3 reps (max) (last 3 reps forced)

T-Bar Row, With straight-bar (performed for rhomboids with elbows out)
30kg x 12 reps (easy)
40kg x 10 reps (moderate)
50kg x 6+3 reps (max) (last 3 reps forced)

- 5min rest

Standing Bentover DB Concentration Curls (squeeze, tempo: 2-2-2)
10kg x 12 reps (easy)
12?kg x 12 reps (moderate)
15kg x 9 reps + 10kg x 6 reps + 7?kg x 5 reps (max, dropset)

Barbell Spidercurls (widegrip, focus on slow controlled negatives)
20kg x 12 reps (easy)
25kg x 10 reps (moderate)
30kg x 7+3 reps (max) (last 3 reps forced)

SUPERSET:
* Cable Reversegrip Curls, 3sets 12-8 reps (30kg, 40kg, 50kg)
vs
* Cable Wristcurls, 3sets 12-8 reps (40kg, 50kg, 60kg)

15min stairmaster

 

[FEVER]

30min recumbent bike on an empty stormach this morning

 

[FEVER]

CHEST & TRICEPS

Incline Dumbbell Press
20kg x 12 reps (warmup)
30kg x 10 reps (easy)
35kg x 10 reps (moderate)
40kg x 6+3 reps (max) (last 3 reps forced)

Flat Dumbbell Press
25kg x 10 reps (easy)
30kg x 10 reps (moderate)
35kg x 8+2 reps (max) (last 2 reps forced)

Chest Dips (super squeezed)
BW x 10 reps (easy)
BW x 10 reps (moderate)
BW+10kg x 6 reps + BW x 6 reps + Assisted BW x 5 reps (max) (as dropset)

Flat Dumbbbell Flyes (low pause and focus on extreme stretch)
3sets 10kg 15-12 reps

- 5min rest

Seated One-arm Dumbbell Overhead Triceps Extensions
10kg x 12 reps (easy)
12?kg x 12 reps (moderate)
15kg x 9 reps + 10kg x 6 reps + 5kg x 6 reps (max) (as dropset)

Lying Barbell Skullcrushers
3sets 12-8 reps (just bloodwork)

Machine Dips
3sets 12-8 reps (easy, moderate, max)

15min stairmaster

 

[FEVER]

felt a little tired today

LEGS

5min recumbent bike
5min stretching

Leg Extensions (super slow and squeezed)
50kg x 15 reps (easy)
70kg x 15 reps (moderate)
90kg x 13 reps (last 3 reps forced)

Leg Press, Close stands
200kg x 12 reps (easy)
250kg x 12 reps (moderate)
300kg x 12 reps (max) (last 3 reps forced)

Leg Press, Wide stands
200kg x 12 reps (easy)
250kg x 10 reps (moderate)
300kg x 10 reps (max) (last 2 reps forced)

- 5min rest

Seated Leg Curls (super slow and squeezed)
70kg x 15 reps (easy)
90kg x 15 reps (moderate)
100kg x 15 reps (max) (last 2 reps forced)

Stifflegged Deadlift, standing on a box
60kg x 10 reps (easy)
80kg x 10 reps (moderate)
100kg x 9 reps (max)

Hyperextensions
3sets 15-12 reps

SUPERSET:
* Hanging Leg Raise 3sets 15-12 reps
vs
* Cable Crunches 3sets 15-12 reps

 

[FEVER]

DELTS, TRAPZ, CALF

Seated Dumbbell Shoulderpress (special very deep stretch techniqe. very long ROM)
17?kg x 12 reps (warmup)
22?kg x 10 reps (easy)
25kg x 9 reps (moderate)
27?kg x 9 reps (max) (last 3 reps forced)

Seated Dumbbell Laterels
10kg x 12 reps (easy)
12?kg x 12 reps (moderate)
17?kg x 8 reps + 10kg x 10 reps + 7kg x 10 reps (max) (as dropset)

Rear Delt Flye Machine
130lbs x 15 reps (easy)
170lbs x 12 reps (moderate)
190lbs x 12 reps (max) (last 3 reps forced)

Cable Laterel Raises, One-arm
10kg x 12 reps (easy)
15kg x 10 reps (moderate)
20kg x 10 reps (max) (last 3 reps forced with focus on the negatives)

Barbell Neck Shrugs
100kg x 12 reps
140kg x 10 reps
180kg x 8 reps + 140kg x 8 reps + 100kg x 8 reps (max) (as dropset)

- 5min rest

Smith Calf Raise, Standing on a box
30kg x 15 reps
70kg x 15 reps
110kg x 15 reps
130kg x 10 reps
150kg x 8 reps
150kg x 6 reps

Seated Calf Raise
10out of 30 x 12 reps
12out of 30 x 12 reps
14out of 30 x 10 reps

15min stairmaster

 

[FEVER]

BACK & BICEPS

Straight-arm Pulldowns (squeeze the lats!)
40kg x 12 reps (warmup)
60kg x 12 reps (easy)
70kg x 12 reps (moderate)
75kg+5kg plate x 10 reps (max) (last 3 reps forced)

Reversegrip Pulldowns (squeeze the lats)
60kg x 12 reps (easy)
75kg x 10 reps (moderate)
90kg x 10 reps (max) (last 3 reps forced)

Cable One-arm Row
40kg x 10 reps (easy)
55kg x 10 reps (moderate)
65kg x 10 reps (max) (last 3 reps forced)

T-Bar Row, with a Straight-bar (performed with elbows out)
30kg x 10 reps (easy)
50kg x 10 reps (moderate)
60kg x 9 reps (max) (last 3 reps forced)

- 5min rest

Standing DB Bentover Concentration Curls (tempo: 2-2-2)
10kg x 12 reps (easy)
12?kg x 12 reps (moderate)
15kg x 10 reps + 10kg x 6 reps + 5kg x 8 reps (max) (as dropset)

Barbell Spidercurls (widegrip, focus on controlled negatives and good stretch at the buttom)
20kg x 12 reps (easy)
25kg x 11 reps (moderate)
30kg x 10 reps (max) (last 3 reps forced)

SUPERSET:
* EZ-Bar Reversegrip Curls 3sets 12-8 reps (20kg,30kg,35kg)
vs
* Barbell Wristcurls 3sets 12-8 reps (20kg,30kg,30kg)

15min stairmaster

 

[FEVER]

30min stairmaster on an empty stormach

 

[FEVER]

CHEST & TRICEPS

Incline Dumbbell Press
20kg x 12 reps (warmup)
30kg x 10 reps (easy)
35kg x 10 reps (moderate)
40kg x 9 reps (max) (last 2-3 reps forced)

Flat Dumbbell Press
25kg x 10 reps (easy)
30kg x 10 reps (moderate)
35kg x 9 reps (max) (last 2-3 reps forced)

Chest Dips (squeeze and hold at the top)
BW x 10 reps (moderate)
BW x 10 reps (moderate)
BW+10kg plate x 6 reps + BW x 4 reps + Assisted BW x 4 reps (max) (as dropset)

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

- 5min rest

Seated One-arm DB Overhead Triceps Extensions
10kg x 12 reps (easy)
12?kg x 12 reps (moderate)
15kg x 10 reps (max) (last 2 reps forced)

Cable Pushdowns (super controlled and squeezed)
3sets 12-8 reps

Triceps Dips
80kg x 12 reps (easy)
100kg x 12 reps (moderate)
120kg x 13 reps (max) (last 3 reps forced)

15min stairmaster

 

[FEVER]

LEGS & ABS

5min recumbent bike
5min stretching

Leg Extensions
40kg x 15 reps (easy)
70kg x 15 reps (moderate)
90kg x 14 reps (max) (last 3 reps forced)

Leg Press, Closestands (slow and deep reps)
200kg x 12 reps (easy)
250kg x 10 reps (moderate)
300kg x 11 reps (max) (last 3 reps forced)

Leg Press, Widestands (slow and deep reps)
200kg x 12 reps (easy)
250kg x 12 reps (moderate)
300kg x 8 reps + 250kg x 5 reps + 200kg x 6 reps (max) (as dropset)

- 5min rest

Seated Leg Curls
70kg x 15 reps (easy)
90kg x 15 reps (moderate)
100kkg x 16 reps (max) (last 2-3 reps forced)

Stifflegged Deadlift, standing on a box
60kg x 10 reps (easy)
80kg x 10 reps (moderate)
100kg x 11 reps (max)

Reverse Hyperextensions
3sets 15-12 reps

Hanging Leg Raise
3sets 15-12 reps

Obique Crunches
2sets max

 

[FEVER]

30min recumbent bike on an empty stormach

 

[FEVER]

DELTS, TRAPZ, CALF

Seated Dumbbell Shoulderpress (special very deep stretch techniqe. very long ROM)
17?kg x 12 reps (warmup)
22?kg x 10 reps (easy)
25kg x 8 reps (moderate)
27?kg x 10 reps (max) (last 3 reps forced)

Seated Dumbbell Laterels
10kg x 12 reps (easy)
12?kg x 12 reps (moderate)
17?kg x 9 reps + 10kg x 10 reps + 7?kg x 10 reps (max) (as dropset)

Rear Delt Flye Machine
130lbs x 12 reps (easy)
170lbs x 12 reps (moderate)
190lbs x 12 reps (max) (spot on last 4 reps)

Cable Rear Delt Flyes
15kg x 12 reps (easy)
20kg x 12 reps (moderate)
25kg x 11 reps (max) (last 3 reps forced)

Dumbbell Shrugs (squeeze and hold at the top)
30kg x 12 reps (easy)
38kg x 12 reps (moderate)
44kg x 10 reps + 5 reps + 4 reps (max) (as 10sec-restpause-set)

- 5min rest

Smith Calf Raise, Standing on a box (low pause between sets)
30kg x 15 reps
70kg x 15 reps
110kg x 15 reps
130kg x 12 reps
150kg x 8 reps
150kg x 6 reps

Seated Calf Raise
10out of 30 x 12 reps (easy)
13out of 30 x 12 reps (moderate)
15out of 30 x 12 reps (max) (last 2 reps forced)

15min stairmaster

 

[FEVER]

BACK & BICEPS

Straight Arm Pulldowns (Squeeze the lats)
40kg x 12 reps (warmup)
55kg x 12 reps (easy)
70kg x 11 reps (moderate)
75kg+5kg plate x 11 reps (max) (last 3 reps forced)

Cable One-arm Row
35kg x 10 reps (easy)
55kg x 10 reps (moderate)
70kg x 10 reps (max) (last 3 reps forced)

Pro Lat Bar Pulldowns (squeeze the lats)
60kg x 10 reps (easy)
75kg x 10 reps (moderate)
90kg x 9 reps (max) (last 3 reps forced)

T-Bar Row (performed for rhomboids area with elbows out)
30kg x 10 reps (easy)
50kg x 10 reps (moderate)
60kg x 9 reps (max) (last 3 reps forced)

- 5min rest

Stnading Bentover Concentration Curls (tempo: 2-2-2)
10kg x 12 reps (easy)
12?kg x 12 reps (moderate)
15kg x 8 reps + 10kg x 8 reps + 5kg x 8 reps (max) (as dropset)

Barbell Curls (with 2 * 2? kg plate hanging from the bar) (super squeezed and controlled negatives)
20kg+5kg x 12 reps (easy)
25kg+5kg x 10 reps (moderate)
30kg+5kg x 9 reps (max) (last 3 reps forced with focus on negatives)

SUPERSET:
* EZ-Bar Reversegrip Curls, 3sets 12-8 reps (20kg,25kg,30kg) (easy,moderate,max)
vs
* Barbell behind back wristcurls, 3sets 12 reps (20kg,25kg,30kg) (easy,moderate,max)

15min stairmaster

 

[FEVER]

30min easy Incline Walk on an empty stormach

 

[FEVER]

CHEST & TRICEPS

Incline Dumbbell Press
20kg x 12 reps (warmup)
30kg x 10 reps (easy)
35kg x 8 reps (moderate)
40kg x 9 reps (max) (last 3 reps forced)

Flat Dumbbell Press
25kg x 10 reps (easy)
30kg x 10 reps (moderate)
35kg x 10 reps (max) (last 3 reps forced)

Standing Cable Crossovers
20kg x 12 reps (easy)
30kg x 12 reps (moderate)
40kg x 9 reps (max) (last 3 reps forced)

Chest Dips (low pause, squeeze chest)
3sets 10,8,7 reps

- 5 min pause

Seated One-arm DB Overhead Triceps Extensions
10kg x 12 (easy)
12?kg x 11 reps (moderate)
15kg x 10 reps (max) (last 3 reps forced)

Cable Reversegrip Pushdowns (hold and squeeze)
45kg x 12 reps (easy)
55kg x 12 reps (moderate)
65kg x 10 reps (max) (last 3 reps forced)

Triceps Dip Machine (elbows out)
90kg x 12 reps (easy)
110kg x 12 reps (moderate)
130kg x 10 reps (max) (last 3 reps forced)

FST-7 Cable Pushdowns
7sets, 10reps, 30sec rest between sets, just bloodwork

15min stairmaster

 

[FEVER]

LEGS & ABS

5min Recumbent Bike
5min stretching

Leg Extensions (slow and squeezed)
40kg x 15 reps (easy)
70kg x 15 reps (moderate)
90kg x 14 reps (max) (last 3 reps forced)

Leg Press, Close stands (deep, slow reps)
200kg x 12 reps (easy)
250kg x 10 reps (moderate)
300kg x 12 reps (max) (last 3 reps forced)

Leg Press, Wide stands (very deep, slow reps)
200kg x 12 reps (easy)
250kg x 10 reps (moderate)
300kg x 5 reps + 250kg x 8 reps (max) (300kg felt to heavy today. Had to drop. Last 2 reps forced)

- 5min rest (5g BCAA)

Seated Leg Curls (super slow hold and squeezed)
70kg x 15 reps (easy)
90kg x 15 reps (moderate)
100kg x 16 reps (max)

Stifflegged Deadlift, standing on a box
70kg x 10 reps (easy)
90kg x 10 reps (moderate)
110kg x 8 reps (max)

Hyperextensions
3sets 15-12 reps

- 5min rest (5g BCAA)

Hanging Leg Raise
3sets 15-12 reps

Cable Crunches
3sets 15-12 reps

 

[FEVER]

after a few month at my old gym im back in the new crap gym.

DELTS, TRAPZ, CALF

Cable Rotator Cuff and Laterel Head Bloodwork
4sets 15-12 reps

Seated Dumbbell Shoulderpress
20kg x 11 reps (easy)
25kg x 9 reps (moderate)
30kg x 8 reps (max) (last 2-3 reps forced)

Seated Dumbbell Laterel Raises
10kg x 12 reps (easy)
12?kg x 12 reps (moderate)
17?kg x 8 reps + 12?kg x 6 reps + 6kg x 10 reps (max) (as dropset)

Rear Delt Flye Machine
54kg x 12 reps (easy)
68kg x 12 reps (moderate)
75kg x 12 reps (max) (last 3 reps forced)

Cable One-arm Front Delt Raise
2out of 16 x 12 reps (easy)
3out of 16 x 12 reps (moderate)
4out of 16 x 10 reps (max) (last 2-3 reps forced)

Barbell Shrugs
100kg x 12 reps (easy)
140kg x 10 reps (moderate)
180kg x 6 reps (FAIL. I couldn't hold the weight for some reason so I had to drop it)

Smith Calf Raise, Standing on a box (low pause)
20kg x 15 reps
60kg x 15 reps
100kg x 15 reps
120kg x 10 reps
140kg x 8 reps
140kg x 7 reps

Calf Raise on a Seated Leg Press Machine (outer area calf)
60kg x 12 reps (easy)
80kg x 12 reps (moderate)
100kg x 10 reps (max) (last 3 reps forced)

15min stairmaster

 

[FEVER]

BACK & BICEPS

Straight Arm Pulldowns (hold and squeeze at the buttom)
6out of 16 x 12 reps (warmup)
10out of 16 x 12 reps (easy)
13out of 16 x 12 reps (moderate)
16out of 16 x 10 reps (max) (last 2 reps forced)

Reversegrip Pulldowns (hold and squeeze at the buttom)
57kg x 10 reps (easy)
77kg x 8 reps (moderate)
87kg x 9 reps (max) (last 3 reps forced)

Seated One-arm Row, Chest Supported
40kg x 10 reps (easy)
47kg x 8 reps (moderate)
57kg x 9 reps (max) (last 3 reps forced)

T-Bar Row, With a straight-Bar (performed for rhomboid area with elbows out)
30kg x 12 reps (easy)
50kg x 10 reps (moderate)
60kg x 9 reps (max) (last 3 reps forced)

- 5min rest

Standing Bentover Concentration Curls (hold and squeeze at the top. Tempo: 2-2-2)
10kg x 12 reps (easy)
12?kg x 12 reps (moderate)
15kg x 8 reps + 10kg x 7 reps + 7kg x 6 reps (max) (as dropset)

45*Incline Dumbbell Curls (performed with super slow and controlled negatives. Good stretch at the buttom)
12?kg x 12 reps
15kg x 12 reps
15kg x 12 reps

SUPERSET
* EZ-Bar Reversegrip Curls, 3sets 12 reps (20kg,25kg,30kg) (easy, moderate, max)
vs
* Behind Back Wristcurls, 3sets 12-10 reps (20kg, 25kg, 25kg)

 

[FEVER]

CHEST & TRICEPS

Decline Barbell Press
40kg x 15 reps (warmup)
60kg x 12 reps (easy)
80kg x 10 reps (moderate)
100kg x 6 reps + 80kg x 5 reps + 60kg x 6 reps (max) (as dropset)

Incline Dumbbell Press
25kg x 10 reps (easy)
30kg x 10 reps (moderate)
35kg x 8 reps (max) (last 2 reps forced)

Flat Dumbbell Stretch Flyes
10kg x 12 reps (easy)
15kg x 10 reps (moderate)
17?kg x 10 reps (max) (spot on last few reps)

LF Seated Chest Press Machine (all reps super controlled squeeze and negatives)
50kg x 12 reps (easy)
60kg x 10 reps (moderate)
70kg x 7 reps + 50kg x 4 reps + 30kg x 6 reps (max) (as dropset)

- 5min rest

Seated One-arm Dumbbell Overhead Triceps Extensions
10kg x 12 reps (easy)
12?kg x 10 reps (moderate)
15kg x 8 reps + 10kg x 5 reps + 6kg x 6 reps (max) (as dropset)

Cable Pushdowns
3sets 12-8 reps (easy, moderate, max)

Triceps Dips (laterel-head)
3sets 10-6 reps

FST-7 Cable Rope Triceps Extensions
7sets, 10reps, 30sec rest between sets

 

[FEVER]

LEGS & ABS

5min stretching
5min easy walk

Leg Extensions (slow and squeezed)
40kg x 15 reps (easy)
60kg x 15 reps (moderate)
75kg x 17 reps (max) (last 3-4 reps forced)

LF Seated Leg Press Machine (close stands, deep reps, squeezed and flexed)
70kg x 12 reps (easy)
90kg x 12 reps (moderate)
120kg x 11 reps (max) (last 3 reps forced)

Smith Machine Vertical Leg Press (wide stands)
60kg x 12 reps (easy)
100kg x 12 reps (moderate)
120kg x 12 reps (max) (last 3 reps forced)

- 5min rest

Seated Leg Curls (super slow, squeezed and flexed)
50kg x 15 reps (easy)
60kg x 15 reps (moderate)
70kg x 16 reps (max) (last 3 reps forced)

Stifflegged Deadlift, Standing on a box
70kg x 10 reps (easy)
90kg x 10 reps (moderate)
110kg x 8 reps (max)

Hyperextensions
3sets 15-12 reps

- 5min rest

Hanging Leg Raise
3sets 15-12 reps

LF Torso Rotation Machine
3sets 15 reps

 

[FEVER]

I have started my offseason. I will still eat pretty clean food and slowly bulk up the Calories.
I will also eat a cheatmeal once in a while

OFF Days: 2600kcal
300g Protein
150g Carbs
90g Fat

Training Days: 3300kcal
300g Protein
340-350g Carbs
75g Fat

Meal 1
Scivation Xtend- 2 scoops

Meal 2 (40g P, 90g C, 15g F)
Organic Whole Grain Rye Bread - 215 g
Cucumber - 150 g
Frozen Berries - 100 g
Egg, Whites - 10 pcs.
Egg, Whole - 1 pcs.
Supplements: Fishoil, MVP-365, Myco Greens

Meal 3 (40g P, 60g C, 15g F)
Oats - 100 g
Almonds- 20 g
Scitec Uber Milk - 2 scoops (Coldpressed Milk Protein Isolate)

Pre-Workout
ON's Amino Engery - 1 scoop

Intra-Workout (when I change bodypart)
Scivation Xtend - 1 scoop

Post-Workout (30g P, 90g C)
ON's Hydro Whey - 2 scoops
Pure Vitargo - 100 g
CRE-02 - 4 tabs
Liquid L-Carnitine + Vitamin C - 1000 mg : 120 mg

Meal 4 (40g P, 80g C, 15g F)
Organic Whole Grain Rye Bread - 215 g
Cucumber - 150 g
Egg, Whites - 10 pcs.
Egg, Whole - 1 pcs.
Supplements: Fishoil, MVP-365, Myco Greens

Meal 5 (40g P, 15g C, 15g F)
Steak/Lean Beef/Salmon - 190g
Mixed Vegetables & Salad - 300g
Supplements: Fishoil

Meal 6 (40g P, 2g C, 15g F)
Uber Milk - 2 scoops
Raw Peanuts - 28g
Supplements: ZMK