Fever fighting factory

[FEVER]

yesterday: 40min stairmaster in the afternoon

 

[FEVER]

DELTS, TRAPZ, CALF

Cable Rotator Cuff and Laterel Head Bloodwork
5sets 15-12 reps

Smith Seated Shoulderpress (all reps deep, slow and squeeze)
40kg x 12 reps (easy)
50kg x 10 reps (moderate)
60kg x 9 reps (last 2 reps forced) + 40kg x 6 reps (last rep forced) (max) (as dropset)

Seated Dumbbell Laterels
10kg x 12 reps (easy)
12?kg x 12 reps (moderate)
17?kg x 8 reps (last 2 reps forced) + 10kg x 10 reps (max) (as dropset)

Cable Rear Delt Laterels
1out of 16 x 12 reps (easy)
1out of 16 x 12 reps (moderate)
2out of 16 x 12 reps (last 4 reps forced) + 1out of 16 x 10 reps (last 4 reps forced) (max) (as dropset)

Dumbbell Neck Shrugs (all reps super squeezed and hold at the top)
30kg x 12 reps (easy)
35kg x 10 reps (moderate)
35kg x 10 reps + 30kg x 6 reps + 25kg x 5 reps

- 5min rest

Smith Calf Raise, Standing on a box (squeeze and hold at the top)
20kg x 15 reps
60kg x 15 reps
100kg x 15 reps
120kg x 12 reps
140kg x 8 reps
150kg x 6 reps
160kg x 5 reps
170kg x 5 reps + 140kg x 5 reps + 100kg x 5 reps + 60kg x 5 reps (as dropset)

5min easy walk

 

[FEVER]

BACK & BICEPS

Cabel Seated Straight Arm Pulldowns (squeeze the lats)
1.set 12 reps (easy)
2.set 12 reps (moderate)
3.set 9 reps (max) (last 3 reps forced)

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

Seated One-arm Row
40kg x 10 reps (easy)
47kg x 10 reps (moderate)
57kg x 10 reps (max)

T-Bar Row, Performed for rhomboid area
40kg x 10 reps (easy)
50kg x 10 reps (moderate)
60kg x 9 reps (max) (last 3 reps forced)

- 5min rest

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

Incline Dumbbell Curls (super slow controlled negatives)
10kg x 12 reps (easy)
12?kg x 12 reps (moderate)
15kg x 10 reps (max) (last 3 reps focus on negatives)

SUPERSET:
EZ-Bar Reversegrip Curls, 3sets 12-8 reps (20kg, 27?kg, 32?kg) (easy) (moderate) (max)
vs
Behind Back Wristcurls, 3sets 12-8 reps (20kg, 25kg, 25kg) (easy) (max) (max)

 

[FEVER]

40min stairmaster on an empty stormach this morning . low carb today

 

[FEVER]

CHEST & TRICEPS

Decline Barbell Press (all reps squeezed with controlled negatives)
60kg x 12 reps (easy)
60kg x 10 reps (easy)
80kg x 10 reps (moderate)
100kg x 6 reps + 80kg x 4 reps + 60kg x 5 reps (max) (as dropset)

Incline Dumbbell Press
25kg x 10 reps (easy)
30kg x 8 reps (moderate)
35g x 9 reps (last 2 reps forced)

Hammerstrenght Seated Chest Press Machine (all reps squeezed with controlled negatives)
80kg x 12 reps (easy)
100kg x 10 reps (moderate)
120kg x 9 reps (max) (last 3 reps forced)

LF Flye Machine
46kg x 12 reps (easy)
60kg x 12 reps (moderate)
67kg x 9 reps (max) (last 2 reps forced)

- 5-10min rest

Seated One-arm Dumbbell Overhead Triceps Extension
10kg x 12 reps (easy)
12?kg x 12 reps (moderate)
15kg x 9 reps + 10kg x 4 reps + 5kg x 5 reps (max) (as dropset)

Cable Reversegrip Pulldowns
33kg x 12 reps
47kg x 12 reps
57kg x 9 reps (last 2 reps forced)

Triceps Dips (performed for laterel-head)
3sets 9,8,7 reps

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

 

[Hypocrisy86]

Congrats on the forced reps on more than 2 exercises, i couldn't do that on my best day without popping a joint.
anyway, FST-7 looks like its doing wonders for you, keep it up.

 

[FEVER]

I only have one working set per exercise and do every reps slow with good form.
except the FST-7

 

[FEVER]

LEGS

10min walk
5min stretching

Leg Extensions (hold and squeeze at the top)
50kg x 15 reps (easy)
65kg x 15 reps (moderate)
80kg x 15 reps (max) (last 2-3 reps forced)

LF Seated Leg Press Machine (close stands. performed as singles. Slow and squeezed)
70kg x 12 reps (easy)
100kg x 12 reps (moderate)
120kg x 13 reps (max) (last 1-2 reps forced)

Smith Machine Vertical Leg Press (wide stands. Deep reps)
60kg x 12 reps (easy)
100kg x 10 reps (moderate)
130kg x 11 reps (max) (last 1-2 reps forced)

- 5-10min rest

Seated Leg Curls (performed slow. hold and squeeze at the buttom. Good stretch at the top)
50kg x 15 reps (easy)
60kg x 15 reps (moderate)
70kg x 17 reps (max) (last 2-3 reps forced) (hmm need to go up on that one)

Stifflegged Deadlift, Standing on a box (very deep reps)
70kg x 10 reps (easy)
90kg x 10 reps (moderate)
110kg x 9 reps (max)

Hyperextensions
BW x 12 reps
BW+5kg plate x 12 reps
BW+12?kg dumbbell x 6 reps + BW x 5 reps (as dropset)

- 5min brake

Circuit Ab training: (30-45sec rest between sets. one rotation)
* Hanging Leg Raise, 15 reps
* Ab Crunch Machine, 15 reps
* Torso Rotation R, 15 reps
* Torso Rotation L, 15 reps
* Hanging Leg Raise, 15 reps
* Floor Crunches, 15 reps
* Torso Rotation R, 15 reps
* Torso Rotation L, 15 reps
* Kneeling Ab Wheel, 10 reps
* Kneeling Ab Wheel, 10 reps

 

[FEVER]

DELTS, TRAPZ & CALF


Cable Rotator Cuff and Laterel Head Bloodwork
5sets 15 reps

Smith Seated Shoulderpress (performed with deep reps slow and squeezed)
40kg x 12 reps (easy)
50kg x 10 reps (moderate)
60kg x 9 reps (max) (last 2-3 reps forced) + 40kg x 5 reps (last rep forced)

Seated DB Laterels
10kg x 12 reps (easy)
12?kg x 12 reps (moderate)
15kg x 12 reps (max) (last rep forced) + 10kg x 10 reps (last 1-2 reps forced)

Rear Delt Flye Machine
57kg x 12 reps (easy)
69kg x 12 reps (moderate)
81kg x 12 reps (max) (last 1-2 reps forced) + 57kg x 6 reps

Dumbbell Neck Shrugs (hold and squeeze at the top)
30kg x 12 reps
35kg x 10 reps
35kg x 10 reps

- 5min rest

Calf Raise on LF Seated Leg Press Machine (1min pause between sets)
40kg x 15 reps
60kg x 15 reps
70kg x 15 reps
80kg x 15 reps
90kg x 12 reps
100kg x 10 reps

 

[FEVER]

BACK & BICEPS

5min walk

Kneeling Straight Arm Pulldowns (squeeze the lats)
1.set easy
2.set moderate
3.set max: 117kg x 9 reps (last 2-3 reps forced)

Reversegrip Pulldowns (hold and squeeze the lats)
1.set easy
2.set moderate
3.set max: 87kg x 10 reps (last 3 reps forced)

Cable Seated Chest Assisted One-arm Row
1.set easy
2.set moderate
3.set max: 57kg x 8 reps (last 2 reps forced)

T-Bar Row, With a straight-bar (performed for ubberback and rhomboid area. Hold and squeeze at the top)
1.set easy
2.set moderate
3.set max: 60kg x 10 reps (last 3 reps forced)

- 10min rest

Standing Bentover One-arm Concentration Curls (tempo 2-2-2. hold and squeeze at the top)
1.set easy
2.set moderate
3.set max: 15kg x 9 reps + 10kg x 4 reps + 6kg x 6 reps (as dropset)

EZ-Bar Curls (strict form, elbows back)
1.set easy
2.set moderate
3.set max: 40kg x 8 reps + 30kg x 4 reps + 20kg x 5 reps (as dropset)

SUPERSET:
* EZ-Bar Reversegrip Curls, 3sets easy, moderate, max (30kg x 11reps last 2 reps as negatives)
vs
* EZ-Bar Behind Back Wristcurls, 3sets easy, moderate, max (30kg x 8 reps)

 

[FEVER]

40min easy walk on an empty stormach

 

[FEVER]

I felt super flat this morning after low carb yesterday so today I did 410g of carbs and 3500kcal total

CHEST & TRICEPS

Decline Barbell Press (all reps performed slow and squeezed)
1.set warmup
2.set easy
3.set moderate
4.set max: 100kg x 7 reps (last 2 reps forced) + 80kg x 4 reps (last rep forced) + 60kg x 5 reps (last rep forced)

Incline Dumbbell Press
1.set easy
2.set moderate
3.set max: 35kg x 9 reps (last 2 reps forced)

Hammerstrenght Seated Chest Press (all reps performed slow and squeezed)
1.set easy
2.set moderate
3.set max: 90kg x 8 reps (last 2-3 reps forced)

LF Flye Machine (hold and squeeze)
1.set easy
2.set 75kg x 10 reps (last 3 reps forced)

- 10min rest

Seated One-arm DB Overhead Triceps Extensions
1.set easy
2.set moderate
3.set max: 15kg x 9 reps + 10kg x 4 reps + 6kg x 5 reps

Cable Pushdowns (hold and squeeze at the buttom)
1.set asy
2.set moderate
3.set max: 14out of 16 x 10 reps (last 2 reps forced)

Cable One-arm Triceps Extensions (performed for laterel-head)
1.set easy
2.set moderatew
3.set max: 5out of 16 x 10 reps (last 3 reps forced)

 

[FEVER]

LEGS & ABS

5min walk
5min stretching

Leg Extensions
1.set easy
2.set moderate
3.set max: 80kg x 14 reps (last 3-4 reps forced)

LF Seated Leg Press Machine
1.set easy
2.set moderate
3.set max: 125kg x 13 reps (last 3 reps forced)

Smith machine Vertical Leg Press (wide stands, very deep reps)
1.set easy
2.set moderate
3.set 140kg x 7 reps (last 1-2 reps forced)

Seated Leg Curls
1.set easy
2.set moderate
3.set 75kg x 13 reps (last 3 reps forced)

Stifflegged Deadlift, Standing on a box (very deep reps)
1.set easy
2.set moderate
3.set max: 110kg x 10 reps

Hyperextensions (hold and squeeze glutes and lowerback at the top)
1.set easy
2.set moderate
3.set max: BW+10kg plate x 8 reps + BW x 4 reps + partials x 5 reps (as dropset)

Hanging Leg Raise
3sets 15-12 reps

Rotary Torso
3sets 15 reps

 

[FEVER]

DELTS, TRAPZ, CALF

Cable External Shoulder Rotation
5sets 15-12 reps, pyramid weight up. just trying to get some blood in there.

Smith Seated Shoulderpress (slow and squeeze)
1.set easy
2.set moderate
3.set max: 60kg x 9 reps (last 3 reps forced) + 40kg x 6 reps (last 2 reps forced) (as dropset)

Seated Dumbbell Laterel Raises
1.set easy
2.set moderate
3.set max: 15kg x 12 reps + 10kg x 10 reps (a little spot on the last few reps) (as dropset)

Cable Rear Delt Laterels
1.set easy
2.set moderate
3.set max: 2out of 16 x 10 reps + 1out of 16 x 10 reps (as dropset)

Dumbbell Neck Shrugs (squeezed)
1.set easy
2.set moderate
3.set max: 40kg x 10 reps + 30kg x 8 reps (as dropset)

- 5-10min rest

Calf Raise on LF Seated leg Press (low pause. slow and squeezed)
50kg x 15 reps
60kg x 15 reps
70kg x 15 reps
80kg x 15 reps
90kg x 15 reps
100kg x 10 reps + 75kg x 8 reps + 50kg x 8 reps (as dropset)

5min Recumbent Bike

 

[FEVER]

BACK & BICEPS

5min incline walk

Kneeling Straight Arm Pulldowns
1.set easy
2.set moderate
3.set max: 117kg x 9 reps (last 2-3 reps forced)

Reversegrip Pulldowns (hold and squeeze at the buttom)
1.set easy
2.set moderate
3.set max: 87kg x 10 reps (last 3 reps forced)

One-arm Dumbbell Row (slow, hold and squeeze the lat at the top)
1.set easy
2.set moderate
3.set max: 40kg x 10 reps + 30kg x 6 reps (as dropset)

T-Bar Row, with a straight-bar (performed for ubberback and rhomboid area)
1.set easy
2.set moderate
3.set max: 60kg x 10 reps (last 3 reps forced)

- 10min rest

Dumbbell Concentration Curls (hold and squeeze at the top)
1.set easy
2.set moderate
3.set max: 15kg x 8 reps + 10kg x 5 reps (as dropset)

Barbell Spidercurls (focus on slow negatives and good stretch on the long-head)
1.set easy
2.set moderate
3.set max: 25kg x 12 reps (last 3 reps forced to super slow negatives)

SUPERSET:
* EZ-Bar Reversegrip Curls 3set, easy,moderate,max (30kg x 12 reps)
vs
* Behind Back Wristcurls 3set, easy,moderate,max (30kg x 9 reps)

 

[FEVER]

40min stairmaster on an empty stormach.
low carb intake today

 

[FEVER]

I am back in my old gym the next few weeks

CHEST & TRICEPS

Decline Barbell Press (all reps slow and squeezed)
1.set easy
2.set moderate
3.set max 100kg x 6 reps + 80kg x 4 reps + 60kg x 5 reps (as dropset) (last rep or 2 forced on each)

Incline Dumbbell Press
1.set easy
2.set moderate
3.set max 35kg x 10 reps (last 2 reps forced)

Seated Chest Press, Plate-loaded (slow and squeezed)
1.set easy
2.set moderate
3.set max 100kg x 9 reps (last 3 reps forced)

LF Flye Machine
1.set easy
2.set max 190 lbs x 10 reps (last 3 reps forced)

- 5min rest

Seated One-arm DB Overhead Triceps Extensions
1.set easy
2.set moderate
3.set 15kg x 9 reps + 10kg x 5 reps + 5kg x 5 reps (as dropset) (last rep on each forced)

Cable Triceps Extensions (hold and squeeze at the buttom)
1.set easy
2.set moderate
3.set max 75kg+5kg plate x 10 reps (last 3 reps forced)

Dip Machine (performed for triceps laterel-head) (hold and squeeze at the buttom)
1.set easy
2.set moderate
3.set 140kg x 9 reps reps (last 2 reps forced)

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

 

[Natzo]

god workouts lately strong decline press.

I like how you're always increasing the intensity with forced reps and drops.

keep it FEVER!

 

[FEVER]

thanks bro. appreciate it


LEGS & ABS

10min easy Incline Walk
5min stretching

Leg Extensions (slow and squeezed)
1.set easy
2.set moderate
3.set max: 85kg x 14 reps (last 2-3 reps forced)

Leg Press, Close stands (very deep, slow and squeezed)
1.set easy
2.set moderate
3.set max: 300kg x 10 reps (last 2 reps forced)

Leg Press, One-legged (very deep, slow and squeezed)
1.set easy
2.set moderate
3.set max: 110kg x 10 reps (last 2 forced) + 70kg x 10 reps

Seated Leg Curls
1.set easy
2.set moderate
3.set max: Rack x 16 reps (last 2 forced)

Stifflegged deadlift, standing on a box (very deep reps)
1.set easy
2.set moderate
3.set max: 115kg x 9 reps

Hyperexntesions
1.set easy
2.set moderate
3.set max: BW+10kg plate x 10 reps + BW x 4 reps + partials x 4 reps (as dropset)

SUPERSET:
Hanging Leg Raise 3set, 15,15,12
vs
Cable Crunches 3sets, 15,15,10 (rack, rack+10kg, rack+15kg)

 

[FEVER]

DELTS, TRAPZ & CALF

Cable External Shoulder Rotation
5sets 15-12 reps

Seated Barbell Shoulderpress (deep, slow and squeezed reps)
1.set easy
2.set moderate
3.set max: 60kg x 9 reps + 40kg x 5 reps (last 2 reps forced on both) (as dropset)

Seated Dumbbell Laterels
1.set easy
2.set moderate
3.set max: 15kg x 12 reps + 10kg x 10 reps (last rep or 2 with help on both) (as dropset)

Rear Delt Flye Machine
1.set easy
2.set moderate
3.set max: 210 lbs x 12 reps + 150 lbs x 10 reps (last 3-4 reps forced on both) (as dropset)

Dumbbell Neck Shrugs (hold and squeeze at the top)
1.set easy
2.set moderate
3.set max: 44kg x 10 reps + 30kg x 10 reps (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
170kg x 4 reps + 150kg x 4 reps + 130kg x 4 reps + 110kg x 4 reps + 90kg x 4 reps + 70kg x 3 reps + 50kg x 3 reps (as stripset)