Fever fighting factory

[PrinceVegeta]

Looks strong man!

 

[FEVER]

I was a bit tired today but had a good pump in the glutes

Lowerback, Glutes, Hams, Calf
Deadlift 1set 12(60kg) 1set 8(100kg) 1set 6(130kg) 1set 4(150kg) 1set 3(160kg)
Reverse Hyperx 3set 10
Abduction Machine 3set 10
One-leg Laying Leg Curls 3set 10 (no pause set)
Seated Leg Curls 2set 10
GIANTSET: 12reps each set with 30sek rest, 2 rotations
* Standing Calf Raise
* Donkey Calf Raise
* Seated Calf Raise

 

[FEVER]

I change a minor thing on my diet and add enzymeQ10 and a Green The capsule per day.

3210kcal
Meal 1 (09:00)
Oatmeal - 50g
100% Whole Grains Cereal - 40g
Peanutbutter, All Natural - 20g
Blueberry - 50g
Isobolics - 60g (whey isolate, Cassein, Egg isolate)
L-Glutamin 10g
Multivitamin/Mineral, C-Vitamin, B-Complex, ALA, L-Carnitine, enzymeQ10, Green The

Meal 2 (12:00)
Oatmeal - 50g
Rice Cakes - 40g
Peanutbutter, All Natural - 20g
Isobolics - 60g (whey isolate, Cassein, Egg isolate)
L-Glutamin 10g
ALA

Meal 3 (14:00)
Salmon - 200g
Salat - 100g
Cucumber - 100g
Sunflower/Flaxseed oil - 3g

Meal 4 (17:00)
Salmon - 200g
Salat - 100g
Cucumber - 100g
Sunflower/Flaxseed oil - 3g

Meal 5 (20:00)
Salmon - 200g
Salat - 100g
Cucumber - 100g
Sunflower/Flaxseed oil - 3g

Meal 6 (23:00)
Salmon - 200g
Salat - 100g
Cucumber - 100g
Sunflower/Flaxseed oil - 3g
C-Vitamin, Glucosamine, Calcium, Magnesium

Meal 7 (04:00)
Amino Liqiud - 50ml

 

[FEVER]

I had trouble not using the chest at close grip press, maybe because its only 48 hours since I banged out chest.

Shoulders & Triceps
Smith Seated Shoulderpress
15 x 30 kg
12 x 50 kg
8 x 70 kg
8 x 70 kg
7 x 70 kg

Dumbbell Laterels
10 x 10 kg
10 x 12? kg
10 x 15 kg

Dumbbell Front Raise
10 x 10 kg
10 x 12? kg
10 x 12? kg

Dumbbell Rear Delt Raise
10 x 10 kg
10 x 12? kg
10 x 12? kg

Cable Laterels, Partials (1 dropset)
10 x 10 x 10

Closegrip Barbell Press
8 x 70 kg
8 x 90 kg
5 x 100 kg

Seated Dumbbell Overhead Triceps Extensions
8 x 34 kg
8 x 34 kg
8 x 34 kg

Cable one-arm Rope Triceps Extensions
12 x ?
12 x ?

 

[PrinceVegeta]

Strong session man!

 

[FEVER]

my legs field as if they were about to xplod -wow.. one hell of a pump!

Quads & Abs
Leg Extensions (warmup)
2set 20reps
Air Squats (warmup)
1set 20reps

SUPERSET: 3 rotations, 10 reps each set
* Leg Extensions - - - - - 1set(85kg) 2set(100kg) 3set(100kg)
* Squat, Close stand - - - 1set(60kg) 2set(90kg) 3set(100kg)
* Leg Press, Wide stand - 1set (300kg) 2set(330kg) 3set(350kg)

Sizzy Squats
3set 10,10,10

Hanging Leg Raise
3set 10,10,8

Cable Crunches
3set 10,10,10 (rack)

Flour Obliques
3set 15,15,15

 

[PrinceVegeta]

Looks strong man!

 

[FEVER]

Upperback & Trapz & Biceps

Narrowgrip Pro Lat Bar Pulldowns
15 x 50 kg
8 x 85 kg
8 x 95 kg
8 x 105 kg (last 2 reps with help)

Widegrip Chinups
3set 10,8,8

Straight Arm Pulldowns
10 x 45 kg
10 x 50 kg
10 x 45 kg

T-Bar row (performed for upperback)
8 x 60 kg
8 x 60 kg
7 x 60 kg

Incline Face-down Dumbbell Row
10 x 17? kg
10 x 20 kg
10 x 20 kg

Barbell Shrugs
10 x 100 kg
10 x 140 kg
10 x 160 kg
8 x 180 kg

EZ-Bar 21's
21 x 24 kg
21 x 24 kg
21 x 24 kg

 

[PrinceVegeta]

Very good session there man, keep up the good work!

 

[FEVER]

I felt a little tired this morning before my workout. I lay 15min on the floor trying to get my mind the right place with a little help from Levrone's musik FULLBLOWN.

Lowerback & Glutes & Hams & Calf
Deadlift
15 x 60 kg
6 x 100 kg
6 x 140 kg
4 x 150 kg
2 x 160 kg
6 x 100 kg (performed as singles, focus on back squeeze)

Reverse Hyperextensions (low pause)
10 x 20 kg
10 x 20 kg
10 x 20 kg

Abductions (low pause)
10 x 35 kg
10 x 40 kg
10 x 40 kg

Seated Leg Curls
10 x 85 kg
10 x 95 kg
10 x 100 kg

Calf Circuit Training, 2 rotations with 30sec rest between sets, 12 reps
*Standing Calf Raise (Toes outward)
*Calf on Leg Press (Toes inward)
*Seated Calf Raise (Toes straight ahead)

 

[PrinceVegeta]

Nice deads man

 

[FEVER]

wow.. I had a awesome training this morning. My strenght is going down but I really felt a great pump.

Chest & Biceps

Smith Incline Press
15 x 30 kg
12 x 70 kg
8 x 90 kg
7 x 95 kg
5 x 100 kg

Flat Dumbbell Press (performed for upper chest)
8 x 34 kg
8 x 34 kg
6 x 38 kg

Standing Cable Crossovers (performed for upper chest) (low pause)
10 x 25 kg
10 x 25 kg
10 x 25 kg

SUPERSET: Decline Hammerstrength Machine vs. Machine Flyes
10 x 80kg + 10 x 110lbs
10 x 100kg + 10 x 110lbs
9 x 100kg + 10 x 110lbs

Barbell Spider Curls
12 x 20kg
10 x 30kg
8 x 35kg
6+2 x 40kg (6 full ROM + 2 half)
6+2 x 40kg (6 full ROM + 2 half)

Incline Dumbbell Hammer Curls (very slow eccentric phase)
10 x 15 kg
10 x 17? kg
10 x 15 kg

 

[FEVER]

Quads & Abs

Leg Extension
20 x 30 kg
One-Leg Leg Extension
15 x 30 kg
15 x 30 kg
15 x 30 kg

Squat, Close stand
10 x 80 kg
10 x 90 kg
10 x 100kg

Leg Press, Wide stand
10 x 320
10 x 360
10 x 400

Sizzy Squat
10 x BW
10 x BW
10 x BW

Hanging Leg Raises
3set 10

Cable Crunches
10 x rack
10 x rack+10kg
10 x rack+15kg

Floor Obliques
2set 15

Floor Rotary Torso
2set 15

 

[PrinceVegeta]

huge sessions man! nice work!

 

[FEVER]

thanks bro..

Shoulders & Triceps

Dumbbell Laterel Raises
10 x 7? kg
10 x 10 kg
10 x 12? kg
10 x 12? kg

Seated Dumbbell Shoulderpress
8 x 27? kg
8 x 30 kg
6 x 30 kg

Barbell Upright Row
10 x 30 kg
10 x 35 kg
10 x 40 kg

Dumbbell Bentover Rear Delt Laterels
10 x 10 kg
10 x 10 kg
10 x 10 kg

Barbell Front Delt Raise
20 x 20 kg

Closegrip Barbell Press
8 x 80 kg
8 x 90 kg
6 x 100 kg

Cable Overhead Triceps Extensions
8 x ?
8 x ?
8 x ?

Cable One-arm rope Triceps Extensions (low pause)
10 x 20 kg
10 x 20 kg
10 x 20 kg

 

[FEVER]

Back & Trapz & Forearms

Narrowgrip Pro Lat Bar Pulldowns
15 x 60 kg
8 x 80 kg
8 x 90 kg
6+2 x 100kg (last 2 forced)

Widegrip Chinups
8 x BW
8 x BW
8 x BW

Straight Arm Pulldowns (low pause)
10 x 50kg
10 x 50kg
10 x 55kg

Reversegrip Barbell Row
8 x 60 kg
8 x 70 kg
6 x 80 kg

Incline Face-Down Dumbbell Row
10 x 17? kg
10 x 17? kg
10 x 17? kg

Barbell Shrugs
10 x 100
10 x 120
10 x 140
10 x 160

SUPERSET: Cable Reversegrip Curls vs. Cable Wristcurls vs. Handgrip Trainer
3set 15+15+15

 

[FEVER]

cheat day!!
I eat what i like all day (as many carbs as possible) and generally very high kcal

Chest & Biceps
Incline Barbell Press
12 x 60 kg
8 x 80 kg
8 x 90 kg
5+1 x 100 kg (last forced rep)

Incline Dumbbell Press
8 x 34 kg
8 x 34 kg
8 x 34 kg

Machine Flyes (low pause)
10 x 150lbs
10 x 150lbs
10 x 150lbs

Decline Hammerstrength Press
10 x 80 kg
9+1 x 100 kg (last one forced)
10 x 90 kg

Standing Barbell Curls
20 x 20kg
12 x 30kg
10 x 40kg
10 x 45kg
8+6+8 x 50kg+35kg+25kg

Cable Back Double Biceps Curls (low pause)
10 x 20kg
10 x 20kg
10 x 20kg

Barbell Wristcurls
3set 15-20 reps

 

[PrinceVegeta]

Strong sessions man!

 

[FEVER]

I helped my girlfriend move to a new apartment, so there has been no training for the last couple days and my diet has not been 100%. But weights and diet is back on track from today and cardio tomorrow

Lowerback, Trapz, Hamstrings, Glutes, Calf

hyperextensions
10 x bw (warmup)

Deadlift
15 x 60 kg
6 x 100 kg
6 x 130 kg
3 x 150 kg
1 x 170 kg
6 x 100 kg (performed as singles, focus on back squeeze)

Barbell Shrugs
10 x 100
10 x 120
10 x 140
10 x 160

Reverse Hyperextensions
10 x 20 kg
10 x 20 kg
10 x 20 kg

Seated Leg Curls
10 x 80 kg
10 x 90 kg
10 x 90 kg

One-Leg Lying Hamstring Curls (no pause)
10 x 20 kg
10 x 20 kg
10 x 20 kg

GIANTSET: 12reps each set with 30sek rest, 2 rotations
* Standing Calf Raise
* Donkey Calf Raise
* Seated Calf Raise

 

[PrinceVegeta]

very nice session man