Fever fighting factory

[FEVER]

BACK & BICEPS

Straight Arm Pulldowns (squeeze the lats)
1.set easy
2.set moderate
3.set max: Rack+5kg plate x 11 reps (last 3 reps forced)

Reversegrip Pulldowns (hold and squeeze at the buttom)
1.set easy
2.set moderate
3.set max: 90kg x 9 reps (last 3 reps forced)

Cable One-arm Row
1.set easy
2.set moderate
3.set max: 65kg x 10 reps (last 3 reps forced)

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

- 10min rest

Standing Bentover One-arm Concentration Curls (slow, hold and squeeze at the top)
1.set easy
2.set moderate
3.set 15kg x 8 reps + 10kg x 5 reps + 5kg x 6 reps (as dropset)

Barbell Spidercurls (focus on controlled negatives and good stretch at the buttom)
1.set easy
2.set moderate
3.set max: 35kg x 10 reps (last 3 reps super slow negatives only)

EZ-Bar Reversegrip Curls
1.set easy
2.set max: 35kg x 11 reps (last 3 reps forced)

 

[FEVER]

40min easy walk on an empty stormach.
low carb day (100-150g carbs)
tomorrow i will go with 400-450g again

 

[FEVER]

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 (all reps super slow with hold and squeeze at the top)
1.set easy
2.set moderate
3.set max: 35kg x 8 reps (last 2 reps forced)

Seated Chest Press Machine, Plate-loaded (all reps slow with hold and squeeze at the top)
1.set easy
2.set moderate
3.set max: 100kg x 9 reps (last 3 reps forced)

Flat Dumbbell Flyes (deep stretch)
1.set easy
2.set max: 17?kg x 10 reps (last 2 reps forced)

- 10min rest

Seated One-arm DB Overhead Triceps Extensions
1.set easy
2.set moderate
3.set max: 15kg x 8 reps + 10kg x 4 reps + 5kg x 6 reps (as dropset)

Cable Pushdowns
1.set easy
2.set moderate
3.set max: Rack+5kg plate x 11 reps (last 2-3 reps forced)

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

________________________________________________

40min easy walk this evening

 

[FEVER]

LEGS & ABS

5min cycling
5min stretching

Leg Extensions (slow and squeezed)
1.set easy
2.set moderate
3.set max: 90kg x 15 reps (last 3 reps forced)

Leg Press, Close stands (slow, deep reps)
1.set easy
2.set moderate
3.set max: 300kg x 13 reps (last 3 reps forced)

Leg Press, Wide stands (slow, very deep reps)
1.set easy
2.set moderate
3.set max: 270kg x 12 reps (last 3 reps forced)

- 5min rest

Seated Leg Curls (really slow, hold and squeeze at the top)
1.set easy
2.set moderate
3.set max: 100kg (stack) x 18 reps (last 3-4 reps forced)

Stifflegged Deadlift, standing on a box (deep reps)
1.set easy
2.set moderate
3.set max: 115kg x 10 reps

Reverse Hyperextensions
3sets 15 reps

- 5min rest

Hanging Leg Raise
3sets 15,15,10 reps

Crunches
3sets 15 reps

 

[FEVER]

40min stairmaster on an empty stormach
low carb today

 

[FEVER]

DELTS, TRAPZ, CALF

Cable External Shoulder Rotations
5sets 15 reps

Seated Barbell Shoulderpress (long ROM, slow and squeeze reps)
1.set easy
2.set moderate
3.set max: 60kg x 10 reps (last 2 forced) + 40kg x 6 reps (last 2 reps forced) (as dropset)

Seated DB Laterel Raises
1.set easy
2.set moderate
3.set max: 17?kg x 10 reps (last 2 reps forced) + 10kg x 10 reps (little spot on the last rep or 2) (as dropset)

Rear Delt Flye Machine
1.set easy
2.set moderate
3.set max: 210 lbs x 12 reps (last 3 reps forced) + 150 lbs x 12 reps (last 5 reps forced) (as dropset)

Dumbbell Shrugs (hold and squeeze at the top)
1.set easy
2.set moderate
3.set max: 44kg x 10 reps + 30kg x 8 reps (as dropset)

Head Harness
1.set easy
2.set max: 10kg plate x max?

- 5min rest

Seated Calf Raise (good stretch at the buttom and squeeze at the top)
1.set 8out of 30 x 15 reps
2.set 10out of 30 x 15 reps
3.set 12out of 30 x 15 reps
4.set 14out of 30 x 15 reps
5.set 16out of 30 x 11 reps
6.set 18out of 30x 10 reps + 12out of 30 x 6reps + 6out of 30 x 8 reps (as dropset)

 

[FEVER]

BACK & BICEPS

Straight-Arm Pulldowns (squeeze the lats)
1.set easy
2.set moderate
3.set max: Rack+5kg plate x 12 reps (last 3 reps forced)

Reversegrip Pulldowns (hold and squeeze at the buttom, slow negatives)
1.set easy
2.set moderate
3.set max: 90kg x 8 reps (last 2-3 reps forced)

Cable One-arm Row
1.set easy
2.set moderate
3.set ?max: 70kg x 9 reps (last 3 reps forced)

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

- 5-10min rest

Seated Dumbbell Curls
1.set easy
2.set moderate
3.set max

Seated Barbell Curls
1.set easy
2.set max: 30kg x 10 reps (spot on last few reps) + 20kg x 6 reps (spot on last few reps)

EZ-Bar Reversegrip Curls
1.set easy
2.set moderate
3.set max: 35kg x 11 reps (last 3 reps forced)

Standing Barbell Wristcurls + Reverse Wristcurls
3sets 15 reps

 

[FEVER]

after a few weeks i'm now back in the new gym again

CHEST & TRICEPS

Decline Barbell Press (slow and squeezed)
1.set easy
2.set moderate
3.set max: 100kg x 6 reps + 80kg x 3 reps + 60kg x 4 reps (as dropset)

Incline Dumbbell Press (slow and squeezed)
1.set easy
2.set moderate
3.set max: 35kg x 8 reps (last 2 reps forced)

LF Seated Chest Press Machine (slow and squeeze. hold and squeeze at the top)
1.set easy
2.set moderate
3.set max: 75kg x 9 reps (last 2-3 reps forced)

LF Flye Mahine (slow and squeezed)
1.set moderate
2.set max: 75kg x 6 reps + 54kg x 6 reps (as dropset)

- 5-10 min rest

Seated One-arm DB Overhead Triceps Extensions
1.set easy
2.set moderate
3.set max: 15kg x 8 reps + 10kg x 5 reps + 5kg x 6 reps

Cable Pushdowns (hold and squeeze at the buttom)
1.set easy
2.set moderate
3.set max: Stack x 9 reps (last 3 reps forced)

Cable Reversegrip Pushdowns
1.set easy
2.set moderate
3.set max: 13out 16 x 8 reps + 8out of 16 x 8 reps (as dropset)

15min stairmaster

 

[FEVER]

LEGS & ABS

10min walk
5min stretching

Leg Extensions (squeezed!)
1.set easy
2.set moderate
3.set max: 80kg x 18 reps (last 3 reps forced)

LF Seated Leg Press Machine (slow squeezed and flexed at the top)
1.set easy
2.set moderate
3.set max: 125kg x 13 reps (last 3 reps forced)

Smith Machine Vertical Leg Press (very deep reps)
1.set easy
2.set moderate
3.set max: 120kg x 9 reps (last 2-3 reps with spot)

- 5min rest

Seated Leg Curls
1.set easy
2.set moderate
3.set max: 75kg x 15 reps (last 3 reps forced)

Stifflegged Deadlift, standing on a box
1.set easy
2.set moderate
3.set max: 120kg x 7 reps

Hyperextensions
1.set easy
2.set moderate
3.set max: BW+10kg plate x 8 reps + BW x 3 reps + 3 partial reps

- 5min rest

Hanging Leg Raise
2sets 15 reps

Torso Rotation Machine
2sets 15 reps

Ab Wheel
2sets 10 reps

 

[FEVER]

DELTS, TRAPZ, CALF

Cable Shoulder External Rotations + Cable Shoulder Internal Rotations
3sets 15 reps + 3sets 15 reps

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 4 reps (last rep forced) (as dropset)

Seated DB Laterels
1.set easy
2.set moderate
3.set max: 15kg x 12 reps (last 2 reps with spot) + 10kg x 10 reps (as dropset)

Cable Rear Delt Flyes
1.set easy
2.set moderate
3.set max: 92kg x 12 reps (last 4 reps forced) + 54kg x 12 reps (last 5 reps forced) (as dropset)

Seated DB Bentover Rear Delt Laterels
1.set easy
2.set moderate
3.set max: 20kg x 10 reps + 12?kg x 10 reps (as dropset)

Dumbbell Shrugs (slow and squeezed)
1.set easy
2.set moderate
3.set max: 40kg x 10 reps + 30kg x 3 reps with 5sec hold and squeeze at the top on each (as dropset)

Head Harness
1.set easy
2.set max: 11,25kg x max reps?

Calf Raise on a LF Seated Leg Press machine (slow and squeezed)
1.set 50kg x 15 reps
2.set 60kg x 15 reps
3.set 70kg x 15 reps
4.set 80kg x 15 reps
5.set 90kg x 15 reps
6.set 100kg x 10 reps

 

[FEVER]

BACK & BICEPS

Kneeling Straight-Arm Pulldowns
1.set easy
2.set moderate
3.set max: 117kg x 11 reps (last 3 reps forced)

Reversegrip Pulldowns (hold and squeeze at the buttom, slow negatives)
1.set easy
2.set moderate
3.set max: 87kg x 9 reps (last 3 reps forced)

Seated Chest-assisted One-arm Row (squeeze the lat)
1.set easy
2.set moderate
3.set max: 97kg x 14 reps (last 2 reps forced)

T-Bar Row, Straight-bar (performed for rhomboids) (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

Incline Alternare Dumbbell Curls
1.set easy
2.set moderate
3.set max: 22?kg x 10 reps (last 3 reps forced)

One-arm Preacher Curl Machine (slow reps, focus on the long-head)
1.set easy
2.set moderate
3.set max: 8out of 12 x 10 reps (last 3 reps forced)

EZ-Bar Reversegrip Curls (controlled negatives)
1.set easy
2.set moderate
3.set max: 35kg x 10 reps

Wristcurls + Reverse Wristcurls
3sets 15 reps

 

[FEVER]

40min recumbent bike.
200g carbs today

 

[FEVER]

CHEST & TRICEPS

5min walk

Decline Barbell Press (slow and squeezed)
1.set easy
2.set moderate
3.set max: 100kg x 7 reps (last few reps forced)

Incline Barbell Press (really slow and squeezed)
1.set easy
2.set moderate
3.set max: 80kg x 9 reps (last 2 reps forced)

LF Seated Chest Press (slow and squeezed)
1.set easy
2.set moderate
3.set max: 80kg x 10 reps (last 3 reps forced)

LF Flye Machine (really slow and squeezed)
1.set easy
2.set max: 82kg x 10 reps (last 3 reps forced) + 54kg x 5 reps (last rep forced) (as dropset)

- 5min rest

Seated One-arm DB Overhead Triceps Extensions
1.set easy
2.set moderate
3.set max: 15kg x 8 reps + 10kg x 4 reps + 5kg x 6 reps (as dropset)

Cable Pushdowns (hold and squeeze at the buttom)
1.set easy
2.set moderate
3.set max. 15out of 16 x 10 reps (last 2 reps forced)

Triceps Dips, (performed for laterel-head)
7sets, 10-6 reps, 45-60sec rest between sets

 

[FEVER]

LEGS & ABS

10min walk
5min stretching

Leg Extensions (all reps slow and squeezed)
1.set easy
2.set moderate
3.set max: 85kg x 16 reps (last 4 reps forced)

LF Seated Leg Press Machine (all reps really slow and squeezed)
1.set easy
2.set moderate
3.set max: 135kg x 12 reps (last 3 reps forced)

Smith Vertical Leg Press (deep reps, wide stands)
1.set easy
2.set moderate
3.set max: 120kg x 11 reps (last 3 reps forced)

Seated Leg Curls (all reps slow and squeezed)
1.set easy
2.set moderate
3.set max: 75kg x 16 reps (last 3 reps forced)

Stifflegged Deadlift, standing on a box (deep reps)
1.set easy
2.set moderate
3.set max: 120kg x 7 reps

Hyperextensions (squeezing lowerback and glutes)
1.set easy
2.set moderate
3.set max: BW+10kg plate x 10 reps + BW x 3 reps + 6 partial reps (as dropset)

Hanging leg Raise
2sets, 15,12 reps
Torso Rotation Machine
2sets, 15 reps
Ab Wheel
2sets, 12,10 reps

5min walk

 

[FEVER]

today:
40 min crosstrainer
Low carb

 

[FEVER]

DELTS, TRAPZ, CALF

Cable Shoulder External Rotations
3sets 15 reps

Cable Shoulder Internal Rotations
3sets 15 reps

Smith Seated Shoulderpress (all reps deep, slow and squeezed)
1.set easy
2.set moderate
3.set max: 60kg x 11 reps (last 3 reps forced)

Setaed DB Laterel Raises
1.set easy
2.set moderate
3.set max: 15kg x 15 reps (last 3 reps forced) + 5 partial reps

Rear Delt Flye Machine
1.set easy
2.set moderate
3.set max: 89kg x 12 reps (last 4 reps forced)

Seated Bentover DB Rear Delt Row
1.set easy
2.set max: 17?kg x 10 reps + 10kg x 10 reps + 5 kg x 10 reps (as dropset)

Barbell Shrugs (all reps slow, with hold and squeeze at the top)
1.set easy
2.set moderate
3.set max: 140kg x 12 reps + 100kg x 10 reps + 60kg x 4 reps with a 10sek hold on each (as dropset)

Head Harness
1.set easy
2.set max: 12?kg x maxreps?

- 5min rest

Calf Raise on a LF Seated Leg Press Machine
1.set 40kg x 15 reps
2.set 60kg x 15 reps
3.set 80kg x 15 reps
4.set 90kg x 15 reps
5.set 100kg x 12 reps
6.set 110kg x 10 reps + 75kg x 8 reps + 50kg x 8 reps (as dropset)

5min easy walk

 

[FEVER]

yesterday:

BACK & BICEPS

Kneeling Straight-arm Pulldowns
1.set easy
2.set moderate
3.set max

Reversegrip Pulldowns
1.set easy
2.set moderate
3.set max

Seated One-arm Row, Chest-assisted
1.set easy
2.set moderate
3.set max

T-Bar Row, With a straight-bar (performed for rhomboid area)
1.set easy
2.set moderate
3.set max

- 5min rest

Bentover DB Concentration Curls
1.set easy
2.set moderate
3.set max

Barbell Curls
1.set easy
2.set max

EZ-Bar Reversegrip Curls
1.set easy
2.set moderate
3.set max

Wristcurls + Reverse Wristcurls
3sets 15-12 reps

 

[FEVER]

yesterday:
40min stairmaster

 

[FEVER]

CHEST & TRICEPS

5min walk

Incline Barbell Press
1.set easy
2.set moderate
3.set max

Decline Barbell Press
1.set easy
2.set moderate
3.set max

LF Seated Chest Press Machine
1.set easy
2.set moderate
3.set max

Flye Machine
1.set moderate
3.set max

- 5min rest

Seated One-arm DB Overhead Triceps Extensions
1.set easy
2.set moderate
3.set max

Cable Pushdowns
1.set easy
2.set moderate
3.set max

Cable Rope Pushdowns
1.set easy
2.set moderate
3.set max

 

[FEVER]

LEGS & ABS

10min walk
5min stretching

Leg Extensions (slow and squeezed)
1.set easy
2.set moderate
3.set max: 85kg x 16 reps (last 3 reps forced)

LF Seated Leg Press Machine (slow and squeezed)
1.set easy
2.set moderate
3.set max: 140kg x 9 reps (last 2 reps forced)

Smith Machine Hack Squat (very deep, slow reps)
1.set easy
2.set moderate
3.set max: 80kg x 10 reps

- 5min rest

Seated Leg Curls
1.set easy
2.set moderate
3.set max: 80kg x 14 reps (last 3 reps forced)

Stifflegged Deadlift, standing on a box
1.set easy
2.set moderate
3.set max: 120kg x 7 reps

Hyperextensions
1.set easy
2.set moderate
3.set max: BW+10kg plate x 10 reps + BW x 2 reps + 5 partial reps (as dropset)

Hanging Leg Raise + Hammerstrength Crunch machine
2sets 15-12