Fever fighting factory

[FEVER]

DELTS, TRAPZ, CALF

Cable Shoulder External Rotation
3sets 20,20,20 reps

Cable Shoulder Internal Rotation
3sets 20,20,15 reps

Seated DB Laterel Raises
1.set easy
2.set moderate
3.set max: 15kg x 14 reps (last 3 reps forced)

Rear Delt Flye Machine
1.set easy
2.set moderate
3.set max: 89kg x 12 reps (last 5 reps forced)

Smith Machine Shoulder Press (really slow negatives an super squeezed)
1.set easy
2.set moderate
3.set max: 60kg x 7 reps (last 2 reps forced) + 40kg x 4 reps + 30kg x 4 reps (as dropset)

Barbell Shrugs (hold and squeeze at the top)
1.set easy
2.set moderate
3.set max: 140kg x 14 reps + 100kg x 10 reps + 60kg x 4 reps with 10sec hold and squeeze (as dropset)

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

Calf Raise on a LF Seated Leg Press (really slow reps
1.set 40kg x 15 reps
2.set 60kg x 15 reps
3.set 80kg x 15 reps
4.set 95kg x 15 reps
5.set 105kg x 15 reps
6.set 115kg x 10 reps

 

[FEVER]

BACK & BICEPS

5min walk

Standing Straight Arm Pulldowns (squeeze the lats)
1.set easy
2.set moderate
3.set max: 117kg x 10 reps (last 3 reps forced)

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

Reversegrip Barbell Row, with a EZ-Bar (standing at 90degree angle. Slow Reps. Hold and squeeze the lats at the top)
1.set easy
2.set moderate
3.set max: 70kg x 8 reps + 50kg x 8 reps (as dropset)

One-arm Row Machine (performed with elbows out)
1.set easy
2.set mdoerate
3.set max: 11out of 12 x 8 reps (last few reps as partials)

- 5-10min rest

Standing DB 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)

Cable Straight-bar Curls (all reps squeezed with focus controlled negatives)
1.set easy
2.set moderate
3.set max: 97kg x 10 reps (last 3 reps forced)

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

Behind Back Wristcurls
3sets 15-12 reps

 

[FEVER]

40min recumbent bike
low carb

 

[FEVER]

CHEST & TRICEPS

5min walk

Decline Barbell Press (with the bar placed high on the chest, to get very long ROM. all reps slow and squeezed)
1.set easy
2.set moderate
3.set max: 90kg x 10 reps (last 3 reps forced)

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

Seated Chest Press Machine
1.set easy
2.set moderate
3.set max: 85kg x 6 reps + 55kg x 5 reps (as dropset)

Flat Dumbbell Flyes
1.set easy
2.set max: 20kg x 10 reps + 12?kg x 8 reps (as dropset)

- 10min 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 5 reps (as dropset)

Cable Pushdowns
1.set easy
2.set moderate
3.set max: 16out of 16 x 10 reps + 11out of 16 x 6 reps (as dropset)

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

some stretching for the triceps

 

[FEVER]

LEGS & CALF

10min walk
5min stretching

Leg Extensions
1.set easy
2.set moderate
3.set max: 90kg x 16 reps (last 4 reps forced)

LF Seated Leg Press Machine (close stands. All reps slow and hold and squeezed at the top)
1.set easy
2.set moderate
3.set max: 140kg x 13 reps (last 3 reps forced)

Smith Machine Hack Squat (very deep reps)
1.set easy
2.set moderate
3.set max: 80kg x 11 reps

- 5min rest

Seated Leg Curls (all reps slow with hold and squeeze at the buttom)
1.set easy
2.set moderate
3.set max: 75kg x 14 reps (last 3 reps forced)

Stifflegged Deadlift, Standing on a box
1.set easy
2.set moderate <-- something went wrong. felt a pain in my lower back. maybe because I was not fully concentrated. Skipped the excersize and did some lying Leg Curls instead. I also had to skip the hyperextensions and the ab work so did calf instead.

Lying Leg Curls (focus on controlled negatives)
1.set easy
2.set max: 56kg x reps? (last few reps forced to negatives only)

Calf Raise on LF Seated Leg Press Machine (all reps slow and squeezed)
1.set 50kg x 15 reps
2.set 70kg x 15 reps
3.set 90kg x 15 reps
4.set 100kg x 15 reps
5.set 110kg x 12 reps
6.set 120kg x 10 reps + 80kg x 8 reps + 50kg x 8 reps (as dropset)

 

[FEVER]

DELTS, TRAPZ, ABS

Cable Shoulder External Rotations
3sets 20-15 reps

Cable Shoulder Internal Rotations
3sets 20-15 reps

Seated DB Laterel Raises (all reps with controlled negatives)
1.set easy
2.set moderate
3.set max: 15kg x 15 reps (last 3 reps forced) + 4 partial reps

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

Setead Barbell Shoulderpress (all reps slow and squeezed)
1.set easy
2.set moderate
3.set max: 60kg x 9 reps (last 2 reps forced) + 40kg x 4 reps + 30kg x 5 reps (as dropset)

Barbell Shrugs (all reps squeezed at the top)
1.set easy
2.set moderate
3.set max: 140kg x 14 reps + 100kg x 10 reps + 60kg x 4 reps with 10sec hold and squeeze on each (as dropset)

Head Harness (slow)
1.set easy
2.set max: 12?kg x 15 reps (last 5 reps forced)

Hanging Leg Rais
3sets 15,14,10 reps

 

[FEVER]

back in my old gym the next couple of days

BACK & BICEPS

Straight Arm Pulldowns (all reps slow, hold and squeezed. Controlled negatives)
1.set easy
2.set moderate
3.set max: Rack+5kg plate x 11 reps (last 3 reps forced)

Close Reversegrip Pulldowns (slow, hold and squeezed. controlled negatives)
1.set easy
2.set moderate
3.set max: 90kg x 9 reps (last 3 reps forced)

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

Seated Straight-bar Row (performed for rhomboids area. All reps hold and squeezed. controlled negatives)
1.set easy
2.set moderate
3.set max: 75kg x 12 reps (last 3 reps forced)

- 5-10 min rest

Standing DB Concentration Curls (slow, hold and squeezed)
1.set easy
2.set moderate
3.set max: 15kg x 8 reps + 10kg x 4 reps

Standing Cable Curls (all reps hold and squeezed. Really slow negatives)
1.set moderate
2.set max: Rack x 9 reps (last 3 reps forced)

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

Wristcurls + Reverse Wristcurls
1.set easy
2.set max: 25kg x 15 reps

 

[FEVER]

CHEST & TRICEPS

Decline Barbell Press (really slow and controlled. hold and squeezed at the top. Very long ROM)
1.set easy
2.set moderate
3.set max: 90kg x 10 reps (last 3 reps forced)

Incline Barbell Press (really slow and controlled. hold and squeezed at the top)
1.set easy
2.set moderate
3.set max: 80kg x 10 reps (last 3 reps forced)

Seated Chest Press Machine, Plate-loaded (hold and squeezed at the top. controlled negatives)
1.set easy
2.set moderate
3.set max: 110kg x 9 reps (last 3 reps forced)

Flye Machine (slow and controlled. hold and squeezed at the top)
1.set easy
2.set max: 210 lbs x 10 reps (last 3 reps forced)

- 5-10min rest

Seated One-arm DB Overhead Triceps Extensions
1.set easy
2.set moderate
3.set max: 15kg x 11 reps (last 3 reps forced)

Cable Reversegrip Pushdowns (hold and squeezed at the buttom)
1.set easy
2.set moderate
3.set max: Rack x 10 reps (last 3 reps forced)

Triceps Dips Machine (performed for laterel-head with elbows out. Hold and squeezed at the buttom)
1.set easy
2.set moderate
3.set max: 140kg x 10 reps (last 3 reps forced)

 

[FEVER]

LEGS & ABS

10min recumbent bike
5min stretching

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

Leg Press, Wide stands
1.set easy
2.set moderate
3.set max

Leg Press, Close stands
1.set moderate
2.set max

- 5min rest

Seated Leg Curls (super slow. hold and squeezed at the buttom)
1.set easy
2.set moderate
3.set max: 100kg x 16 (last 3 reps forced)

Stifflegged Deadlift
1.set easy
2.set moderate
3.set moderate: 100kg x 10 reps (just took it easy on this one today to make sure my lower back is fully recovered before I push it)

Hyperextensions
1.set easy
2.set moderate
3.set max: BW+20kg plate x 8 reps + BW+10kg x 4 reps + BW x 3 reps + 3 partial reps (as dropset)

- 5min rest

Hanging Leg Raise, Rotations
2sets 20 reps (10 left + 10 right)

Crunches
2sets 15 reps

Plank
1set 1 min

 

[FEVER]

40min crosstrainer

 

[FEVER]

DELTS, TRAPZ, CALF

Cable External Rotations
3sets 20-15 reps

Cable Internal Rotations
3sets 20-15 reps

Seated DB Laterel Raises (all reps with controlled negatives)
1.set easy
2.set moderate
3.set max: 15kg x 15 reps + 4 partial reps

Rear Delt Flye Machine
1.set easy
2.set moderate
3.set max: 89kg x 8 reps + 68kg x 5 reps (as dropset)

Smith Seated Shoulderpress (all reps slow. hold and squeezed at the top)
1.set easy
2.set moderate
3.set max: 60kg x 8 reps (last 2 reps forced) + 40kg x 5 reps + 30kg x 5 reps (as dropset)

Barbell Shrugs (all reps hold and squeezed)
1.set easy
2.set moderate
3.set max: 140kg x 14 reps + 100kg x 10 reps (as dropset)

Head Harness
1.set easy
2.set max: 12?kg x 16 reps (last 4 reps forced)

- 5min rest

Calf Raise on LF Seated Leg Press
1.set 50kg x 15 reps
2.set 70kg x 15 reps
3.set 90kg x 15 reps
4.set 100kg x 15 reps
5.set 110kg x 12 reps + 75kg x 10 reps + 50kg x 10 reps + 25kg x 10 reps (as dropset)

 

[FEVER]

BACK & TRICEPS

10min walk

Straight arm Pulldowns

Reversegrip Pulldowns

Reversegrip EZ-Bar Row

Seated Row, Straight-bar, elbows out

- 5-10 min rest

Cable Pushdowns

Incline Skullcrushers

Cable One-arm Reversegrip Pushdowns

 

[FEVER]

40min stairmaster
low carb

 

[knight_rider]

Don't get lazy, post them numbers Fever

 

[FEVER]

Currently my diet looks like this:
I also have a cheat meal 1 day a week instead of meal 5 (mostly potatoes, steak and ice cream)
On my non training days i still eat less carbs (around 200g) and add in some green salad and almonds
If I do not have the opportunity to eat a full meal, I use Oats, Almonds, Whey as a meal replacement (maybe once or twice per week)

3437kcal (32%, 48%, 20%)

08:45
Scivation Xtend - 1 scoop

09:00
Chicken/Turkey - 150 g (uncooked weight)
Brown Rice - 100 g (uncooked weight)
Advocado/Canola Oil - 8 g
Tomatoe - 1
SUPPS:
Multi Vitamin
MYCO Greens
Omega-3 Fishoil


12:00
Chicken/Turkey - 150 g (uncooked weight)
Brown Rice - 100 g (uncooked weight)
Advocado/Canola Oil - 8 g
Pepperfruit - 1
SUPPS:
Omega-3 Fishoil

14:00 (PRE-WORKOUT)
Scivation Xtend - 1 scoop
ON's Amino Energy - 1 scoop
Grapefruit - 1 (the juice)
Multi Mineral

15:30-16:00 (POST-WORKOUT)
Species Isolyze - 43 g
Species Carbolyze - 92 g
L-Glutamine - 5 g
Liquid Colostrum - 15 g

17:00
Chicken/Turkey - 150 g (uncooked weight)
Brown Rice - 100 g (uncooked weight)
Advocado/Canola Oil - 8 g
Green peas - 100
SUPPS:
Omega-3 Fishoil
Multi Vitamin
MYCO Greens

20:00
Steak/Beef - 150 g (uncooked weight)
Brown Rice - 100 g (uncooked weight)
Cucumber - ?
SUPPS:
Omega-3 Fishoil

23:30
Nutrabolics Isobolic - 45 g
Organic Peanutbutter - 25 g
Multi Mineral

 

[FEVER]

CHEST & BICEPS

10min walk

Decline Barbell Press (really slow and squeezed)
1.set easy
2.set moderate
3.set max: 90kg x 11 reps (last 3 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)

Seated Chest Press Machine (controlled, hold and squeezed at the top)
1.set easy
2.set moderate
3.set max: 85kg x 7 reps + 3 partial reps

Flye Machine
1.set easy
2.set max: 75kg x 8 reps + 4 reps + 2 reps (as 10-15sec rest-pause-set)

- 5-10min rest

Incline Dumbbell Curls (focus on really slow and controlled negatives)
1.set easy
2.set moderate
3.set max: 17?kg x 10 reps (last 2 reps with one-arm at a time)

Standing Cable Curls
1.set easy
2.set max: 77kg x 10 reps
3.set max: 77kg x 10 reps (last rep or two cheated up and focus on controlled negatives)

EZ-Bar Reversegrip Curls
1.set easy
2.set max: 35kg x 8 reps + 4 reps + 3 reps (as 10-15sec rest-pause-set)

Behind Back Wristcurls
1.set easy
2.set max: 30kg x 15 reps + 8 reps + 6 reps (as 10-15sec rest-pause-set)

 

[FEVER]

LEGS & CALF

10min walk
5min dynamic stretching

Leg Extensions (slow, hold and squeezed at the top)
1.set easy
2.set moderate
3.set max: 85kg x 10 reps + 4 reps + 3 reps (as 10-15sec rest-pause-set)

LF Seated Leg Press Machine (Close stands. slow, hold and squeezed at the top. Every rep from a dead position)
1.set easy
2.set moderate
3.set max: 140kg x 13 reps (last 3 reps forced)

LF Seated Leg Press Machine (wide stands. slow and very deep reps)
1.set moderate
2.set max: 100kg x 13 reps (last 3 reps forced)

- 5min rest

Seated Leg Curls (Focus on slow controlled negatives with hold and squeezed at the buttom)
1.set easy
2.set moderate
3.set max: 75kg x 12 reps + 4 reps + 3 reps (as 10-15sec rest-pause-set)

Stifflegged Deadlift
1.set easy
2.set max: 110kg x 10 reps

Hyperextensions
1.set easy
2.set max: BW+20kg plate x 10 reps + BW+10kg plate x 3 reps + BW x 1 rep + 3 partial reps (as dropset)

Smith Calf Raise, Standing on a box
1.set easy
2.set moderate
3.set max: 110kg x 12 reps + 5 reps + 3 reps (as 10-15sec rest-pause-set)

Smith Seated Calf Raise, Standing on a box
1.set moderate
2.set max: 100kg x 10 reps + 4 reps + 3 reps (as 10-15sec rest-pause-set)

 

[FEVER]

DELTS, TRAPZ, ABS

10min walk

Cable External Rotations
3sets 20-15 reps

Cable Upright External Rotation
3sets 20-15 reps

Seated Dumbbell Laterels
1.set easy
2.set max: 15kg x 12 reps + 4 reps + 3 reps (as 10-15sec rest-pause-set)

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

Smith Seated Shoulder Press (Slow and squeezed. full ROM)
1.set easy
2.set moderate
3.set max: 60kg x 9 reps (last 2 reps forced) + 40kg x 5 reps + 10reps front raise with a 10kg plate (as dropset)

Dumbbell Shrugs (really focus on a good contraction. hold and squeezed at the top)
1.set easy
2.set moderate
3.set max: 40kg x 10 reps + 3 reps + 2 reps (as 10-15sec rest-pause-set)

Head Harness
1.set easy
2.set max: 12?kg x 16 reps (last 4 reps forced)

- 5min rest

Hanging Leg Raise
2sets 15-12 reps

Torso Rotation machine
2sets 15-12 reps

Cable Crunches
2sets 15-12 reps

Ab Wheel
2sets 10 reps

 

[knight_rider]

nice weights and nice work with the range of motion and form, keep it on the muscle and off the joints! keep it up!

 

[FEVER]

thanks bro

BACK & TRICEPS

10min walk

Lying Cable Pullovers
1.set easy
2.set moderate
3.set max

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

EZ-Bar Reversegrip Barbell Row
1.set easy
2.set moderate
3.set max, as 3-rest-pause-set

Seated Widegrip Row
1.set easy
2.set max, as 3-rest-pause-set

- 10min rest

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

Incline Skullcrushers
1.set easy
3.set max: as 3-rest-pause-set

One-arm Reversegrip Pushdowns
7sets, 10reps, 20-30sec rest between sets