Fever fighting factory

[Hypocrisy86]

goood rest sets, thats somethign i need to do. resting between sets is key...
how do those reverse grip pushdowns feel?, when i did those in the gym that would give me the biggest and easiest pump

 

[FEVER]

I really like them. They really pump up the long-head of the triceps

 

[FEVER]

CHEST & BICEPS

10min walk

Decline Barbell Press (super controlled negatives. full ROM with hold and squeeze at the top)
1.set easy
2.set moderate
3.set max: 90kg x 10 reps (last 2 reps forced)

Incline Barbell Press (super controlled negatives. full ROM with hold and squeeze at the top)
1.set easy
2.set moderate
3.set max: 80kg x 8 reps (last 2 reps forced)

Seated Chest Press Machine (slow, hold and squeezed)
1.set easy
2.set moderate
3.set max: 85kg x 9 reps (last 2 reps forced)

Cable Middle-Pulley Flyes (just trying to pump some blood in there)
1.set 15 + 12 + 8 reps (as 20-30sec rest-pause-set)

- 5-10min rest

Seated DB Concentration Curls (slow and controlled)
1.set easy
2.set moderate
3.set max: 15kg x 11 reps (last 2-3 reps)

Cable Straight-bar Curls (slow and controlled)
1.set easy
2.set max: 97kg x 8 + 4 + 4 reps (as 10-15sec rest-pause-set)

Seated DB Hammer Curls (trying to pump some blood in there)
3sets 12-8 reps

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

 

[FEVER]

QUADS, HAMS, CALF

10min walk
5min dynamic stretching

Leg Extensions (tempo: 2sec positive + 1sec static + 4sec negatives)
1.set easy
2.set moderate
3.set max: 85kg x 12 + 4 + 2? reps (as 10-15sec rest-pause-set)

LF Seated Leg Press Machine (close stands. slow and every rep from a dead position)
1.set easy
2.set moderate
3.set max: 145kg x 11 reps (last 3 reps forced)

Smith Vertical Leg Press (wide stands. Tempo: 2sec positive + 1sec static + 4sec negatives)
1.set easy
2.set max: 100kg x 10 reps

- 5min rest

Seated Leg Curls (tempo: 2sec positive + 2sec static + 4 sec negatives)
1.set easy
2.set moderate
3.set max: 80kg x 13 reps (last 3 reps forced)

Stifflegged Deadlift
1.set easy
2.set max: 115kg x 10 reps

Hyperextensions
1.set easy
2.set max: 22?kg DB+BW x 8 reps + 10kg plate+BW x 3 reps + BW x 3 reps + 3 partial reps (as dropset)

- 5min rest

Calf Raise on LF Seated Leg Press Machine (really slow and squeezed)
1.set easy
2.set moderate
3.set max: 100kg x 15 + 8 + 6 reps (as 10-15sec rest-pause-set)

Smith Seated Calf Raise
1.set easy
2.set max: 100kg x 10 reps

 

[FEVER]

DELTS, TRAPZ, ABS

10min walk

Cable External Shoulder Rotation
3sets 20-15 reps

Cable Internal Shoulder Rotation
3sets 20-15 reps

Seated DB Laterel Raises (controlled negatives)
1.set easy
2.set moderate
3.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 8 reps + 4 reps + 3 reps (as 10-15sec rest-pause-set)

Smith Seated Shoulder Press (slow and squeezed. every rep from a dead position on the chest)
1.set easy
2.set moderate
3.set max: 60kg x 9 reps (last 3 reps forced)

Dumbbell Shrugs (hold and squeezed at the top)
1.set easy
2.set moderate
3.set max: 40kg x 10 reps + 4 reps + 2? rep (as 10-15sec rest-pause-set)

Head Harness
1.set easy
2.set max: 15kg x 12 reps (last 4 reps forced)

- 5min rest

Hanging Leg Raises Rotations
2sets 20,15 reps

Hammerstrenght Crunch Machine
2sets 15-12 reps

Hammerstrenght Oblique Crunch Machine
2sets 12-10 reps (each side)

Ab Wheel
2sets 10 reps

10min Stationary bike

 

[knight_rider]

Lot of hard work in that round! Feel the burn Fever!

 

[FEVER]

i'm back at my old gym the next few days. did a pretty easy Back and Triceps today.

 

[FEVER]

40min crosstrainer and low carb (around 150g)

 

[FEVER]

still old crap gym

CHEST & BICEPS

10min walk

Decline Barbell Press (all reps really slow and controlled with squeeze at the top. The bar placed high on the chest to maximize ROM)
1.set easy
2.set moderate
3.set max: 90kg x 11 reps (last 3 reps forced)

Incline Barbell Press (all reps really slow and controlled with squeeze at the top)
1.set easy
2.set moderate
3.set max: 80kg x 9 reps (last 3 reps forced)

Seated Chest Press, Plate-loaded (all reps really slow and controlled with squeeze at the top)
1.set easy
2.set moderate
3.set max: 110kg x 8 reps (last 3 reps forced)

Flat DB Flyes (deep stretch and good squeeze)
1.set easy
2.set max: 17?kg x 12 reps (last 2 reps forced)

- 5min rest

Standing Barbell Curls (all reps super slow and controlled with squeeze at the top)
1.set easy
2.set moderate
3.set max. 40kg x 11 reps (last 3 reps forced)

Standing DB Concentration Curls (tempo: 2-2-2)
1.set easy
2.set max: 15kg x 8 reps + 4 reps + 2? reps (as 10sec rest-pause-set)

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

Behind Back Wristcurls
1.set easy
2.set max: 35kg x 15 reps + 5 reps + 4 reps (as 10sec rest-pause-set)

 

[knight_rider]

Nice session, loving that form on chest. Keep it up!

 

[FEVER]

thanks bro..

LEGS

10min walk
5min dynamic stretching

Leg Extensions (tempo: 4sec negatives + 1-2sec static + 2-4sec positive)
1.set easy
2.set moderate
3.set max: 90kg x 12 reps + 4 reps + 4 reps (last 2 reps forced) (as 10sec rest-pause-set)

Leg Press, Close stands (tempo: 4sec negatives + 2-4sec positive)
1.set easy
2.set moderate
3.set max: 270kg x 11 reps (last 2 reps forced)

Leg Press, Wide stands (tempo: 4sec negatives + 2-4sec positive)
1.set easy
2.set max: 230kg x 11 reps (last 2 reps forced)

- 5min rest

Seated Leg Curls (tempo: 4sec positive + 1-2sec static + 4sec negatives)
1.set easy
2.set moderate
3.set max: 100kg x 16 reps (last 3 reps forced)

Stifflegged Deadlift
1.set easy
2.set max: 115kg x 11 reps

Hyperextensions
1.set easy
2.set max: 22?kg dumbbell x 8 reps + 10kg dumbbell x 3 reps + BW x 2 reps + 3 partial reps (as dropset)

- 5min rest

Seated Calf Raise (all reps slow without jerking)
1.set easy
2.set moderate
3.set max: 18out of 30 x 8 reps + 4 reps + 3 reps (as 10sec rest-pause-set)

Standing Calf Raise, Plate-loaded Machine (all reps slow without jerking)
1.set easy
2.set max: 100kg x 10 reps

 

[FEVER]

DELTS, TRAPZ, ABS

10min walk

Cable External Rotations
3sets 20-15 reps

Cable Internal Rotations
3sets 20-15 reps

Seated DB Laterel Raises
1.set easy
2.set moderate
3.set max: 15kg x 12 reps + 3 reps + 3 reps (as 10sec rest-pause-set)

Rear Delt Flye Machine
1.set easy
2.set moderate
3.set max: 89kg x 8 reps + 3 reps + 2 reps (as 10sec rest-pause-set)

Smith Seated Shoulderpress (all reps slow and controlled with squeeze at the top)
1.set easy
2.set moderate
3.set max: 60kg x 7 reps + 40kg x 4 reps + Front Raise with 10kg Plate x 10 reps (as dropset)

DB Shrugs (all reps slow and squeezed at the top)
1.set easy
2.set moderate
3.set max: 40kg x 10 reps + 4 reps + 3 reps (as 10sec rest-pause-set)

Head Harness
1.set easy
2.set max: 15kg x 12 reps (last 4 reps forced)

Hanging Leg Raise
2sets 15,12 reps

Hammerstrenght Crunch Machine
2sets 12,10 reps

Hammerstrenght Oblique Crunch Machine
2sets 10,8 reps (each side)

 

[FEVER]

BACK & TRICEPS

10min walk

Lying Cable Pullovers (super slow, hold and squeezed)
1.set easy
2.set moderate
3.set max: 97kg x 11 reps (last 3 reps forced)

Reversegrip Pulldowns (super slow, hold and squeezed)
1.set easy
2.set max: 77kg x 11 reps (last 3 reps forced)

Bentover Reversegrip EZ-Bar Row
1.set easy
2.set moderate
3.set max: 80kg x 8 reps + 3 reps + 3 reps (as 10-15sec rest-pause-set)

Seated Widegrip Row (performed for rhomboid area. squeezed and controlled negatives)
1.set easy
2.set moderate
3.set max: 87kg x 8 reps + 4 reps + 3 reps (as 10-15sec rest-pause-set)

- 5min rest

Cable Pushdowns (tempo: 3-4sec negatives + 1-2sec static + 3-4sec positive)
1.set easy
2.set moderate
3.set max: 16out of 16 x 10 reps (last 3 reps forced)

Seated Overhead skullcrushers (deep stretch) (tempo: 3-4sec positive + 1-2sec static + 3-4sec negatives)
1.set easy
2.set max: 30kg x 13 reps (last 3 reps forced)

Lying One-arm DB Triceps Extensions (performed for laterelhead)
3sets 12-6 reps, just trying to get some blood in there

 

[knight_rider]

love the big weight and extra love the good form!

 

[FEVER]

I felt tired and off today. Tried to get the best out of it anyway

CHEST & BICEPS

10min walk

Decline Barbell Press (slow, controlled and squeezed. The bar placed high on chest to get maximum ROM)
1.set easy
2.set moderate
3.set max: 90kg x 11 reps (last 2-3 reps forced)

Incline Barbell Press (slow, controleld and squeezed)
1.set easy
2.set max: 80kg x 8 reps (last 2 reps forced)

Seated Chest Press Machine (slow controlled and squeezed)
1.set easy
2.set moderate
3.set max: 85kg x 8 reps (last 2 reps forced)

Seated Flye Machine (deep stretch, good squeeze)
1.set easy
2.set max: 82kg x 9 reps (last 3 reps forced)

- 5min rest

Standing Barbell Curls (slow controlled and squeezed)
1.set easy
2.set moderate
3.set max: 40kg x 11 reps (last 2 reps forced)

Standing DB Concentration Curls (tempo: 2-2-2)
1.set easy
2.set max: 15kg x 6 reps + 2 reps + 2 reps (as 10-15sec rest-pause-set)

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

Behind Back Wristcurls
1.set easy
2.set max: 35kg x 15 reps + 6 reps + 5 reps (as 10-15sec rest-pause-set)

 

[knight_rider]

looking good fever. Quick question on your deadlifts, do you use that controlled form like you do on your chest exercises?

 

[FEVER]

it is controlled but not performed as slow as the rest of the exercises. I go pretty slow down and power up then squeeze the hams and glutes.

 

[FEVER]

LEGS

10min walk
5min dynamic stretching

Leg Extensions (tempo: 2sec positives + 2sec static + 4sec negatives)
1.set easy
2.set moderate
3.set max: 85kg x 13 reps (last 3 reps forced)

LF Seated Leg Press Machine, Close stands (2sec positive + 2sec static + 4sec negatives)
1.set easy
2.set moderate
3.set max: 145kg x 10 reps (last 3 reps forced)

Smith Vertical Leg Press, Wide stands (4sec negatives + 0sec static + 2sec positive)
1.set easy
2.set max: 110kg x 11 reps (last 3 reps forced)

- 5min rest

Seated Leg Curls (2sec positives + 2sec static + 4sec negatives)
1.set easy
2.set moderate
3.set max: 80kg x 13 reps (last 3 reps forced)

Stifflegged Deadlift
1.set easy
2.set moderate
3.set max: 120kg x 8 reps

Lying Leg Curls
1.set easy
2.set max: 54kg x 8 reps + 3 reps + 2 reps (as 10-15sec rest-pause-set)

- 5min rest

Seated Donkey Calf Machine (all reps slow and squeezed without jerking)
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

Barbell Tibialis Anterior Raise
3sets 15 reps

 

[FEVER]

25/10 BACK, TRAPZ & ABS

26/10 DELTS, TRICEPS

27/10 40min easy Recumbent bike

 

[FEVER]

today

CHEST & TRICEPS

10min walk

Decline Barbell Press (all reps controlled, slow negatives, hold and squeezed at the top. The bar is placed high on chest to get maximum ROM)
1.set easy
2.set moderate
3.set max 95kg x 8 reps (last 2 reps forced)

Incline Barbell Press (all reps controlled with slow negatives, hold and squeezed at the top)
1.set easy
2.set max: 80kg x 9 reps (last 2 reps forced)

LF Seated Chest Press Machine (all reps controlled, slow negatives with hold and squeeze at the top)
1.set easy
2.set moderate
3.set max: 85kg x 10 reps (last 2 reps forced)

Standing Low-Pulley Cable Flyes (just bloodwork)
4sets 15-10 reps, 30sec rest between sets

- 5min rest

Standing Barbell Curls (all reps slow and controlled)
1.set easy
2.set moderate
3.set max: 45kg x 5 reps + 3 reps + 2 reps (as 10-15sec rest-pause-set)

Cable One-arm Curls (just bloodwork)
4sets 15-10 reps, 30sec rest between sets

EZ-Bar Reversegrip (all reps controlled with slow negatives)
1.set easy
2.set max: 40kg x 7 reps + 2 reps + 2 reps (as 10-15sec rest-pause-set)

Behind Back Wristcurls
1.set easy
2.set max: 35kg x 15 reps + 7 reps + 7 reps (as 10-15sec rest-pause-set)

10min easy Recumbent Bike