Fever fighting factory

[knight_rider]

Looking good Fever, how did you develop your routine? it seems Dorian Yates inspired but i might be drawing a long bow?

 

[FEVER]

After going back and forth between different training styles. I decided only to pick the exercises that felt right for my body. After training a few weeks i could see it actually was very much like Dorian and I really like his approach and methods

 

[FEVER]

LEGS & ABS

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 15 reps (last 3 reps forced)

LF Seated Leg Press Machine, Close stands (all reps from a dead position. Power up, squeezed and slow negatives)
1.set easy
2.set moderate
3.set max: 145kg x 11 reps (last 3 reps forced)

Smith Vertical Leg Press, Wide stands (4sec negatives + 0sec static + 4sec positive)
1.set easy
2.set max: 100kg x 10 reps

- 5min rest

Seated Leg Curls (4sec positives + 2sec static + 4sec negatives)
1.set easy
2.set moderate
3.set max: 75kg x 10 reps (last 2 reps forced)

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

Lying Leg Curls (power up and slow negatives)
1.set easy
2.set max: 54kg x 12 reps + 3 reps + 2 reps (as 10-15sec rest-pause-set)

-5min rest

Ab Circuit, 2 Rotations, no rest between sets
Hanging Leg Raise, 15-12 reps
Torso Rotation Right, 15 reps
Torso Rotation Left, 15 reps
Crunches, 15 reps
Laterel Crunch Left , 15 reps
Laterel Crunch Right, 15 reps

 

[knight_rider]

loving your routine bro! keep up those intensity techniques

 

[FEVER]

I will try to push it

BACK & CALF

10min walk

Lying Cable Pullovers
Pro Lat Bar Pulldowns
Seated One-arm Row, Chest-assisted
Deadlift
Seated Widegrip Row
Neck Shrugs
Seated Donkey Calf Raise

 

[FEVER]

DELTS & TRICEPS

10min walk

Cable External Shoulder Rotations
2sets 20
Cable Internal Shoulder Rotations
2sets 20
Cable Upright Shoulder Rotations
2sets 20

Smith Seated Shoulderpress (all reps as singles from a dead position. squeezed at the top and slow negatives)
1.set easy
2.set moderate
3.set max. 65kg x 10 reps (last 3 reps forced)

Cable Dual Laterel Raises (4sec positive + 2sec static + 4sec negatives)
1.set easy
2.set moderate
2.set max: triple 10-15sec rest-pause-set

Rear Delt Flye Machine (4sec positive + 2sec stativ + 4sec negatives)
1.set easy
2.set moderate
3.set max: 75kg x 9 reps (last 3 reps forced)

5-10 min rest

Cable Pushdowns (4sec positives + 2sec static + 4sec negatives)
1.set easy
2.set moderate
3.set max. 97kg x 8 reps + 3 reps + 2 reps (as 10-15sec rest-pause-set)

Closegrip Barbell Press (all reps as singles from a dead position. Squeezed at the top and slow negatives)
1.set easy
2.set max: 80kg x 8 reps (last 2 reps forced)

Seated Overhead DB Triceps Extensions (all reps controlled with slow negatives)
1.set easy
2.set moderate
3.set max: 35kg x 8 reps

5min recumbent bike

 

[FEVER]

LEGS

10min walk
5min dynamic stretching

Leg Extensions (all reps controlled, squeezed and slow negatives)
1.set easy
2.set moderate
3.set max: 90kg x 13 reps (last 3 reps forced)

LF Seated Leg Press Machine, Close stands (all reps from a dead position. controlled, squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 145kg x 11 reps (last 3 reps forced)

Squat, wide stands (deep with pause at the buttom)
1.set easy
2.set moderate
3.set max: 90kg x 8 reps

- 5min rest

Seated Leg Curls (leaning forward) (4sec positive + 1-2sec static + 4sec negatives)
1.set easy
2.set moderate
3.set max: 75kg x 10 reps (last 2 reps forced) <--- burn!!

Lying Leg Curls (leaning backward)
1.set easy
2.set max

Glute-Ham Raise on a Roman-chair
3sets 15

Calf Raise on a 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

 

[FEVER]

ARMS & ABS

5min walk

EZ-Bar Curls (all reps with full ROM, controlled and slow negatives)
1.set easy
2.set moderate
3.set max 50kg x 8 reps + 2 reps + 1 rep (as 10-15sec rest-pause-set)

Closegrip Barbell Press (all reps as singles with pause on the chest. Squeezed and slow negatives)
1.set easy
2.set moderate
3.set max: 85kg x 6 reps + 2 reps + 1 reps (as 10-15sec rest-pause-set)

EZ-Bar Reversegrip Curls (all reps with full ROM, controlled and slow negatives)
1.set easy
2.set moderate
3.set max: 40kg x 10 reps + 2 reps + 2 reps

Seated DB Overhead Triceps Extensions (all reps with full ROM, controlled and slow negatives)
1.set easy
2.set moderate
3.set max: 37?kg x 8 reps

SUPERSET: (just bloodwork, going back and forth with no rest in between)
3sets 10-15 reps
A) Cable Curls
B) Cable Pushdowns

Hammerstrenght Crunch
2sets 10-15 reps
Hammerstrenght Oblique Crunch
2sets 10-15 reps, each side

5min stairmaster

 

[FEVER]

BACK & CALF

10min walk

Lying Cable Pullovers (slow, controlled, hold and squeezed)
1.set easy
2.set moderate
3.set max: 97kg x 13 reps (last 3 reps forced)

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

Seated One-arm Row, Chest-assisted
1.set easy
2.set moderate
3.set max. 57kg x 8 reps (last 2 reps as partials)

Deadlift (all reps as singles with a pause at the floor. all reps with a fully 2sec back squeeze at the top)
1.set easy
2.set moderate
3.set max: 120kg x 8 reps <-- slowly incorporate the deads again

Barbell Shrugs (all reps with squeeze at the top)
1.set easy
2.set moderate
3.set max: 150kg x 10 reps

Incline Face-Down Rhomboid Row, DB (just bloodwork)
4sets 10 reps with low pause

- 5min rest

Seated Donkey Calf Raise Machine
1.set easy
2.set moderate
3.set max: 100kg x 15 reps + 6 reps + 5 reps (as 10-15sec rest-pause-set)

 

[FEVER]

CHEST & DELTS

10min walk

Decline Barbell Press (all reps controlled, hold and squeezed, slow negatives. The bare placed high on chest for maximum ROM)
1.set easy
2.set moderate
3.set max: 95kg x 8 reps (last 1? rep forced)

45* Incline Dumbbell Press (all reps controlled, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 35kg x 8 reps (last 2 reps forced)

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

Standing Low-Pulley Cable Flyes (just bloodwork)
4sets 15-10 reps, 45-60sec rest between sets

- 5min rest

some easy shoulder work..

 

[knight_rider]

looking good Fever, you like your super posts dont you lol. How any days between workouts?

 

[FEVER]

atm I go with 4on 1off or 2on 1off 2on

day 1: workout
day 2: workout
day 3: workout
day 4: workout
day 5: OFF (or cardio)
day 6: workout
day 7: workout
day 8: OFF (or cardio)
day 9: workout
day 10: workout
day 11: OFF (or cardio)
repeat..

 

[FEVER]

LEGS

10min walk
5min dynamic stretching

Leg Extensions (all reps controlled, squeezed and slow negatives)
1.set easy
2.set moderate
3.set max: 85kg x 15 reps (last 3 reps forced)

LF Seated Leg Press Machine (all reps as singles from a dead position. controlled, squeezed and slow negatives)
1.set easy
2.set moderate
3.set max: 145kg x 12 reps (last 3 reps forced)

Smith Squat (deep, controlled)
1.set easy
2.set moderate
3.set max: 90kg x 8 reps

- 5min rest

Seated Leg Curls, Leaning Forward (all reps controlled, squeeze and slow negatives)
1.set easy
2.set moderate
3.set max: 75kg x 12 reps

Lying Leg Curls (just bloodwork)
4sets 15-10 reps, 45-60sec rest between sets

Seated Donkey Calf Raise
1.set 50kg x 15 reps
2.set 75kg x 15 reps
3.set 100kg x 15 reps
4.set 110kg x 12 reps + 5 reps + 4 reps (as 10sec rest-pause-set)

 

[FEVER]

ARMS & ABS

10min walk

EZ-Bar Curls (controlled, slow negatives)
1.set easy
2.set moderate
3.set max: 50kg x 12 reps (last 3 reps forced)

Closegrip Barbell Press (all reps as singles with pause at the chest. controlled, squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 90kg x 8 reps (last 3 reps forced)

DB Hammer Curls (controlled, slow negatives)
1.set easy
2.set moderate
3.set max: 20kg x 8 reps + 2 reps + 2 reps (as 10-15sec rest-pause-set)

Seated DB Overhead Triceps Extensions
1.set easy
2.set moderate
3.set max: 37kg x 9 reps + 2 reps + 1 rep (as 10-15sec rest-pause-set)

Standing Bentover Concentration Curls (just bloodwork)
3sets 10-15reps, low pause between sets

Cable One-arm Triceps Extensions, Laterel-head (just bloodwork)
3sets 10-15reps, low pause between sets

Behind Back Wristcurls
1.set easy
2.set max: 40kg x 12 reps + 5 reps + 5 reps (as 10-15sec rest-pause-set)

Hanging Leg Raise
2sets 15-12 reps

Torso Rotation Machine
1set 50reps, each side

 

[FEVER]

I took a few extra rest days but now I am back with this split
Back, Rear Delt, Abs
Chest, Delts
Legs, Abs
Arms, Calf

 

[FEVER]

today:

LEGS & ABS

10min walk
5min dynamic stretching

Leg Extensions (power:squeeze:slow-negatives)
1.set easy
2.set moderate
3.set max: 90kg x 11 reps + 2 reps + 2 reps (as 10sec rest-pause-set)

LF Seated Leg Press Machine, Close Stands (all reps as singles from a dead position. power:squeeze:slow-negatives)
1.set easy
2.set moderate
3.set max: 145kg x 11 reps (last 3 reps forced)

LF Seated Leg Press Machine, Wide Stands (very deep reps. 4sec positive: 1sec static: 4sec negatives)
1.set max: 75kg x 15 reps
2.set max: 75kg x 12 reps

Seated Leg Curls (power:squeezed:slow-negatives)
1.set easy
2.set moderate
3.set max: 80kg x 15 reps (last 3 reps forced)

Lying Leg Curls, One-leg (4sec positives: 1sec static: 4sec negatives)
1.set max: x 15 reps
2.set max: x 12 reps (last 3 reps forced)

Hammerstrenght Crunch Machine
3sets 15,12,10 reps

Hammerstrength Oblique Crunch Machine
2sets 12,10 reps (each side)

Ab Wheel
2sets 10 reps

 

[FEVER]

ARMS & CALF

10min walk

EZ-Bar Curls
1.set easy
2.set moderate
3.set max: 50kg x 11 reps (last 3 reps forced)

Closegrip Barbell Press (all reps as singles with pause at the chest. power:squeeze:slow-negatives)
1.set easy
2.set moderate
3.set max: 85kg x 8 reps (last 2 reps forced)

EZ-Bar Reversegrip Curls
1.set easy
2.set moderate
3.set max: 40kg x 13 reps (last 3 reps forced)

Seated DB Overhead Triceps Extensions (good stretch at the long-head. power:squeeze:slow-negatives)
1.set easy
2.set moderate
3.set max: 40kg x 10 reps (last 3 reps forced)

Bentover Concentration Curls (2sec positive : 2sec static : 2sec negatives)
2sets max 15-10 reps

Cable One-arm Triceps Extensions (performed for laterel-head. controlled:squeeze:slow-negatives)
2sets max 15-10 reps

Behind Back Wristcurls
1.set easy
2.set max: 35kg x 15 reps + 5 reps + 5 reps

Calf Raise on LF Seated Leg Press Machine
1.set easy
2.set moderate
3.set max: 100kg x 20 reps + 5 reps + 5 reps (as 10sec rest-pause-set)

10min recumbent bike

 

[knight_rider]

Nice sessions fever

 

[FEVER]

thanks bro, appreciate it!

BACK & REAR DELTS

10min walk

Lying Cable Pullovers (all reps controlled and squeezed)
1.set easy
2.set moderate
3.set max: 107kg x 11 reps (last 3 reps forced)

Dual-Pulley Pulldowns (power:squeezed:slow-negatives)
1.set easy
2.set moderate
3.set max:77kg x 9 reps (last 3 reps forced)

T-Bar Row (performed with elbows-out for rhomboid area)(all reps controlled and squeezed with no momentum)
1.set easy
2.set moderate
3.set max: 60kg x 8 reps + 2 reps + 2 reps (as 10sec rest-pause-set)

Deadlift (all reps as singles with pause at the floor) (fully 2sec back squeeze at the top)
1.set easy
2.set moderate
3.set max: 120kg x 10 reps

Barbell Shrugs
1.set easy
2.set moderate
3.set max: 150kg x 10 reps

Cable Pulley Rear Delt Flyes
5sets 12-8 reps, with low pause

 

[FEVER]

yesterday:

CHEST & DELTS

10min walk

Cable External Shoulder Rotation
2sets 15 reps
Cable Upright Shoulder Rotation
2sets 15 reps

Decline Barbell Press (Slow-negatives : power : hold-squeezed)(the bar placed high on chest to get maximum ROM)
1.set easy
2.set moderate
3.set max: 95kg x 9 reps (last 2 reps forced)

45* Smith Incline Press (Slow-negatives : controlled : hold-squeezed)
1.set easy
2.set moderate
3.set max: 80kg x 8 reps (last 2 reps forced)

Hammerstrenght Seated Incline Chest Press (power : hold-squeeze : slow-negatives)
1.set easy
2.set moderate
3.set max: 85kg x 7 reps + 2 reps + 1 reps and 3 partials (as 10sec rest-pause-set)

10* Incline DB Flyes (just focus on maximum stretch)
2sets 15 reps

- 5min rest

Seated DB Laterel Raises
3sets 12-8 reps

Cable Lying Upright Row
3sets 12-8 reps

Seated Front Delt Raise
3sets 12-8 reps

- okay it's just impossible to go heavy on delts after chest work so just pumped it with blood.