Fever fighting factory

[FEVER]

LEGS & ABS

10min walk
5min dynamic stretching

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

LF Seated Leg Press Machine, Close stands (all reps as singles with pause at the buttom) (power : hold-squeezed : slow-negatives)
1.set easy
2.set moderate
3.set max: 145kg x 11 reps (last 2 reps forced)

LF Seated Leg Press Machine, Wide stands (4 sec postives : 1-2sec squeeze : 4 sec negatives)
1.set max: 80kg x 15 reps <-- holy.... burn!
2.set max: 80kg x 11 reps <-- holy.... burn!

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

Lying Leg Curls, One-legged (4 sec positive : 1-2sec static : 4sec negatives)
1.set max

- 5min rest

Hammerstrength crunch Machine
3sets 15,12,9 reps

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

Ab Wheel
2sets 10 reps

 

[FEVER]

ARMS & CALF

10min walk

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

EZ-Bar Reversegrip Curls (full ROM, controlled negatives)
1.set easy
2.set moderate
3.set max: 40kg x 11 + 2 + 1 reps (as 10sec rest-pause-set)

Standing DB Concentration Curls
2sets of 12-15 reps, max

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

Seated Overhead Triceps Extensions (power : hold-squeeze : slow-negatives)
1.set easy
2.set moderate
3.set max: 40kg x 8 reps + 2 reps + 1 rep (as 10sec rest-pause-set)

Cable One-arm Triceps Extension, Laterel-head
2sets of 12-15 reps, max

Barbell Behind Back Wristcurls
1.set max: 35kg x 17 reps + 5 reps + 4 reps (as 10sec rest-pause-set)

5min rest

Donkey Calf Raise on a LF Seated Leg Press Machine (all reps slow, controlled without jerking)
1.set easy
2.set moderate
3.set max: 105kg x 18 reps + 6 reps + 4 reps (as 10sec rest-pause-set)

 

[FEVER]

yesterday:
40min recumbent bike

today:

BACK & REAR DELTS

10min walk

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

Dual-Pulley Pulldowns (all reps controlled with slow negatives)
1.set easy
2.set moderate
3.set max: 77kg x 8 reps (last 3 reps forced)

One-arm Dumbbell Row (all reps controlled with slow negatives)
1.set easy
2.set max: 50kg x 7 + 3 + 2 reps (as 10sec rest-pause-set)

Seated Widegrip Row (all reps controlled, squeezed and slow negatives)
2sets of 12-15 reps, max

Deadlift (all reps as singles with pause at the flour and a fully 2sec back squeeze at the top)
1.set easy
2.set moderate
3.set max: 125kg x 6 reps

Barbell Shrugs
1.set easy
2.set moderate
3.set max: 150kg x 11 reps

Rear Delt Flye Machine (just bloodwork)
7sets 12-8 reps, 30-45sec rest between sets

 

[FEVER]

CHEST & DELTS

10min walk

Decline Barbell Press (all reps controlled, squeezed and slow negatives) (the bar placed high on chest for maximum ROM)
1.set easy
2.set moderate
3.set max: 95kg x 9 reps (last 2 reps forced)

Smith 45*Incline Press (performed as singles with pause at the chest) (controlled, squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 80kg x 8 reps (last 2 reps forced)

LF Seated Chest Press Machine (power, squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 85kg x 10 reps (last 3 reps forced)

10*Incline DB Stretch Flyes (focus on maximum stretch)
2sets 15-12 reps

- 5min rest

and some easy delt work..
- it is just impossible to work delts after chest, I have to change that next week

 

[FEVER]

LEGS & ABS

10min walk
5min dynamic stretching

Leg Extensions (all reps with power, hold and squeeze, and slow negatives)
1.set easy
2.set moderate
3.set max: 90kg x 16 reps (last 3 reps forced)

LF Seated Leg Press Machine, Close stands (all reps as singles with pause in the buttom. power, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 145kg x 12 reps (last 3 reps forced)

Smith Vertical Leg Press (4sec negatives + 4sec positives)
1.set max: 100kg x 12 reps
2.set max: 100kg x 8 reps

Seated Leg Curls, Wide stands (all reps with power, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 80kg x 16 reps (last 3 reps forced)

Lying Leg Curls, Close stands (4sec positives + 4sec negatives)
1.set max: 42kg x 8 reps

- 5min rest

Hanging Leg Raise
2sets 12-8 reps

Hammerstrenght Crunches
3sets 12-8 reps

Hammerstrenght Oblique Crunch
2sets 12-8 reps (each side)

 

[FEVER]

ARMS & CALF

10min walk

EZ-Bar Curls (all reps controlled with slow negatives)
1.set easy
2.set moderate
3.set max: 50kg x 9 reps + 2 reps + 1 reps (as 10-15sec rest-pause-set)

Closegrip Barbell Press (all reps as singles with pause at the chest. power up, squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 85kg x 9 reps (last 1 rep forced)

EZ-Bar Reversegrip Curls
1.set easy
2.set moderate
3.set max: 40kg x 11 reps + 2 reps + 2 reps

Seated DB Overhead Triceps Extensions (all reps controlled, squeezed, slow negatives) (focus on good long-head stretch)
1.set easy
2.set moderate
3.set max: 40kg x 8 reps + 2 reps + 1 reps

Bentover DB Concentration Curls
1.set max
2.set max

Cable One-arm Triceps Extensions, Laterel-head (controlled, squeezed, slow negatives)
1.set max: 4out of 16 x 17 reps
2.set max: 4out of 16 x 14 reps

Behind Back Wristcurls
1.set max: 40kg x 13 reps + 4 reps + 3 reps

Smith Calf Raise, Standing on a box (all reps slow and controlled, no jerking)
1.set easy
2.set moderate
3.set max: 100kg x 13 reps + 5 reps + 4 reps

Status:
- I will take two days rest
- Strenght is going up
- I need to up my kcal again

 

[FEVER]

3700 kcal

Meal 1
Oatmeal - 140g
Strawberries - 100g
Whey Isolate - 12 g
Eggwhites - 7
Egg, Whole - 1
Multivitamins
Super Greens

Meal 2
Turkey - 150g
Brown Rice - 75g (uncooked weight)
Pepper fruit - 1
Tomato - 1
Sunflower oil - 10g
Omega 3 caps - 2g

Meal 3 (post-workout)
Whey Isolate - 35 g
Vitargo+Electrolytes - 65g
Rice Cakes - 50 g

Meal 4
Oatmeal - 140 g
Strawberries - 100 g
Whey Isolate - 12 g
Eggwhites - 7
Egg, Whole - 1
Multivitamins
Super Greens

Meal 5
Steak - 150g
Brown Rice - 75 g
Green Peas - 125 g
Sunfloweroil - 5 g
Omega-3 caps - 2 g

Meal 6
Fiber Crispbread - 2 pcs.
Organic Peanutbutter - 25 g

Meal 7
Micellar Casein - 40 g
Almonds - 30 g
Omega-3 caps - 2 g
ZMK

 

[FEVER]

BACK & CALF

10min walk

Lying Cable Pullovers (all reps controlled, squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 107kg x 10 reps + 2 reps + 2 reps (as 10sec rest-pause-set)

Hammerstrenght Reversegrip Pulldowns (all reps controlled, squeezed, slow-negatives)
1.set easy
2.set moderate
3.set max: 90kg x 8 reps + 2 reps + 2 reps (as 10sec rest-pause-set)

Bentover One-arm Row (all reps controlled with slow negatives)
1.set easy
2.set max: 50kg x 8 reps + 2 reps + 2 reps (as 10sec rest-pause-set)

90* Bentover EZ-Bar Row (performed for upperback)
1.set easy
2.set max:

Deadlift (all reps as singles with pause at the flour and a fully 2sec back squeeze at the top)
1.set easy
2.set moderate
3.set max: 125kg x 7 reps

Barbell Shrugs
1.set easy
2.set moderate
3.set max: 150kg x 12 reps

Calf Raise on a LF Seated Leg Press Machine
1.set easy
2.set moderate
3.set max: 105kg x 17 reps + 5 reps + 4 reps

 

[FEVER]

CHEST & TRICEPS

10min walk

Decline Barbell Press (all reps controlled and slow negatives) (the bar placed high on chest for maximum ROM)
1.set easy
2.set moderate
3.set max: 95kg x 9 reps (last 2 reps forced)

Smith 45*Incline Press (all reps controlled, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 80kg x 9 reps (last 2 reps forced)

LF Seated Chest Press Machine (all reps with power, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 85kg x 8 reps + 1 rep + 1 rep (as 10sec rest-pause-set)

Low-middle Pulley Upright Cable Flyes (all reps controlled, hold and squeezed)
1.set max: 4out of 16 x 17 reps
2.set max: 4out of 16 x 14 reps

- 5-10min rest

then some triceps work..

 

[FEVER]

LEGS & ABS

10min walk
5min dynamic stretching

Leg Extensions
1.set easy
2.set moderate
3.set max: 90kg x 13 reps + 2 reps + 1? rep (as 10sec rest-pause-set)

LF Seated Leg Press Machine, Close stands (all reps as singles with pause at the buttom. power up, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 145kg x 12 reps (last 3 reps forced)

LF Seated Leg Press Machine, Wide stands (4sec positive + 4sec negatives)
1.set max
2.set max

Seated Leg Curls, Leaning forward (power, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 80kg x 17 reps (last 3 reps forced)

Lying Leg Curls (4sec positive + 4sec negatives)
1.set max: 42kg x 10 reps + 4 reps + 3 reps (as 10sec rest-pause-set)

Hammerstrenght Crunch Machine
3sets 15-8 reps

Hammerstrenght Oblique Crunch Machine
3sets 15-8 reps, each side

Ab Wheel
2sets 10 reps

 

[FEVER]

DELTS, ARMS

10min walk

Cable External Shoulder Rotation
3sets 15-20 reps

Smith Seated Shoulderpress (all reps as singles with pause at the chest. Power up, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 65kg x 10 reps (last 3 reps forced)

EZ-Bar Curls (all reps controlled with slow negatives)
1.set easy
2.set moderate
3.set max: 50kg x 10 reps (last 3 reps forced)

Closegrip Barbell Press (all reps as singles with pause at the chest. Power up, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 85kg x 8 reps (last 2 reps forced)

EZ-Bar Reversegrip Curls (all reps controlled with slow negatives)
1.set easy
2.set moderate
3.set max: 40kg x 11 reps + 1 rep + 2 reps (as 10sec rest-pause-set)

Seated DB Overhead Triceps Extensions (all reps controlled, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 40kg x 10 reps (last 3 reps forced)

Cable One-arm Concentration Curls
1.set max: ?
2.set max: ?

Cable One-arm Triceps Extensions, Laterel-head
1.set max: 4out of 16 x 16 reps
2.set max: 4out of 16 x 13 reps

Standing DB Laterel Raises (just bloodwork)
4sets 12-15 reps

 

[FEVER]

yesterday:
40min recumbent bike and low carb

today:

BACK & REAR DELTS

10min walk

Lying Cable Pullovers (all reps controlled, squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 107kg x 13 reps (last 3 reps forced)

Hammerstrenght Reversegrip Pulldowns (all reps controlled, squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 100kg x 10 reps (last 3 reps forced)

One-arm DB Row
1.set easy
2.set max: 50kg x 12 reps + 3 reps + 2 reps (as 10-15sec rest-pause-set)

90* Bentover Widegrip Row (performed for upperback)
1.set easy
2.set max

Deadlift (all reps as singles with pause at the flour and a fully 2sec back squeeze)
1.set easy
2.set moderate
3.set max: 125kg x 7 reps

Barbell Shrugs
1.set easy
2.set moderate
3.set max. 155kg x 12 reps

Rear Delt Flye Machine
7sets 8-12 reps, low pause

 

[FEVER]

CHEST & CALF

10min walk

Decline Barbell Press (performed with perfect form, controlled and slow negatives. the bare 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)

Incline Barbell Press (all reps with perfect form. controlled and slow negatives)
1.set easy
2.set max: 80kg x 10 reps (last 3 reps forced)

Seated Chest Press (power up, hold and squeezed, slow negatives)
1.set easy
2.set max: 90kg x 9 reps (last 3 reps forced)

10* Incline DB Stretch Flyes (just bloodwork)
4sets 15-12 reps

Smith Calf Raise, Standing on a box (slow and squeezed)
1.set easy
2.set moderate
3.set max: 100kg x 13 reps + 4 reps + 3 reps

Smith Seated Calf Raise, standing on a box (slow and squeezed)
1.set max: 100kg x 14 reps

 

[FEVER]

LEGS & ABS

10min walk
5min dynamic stretching

Leg Extensions (all reps power up, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 90kg x 14 reps + 2 reps + 1? reps (as 10sec rest-pause-set)

LF Seated Leg Press Machine, Close stands (all reps as singles with pause in the buttom, power up, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 145kg x 12 reps (last 3 reps forced)

LF Seated Leg Press Machine, Wide stands (tempo: 4sec positive + 4sec negatives)
1.set max: 15 reps

Seated Leg Curls (power down, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 82?kg x 16 reps (last 3 reps forced)

Lying Leg Curls (tempo: 4sec positives + 4sec negatives)
1.set max: 53kg x 6-8 reps + 39kg x 4 reps + 29kg x 4 reps (as dropset)

Hanging Leg Raise
2sets 12-8 reps

Hammerstrenght Crunch Machine
2sets 12-8 reps

Hammerstrenght Oblique Crunch Mahine
2sets 12-8 reps, each side

Ab Wheel
2sets 10 reps

5min recumbent bike

 

[FEVER]

13/12 - 2011
ARMS & CALF

14/12 - 2011
40min crosstrainer + low carb day

today:

BACK & REAR DELTS

10min walk

Lying Cable Pullovers (all reps controlled, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 112kg x 8+3 reps (last 3 reps forced)

Hammerstrenght Reversegrip Pulldowns (power down, hold and squeezed, slow negatives)
1.set easy
2.set max: 100kg x 9+3 reps (last 3 reps forced)

Bentover One-arm DB Row
1.set easy
2.set max: 55kg x 10 reps + 3 reps + 3 reps (as 10-15sec rest-pause-set)

Deadlift
1.set easy
2.set moderate
3.set max: 125kg x 7 reps <-- no improvements, but better form than last time

Barbell Shrugs
1.set easy
2.set moderate
3.set max: 155kg x 10 reps

Seated DB Rear Delt Laterels
3sets, 10-15reps, 1min rest between sets

Seated Dual Pulley Rows (focus on squeezing the Rhomboid and Trapz area)
3sets, 10-15reps, 1min rest between sets

 

[FEVER]

CHEST, DELTS

10min walk

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

Incline Barbell Press (all reps really controlled with slow negatives)
1.set easy
2.set max: 80kg x 7+3 reps (last 3 reps forced)

Seated Chest Press (power up, hold and squeezed, slow negatives)
1.set easy
2.set max: 90kg x 6 reps + 1? rep + 1 rep (as 10-15 sec rest-pause-set)

Smith Shoulder Press (all reps as singles with pause in the buttom. Power up, hold and squeezed, slow negatives)
1.set easy
2.set max: 60kg x 6+3 reps (last 3 reps forced)

Seated DB Laterel Raises
3sets 10-15 reps, low pause between sets

Cable Low Pulley Upward Flyes
3sets 10-15 reps, low pause between sets

Cable External Shoulder Rotation (M. Infraspinatus)
3sets 10-15 reps, low pause btween sets

 

[FEVER]

LEGS & ABS

10min Walk
5min Dynamic Stretching

Leg Extensions
1.set easy
2.set moderate
3.set max: 95kg x 13+3 reps (last 3 reps forced)

LF Seated Leg Press Machine, Close stands (all reps as singles with pause at the buttom. Power up, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 145kg x 10+2 reps (last 2 reps forced)

Leg Press, Wide stands (a new machine and felt a little weird so just took it easy)
2sets 10-15 reps

Seated Leg Curls, Wide stands, Leaning forward (all reps controlled with power down, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 85kg x 13+3 reps (last 3 reps froced)

Lying Leg Curls, Close stands (tempo: 4sec positive + 4sec negatives)
1.set max: 54kg x 8 reps + 3 reps + 1? rep (as 10sec rest-pause-set)

Hip Adductions (just bloodwork)
3sets 15 reps, low pause between sets

Hammerstrenght Crunch Machine
3sets 15-8 reps

Hammerstrenght Oblique Crunch Machine
3sets 15-8 reps

Ab Wheel
2sets 10 reps

 

[FEVER]

ARMS & CALF

10min walk

Seated Alternate Dumbbell Curls (all reps controlled, squeezed, and slow negatives)
1.set easy
2.set moderate
3.set max: 22?kg x 12 reps + 3 reps + 2 reps (as 10-15sec rest-pause-set)

10* Decline EZ-Bar Triceps Extensions (performed super slow. lowering the bar to the nose)
1.set easy
2.set moderate
3.set max: 40kg x 7+3 reps (last 3 reps forced to super slow excentric)

EZ-Bar Reversegrip Curls (all reps controlled with slow negatives)
1.set easy
2.set moderate
3.set max: 42?kg x 10+2 reps (last 2 reps forced)

Seated DB Overhead Triceps Extensions (power up, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 40kg x 9+2r reps (last 2 reps forced)

Cable Straight Curls (bloodwork)
2sets 10-15 reps, low pause

Cable One-arm Triceps Extensions, Laterel-head (bloodwork)
2sets 10-15 reps, low pause

Behind Back Wristcurls
1.set max: 45kg x 13 reps + 35kg x 6 reps + 25kg x 6 reps (as dropset)

Calf Raise on a LF Seated Leg Press Machine
1.set easy
2.set moderate
3.set max: 105kg x 18 reps

Smith Seated Calf Raise
1.set max: 100kg x 14 reps

 

[FEVER]

yesterday:
40min Crosstrainer and low carb

today:
BACK, REAR DELTS

10min walk

Lying Cable Pullovers (all reps controlled, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 112kg x 9+3 reps (last 3 reps forced)

Hammerstrenght Reversegrip Pulldowns (all reps with power, hold and squeezed, slow negatives)
1.set easy
2.set max: 110kg x 6+3 reps (last 3 reps forced)

Standing One-arm DB Row (power, slow negatives)
1.set easy
2.set max: 60kg x 10 reps + 3 reps + 2 reps (as 10-15sec rest-pause-set)

Deadlift (all reps as singles with pause at the flour and a fully 2sec back-squeezed at the top)
1.set easy
2.set moderate
3.set max: 125kg x 7 reps

Barbell Shrugs
1.set easy
2.set moderate
3.set 3 x 10-15 reps with 140kg (45-60sec rest between sets)

Seated DB Rear Delt Laterels
3 x 10-15 reps (45-60sec rest between sets)

Seated Dual-pulley Row (performed for trapz and rhomboid area)
3 x 10-15 reps (45-60sec rest between sets)

 

[FEVER]

back on track at my normal gym after holidays at my parents house. Have trained but with higher reps than normally and a little more rest days.
Starts with a little higher reps and slowly build the kilos back up again