Fever fighting factory

[FEVER]

yesterday:

CHEST, DELTS

10min walk

Decline Barbell Press (really slow controlled negatives, power up) (the bare placed high on chest for maximum ROM)
1.set easy
2.set moderate
3.set max: 90kg x 10+2 reps (last 2 reps forced)

Incline Barbell Press (slow controlled negatives, power up)
1.set easy
2.set max: 80kg x 5+2 reps (last 2 reps forced)

Seated Chest Press Machine (power up, hold and squeezed, slow negatives)
1.set easy
2.set max: 80kg x 9+2 reps (last 2 reps forced)

Setaed Dumbbell Laterel Raises (all reps with controlled negatives)
1.set easy
2.set moderate
3.set max: 12?kg x 15 reps + 3 reps + 3 reps (as 10-15sec rest-pause-set)

Standing Barbell Behind Neck Press
3sets 15-10 reps

Cable Low-Pulley Upward Flyes (bloodwork)
3sets 15-10 reps

 

[FEVER]

today:
LEGS, ABS

10min walk
5min dynamic stretching

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

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: 140kg x 12+2 reps (last 2 reps forced)

Leg Press, Wide stands (a new but really crappy machine)
1.set easy
2.set moderate: 200kg x 10 reps

Seated Leg Curls, Leaning Forward (power down, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 80kg x 14+2 reps (last 2 reps forced)

Lying Leg Curls, Close stands (tempo: 4sec positives + 4sec negatives)
1.set max: 54kg x 6? reps + 2? reps + 1? reps

Hammerstrenght Crunch Machine
3.sets 15-8 reps

Hammerstrenght Oblique Crunch Machine
2.sets 15-8 reps

Ab Wheel
2sets 10-8 reps

 

[FEVER]

ARMS, CALF

5min walk

Cable Pushdowns (controlled down, hold and squeezed, slow negatives)
1.set easy
2.set moderate
3.set max: 97kg x 12 reps + 3 reps + 2 reps (as 10-15 sec rest-pause-set)

Seated Alternate Dumbbell Curls (focus on slow controlled negatives)
1.set easy
2.set moderate
3.set max: 22?kg x 11 reps + 2? reps + 1? reps (as 10-15 sec rest-pause-set)

Dumbbell Overhead Triceps Extensions (power up, hold and squeezed, slow negatives)
1.set easy
2.set max: 40kg x 9 reps + 2 reps + 1 rep (as 10-15sec rest-pause-set)

EZ-Bar Preacher Curls (focus on really slow negatives and good stretch)
1.set easy
2.set max: 30kg x 12 + 2? reps + 2 reps (as 10-15sec rest-pause-set)

Cable One-arm Triceps Extensions (performed for laterel-head) (power down, hold and squeezed, slow negatives)
1.set max: 4out of 16 x 15+2 reps (last 2 reps forced)

Cable One-arm High-pulley Curls (focus on peak contraction)
1.set max: 26kg x 15 reps

Circuit Training: 3 rotations, no pause between
A) Barbell Reverse Wristcurls, 10-15 reps
B) Barbell Behind Back Wristcurls, 10-15 reps
C) Standing Calf Raise, 10-15 reps

 

[FEVER]

yesterday:
40min Crosstrainer

today:
BACK

10min walk

Lying Cable Pullovers (controlled, hold and squeezed)
1.set easy, 15 reps
2.set moderate, 10 reps
3.set max: 112kg x 8+3 reps (last 3 reps forced)

Reversegrip Pulldowns (power down, hold and squeezed, slow negatives)
1.set easy, 10 reps
2.set max: 100kg x 6+3 reps (last 3 reps forced)

One-arm DB Row
1.set easy, 10 reps
2.set max: 60kg x 12 reps + 4 reps + 2 reps (as 10-15sec rest-pause-set)

Deadlift (all reps as singles with pause at the floor and a fully 2sec back-squeeze at the top)
1.set easy, 6 reps
2.set moderate, 6 reps
3.set max: 120kg x 10 reps

Barbell Shrugs (performed for trapz and rhomboids)
1.set easy, 15 reps
2.set moderate, 10 reps
3.set 140kg x 10 reps + 10 reps + 9 reps (45-60sec rest between sets)

Seated DB Rear Delt Laterels (bloodwork)
3sets 10-15 reps

Cable Shoulder External Rotation (bloodwork)
3sets 10-15 reps

 

[FEVER]

CHEST, DELTS

10min walk

Decline Barbell Press (slow controlled negatives) (bar placed high on chest for maximum ROM)
1.set easy, 15 reps
2.set easy, 8 reps
3.set moderate, 6 reps
4.set max: 95kg x 7+3 reps (last 3 reps forced)

Smith 45* Incline Press (power up, hold and squeezed, slow negatives)
1.set easy, 10 reps
2.set max: 80kg x 7+2 reps (last 2 reps forced)

Seated Chest Press Machine (power up, hold and squeezed, slow negatives)
1.set easy, 10 reps
2.set max: 85kg x 7 reps + 1? reps + 1? reps (as 10-15sec rest-pause-set)

10* Incline DB Stretch Flyes (focus on good stretch)
3sets 10-15 reps, 45-60sec rest

Cable Dual-Pulley Laterel Raises (bloodwork)
7sets 10-15 reps, 45-60sec rest between sets

10min Recumbent Bike

 

[FEVER]

LEGS

10min walk
5min dynamic stretching

Leg Extensions (power up, hold and squeezed, slow negatives)
1.set easy, 20 reps
2.set moderate, 12 reps
3.set max: 95kg x 12+3 reps (last 3 reps forced)

LF Seated Leg Press Machine, Close stands (power up, hold and squeezed, slow negatives)
1.set easy, 10 reps
2.set moderate, 10 reps
3.set max: 145kg x 11+3 reps (last 3 reps forced)

Squats (slow, deep reps)
1.set easy, 6 reps
2.set max: 80kg x 12 reps

Seated leg Curls, Leaning Forward (power down, hold and squeezed, slow negatives)
1.set easy, 15 reps
2.set moderate, 10 reps
3.set max: 85kg x 15+3 reps (last 3 reps forced)

Lying Leg Curls, Close stands (tempo: 4sec positive + 4sec negatives)
1.set max: 55?kg x 7+3+2 reps (as 10-15sec rest-pause-set)

Standing Calf Raise Machine
7sets, 15-8 reps, 60sec rest between sets

 

[FEVER]

ARMS

10min walk

Seated Alternate Dumbbell Curls (all reps controlled, slow negatives)
1.set easy, 15 reps
2.set moderate, 10 reps
3.set max: 25kg x 8+2+2 reps (as 10-15sec rest-pause-set)

Incline Dumbbell Curls (perfect form, focus on really slow negatives)
1.set easy, 10 reps
2.set max: 15kg x 8+3 reps (last 3 reps cheated up to negatives only)

Dumbbell Concentration Curls (hold and squeezed)
1.set max: 12?kg x 10+3 reps (last 3 reps forced)

Cross Body Hammer Curls
3sets 10-15 reps, 60sec rest between sets

Cable Pushdowns (controlled, hold and squeezed, slow negatives)
1.set easy, 15 reps
2.set moderate, 10 reps
3.set max: 97kg x 13+3+2 reps (as 10-15sec rest-pause-set)

Seated DB Overhead Triceps Extensions (power up, hold and squeezed, slow negatives)
1.set easy, 10 reps
2.set max: 40kg x 9+1+1 reps (as 10-15sec rest-pause-set)

Cable One-arm Triceps Extension, performed for laterel-head (power down, hold and squeezed, slow negatives)
1.set max: 4out of 16 x 14+2 reps (last 2 reps forced)

SUPERSET: 3sets, 10-15 reps (bloodwork)
A) Cable Reverse Wristcurls
B) Cable Wristcurls

 

[FEVER]

I am inspired by ironheart's log and feel for something new..

today:

BACK & CALF

10min walk
5min dynamic stretching

Deadlift (4x4 performed as singles with pause at the floor and a fully 2sec back-squeeze at the top)(2min pause)
15 reps x 40kg
10 reps x 60kg
6 reps x 100kg
2 reps x 120kg
4 reps x 130kg
4 reps x 130kg
4 reps x 130kg
4 reps x 130kg

Lying Cable Pullovers (60-90sec pause)
3 sets x 10,10,9 reps x 97kg

Hammerstrenght Reversegrip Pulldowns (60-90sec pause)
3 sets x 10,9,8 reps x 80kg

One-arm Row, Cable (30-60sec pause)
3 sets x 10,10,10 reps x 77kg

Barbell Shrugs (60-90sec pause)
3 sets x 15,15,15 reps x 100kg

Standing Calf Raise Machine (60sec pause)
5 sets x 15-10 reps

 

[FEVER]

CHEST & TRICEPS

10min walk

Decline Barbell Press (4x4 performed with slow controlled negatives and bar placed high on chest for maximum ROM)(2min pause)
15 reps x 40kg
10 reps x 60kg
6 reps x 80kg
4 reps x 95kg
4 reps x 95kg
4 reps x 95kg
4 reps x 95kg <-- felt easy. increase to 100kg next week

Incline Dumbbell Press (controlled, hold and squeezed)(60-90sec pause)
3sets x 10 reps x 30 kg

10* Incline Dumbbell Stretch Flyes (60-90sec pause)
3sets x 12-10 reps x 12? kg

Seated DB Overhead Triceps Extensions (power up, hold and squuezed, slow negatives)(60-90sec pause)
3sets x 6 reps x 40 kg

Triceps Dips (60-90sec pause)
3sets x 10-8 reps x BW

Cable One-arm Triceps Extensions (performed for laterel-head)(30-60sec pause)
3sets x 12-10 reps x 4out of 16

 

[FEVER]

a couple of years since I really squatted so nothing wild today just trying to find the rythm. (Has never been good at the squat)

PR on the big 3:
Squat: 130kg x 5 reps
Deadlift: 200kg x 1 rep
Benchpress: 150kg x 1 rep

today:

LEGS & ABS

10min walk
5min dynamic stretching

Squat (just trying to control all reps)(2min pause)
15 reps x 40kg
10 reps x 60kg
6 reps x 80kg
4 reps x 90kg
4 reps x 90kg
4 reps x 90kg
4 reps x 90kg

Seated Leg Curls (power down, hold and squeezed, slow negatives) (60sec pause)
3 sets x 12 reps x 80kg

Leg Extensions (power up, hold and squeezed, slow negatives)(60sec pause)
3 sets x 12 reps x 70kg

LF Seated Leg Press Machine, Close stands (all reps as singles with pause in the buttom)(60-90sec pause)
3 sets x 12 reps x 100kg

Hammerstrenght Crunch
3sets 15-8 reps

Hammerstrenght Oblique Crunch
3sets 15-8 reps

Ab Wheel
2sets 10-8 reps

 

[FEVER]

Delts & Biceps

Smith Seated Shoulderpress (power up, hold and squeezed, slow negatives)
20kg x 15 reps
40kg x 10 reps
60kg x 6 reps
70kg x 4 reps
70kg x 4 reps
70kg x 4 reps
70kg x 4 reps

Seated DB Rear Delt Laterels
3sets x 12 reps

Cable One-arm Laterel Raises
3sets x 12 reps

Alternate DB Curls
3sets x 10-8 reps

Crossbody Hammer Curls
3sets x 12-10 reps

Incline DB Curls
3sets x 12-10 reps

 

[FEVER]

BACK, CALF

10min walk
5min dynamic stretching

Deadlift (4x4 performed as singles with pause at the flour and a fully 2 sec back-squeeze at top)(2min pause)
40kg x 15 reps
60kg x 10 reps
100kg x 6 reps
120kg x 2 reps
140kg x 4 reps
140kg x 4 reps <--(back problems, felt some pain in the lowerback)
140kg x 2 reps <--(had to stop)
100kg x 10 reps

Hammer Reversegrip Pulldowns (60sec pause)
3sets x 10-8 reps x 90kg

Dual-Pulley Pulldowns (60sec pause)
3sets x 10-8 reps x 57kg

Standing One-arm DB Row (60sec pause)
3sets x 12 x 40kg

Barbell Shrugs (performed for trapz and rhomboids)(60sec pause)
3sets x 15 reps x 100kg

Standing Calf Raise (60sec pause)
5sets 10 reps

 

[FEVER]

CHEST & TRICEPS

10min walk

Decline Barbell Press (power up, slow controlled negatives)(2min pause)
40kg x 15 reps
60kg x 10 reps
80kg x 6 reps
100kg x 4 reps
100kg x 4 reps
100kg x 4 reps
100kg x 4 reps

Incline Dumbbell Press (60sec pause)
3sets x 10,10,7 reps x 32kg

Machine Flyes (60sec pause)
3sets x 15-12 reps

Seated Overhead DB Triceps Extensions (power up, hold and squeezed, slow negatives)(2min pause)
3sets x 8,8,7 reps x 40kg

Cable Reversegrip Pushdowns (60sec pause)
3sets x 10 reps x 12out of 16

Triceps Dips (performed for laterel-head)(60sec pause)
3sets x 10,8,6 reps x BW

 

[FEVER]

LEGS & ABS

10min walk
5min dynamic stretching

Squats (2min pause)
40kg x 15 reps
60kg x 10 reps
80kg x 6 reps
95kg x 4 reps
95kg x 4 reps
95kg x 4 reps
95kg x 4 reps

Leg Extensions (power up, hold and squeezed, slow negatives)(60sec pause)
3sets x 12,10,8 reps x 80kg

LF Seated Leg Press Machine, Close stands (performed as singles with pause at the buttom)(60-90sec pause)
3sets x 12 reps x 110kg

Seated Leg Curls (power down, hold and squeezed, slow negatives) (60sec pause)
3sets x 12 reps x 80kg

Hip Adduction Machine (60sec pause)
3sets x 12 reps x 80kg

SUPERSET: 2sets 10+10 reps
A) Hanging Leg Raise
B) Hammer Crunch Machine

SUPERSET: 2sets 10+10 reps, each side
A) Hammer Oblique Crunch Machine
B) Torso Rotation Machine

 

[FEVER]

DELTS & BICEPS

10min walk

Smith Seated Shoulderpress (2min pause)
20kg x 15 reps
40kg x 10 reps
60kg x 6 reps
75kg x 4 reps
75kg x 4 reps
75kg x 4 reps
75kg x 3 reps

DB Laterel Raises (60sec pause)
3sets x 12 reps x 10kg

DB Rear Delt Laterel Raises (60sec pause)
3sets x 12 reps x 10kg

Rear Delt Flye Machine, Reversegrip (60sec pause)
3sets 12-10 reps

Standing Barbell Curls (2min pause)
3sets x 10-8 reps x 40kg

Incline Dumbbell Curls, One-arm (60sec pause)
3sets x 10-8 reps x 15kg

Cable Front Double Biceps Curls, One-arm (30sec between arms)
3sets x 15-12 reps x 19kg

SUPERSET: 4sets x 15-12 reps
A) Cable Reversegrip Curls
B) Cable Wristcurls

 

[FEVER]

BACK & CALF

10min walk
5min dynamic stretching

Deadlift (4x4 as singles with pause in the buttom and a fully 2sec back-squeeze at the top)(3min pause)
15 reps x 40 kg
10 reps x 60 kg
6 reps x 100 kg
2 reps x 120 kg
4 reps x 140 kg
4 reps x 140 kg
4 reps x 140 kg
2 reps x 140 kg

Lying Cable Pullovers (60sec pause)
3 sets x 10-8 reps x 97 kg

Hammer Reversegrip Pulldowns (60sec pause)
3 sets x 10,8,6 reps x 90 kg

Seated One-arm Row, Chest-supported (60sec pause between arms)
3 sets x 10 reps x 40 kg

Barbell Shrugs (performed for trapz and rhomboids)(60sec pause)
3 sets x 15 reps x 100 kg

Calf Raise on a LF Seated Leg Press Machine (60sec pause)
5sets x 15-10 reps

 

[FEVER]

CHEST & TRICEPS

10min walk

Decline Barbell Press (all reps controlled with slow negatives. The bar placed high on chest for maximum ROM)(2-3min pause)
15 reps x 40 kg
10 reps x 60 kg
6 reps x 80 kg
4 reps x 102? kg
4 reps x 102? kg
4 reps x 102? kg
3 reps x 102? kg

Incline Dumbbell Press (60sec pause)
3sets x 8,7,5 reps x 35 kg

LF Seated Chest Press Machine (60sec pause)
3sets x 10,10,7 reps x 70 kg

Seated DB Overhead triceps Extensions (all reps controlled with slow negatives)(2min pause)
3sets x 8,8,7 reps x 40 kg

Floor Skull Crushers (really slow and squeezed) (60sec pause)
3sets x 10,10,8 reps x 30 kg

Cable One-arm Triceps Extensions, Laterel-head (going back and forth without pause)
5sets x 12-10 reps

10min Recumbent Bike

 

[FEVER]

LEGS & ABS

10min walk
5min dynamic stretching

Squat (2-3min pause)
15 reps x 40 kg
10 reps x 60 kg
4 reps x 80 kg
4 reps x 100 kg
4 reps x 100 kg
4 reps x 100 kg
4 reps x 100 kg

Leg Extensions (power up, slow negatives)(60sec pause)
3 sets x 12-8 reps x 80 kg

LF Seated Leg Press Machine, Close stands (all reps as singles with pause in the buttom)(90sec pause)
3 sets x 12-10 reps x 115 kg

Seated Leg Curls (power down, hold and squeezed, slow negatives)(60sec pause)
3 sets x 12-8 reps x 85 kg

Hip Adduction Machine
2 sets x 12 reps x 80 kg

SUPERSET: 2sets 10+10 reps
A) Hanging Leg Raise
B) Hammer Crunch Machine

SUPERSET: 2sets 10+10 reps
A) Hammer Oblique Crunch Machine
B) Torso Rotation Machine

 

[FEVER]

two days ago: Delts & Biceps

yesterday: cardio and low carb

today:

BACK & CALF

10min walk
5min dynamic stretching

Deadlift (4x4 performed as singles with pause at the flour and a fully 2sec back-squeeze at the top)(2-3min pause)
15 reps x 40 kg
6 reps x 100 kg
2 reps x 120 kg
4 reps x 140 kg
4 reps x 140 kg
4 reps x 140 kg
3 reps x 140 kg

Widegrip Chinups (90sec pause)
3sets x 10,8,6 reps x BW

Seated One-arm Row, Chest-Assisted(45sec pause)
3sets x 7,7,7 reps x 47 kg

Seated Row, Closegrip (focus on squeeze)(60sec pause)
3sets x 10 reps x 67 kg

Barbell Shrugs (performed for rhomboids and trapz)(60sec pause)
3sets x 15 reps x 100 kg

Standing Calf Raise Machine(60sec pause)
5 sets x 15-8 reps

 

[FEVER]

28.02.2012 Chest, triceps
29.02.2012 Legs, abs
30.02.2012 Delts, biceps

today:

BACK & CALF

10min walk
5min dynamic stretching

Deadlift (4x4 as singles with pause at the flour and a fully 2sec back-squeeze at the top)(3min pause)
15 reps x 40 kg
6 reps x 100 kg
2 reps x 120 kg
4 reps x 140 kg
4 reps x 140 kg
4 reps x 140 kg
3 reps x 140 kg

Hammer Reversegrip Pulldowns (power, hold and squeezed, really slow negatives)(90sec pause)
3 sets x 7,7,6 reps x 100 kg

Seated Cable Row, One-arm, Chest-supported (45sec between arms)
3 sets x 8,8,7 reps x 47 kg

Seated Cable Row, Closegrip(60sec pause)
3 sets x 15-12 reps x 67 kg

Barbell Shrugs (60sec pause)
3 sets x 15 reps x 100 kg

Calf Raise on a LF Seated Leg Press Machine (60sec pause)
2 sets 15 reps (warmup)
3 sets x 15,14,12 reps x 100 kg