Fever fighting factory

[FEVER]

CHEST & TRICEPS

10min walk

Decline Barbell Press (4x4 with slow controlled 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
4 reps x 102? kg

Incline DB Press (really slow and controlled)(90sec pause)
3 sets x 7,6,6 reps x 35 kg

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

Seated Overhead DB Triceps Extensions (power, hold and squeezed, slow negatives)(90sec pause)
3 sets x 8,6,6 reps x 40 kg

EZ-Bar Flour Skullcrushers (really slow and squeezed)(90sec pause)
3 sets x 9,7,6 reps x 30 kg

Cable One-arm Triceps Extensions, Hammergrip (no pause)
4 sets x 10 reps

 

[FEVER]

LEGS & ABS

10min walk
5min dynamic stretching

Squat (2-3min pause)
10 reps x 60 kg
6 reps x 80 kg
4 reps x 105 kg
4 reps x 105 kg
4 reps x 105 kg
4 reps x 105 kg
31 reps x 60 kg

Seated Leg Curls (Controlled and squeezed)(90sec pause)
3 sets x 15,12,9 reps x 80 kg

Leg Extensions (controlled and squeezed)(90sec pause)
3 sets x 15,13,11 reps x 60 kg

Hip Adductions (controlled and squeezed)(60sec pause)
3 sets x 15 reps x 80 kg

Hammer Crunch Machine(60sec pause)
3 sets x 12-8 reps

Hammer Oblique Crunch Machine(60sec pause)
3 sets x 12-8 reps, each side

10min Recumbent Bike

 

[FEVER]

DELTS & BICEPS

10min walk

Seated Barbell Shoulderpress (power up, hold and squeezed, really slow negatives)(2min pause)
15 reps x 20 kg
10 reps x 40 kg
6 reps x 60 kg
4 reps x 70 kg
4 reps x 70 kg
4 reps x 70 kg
4 reps x 70 kg

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

Seated DB Rear Delt Laterels (60sec pause)
3 sets x 12 reps

Seated DB Front Delt Raise (60sec pause)
3 sets x 12 reps x

Standing Barbell Curls (all reps with 4-6sec negatives)(90sec pause)
1 set warmup
3 sets x 6,6,5 reps x 40 kg

Incline Alternate DB Hammer Curls (all reps with 4-6sec negatives (90sec pause)
3 sets x 10,9,8 reps x 15 kg

Standing Concentration Curls
3 sets x 12-10 reps x 10 kg

SUPERSET: 3 sets x 15-12 reps (60sec pause)
A) Cable Reverse Wristcurls
B) Cable Wristcurls

 

[FEVER]

BACK & CALF

10min walk
5min dynamic stretching

Deadlift (4x4 performed as singles with pause at the floor and a fully 2sec back-squeeze)(3-4min pause)
15 reps x 40 kg
6 reps x 100 kg
2 reps x 120 kg
4 reps x 145 kg
3 reps x 145 kg
4 reps x 140 kg
3 reps x 140 kg

Hammer Rerversegrip Pulldowns (Focus on really slow controlled negatives)(90sec pause)
3 sets x 8,6,6 reps x 100 kg

Seated Cable Row, One-arm, Chest-supported (Focus on really slow controlled negatives)
3 sets x 7,7,7 reps x 49? kg

Seated Cable Row, Closegrip (90sec pause)
3 sets x 10,10,10 reps x 77 kg

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

Standing Calf Raise Machine (60sec pause)
15 reps x 40 kg
15 reps x 60 kg
3 sets x 15,12,9 reps x 80 kg

 

[FEVER]

CHEST & TRICEPS

10min walk

Decline Barbell Press (4x4 performed with power up, and slow controlled 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 105 kg
4 reps x 105 kg
4 reps x 105 kg
3 reps x 105 kg

Incline Barbell Press (power up, really slow controlled negatives)(90sec pause)
6 reps x 80 kg
6 reps x 80 kg
5 reps x 80 kg

SUPERSET: 3 sets x 10+10 reps (60sec pause)
A) Cable Low-Pulley Upward Flyes
B) Cable Chest Press

Seated DB Overhead Triceps Extensions (power up, hold and squeezed, slow negatives) (90sec pause)
3 sets x 8,7,5 reps x 40 kg

EZ-Bar Floor Skull Crushers (performed super slow an squeezed)
3 sets x 10,10,9 reps x 25 kg

Cable One-arm Triceps Extensions, Rope (30sec pause)
4 sets x 15 reps

10min Recumbent Bike

 

[FEVER]

LEGS & ABS

10min walk
5min dynamic stretching

Squat, Close stands (2-3min pause)
10 reps x 60 kg
6 reps x 80 kg
4 reps x 110 kg
4 reps x 110 kg
4 reps x 110 kg
3 reps x 110 kg
31 reps x 60 kg (failure!)

Seated Leg Curls (power down, hold and squeezed, really slow negatives)(60sec pause)
3 sets x 10,10,8 reps x 85 kg

Leg Extensions (focus on squeeze and really slow negatives)(60sec pause)
3 sets x 10,10,9 reps x 65 kg

Hip Adductions (60sec pause)
3 sets x 15,15,10 reps x 85 kg

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

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

10min Recumbent Bike

 

[FEVER]

09.02.2012 Delts & Biceps

10.02.2012 Cardio and lowcarb

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)(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
4 reps x 140 kg

Hammer Reversegrip Pulldowns (power down, hold and squeezed, really slow negatives)(90sec pause)
3 sets x 7,7,5 reps x 105 kg

Seated Cable Row, One-arm, Chest-supported (slow controlled negatives)(60sec pause)
3 sets x 7,7,7 reps x 49? kg

Seated Cable Row, Closegrip (90sec pause)
3 sets x 10,10,10 reps x 77 kg

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

Cable Rear Delt Flyes
3 sets x 15 reps

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

 

[FEVER]

CHEST & TRICEPS

10min walk

Decline Barbell Press (power up, slow controlled negatives)(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 105 kg
4 reps x 105 kg
4 reps x 105 kg
4 reps x 105 kg (spot on last rep)

Incline Dumbbell Press (squeezed, really slow controlled negatives)(90sec pause)
3 sets x 7,7,6 sets x 35 kg

SUPERSET: 3 sets x 10+10 reps (60-90sec pause)
A) Cable Upward Flyes
B) Cable Chest Press

Dumbbell overhead Triceps Extensions (power up, hold and squeezed, slow negatives)(90sec pause)
3 sets x 8,6,5 x 40 kg

EZ-Bar Floor Skull Crushers (squeezed! extreme slow negatives)(90sec pause)
3 sets x 10,10,8 reps x 25 kg

Cable Kickbacks, One-arm (45sec pause)
4 sets x 15-12 reps

10min Recumbent Bike

 

[FEVER]

LEGS & ABS

10min walk
5min dynamic stretching

Squat, Close stands (2-3min pause)
10 reps x 60 kg
6 reps x 80 kg
4 reps x 100 kg
4 reps x 100 kg
4 reps x 100 kg
4 reps x 100 kg
32 reps x 60 kg (failure!)

Seated Leg Curls (power down, hold and squeezed, slow negatives)(90sec pause)
3 sets x 10,10,9 reps x 85 kg

Leg Extensions (really squeezed and controlled)(90sec pause)
3 sets x 10,10,10 reps x 65 kg

SUPERSET: 3 sets x 15+15 x 85 kg (going back and forth with low pause between)
A) Hip Adductions
B) Hip Abductions

Hammer Crunch machine
3 sets x 15-8 reps

Hammer Oblique Crunch Machine
2 sets x 12 reps, each side

 

[FEVER]

DELTS & BICEPS

10min walk

Cable External Shoulder Rotations
2 sets x 20 reps

Smith Seated Shoulderpress (focus: perfect form. squeezed and slow negatives)(2min pause)
10 reps x 40 kg
6 reps x 60 kg
4 reps x 70 kg
4 reps x 70 kg
4 reps x 70 kg
4 reps x 70 kg

Seated Dumbbell Laterel Raises (60sec pause)
1 set warmup
3 sets x 12,12,10 reps x 15 kg

Seated DB Arnold Press, Performed for Side delts (focus: perfect form. squeezed and slow negatives)(90sec pause)
3 sets x 10,10,9 reps x 17? kg

Standing Barbell Curls (focus: perfect form. squeezed and really slow negatives)(90sec pause)
1 set warmup
3 sets x 7,7,7 reps x 40 kg

Incline Hammer Curls (focus: really slow negatives)(90 sec pause)
3 sets x 10,8,8 reps x 17? kg

Cable Front Double Biceps Curls, One-arm (focus: constant tension)(30sec pause between arms)
3 sets x 15 reps

SUPERSET: 3 sets x 15 reps (60sec pause)
A) Cable Reverse Wristcurls
B) Cable Wristcurls

 

[FEVER]

Yesterday: Low carb and a 40min easy walk

Today:
I didn't feel so good this morning so would not push it to much

BACK

10min walk
5min dynamic stretching

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

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

Seated Cable Row, One-arm, Chest-supported (45sec between arms)
3 sets x 7,7,7 reps x 49? kg

Seated Cable Row, Closegrip(90sec pause)
3 sets x 10,10,10 reps x 79? kg

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

Cable Rear Delt Flyes
3 sets x 15 reps

10min Recumbent bike

 

[FEVER]

CHEST, TRICEPS & CALF

10min walk

Decline Barbell Press (focus: power up, slow controlled negatives)(bar placed high on chest for maximum ROM)(3min pause)
40 kg x 15 reps
60 kg x 10 reps
80 kg x 6 reps
107? kg x 4 reps
107? kg x 4 reps
107? kg x 3 reps
107? kg x 3 reps (spot on last rep)

Incline Dumbbell Press (focus: controlled, hold and squeezed, slow negatives)(90sec pause)
3 sets x 9,7,6 reps x 35 kg

45* Incline Flyes (focus: Stretch and squeeze)(90sec pause)
3 sets x 15-12 reps

- 5min rest

Seated DB Overhead Triceps Extensions (90sec pause)
3 sets x 7,7,6 reps x 40 kg

EZ-Bar Floor Skull Crushers (focus: 4-6sec negatives)(90sec pause)
3 sets x 10,10,9 reps x 25 kg

SUPERSET: 4 sets x 10+10 reps (60sec pause)
A) Cable Rope Pushdowns - outward
B) Cable Rope Pushdowns - downward

- 5min rest

Calf Raise on a LF Seated Leg Press (60sec pause)
2 sets x 15 reps, warmup
3 sets x 15,15,14 reps x 105 kg

 

[FEVER]

LEGS & ABS

10min walk
5min dynamic stretching

Squat, Close stands (3min pause)
60 kg x 15 reps
80 kg x 6 reps
105 kg x 4 reps
105 kg x 4 reps
105 kg x 3 reps
105 kg x 2 reps
60 kg x 33 reps (failure!)

Seated Leg Curls, Leaning forward (focus: Perfect form. squeezed and slow negatives)(90sec pause)
3 sets x 10,9,7 x 90 kg

Leg Extensions (focus: really controlled squeezed and slow negatives)(90sec pause)
3 sets x 10,10,10 reps x 65 kg

SUPERSET: 3 sets x 15+15 reps x 90 kg (going back and forth with short pause in between)
A) Hip Adduction Machine
B) Hip Abduction Machine

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

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

10min walk

 

[FEVER]

DELTS & BICEPS

10min walk

Cable External Shoulder Rotation
2 sets x 20 reps, each arm

Smith Shoulderpress (focus: Power up, hold and squeezed, slow negatives)(2-3min pause)
20 kg x 15 reps
40 kg x 10 reps
60 kg x 6 reps
75 kg x 4 reps
75 kg x 4 reps
75 kg x 3 reps
75 kg x 3 reps

Seated DB Laterel Raises (60sec pause)
1 set warmup
3 sets x 12,12,12 reps x 15 kg

Seated Arnold Press (focus: Performed for side delt)(90sec pause)
3 sets x 10,9,9 reps x 20 kg

Standing Barbell Curls (focus: slow controlled negatives)(90sec pause)
3 sets x 7,7,5 reps x 45 kg

Incline Alternate DB Hammer Curls (focus: really slow negatives)(90sec pause)
3 sets x 10,9,7 reps x 17? kg

Cable Preacher Curls, One-arm (focus: constant tension)(going back and forth between arms with short pause)
4 sets x 10 reps, each arm

SUPERSET: 4 sets x 15-12+15-12 reps
A) Cable Reverse Wristcurls
B) Cable Wristcurls

10min Recumbent Bike

 

[FEVER]

BACK & CALF

10min walk
5min dynamic stretching

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

Straight Arm Pulldowns (focus: squeeze the lats. slow negatives) (90sec pause)
3 sets x 7,7,7 reps x 97 kg

Reversegrip Pulldowns (focus: Squeeze the lats. slow negatives) (90sec pause)
3 sets x 7,6,6 reps x 77 kg

Seated Cable Row, One-arm, Chest-supported (focus: squeeze the lats. Slow negatives)(45sec between arms)
3 sets x 7,7,7 reps x 47 kg

Seated Cable Row, Close-grip (focus: constant tension) (90sec pause)
3 sets x 10,10,10 reps x 77 kg

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

Calf Raise on a LF seated Leg Press Machine (60sec pause)
2 sets x 15 reps, warmup
3 sets x 15,15,15 reps x 105 kg

 

[FEVER]

CHEST & TRICEPS

10min walk

Decline Barbell Press (focus: power up, slow controlled negatives)(Bar placed high on chest for maximum ROM)(3min pause)
40 kg x 15 reps
60 kg x 10 reps
80 kg x 6 reps
107? kg x 4 reps
107? kg x 4 reps
107? kg x 3 reps
107? kg x 3 reps
80 kg x 11 reps

Incline Dumbbell Press (focus: power up, hold and squeezed, slow negatives)(90sec pause)
3 sets x 7,6,6 reps x 35 kg

Cable Middle-Pulley Upward Flyes (focus: squeezed) (60sec pause)
3 sets x 15-12 reps

- 5min pause

Seated DB Overhead Triceps Extensions (focus: perfect form and slow negatives) (90sec pause)
3 sets x 7,7,6 reps x 40 kg

Floor EZ-Bar Skull Crushers (focus: squeezed up, 4-6 sec negatives)(90sec pause)
3 sets x 10,10,10 reps x 25 kg

Cable One-arm Triceps Extensions, Rope (focus: constant tension) (30sec between arms)
3 sets x 15-12 reps

10min Recumbent Bike

 

[FEVER]

LEGS & ABS

10min walk
5min dynamic stretching

Squat, Close stands (3min pause)
60 kg x 10 reps
80 kg x 6 reps
100 kg x 6 reps
100 kg x 6 reps
100 kg x 6 reps
60 kg x 35 reps

Seated Leg Curls (focus: squeezed power down, really slow negatives)(90sec pause)
1 set x warmup
3 sets x 10,10,7 reps x 90 kg

Leg Extensions (focus: slow, controlled and squeezed)(90sec pause)
3 sets x 10,10,10 reps x 65 kg

SUPERSET: (going back and forth with low pause between)
A) Hip Adductions, 3 sets x 15-12 reps x 100 kg
B) Hip Abductions, 3 sets x 15 reps x 100 kg

Floor Crunches
3 sets x 25 reps

 

[FEVER]

DELTS & BICEPS

10min Walk

Cable External Shoulder Rotations
2 sets x 20 reps, each arm

Smith Seated Shoulderpress (focus: perfect form. power up, slow controlled negatives)(3min pause)
20 kg x 15 reps
40 kg x 10 reps
60 kg x 6 reps
75 kg x 4 reps
75 kg x 4 reps
75 kg x 4 reps
75 kg x 3 reps

Seated DB Laterel Raises (focus: controlled negatives)(90sec pause)
3 sets x 10,10,10 reps x 17? kg

Seated Arnold Presses (focus: performed for medial-head)(90sec pause)
3 sets x 10,9,8 reps x 20 kg

Seated DB Rear Delt Laterels
3 sets x 15,15,15 reps x 12? kg

- 5min pause

Standing Barbell Curls (focus: Super strict form. Squeezed and slow negatives)(2min pause)
3 sets x 8,6,6 reps x 40 kg

Incline Hammer Curls (focus: 4-6 sec negatives)(90sec pause)
3 sets x 10,8,7 reps x 17? kg

Preacher Curls (focus: constant tension)(60sec pause)
3 sets x 15 reps x 20 kg

SUPERSET: (60sec pause)
A) Cable Reverse Wristcurls, 3 sets 15-12 reps
B) Cable Wristcurls, 3 sets 15-12 reps

10min Recumbent Bike

 

[FEVER]

BACK & CALF

10min walk
5min dynamic stretching

Deadlift (3-4min pause)
40 kg x 15 reps (as stifflegged)
100 kg x 6 reps
125 kg x 2 reps
145 kg x 4 reps (as singles with pause at the floor and a fully back-squeeze at the top)
145 kg x 4 reps (as singles..)
145 kg x 4 reps (as singles..)
145 kg x 2 reps (as singles..)
100 kg x 14 reps (touch and go)

Straight-Arm Pulldowns (90sec pause)
3 sets x 10,8,6 reps x 97 kg

Reversegrip Pulldowns (90sec pause)
3 sets x 7,6,6 reps x 77 kg

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

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

Standing Calf Raise Machine (60sec pause)
2 sets x 15 reps, warmup
3 sets x 15,12,10 reps x 90 kg

 

[FEVER]

CHEST & TRICEPS

10min walk

Decline Barbell Press (focus: Bar placed high on chest for maximum ROM. Slow controlled negatives)(3min pause)
40 kg x 15 reps
60 kg x 10 reps
80 kg x 6 reps
107? kg x 4 reps
107? kg x 4 reps
107? kg x 4 reps
107? kg x 4 reps (last rep with a little help)

45* Incline DB Press (focus: Squeezed all the way)(90sec pause)
3 sets x 10,10,10 reps x 30 kg

SUPERSET: (focus: Squeezed all the way)(90sec pause)
A) Cable Middle-Pulley Upward Flyes, 3sets x 10 reps
B) Cable Chest Press, 3 sets x 10 reps

- 5min pause

Seated DB Overhead Triceps Extensions (focus: Stretch and squeeze the long-head)(90sec pause)
3 sets x 8,8,6 reps x 40 kg

Lying One-arm DB Triceps Extension (focus: performed for laterel-head)(30sec between arms)
3 sets x 10,10,10 reps x 10 kg

Cable Pushdowns (focus: Squeezed all the way)(60sec pause)
3 sets x 10,10,10 reps x 14out of 16

10min Recumbent Bike