Fever fighting factory

[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 1 rep
110 kg x 4 reps
110 kg x 4 reps
110 kg x 4 reps
110 kg x 4 reps
60 kg x 37 reps

Seated Leg Curls (focus: Squeezed all the way)(90sec pause)
1 set x 12 reps, warmup
3 sets x 10,10,7 reps x 90 kg

Leg Extensions (focus Squeezed all the way)(90sec pause)
3 sets x 10,10,10 x 67? kg

Hip Adduction Machine (focus: Squeezed all the way)(60sec pause)
3 sets x 15,15,12 reps x 100 kg

Hammer Crunch Machine (60sec pause)
4 sets x 15,12,10,8 reps x pyramid weight

Hammer Oblique Crunch Machine (60sec pause)
2 sets x 12,10 reps, each side

10min Recumbent Bike

 

[FEVER]

DELTS & BICEPS

10min Walk

Cable External Shoulder Rotations
2 sets x 20 reps

Smith Seated Shoulderpress (focus: power up, hold and squeezed, slow controlled negatives)(2-3min pause)
20 kg x 15 reps
40 kg x 10 reps
60 kg x 6 reps
70 kg x 6 reps
70 kg x 6 reps
70 kg x 6 reps (spot on last rep)

Seated DB Laterel Raises (focus: Controlled negative)(90sec pause)
1 set x 12 reps, warmup
3 sets x 10,10,8 reps x 17? kg

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

Cable Rear Delt Flyes (60sec pause)
3 sets x 15-12 reps

- 5min pause

Standing Barbell Curls (focus: Squeezed all the way, really slow negatives)(90 sec pause)
1 set x 12 reps, warup
3 sets x 10,8,7 reps x 40 kg

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

Seated DB Curls, One-arm (focus: constant tension)(60sec pause)
3 sets x 15-12 reps x 10 kg

SUPERSET: 4 sets 15-12 reps (60sec pause)
A) Cable Reverse Wristcurls
B) Cable Wristcurls

10min Recumbent Bike

 

[FEVER]

yesterday: Low carb and a 40min easy walk

today:

BACK & HAMSTRINGS

10min walk
5min dynamic stretching

Deadlift (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 12 reps (as touch and go)

Closegrip Pulldowns (focus: Squeezed and slow negatives)(90sec pause)
1 set x 10 reps, warmup
3 sets x 7,7,7 reps x 77 kg

Seated Cable Row, One-arm, Chest-supported (45sec between arms)
1 set x 10 reps, warmup
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 (focus: performed for rhomboids and trapz)(60sec pause)
3 sets x 15,15,15 reps x 100 kg

Lying Leg Curls (focus: Squeezed all the way. Really slow negatives)(90sec pause)
1 set x 15 reps, warmup
3 sets x 15,12,10 reps x 46 kg

 

[FEVER]

CHEST & TRICEPS

10min Walk

Decline Barbell Press (focus: Bar placed high on chest for maximum ROM. Slow negatives)(3min pause)
40 kg x 15 reps
60 kg x 10 reps
80 kg x 6 reps
110 kg x 4 reps
110 kg x 4 reps
110 kg x 3 reps
110 kg x 3 reps

45* Incline DB Press (focus: Squeezed all the way) (90sec pause)
3 sets x 10,10,8 reps x 32 kg

Flat DB Stretch Flyes (focus: Extreme stretch and squeeze. Constant tension)(60sec pause)
3 sets x 15 reps x 10 kg

- 5min rest

Seated DB Overhead Triceps Extensions (focus: Squeezed all the way)(90sec pause)
1 set x 12 reps, warmup
3 sets x 8,7,6 reps x 40 kg

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

Cable Rope Pushdowns (focus: Laterel-head)(60sec pause)
3 sets x 10,10,10 reps

10min Recumbent Bike

 

[FEVER]

QUADS, CALF, ABS

10min walk
5min dynamic stretching

Squat, Close stands (3min pause)
60 kg x 10 reps
80 kg x 6 reps
100 kg x 2 reps
115 kg x 4 reps
115 kg x 4 reps
115 kg x 2 reps
100 kg x 4 reps

Smith Machine Vertical Leg Press (focus: Constant tension. Wide stands and very deep reps)(90sec pause)
3 sets x 15,15,15 reps x 100 kg

Leg Extensions (90sec pause)
3 sets x 30 reps [performed like this: 10 reps in the stretch position + 10 reps at the peak position + 10 reps all the way]

Calf Raise on an LF Seated Leg Press Machine (60sec pause)
3 sets x 15 reps

Standing Calf Raise Machine (60sec pause)
3 sets x 10-8 reps

Hammer Crunch Machine (60sec pause)
4 sets x 15-10 reps

Hammer Oblique Crunch Machine (60sec pause)
3 sets x 12-10 reps, each side

 

[FEVER]

DELTS & BICEPS

10min walk

Cable External Shoulder Rotation
3 sets x 20 reps

Smith Seated Shoulder Press (focus: Power up, slow controlled negatives. Full ROM)(2-3min pause)
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 4 reps

Seated Moderated Arnold Press (focus: Performed for laterel-head. Squeezed all the way)(90sec pause)
3 sets x 10,10,9 reps x 20 kg

SUPERSET: 3 sets x 10+10 reps x 12? kg (90sec pause)
A) Seated DB Laterel Raises
B) Seated Bentover Rear Delt Raise

- 5min rest

Seated Alternate DB Curls (focus: Slow and squeezed all the way)(90sec pause)
3 sets x 9,7,6 reps x 20 kg

Incline Alternate DB Hammer Curls (focus: Slow and squeezed all the way)(90sec pause)
3 sets x 10,8,6 reps x 17? kg

Seated Barbell Curls (focus: Constant tension)(60sec pause)
3 sets x 15 reps x 15 kg

SUPERSET: 3 sets x 15-12+15-12 reps
A) Cable Reverse Wristcurls
B) Cable Wristcurls

10min Recumbent Bike

 

[FEVER]

yesterday: Low carb and 30-40min easy walk

today:
I am out of town until monday. So my training is in a different gym than usually -Don't like to push it to hard when I am out of my confort zone.

BACK & CALF

10min walk
5min dynamic stretching

Deadlift (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
145 kg x 2 reps
100 kg x 14 reps

Pro Lat Bar Pulldowns (Squeeze all the way)(90sec pause)
1 set x 10 reps, warmup
3 sets x 7,7,7 reps x 80 kg

Seated Cable Row, One-arm (45sec between arms)
1 set x 10 reps, warmup
3 sets x 7,7,7 reps x 65 kg

Seated Cable Row, Closegrip (90sec pause)
3 sets x 10,10,10 reps x 80 kg

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

- 5min rest

Smith Standing Calf Raise (Squeezed all the way)(60sec pause)
2 sets x 15 reps, warmup
3 sets x 15,12,10 reps x 110 kg

Seated Calf Raise Machine (60sec pause)
3 sets x 10,10,10 reps x 15out of 30

10min Recumbent Bike

 

[FEVER]

CHEST & TRICEPS

10min walk

Decline Barbell Press (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
100 kg x 6 reps
100 kg x 6 reps
100 kg x 4 reps

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

Flat DB Stretch Flyes (Constant tension. Extreme stretch and squeeze)(60 sec pause)
3 sets x 15,15,15 reps x 10 kg

- 5min brake

Seated DB Overhead Triceps Extensions (Squeezed all the way)(90sec pause)
1 set x 10 reps, warmup
3 sets x 10,10,9 reps x 35 kg

EZ-Bar Floor Skullcrushers (Squeezed with 4-6sec negatives)(90sec pause)
3 sets x 10,10,10 reps x 25 kg

Triceps Pushups (60sec pause)
3 sets x max

10min walk

 

[FEVER]

again, would't push it too much. will be back at my normal gym at monday.

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

Leg Press, Wide stands (very deep reps, constant tension. squeezed all the way)(90sec pause)
3 sets x 15,15,15 reps x 250 kg

Leg Extensions (Squeezed all the way)(90sec pause)
2 sets x 25,20 reps x 40 kg

Seated Leg Curls (Squeezed all the way) (90sec pause)
3 sets x 15,15,15 reps x 95 kg

SUPERSET: 2 sets x 10+10 reps
A) Hanging Leg Raise
B) Cable Crunches

 

[FEVER]

yesterday: low carb and off

today:
DELTS & BICEPS

10min walk

Cable External Shoulder Rotation
3 sets x 20 reps, each side

Smith Seated Shoulderpress (Power up, hold and squeezed, slow negatives)(2min pause)
40 kg x 10 reps
60 kg x 6 reps
70 kg x 6 reps
70 kg x 6 reps
70 kg x 6 reps

Modified Seated Arnold Press (performed for medial-head. Slow and squeezed all the way)(90sec pause)
3 sets x 10,10,9 reps x 20 kg

SUPERSET: 3 sets x 12+12 reps x 12? kg (90sec pause)
A) Seated DB Laterel Raises
B) Seated DB Rear Delt Laterels

- 5min brake

Seated Alternate DB Curls (Slow and squeezed all the way)(90sec pause)
1 sets x 10 reps, warmup
3 sets x 10,7,6 reps x 20 kg

Incline Alternate DB Hammer Curls (Slow and squeezed all the way)(90sec pause)
3 sets x 10,8,8 reps x 17? kg

EZ-Bar Preacher Curls, Close-grip (Constant tension)(90sec pause)
3 sets x 15,15,12 reps x 25 kg

SUPERSET 3 sets x 15+15 reps
A) Cable Reverse Wristcurls
B) Cable Wristcurls

 

[FEVER]

BACK & CALF

10min walk
5min dynamic stretching

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

- 5min rest

Wide-grip Chinups (Squeezed all the way. Constant tension)(90sec pause)
3 sets x 10-8 reps x BW

Seated Cable Row, One-arm, Chest-supported (power koncentrisk, slow excentrisk)(60sec between arms)
3 sets x 7,7,7 x 49? kg

Seated Cable Row, Close-grip (squeezed all the way)(90sec pause)
3 sets x 10,10,10 x 79? kg

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

Smith Standing Calf Raise (squeezed all the way)(60sec pause)
2 sets x 15 reps, warmup
3 sets x 15,14,11 reps x 100 kg

Calf Raise on a LF Seated Leg Press Machine (60sec pause)
3 sets x 10,10,10 reps x 120 kg

 

[FEVER]

CHEST & TRICEPS

10min walk

Decline Barbell Press (All reps controlled)(3-4min pause)
40 kg x 15 reps
60 kg x 10 reps
80 kg x 6 reps
110 kg x 4 reps
110 kg x 4 reps
110 kg x 3 reps
110 kg x 3 reps

45* Incline DB Press (Squeezed all the way)(90sec pause)
3 sets x 10,10,7 reps x 32 kg

Flat DB Stretch Flyes (Constant tension. Stretch and squeeze)(60sec pause)
3 sets x 15,15,15 reps x 10 kg

- 5min brake

Seated DB Overhead Triceps Extensions (Squeezed all the way)(90sec pause)
3 sets x 9,7,6 reps x 40 kg

Floor EZ-Bar Skull Crushers (Super slow negatives)(90sec pause)
3 sets x 10,10,8 reps x 27? kg

Cable Triceps Extensions, One-arm (performed for laterel-head)(30sec pause between arms)
3 sets x 15 reps, each arm

10min Stairmaster

 

[FEVER]

LEGS & ABS

10min walk
5min dynamic stretching

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

Smith Vertical Leg Press, Wide stands (Constant tension. Very deep reps)(90sec pause)
3 sets x 15,15,15 reps x 110 kg

Leg Extensions (performed as singles with pause at the buttom)(90sec pause)
3 sets x 15,13,11 reps x 60 kg

Seated Leg Curls (Squeezed all the way)(90sec pause)
3 sets x 15,12,10 reps x 80 kg

Adduction Machine (Squeezed all the way)(60sec pause)
3 sets x 15,15,15 reps x 90 kg

Hammer Crunch Machine
4 sets x 15-10 reps x pyramid up weight

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

10min Recumbent Bike

 

[FEVER]

DELTS & BICEPS

10min walk

Cable External Shoulder Rotations (Rotator cuff)
3 sets x 20 reps

Smith Seated Shoulder Press (Power up, hold and squeezed, slow controlled negatives)(3min pause)
40 kg x 10 reps
60 kg x 6 reps
77? kg x 4 reps
77? kg x 4 reps
77? kg x 4 reps
77? kg x 3 reps

Modified Seated DB Press (performed for medial-head)(90sec pause)
3 sets x 10,10,8 reps x 20 kg

SUPERSET: 3 sets x 12+12 reps x 12? kg (perfect form)(90sec pause)
A) Seated DB Laterel Raises
B) Seated DB Rear Delt Raises

- 5min brake

Seated Alternate DB Curls (Squeezed all the way)(90sec pause)
1 set x 10 reps, warmup
3 sets x 10,7,5 reps x 20 kg

Incline Alternate DB Hammer Curls (Super slow negatives)(90sec pause)
3 sets x 10,8,7 reps x 17? kg

Seated Barbell Curls (Constant tension, squeezed all the way)(60sec pause)
3 sets x 15 reps

SUPERSET: 3 sets x 15-12+15-12 reps
A) Cable Reverse Wristcurls
B) Cable Wristcurls

10min Recumbent Bike

 

[FEVER]

yesterday: OFF and low carbs

today:

BACK & CALF

10min walk
5min dyanmic stretching

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

Wide-grip Chinups (90sec pause)
3 sets x 10-8 reps x BW

Seated Cable Row, One-arm, Chest-supported (60sec pause)
1 set x 7 reps x 47 kg
2 sets x 7,7 reps x 52 kg

Seated Cable Row, Close-grip (90sec pause)
3 sets x 10,10,8 reps x 82 kg

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

Smith Standing Calf Raise (60sec pause)
2 sets x 15 reps, warmup
3 sets x 15,13,11 reps x 100 kg

Calf Raise on an LF Seated Calf Raise (60sec pause)
2 sets x 25 reps

 

[FEVER]

CHEST & TRICEPS

10min walk

Decline Barbell Press (all reps with good form and slow controlled negatives)(3-4min pause)
40 kg x 15 reps
60 kg x 10 reps
80 kg x 6 reps
110 kg x 4 reps
110 kg x 4 reps
110 kg x 4 reps
110 kg x 3 reps

45* Incline DB Press (Squeezed all the way)(90sec pause)
3 sets x 10,10,8 reps x 32 kg

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

- 5min rest

Seated DB Overhead Triceps Extensions (Squeezed all the way)(90sec pause)
1 set x 10 reps, warmup
3 sets x 10,8,7 reps x 40 kg

Floor EZ-Bar Skull Crushers (Squeezed and super slow negatives)(90sec pause)
3 sets x 10,10,8 reps x 27? kg

Cable One-arm Triceps Extensions (performed for laterel-head)(going back and forth between arms)
3 sets x 10,10,10 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 10 reps
100 kg x 8 reps
100 kg x 8 reps

Smith Vertical Leg Press, Wide stands (very deep reps with constant tension)
3 sets x 15,15,15 reps x 110 kg

Leg Extensions (performed as singles. power up, hold and squeezed, slow negatives)(90sec pause)
3 sets x 15,12,11 reps x 60 kg

Seated Leg Curls (Squeezed all the way)(90sec pause)
3 sets x 15,12,10 reps x 80 kg

Hip Adductions (Squeezed all the way)(60sec pause)
3 sets x 15,15,15 reps x 90 kg

Hanging Leg Raise
3 sets x 15-10 reps

Torso Rotation Machine
3 sets x 15 reps

10min Recumbent Bike

 

[FEVER]

DELTS & BICEPS

10min walk

Cable Upward External Shoulder Rotations
2 sets x 20 reps

Smith Seated Shoulderpress (all reps with perfect form and slow negatives)(3min pause)
40 kg x 10 reps
60 kg x 6 reps
72? kg x 6 reps
80 kg x 4 reps
80 kg x 4 reps
80 kg x 4 reps (last rep with a spot)
80 kg x 3 reps

Modified Seated DB Presses (performed for medial-head)(90sec pause)
3 sets x 10,10,8 reps x 20 kg

SUPERSET: 3 sets x 12+12 reps x 12? kg (90sec pause)
A) Seated DB Laterel Raises
B) Seated DB Rear Delt Laterels

- 5min rest

Seated Alternate DB Curls (Palms up. Focus on pushing from the pinky finger)(90sec pause)
3 sets x 10,8,7 reps x 20 kg

Incline Alternate DB Hammer Curls (Really slow negatives)(90sec pause)
3 sets x 10,8,7 reps x 17? kg

Preacher Curls, Close-grip (Constant tension)(60sec pause)
3 sets x 15,12,10 reps x 25 kg

SUPERSET: 3 sets x 15+15 reps
A) Cable Reverse Wristcurls
B) Cable Wristcurls

 

[FEVER]

yesterday: low carb and 40min easy walk

today:

BACK & CALF

10min walk
5min dynamic stretching

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

Hammer Reversegrip Pulldowns (Really slow negatives)(90sec pause)
1 set x 10 reps, warmup
3 sets x 7,7,6 reps x 100 kg

Seated Cable Row, One-arm, Chest-supported (60sec pause)
1 set x 7 reps x 47 kg
1 set x 7 reps x 52 kg
1 set x 7 reps x 54? kg

Seated Cable Row, Close-grip (Squeezed)(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

Smith Standing Calf Raise (Controlled, no jerking)(60sec pause)
2 sets x 15 reps, warmup
4 sets x 15,12,10,9 reps x 100 kg

 

[FEVER]

I was out of town for a couple of days and decided to take a few days off with low carbs.

today:

BACK & CALF

10min walk
5min dynamic stretching

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

Reversegrip Pulldowns (Squeezed and really slow negatives)(90sec pause)
3 sets x 10,8,7 reps x 77 kg

Seated Cable Row, One-arm, Chest-supported
3 sets x 10,10,10 reps x 47 kg

Seated Cable Row, Close-grip (Focus on squeezing scapula)(90sec pause)
3 sets x 10,10,10 reps x 67 kg

Barbell Shrugs (Focus on lifting with scapula)(60sec pause)
3 sets x 15,15,15 reps x 100 kg

Smith Standing Calf Raise (Squeezed, no jerking)(60sec pause)
2 sets x 15 reps, warmup
4 sets x 15,13,11,9 reps x 100 kg