Fever fighting factory

[FEVER]

CHEST & TRICEPS

10min walk

Decline Barbell Press (Bar placed high on chest for maximum ROM. Power up, slow controlled negatives)(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 5 reps

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

Flat DB Stretch Flyes (Stretch and squeezed with constant tension)(60sec pause)
3 sets x 15,15,15 reps x 10 kg

- 5min rest

Seated DB Overhead Triceps Extensions (focus on long-head)(90sec pause)
3 sets x 9,8,7 x 40 kg

Floor EZ-Bar Skull Crushers (Performed really slow with focus on medial-head)(90sec pause)
3 sets x 13,11,0 reps x 27? kg

Cable Rope Triceps Extensions, One-arm (focus on laterel-head)(going back and forth with no pause)
3 sets x 15 reps

10min Crosstrainer, high intensity

 

[FEVER]

LEGS & ABS

Squat
LF Seated Leg Press Machine
Leg Extensions
Lying Leg Curls
Hammer Crunch Machine
Hammer Oblique Crunch Machine
Floor Knee Raises

 

[FEVER]

DELTS & BICEPS

10min walk

Cable Upward External Shoulder Rotation
2 sets x 20 reps

Smith Seated Shoulderpress (all reps controlled with full ROM)(3min pause)
40 kg x 10 reps
60 kg x 6 reps
80 kg x 4 reps
80 kg x 4 reps
80 kg x 4 reps (last rep with help)
80 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: 4 sets x 12+12 reps x 12?kg+7?kg (60sec pause)
A) Seated Laterel Raises
B) Seated Rear Delt Laterels

- 5-10min rest

Seated Alternate DB Curls (palms up, really slow and controlled)(90sec pause)
1 set x 10 reps, warmup
3 sets x 10,10,10 reps x 17? kg

Incline Alternate DB Hammer Curls (Slow and controlled)(90sec pause)
3 sets x 10,8,7 reps x 17? kg

Lying Cable Curls, Close-grip (Slow and controlled)(90sec pause)
3 sets x 15,15,15 reps x 67 kg

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

10min Crosstrainer, HIT

 

[FEVER]

yesterday low carb

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
100 kg 6 reps
125 kg x 2 reps
150 kg x 4 reps
150 kg x 3 reps
140 kg x 4 reps
140 kg x 4 reps

Bentover BB Row (squeezed all the way, no momentum)(90sec pause)
3 sets x 10,10,10 reps x 60 kg

Seated Cable Row, Close-grip (squeezed) (90sec pause)
3 sets x 10,10,10 reps x 77 kg

Dual-Pulley Pulldowns (Squeezed)(60sec pause)
3 sets x 10,10,10 reps

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

Calf Raise on a LF Seated Leg Press Machine (squeezed, no jerking)(60sec pause)
1 set x 15 reps, warmup
3 sets x 20,15,12+5+5 reps x 110 kg (last set as dropset)

 

[FEVER]

CHEST & TRICEPS

10min walk

Decline Barbell Press (Slow negatives and bar placed high on chest for maximum ROM)(3-4min 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 (last rep with a little spot)
100 kg x 4 reps (pure chest squeeze)
100 kg x 4 reps (pure chest squeeze)

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 Flyes
B) Cable Chest Press

- 5min brake

Seated DB Overhead Triceps Extensions (focus on long-head)(90sec pause)
3 sets x 10,8,5 x 40 kg

Floor EZ-Bar Skullcrushers, close-grip (focus on medial-head. Really slow and squeezed)(90sec pause)
3 sets x 13,10,8 x 30 kg

Cable Rope Triceps Extension, One-arm (focus on laterel-head)(going back and forth with no pause)
3 sets x 15 reps

10min crosstrainer, HIT

 

[Clint]

I smell something fowl in here... Oh wait that's your raunchy deadlifting. Good lifts bro, are there any photos in here?

 

[FEVER]

thanks.. I think i will upload some pics before I start my diet. But my bf% is still pretty low so will continue to push for a few month.

 

[FEVER]

LEGS & ABS

10min walk
5min dynamic stretching

Squat (trying to go as low as possible and focus on core stability)(3min pause)
40 kg x 10 reps
60 kg x 6 reps
80 kg x 6 reps
100 kg x 6 reps
100 kg x 6 reps
100 kg x 5 reps

LF Seated Leg Press Machine, Close stands (Performed as singles with pause before every explosive concentric face)(90sec pause)
3 sets x 10,10,10 x 130 kg

Leg Extensions (Squeezed, Constant tensions)(90sec pause)
3 sets x 15,15,15 reps x 60 kg (last few reps forced)

Seated Leg Curls (omoved by squeezing the hamstrings)(90sec pause)
3 sets x 10,10,10 reps x 85 kg (last 2 reps as partials)

Hammer Crunch Machine (60sec pause)
4 sets x 15-12 reps

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

Kneeling Medicine Ball Rotations
3 sets

 

[FEVER]

to days ago:
Delts & biceps

yesterday:
30min easy recumbent bike and low carb

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 (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 3 reps (last rep a bit sloppy)
100 kg x 13 reps

Reversegrip Pulldowns (only moved by squeezing the lats)(90sec pause)
3 sets x 10,8,8 reps x 77 kg

Seated Cable Row, One-arm, Chest-supported (60sec pause)
3 sets x 10,10,8 reps x 47 kg

Seated Cable Row, Widegrip (focus on squeezing the scapula)(90sec pause)
3 sets x 10,10,10 reps x 67 kg

Barbell Shrugs, Widegrip (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 21,15,11+5+5 reps (last set as dropset)

 

[FEVER]

CHEST & TRICEPS

10min walk

Cable Internal Shoulder Rotations (rotator cuff)
2 sets x 20 reps

Decline Barbell Press (Bar placed high on chest for maximum ROM. Power up, really slow controlled negatives)(3min pause)
40 kg x 15 reps
60 kg x 10 reps
80 kg x 6 reps
100 kg x 7 reps
100 kg x 5 reps
100 kg x 5 reps

45* Incline DB Press (only moved by squeezing the pecs)(90sec pause)
3 sets x 10,10,7 reps x 32 kg

10* Incline DB Stretch Flyes (Constant tension in stretch position)(60sec pause)
3 sets x 15,15,15 reps x 10 kg

- 5min rest

DB Overhead Triceps Extensions (focus on long-head)(90sec pause)
3 sets x 10,8,7 reps x 40 kg

Floor EZ-Bar Skullcrushers, closegrip (focus on medial-head)(90sec pause)
3 sets x 12,10,8 reps x 30 kg

Cable Rope Triceps Extensions, One-arm (focus on laterel-head)(going back and forth with no paue)
3 sets x 15 reps

10min Crosstrainer, High intensity

 

[FEVER]

I focus on strengthening the core stability at the moment. So did a high rep leg training today.

LEGS & ABS

10min walk
5min dynamic stretching

Squat (very deep reps, moved by squeezing)(3min pause)
60 kg x 10 reps
80 kg x 15 reps
80 kg x 15 reps
80 kg x 14 reps

LF Seated Leg Press Machine (performed as singles with pause at the buttom. power up, hold and squeezed, slow negatives)(3min pause)
3 sets x 15,15,12 reps x 125 kg

Seated Leg Curls (moved by squeezing)(90sec pause)
1 set x 10 reps, warmup
3 sets x 10,10,8 reps x 85 kg

Leg Extensions (moved by squeezing)(90sec pause)
3 sets x 15,15,12 reps x 60 kg

Hanging Leg Raise
2 sets x 15 reps

Hammer Crunch Machine
2 sets x 12 reps

Hammer Oblique Crunch Machine
2 sets x 12 reps

 

[FEVER]

DELTS & BICEPS

10min walk

Rocator Cuff
2 sets x 20 reps

Smith Seated Shoulderpress (full ROM. power up, slow controlled negatives)(3min pause)
40 kg x 10 reps
60 kg x 6 reps
80 kg x 4 reps
80 kg x 4 reps
80 kg x 4 reps (last rep with a little spot)
80 kg x 4 reps (last rep forced)

Modified Seated DB Shoulderpress (performed for laterel-head)(90sec pause)
3 sets x 10,10,9 reps x 20 kg

SUPERSET: 3 sets x 10+10 reps x 15kg + 7? kg
A) Seated DB Laterel Raises
B) Seated DB Rear Delt Raise

- 5min rest

Seated Alternate DB Curls, palms up (only moved by squeezing)(90sec pause)
3 sets x 10,10,10 reps x 17? kg

Seated Alternate DB Hammer Curls (only moved by squeezing)(90sec pause)
3 sets x 10,9,8 reps x 17? kg

EZ-Bar Spidercurls, close-grip (focus on nice stretch and slow negatives)(90sec pause)
3 sets x 10,10,10 x 25 kg

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

10min Recumbent Bike, easy

 

[FEVER]

I took a whole week off with low carbs. very long time since I gave my body a whole week to rest. I will slowly build the pounds back up.

Today:

BACK & CALF

8 min 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
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

Lying Cable Pullovers (Moved by squeezing the lats)(90sec pause)
1 set x 12 reps, warmup
3 sets x 10,10,8 reps x 87 kg

Reversegrip Pulldowns (Moved by squeezing the lats)(90sec pause)
3 sets x 10,9,8 reps x 67 kg

Seated Cable Row, Close-grip (Focus on squeezing the scapula)(90sec pause)
3 sets x 10,10,10 reps x 67 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)
3 sets x 20 reps

 

[FEVER]

CHEST & TRICEPS

10min walk

Decline Barbell Press (bar placed high on chest for maximum ROM)(power up, slow and controlled negatives)(3min pause)
40 kg x 15 reps
60 kg x 10 reps
80 kg x 6 reps
100 kg x 4 reps
100 kg x 4 reps
100 kg x 4 reps
100 kg x 4 reps

45* Incline DB Press (Moved by squeezing the pecs)(90sec pause)
3 sets x 10,10,8 reps x 30 kg

10* Incline DB Stretch Flyes (constant tension in stretch position)(90sec pause)
3 sets x 15 reps x 10 kg

Floor EZ-Bar Skull Crushers, close-grip (Moved by squeezing the triceps, really slow negatives)(90sec pause)
3 sets x 14,9,8 reps x 30 kg

Seated DB Overhead Triceps Extensions (focus on longhead)(90sec pause)
3 sets x 12,9,9 reps x 30 kg

Cable Pushdowns, Reversegrip (moved by squeezing the triceps)(90sec pause)
3 sets x 12,12,11 reps x 8of16

10min Crosstrainer, high intensity

 

[FEVER]

LEGS & ABS

10min walk
5min dynamic stretching

Squat (very deep, focus on core stability)
2 sets x warmup
3 sets x 15,12,10 reps

Modified Leg Press (constant tension)
3 sets x 15 reps

Leg Extensions (singles)
3 sets x 15 reps

Lying Leg Curls
2 sets x 15 reps

Hammer Crunch Machine
3 sets x 15-12 reps

Hammer Oblique Crunch Machine
3 sets x 15-12 reps, eash side

 

[FEVER]

2 days ago: Delts and Biceps

yesterday: 35min easy stationary bike and low carb

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
120 kg x 2 reps
145 kg x 4 reps
145 kg x 4 reps
145 kg x 3 reps
145 kg x 3 reps

Lying Cable Pullovers (moved by squeezing the lats)(90sec pause)
1 set x warmup
3 sets x 10,10,9 reps x 92 kg

Reversegrip Pulldowns (moved by squeezing the lats)(90sec pause)
3 sets x 10,9,8 reps x 67 kg

Seated Cable Row, One-arm, Chest-supported
3 sets x 10,10,10 reps x 40 kg (each side)

DB Shrugs (performed as a 2 sequence lift -lift with uppertrapz and then squeezing the scapula together)
3 sets x 15,15,15 reps x 30 kg

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

 

[FEVER]

yesterday:

CHEST & TRICEPS

10min walk

Decline Barbell Press (bar placed high on chest for maximum ROM. power up, slow controlled negatives)(3-4min pause)
40 kg x 15 reps
60 kg x 10 reps
80 kg x 6 reps
105 kg x 4 reps
105 kg x 4 reps
105 kg x 4 reps (last rep with at little help)
105 kg x 3 reps

Incline Barbell Press (moved by squeezing the pecs)(2min pause)
2 sets x 9,5 reps x 80 kg
1 set x 10 reps x 60 kg

Seated Guillotine Chest Press Machine (moved by squeezing the ubber chest)(60-90sec pause)
3 sets x 14,12,10 reps x 60 kg

- 5min rest

Floor EZ-Bar Skullcrushers (moved by squeezing and super slow negatives)(90sec pause)
3 sets x 14,11,9 x 30 kg

DB Overhead Triceps Extensions (focus on longhead stretch)(90sec pause)
3 sets x 10,8,8 reps x 30 kg

Cable Pushdowns, One-arm (going back and forth between arms)
3 sets x 12-10 reps

10min Crosstrainer, high intensity

 

[FEVER]

4 days ago: offday and low carb

3 days ago: LEGS & ABS

2 days ago: DELTS & BICEPS

yesterday: offday, low carb and 30min easy recumbent bike

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 (as stifflegged)
100 kg x 6 reps
120 kg x 2 reps
140 kg x 6 reps
140 kg x 5 reps
140 kg x 4 reps

Reversegrip Pulldowns (Moved by squeezing the lats and slow negatives)(90sec pause)
3 sets x 10,9,7+3 reps x 77 kg (last 3 reps forced)

Bentover Barbell Row (perfect form, no jerking, performed for ubberback)(90sec pause)
3 sets x 10,10,8 reps x 60 kg

Seated Cable Row, Close-grip (90sec pause)
3 sets x 10,10,10 reps x 69? kg

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

Calf Raise on an LF Seated Leg Press Machine (Moved by squeezing the calf, no jerking)(60sec pause)
2 sets x warmup
4 sets x 15,15,15,12 reps x 100 kg

 

[FEVER]

CHEST & TRICEPS

10min walk

Decline Barbell Press (bar placed high on chest for maximum ROM. Power up, slow controlled negatives)(3-4min pause)
60 kg x 12 reps
80 kg x 6 reps
100 kg x 6 reps
100 kg x 5 reps
100 kg x 4 reps

Incline Barbell Press (performed as singles with pause on the chest. Power up, slow controlled negatives)(2min pause)
3 sets x 6,5,4 x 80 kg

SUPERSET: 3sets x 10+10 reps
A) Incline DB Flyes, 3 sets x 10,10,10 x 15 kg
B) Seated Chest Press, 3 sets x 10,10,10 x 50 kg -30kg on last set

- 5min pause

Floor EZ-Bar Skull Crushers (moved by squeezing the triceps, super slow negatives)(90sec pause)
3 sets x 15,11,9 reps x 30 kg

Seated DB Overhead Triceps Extensions (focus on long-head stretch)(90sec pause)
3 sets x 10,9,8 reps x 30 kg

Cable One-arm Triceps Extensions (focus on laterel-head)(90sec pause)
3 sets x 15 reps

10min Crosstrainer, HIT

 

[FEVER]

LEGS & ABS

10min walk
5min dynamic stretching

Squat (All reps very deep trying to move the weight by contracting the glute/hams and quads)(4min pause)
40 kg x 6 reps
60 kg x 6 reps
80 kg x 15 reps
80 kg x 14 reps
80 kg x 11 reps

Weird leg Press (Wide stands and very deep reps, Constant tensions)(2min pause)
3 sets x 15,15,15 reps x 6? plate

Leg Extensions (performed as singles with pause at the bottom. moved by squeezing the quads)(1min pause)
4 sets x 10,10,10,10 reps x 50 kg

Lying Leg Curls (moved by squeezing the hams)(90sec pause)
3 sets x 15,12,9 reps x 53 kg

- 5min rest

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

Hammer Oblique Crunch
3 sets x 15-12 reps

Reverse Crunch
3 sets x 15 reps