Fever fighting factory

[FEVER]

Shoulders & Triceps

DB Laterel Raises
10 x 7? kg
10 x 10 kg
10 x 12? kg
6+4 x 15 kg (6 FULL ROM + 4 PARTIALS)

Smith Seated Shoulderpress
12 x 50 kg
6 x 70 kg
6 x 75 kg
6 x 75 kg

Barbell Upright Row
10 x 30 kg
10 x 35 kg
10 x 35 kg

Rear Delt Flye Machine
10 x 130 lbs
10 x 130 lbs
10 x 130 lbs

Bentover DB Rear Delt Laterels
10 x 10 kg
10 x 10 kg
10 x 10 kg

Barbell Closegrip Press
6 x 80 kg
6 x 90 kg
6 x 90 kg

Cable-machine Overhead Triceps Extension
10 x 30 kg
10 x 35 kg
10 x 35 kg

SUPERSET: Reversgrip Pushdowns vs Pushdowns
10+10 x 60kg+60kg
10+10 x 60kg+60kg
10+10 x 60kg+60kg

 

[PrinceVegeta]

nice session there man

 

[FEVER]

I can feel a little strange pain in my left calf. I really hope not its an injury - I skipped cardio this evening so it could relax

Quads & Abs
Squat, Close stand
15 x 20 kg
10 x 60 kg
10 x 90 kg
10 x 100 kg
6 x 110 kg

Leg Press, Wide stand
10 x 320 kg
10 x 370 kg
9 x 400 kg

SUPERSET: Leg Extensions vs. Sizzy Squats
10+10 x 80kg+BW
10+10 x 80kg+BW
10+10 x 80kg+BW

Floor Crunches
1 set 20 reps

Hanging Leg Raises
10 x BW
10 x BW
8 x BW

Cable Crunches
10 x Rack
10 x Rack+10
10 x Rack+10

Floor Obliques
2set 15 reps

 

[philosopher]

Solid session Fever! How did you get the pain?

 

[FEVER]

I could feel a little yesterday during my cardio session. And again this morning when I walked down the stairs from my apartment. I dont feel it constantly but only when I walk up/down stairs or something like that

 

[FEVER]

Back & Forearms

Narrowgrip Pro Lat Bar Pulldowns
15 x 60kg
8 x 80kg
8 x 90kg
6+2 x 100kg (last 2 forced)

Reversegrip Barbell Row
8 x 70 kg
8 x 80 kg
7 x 85 kg

T-Bar Row (performed for upperback)
8 x 60kg
8 x 60kg
8 x 60kg

Straight Bar Cable Row (performed for rhomboids)
10 x 60kg
10 x 60kg
10 x 50kg

Widegrip Chinups
10 x BW
9 x BW
8 x BW

Straight-Arm Pulldowns (low pause)
10 x 50kg
10 x 50kg
10 x 50kg

SUPERSET: Cable Reversegrip Curls vs Cable Wristcurls
3set 15+15

 

[PrinceVegeta]

big session there, looks good, just let the calves rest a bit

 

[FEVER]

I have read about the diet "Anabolic Solution" by Mauro G. Di Pasquale, recently. And I am considering giving it a try. I've tried put something together that could be used for the five keto days.
looks reasonable?

KETO DAYS (SUNDAY-THURSDAY)

3166kcal
40% Protein (315g)
55% Fat (194g)
5% Carbs (40g)

09:00
Whole Omega3 Eggs 6
Broccoli 100 g
Cauliflower 100 g
BCAA 10 g

- TRAINING -

12:00
Nutrabolics Isobolic 50 g
L-Glutamin 10 g
Peanutbutter All Natural 40 g

14:00
Whole Omega3 Eggs 6
Broccoli 100 g
Cauliflower 100 g

17:00
Salmon 200 g
Cheese 50 g
Salad 100 g

20:00
Salmon 200 g
Cheese 50 g
Cucumber 100 g

23:00
Nutrabolics Isobolic 50 g
L-Glutamin 10 g
Olive Oil 10 g
Flaxseed Oil 10 g
Sunflower Oil 5 g


HIGH CARB DAY (FRIDAY-SATURDAY),

3200 kcal
50% Carbs
30% Protein
20% Fat

coming..

 

[FEVER]

I've been out of town the last couple days so I have not had a chance to update the log.
I started Mauro G. Di Pasquale "Anabolic Solution" diet Sunday and it goes well. I do not feel particularly hungry or tired. Tomorrow I have my first high carb days.

I do it like this:
____________________________________________________________

6 days: high fat (55%), high protein (40%), low carbohydrate (5%), 3180kcal
Primary source of carbs: broccoli, spinach, salad
Primary source of protein: Salmon, beef, eggs, Whey Isolate
Primary source of fat: Salmon, beef, eggs, olive oil, sunflower oil, All Natural Peanutbutter.
____________________________________________________________

1 day: low fat (15%), medium protein (30%), high carbohydrate (55%), -/+3200
Primary source of carbs: oatmeal, berries, bananas, raisins, ricecakes, whole grain bread.
Primary source of protein: Tuna, Whey Isolate
____________________________________________________________

supplements:
Multi Vitamin/Mineral, B-Complex, C-Vitamin, Alpha Lipoic Acid, L-Carnitine, Green Tea, Q10enzyme, Magnesium, Psyllium Fibers, Citrus Malate, Creatine, BCAA, L-Glutamine, Whey Isolate, Cassein Isolate, Egg Isolate.
____________________________________________________________

Low carb meal plan:

09:00
BCAA - 10g
Glutamine - 5g
Creatine - 5g
Citrus Malate - 2g
Magnesium - 200mg
ALA - 200mg

09:15
Whole Omega3 eggs - 6
Broccoli - 200

- training -

12:00
Nutrabolics Isobolic - 50g
L-Glutamine - 10g
Creatine - 5g
All Natural Peanutbutter - 50g

14:30
Beef 8-12% Fat - 250g
Broccoli - 200g
Sunflower Oil - 5g

17:30
Salmon - 200g
Salad - 100g
Olive Oil - 5g

- cardio -

20:30
Nutrabolics Isobolic - 50g
L-Glutamine - 10g
All Natural Peanutbutter - 50g

23:30
Salmon - 200g
Spinach - 200g
Olive Oil - 5g
Psyllium Fibers - 5g

 

[PrinceVegeta]

looks good to me!

 

[FEVER]

Back & Forearms

Narrowgrip pro lat bar pulldowns
15 x 60 kg
8 x 80 kg
8 x 90 kg
7 x 90 kg

T-Bar Row (performed for lower lats)
12 x 50 kg
8 x 70 kg
8 x 90 kg
5 x 100 kg

One-arm dumbbell row (performed for upperback)
10 x 34 kg
10 x 38 kg
10 x 38 kg

Seated cable row, straight bar (performed for rhomboids)
10 x 60kg
10 x 60kg
10 x 55kg

Widegrip Chinups
8 x BW
8 x BW
8 x BW

SUPERSET: Reversegrip Cable Curls vs Cable Wristcurls vs handgrip trainer
3set 15reps

 

[FEVER]

Chest

Incline Barbell Press
20 x 20 kg
12 x 60 kg
6 x 80 kg
6 x 90 kg
5 x 100kg, +4x80kg, +5x60kg(last 5reps as singles with pause on chest) (dropset)

Flat Dumbbell Press (performed as inclines)
10 x 34 kg
10 x 34 kg
8 x 34 kg

Standing Cable Crossovers (performed as inclines) (low pause)
10 x 25 kg
10 x 30 kg
10 x 25 kg

Decline Hammerstrenght machine
10 x 80 kg
10 x 100kg
9 x 100kg

Dumbbell Pullovers (focusing on stretching the chest)
10 x 30 kg
10 x 30 kg
10 x 30 kg

 

[FEVER]

Biceps
Standing Cable Curls
15 x 30 kg
15 x 40 kg
15 x 50 kg

Standing Alternate Dumbbell Curls
6 x 20 kg
6 x 25 kg
6 x 27 kg

Incline Dumbbell Curls (really slow squeeze and flex)
8 x 15 kg
6+2 x 15 kg (last 2 partials)
6+2 x 15 kg (last 2 partials)

Seated Barbell Wristcurls (low pause)
15 x 15kg
15 x 15kg
15 x 15kg

 

[Storm]

strong sessions lately. That incline press is heavy!

 

[PrinceVegeta]

strong sessions man!

 

[FEVER]

thx guys

Legs
cycling 5mins

Squat
10 x 20 kg
10 x 60 kg
10 x 80 kg
10 x 100 kg
7 x 105 kg

Leg Press
10 x 310 kg
10 x 350 kg
10 x 380 kg
8 x 400 kg

Stifflegged Deadlift
10 x 60 kg
10 x 80 kg
10 x 100 kg

Leg Curls
10 x 90 kg
10 x 90 kg
10 x 90 kg

Reverse Hyperextensions (low pause)
10 x 25 kg
10 x 25 kg
10 x 20 kg

Abductions (low pause)
10 x 35 kg
10 x 35 kg
10 x 35 kg

 

[PrinceVegeta]

looks strong man, but the squat to leg press ratio looks off, either leg press is very short rom, or the leg press is easy, because i do bout 350kg leg press and can squat 180kgx1, explain!

 

[FEVER]

I know. but for some reason, the squat just never really worked for me when I go heavy. Maybe because I have long legs and long torso. But when I Squat I'm using a close foot position and really slow motion and only lift the weights by squeeze my thighs.

My Leg Press is a full ROM, I actually goes deep reps like the guy in this video:

http://www.youtube.com/watch?v=7QWVqD5sMv0&feature=related

 

[FEVER]

for some reason my squat power just sucks in generally.
my 1RM.

Benchpress - 150 kg
Deadlift - 200 kg
Squat - 130 kg (2 reps)

 

[PrinceVegeta]

Aight, just work on those squats, try other stances, low/ highbar and other techniques, like boxsquats or fronties!