Fever fighting factory

[FEVER]

yes but now is not the time. I'm dieting very hard. Normally I goes much more heavy on most exercises. But my strength is decreased and have to be careful not to push it too hard.
Unfortunately, I have a tendency to very easily get an injury when I go down in calories and carbohydrates.

 

[FEVER]

Shoulders (morning)

Dumbbell Laterels
10 x 8 kg
10 x 10 kg
10 x 12? kg

Seated Dumbbell Shoulderpress
6 x 30 kg
6 x 34 kg
6 x 34 kg

Cable Laterel Raises, Partials
10 x 20 kg
10 x 15 kg
10 x 15 kg

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

Seated Bentover Rear Delt Laterels
10 x 8 kg
10 x 10 kg
10 x 10 kg

Hammerstrenght Shoulderpress Machine
15 x 2 plates each side
15 x 2 plates each side

Triceps (night)
One-arm Cable pushdowns (low pause)
10 x 20 kg
10 x 25 kg
10 x 30 kg

Closegrip Press
6 x 70 kg
6 x 90 kg
5 x 100 kg

Seated Overhead Cable Triceps Extensions
10 x 100 lbs
10 x 120 lbs
8 x 120 lbs

SUPERSET: Cable Overhead Rope Triceps Extensions vs Cable Rope Pushdowns
3set 10+10

 

[PrinceVegeta]

strong session man!

 

[FEVER]

easy Abs and Calf session today

Abs
Floor Crunches
1set 20 reps

Floor Knee Raises
1set 20 reps

Hanging Leg Raises
3set 10 reps

Hammerstrength Crunches
3set 10 reps

Hammerstrength Oblique Crunch
2set 10 reps (each side)

Rotary Torso Machine
2set 15 reps (each side)

Cable Crunches
1set 40 reps (with rack)

Calf
Standing Calf Raise
15 x 20 kg (5 toes inward, 5 toes outward, 5 straight)
15 x 40 kg (5 toes inward, 5 toes outward, 5 straight)
15 x 60 kg (5 toes inward, 5 toes outward, 5 straight)

Standing Calf Raise
12 x 60 kg (toes inward)
12 x 70 kg (toes outward)
12 x 70 kg (straight)

 

[FEVER]

Back, Trapz & Forearms

Narrowgrip Pro Lat Bar Pulldowns
15 x 60 kg
8 x 80 kg
8 x 90 kg
5+3 x 100 kg (last 3 forced down, and focus on negatives)

Widegrip Chinups
10 x BW
10 x BW
8 x BW

Straight Arm Pulldowns, with Rope
10 x 50 kg
10 x 50 kg
10 x 45 kg

Bentover T-Bar Row (performed for upperback)
8 x 50 kg
8 x 60 kg
8 x 60 kg

Bentover Dumbbell Row
10 x 34 kg
10 x 44 kg
10 x 50 kg

Deadlift (performed as singles, focus on back squeeze)
6 x 100 kg
6 x 100 kg
6 x 100 kg

Barbell Shrugs
10 x 100 kg
10 x 140 kg
10 x 140 kg

SUPERSET: Cable reversegrip Curls vs Cable Wristcurls
3set 15,15

 

[PrinceVegeta]

nice work!

 

[FEVER]

Chest

Incline Barbell Press
15 x 20 kg
15 x 60 kg
6 x 80 kg
6 x 90 kg
6 x 100 kg

Incline Dumbbell Press
8 x 34 kg
8 x 34 kg
6 x 34 kg

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

Chest Dips
10 x BW
8 x BW
7 x BW

Machine Flyes (performed as decline) (low pause)
10 x 130 lbs
10 x 110 lbs
10 x 110 lbs

 

[FEVER]

Back & Forearms

Narrow Grip Pro Lat Bar Pulldowns
15 x 60 kg
8 x 80 kg
8 x 90 kg
6 x 90 kg (6 normal + 2 lat shrugs)

T-Bar Row (lower lats)
15 x 40 kg
8 x 70 kg
8 x 90 kg
6 x 100 kg

Dumbbell Row (lower lats)
10 x 34 kg
10 x 44 kg
10 x 44 kg

Incline Face-Down Dumbbell Row
10 x 15 kg
10 x 15 kg
10 x 15 kg

Widegrip Chinups
8 x BW
8 x BW
6+2 x BW (6 normal + 2 lat shrugs)

Straight Arm Pulldowns, Rope (low pause)
10 x 40 kg
10 x 50 kg
10 x 45 kg

Deadlift (performed as singles, focus on back squeeze)
6 x 100 kg
6 x 100 kg
6 x 100 kg

SUPERSET: Handgrip Trainer vs Cable Reversegrip Curls vs Cable Wristcurls
2set 15,15,15

 

[FEVER]

Shoulders

Smith Shoulderpress
15 x 30 kg
10 x 50 kg
8 x 70 kg
6 x 75 kg
8 x 70 kg

Dumbbell Laterels
10 x 10 kg
10 x 12? kg
7+3 x 15 kg (7 normal + 3 partials)

Barbell Upright Row (wide grip)
10 x 25 kg
10 x 30 kg
10 x 30 kg

EZ-Bar Front Delt Raise
10 x 25 kg
10 x 30 kg
10 x 30 kg

Rear Delt Laterel Machine
10 x 130 lbs
10 x 155 lbs

Seated Bentover Rear Delt Laterels, Dumbbells
10 x 7? kg
10 x 10 kg
10 x 10 kg

30min incline walk post-workout

 

[FEVER]

Shoulders

Smith Shoulderpress
15 x 30 kg
10 x 50 kg
8 x 70 kg
6 x 75 kg
8 x 70 kg

Dumbbell Laterels
10 x 10 kg
10 x 12? kg
7+3 x 15 kg (7 normal + 3 partials)

Barbell Upright Row (wide grip)
10 x 25 kg
10 x 30 kg
10 x 30 kg

EZ-Bar Front Delt Raise
10 x 25 kg
10 x 30 kg
10 x 30 kg

Rear Delt Laterel Machine
10 x 130 lbs
10 x 155 lbs

Seated Bentover Rear Delt Laterels, Dumbbells
10 x 7? kg
10 x 10 kg
10 x 10 kg

30min incline walk post-workout

 

[FEVER]

Legs

Leg Extensions & Leg Curls
2sets warmup

Squat (close stands)
10 x 20 kg
10 x 60 kg
10 x 80 kg
10 x 90 kg
6 x 100 kg

Seated Leg Press (wide stand, very deep reps)
10 x 190 lbs
10 x 209 lbs
10 x 220 lbs

EZ-Bar stifflegged Deadlift
10 x 60 kg
10 x 80 kg
10 x 100 kg

Seated Leg Curls (low pause)
3set 10

Leg Extensions (low pause)
3set 10

Abductions (low pause)
15 x 115 kg
15 x 125 kg
15 x 135 kg (rack)

 

[FEVER]

Arms

One-arm Dumbbell Overhead Triceps Extension (low pause)
10 x 10 kg
10 x 15 kg
10 x 17? kg

Closegrip Press
6 x 60 kg
6 x 80 kg
6 x 90 kg
6 x 90kg

Cable Overhead Triceps Extensions
10 x 10 out of 15
10 x 11
10 x 12

SUPERSET: Barbell Reversegrip Skullcrushers vs Barbell Reversegrip Pullovers
10+10 x 20kg+20kg
10+10 x 25kg+25kg
10+10 x 20kg+30kg

EZ-Bar Biceps Curls
15 x 20 kg
10 x 30 kg
10 x 40 kg
8 x 50 kg

Seated Dumbbell Curls (super slow and squeeze)
10 x 15 kg
10 x 17? kg
8 x 20 kg

Hammerstrength Preacher-bench SUPERSET: Biceps Curls vs Biceps Hammer Curls
2set 10+10 reps

 

[FEVER]

Chest & Abs
Incl?ne Barbell prss
15 x 20 kg
15 x 60 kg
6 x 80 kg
6 x 90 kg
6 x 100 kg

Flat Dumbbell press (performed for upperchest)
8 x 35 kg
8 x 35 kg
8 x 35 kg

Decline Hammerstrength Press
10 x 50 kg
10 x 50 kg
10 x 50 kg

SUPERSET: Pec Deck Flyes vs Dumbbell Pullovers
10+10 x 45kg+30kg
10+10 x 45kg+30kg
10+10 x 45kg+30kg

Hanging Leg Raise
3set 10

Hammerstrength Crunch Machine
3set 10

Rotary Torso Machine (low pause)
3set 15

 

[FEVER]

Back & Forearms

Straight Arm Pulldowns
10 x 40 kg
10 x 45 kg
10 x 50 kg

Widegrip Chinups
10 x BW
8 x BW
8 x BW

One-arm Lat Pulldowns
10 x 35 kg
10 x 40 kg
8 x 45 kg

T-Bar Row (performed for upperback)
10 x 50 kg
10 x 60 kg
7 x 70 kg

Hammerstrength Row (performed for upperback)
10 x 12 out of 15
10 x 15 out of 15
10 x 15 out of 15

Bentover Dumbbell Row
10 x 35 kg
10 x 35 kg
10 x 35 kg

Deadlift
6 x 100 kg
6 x 100 kg
6 x 100 kg

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

 

[Storm]

good sessions lately bro, keep it up

 

[FEVER]

thx bro..

Legs (Morning)

Leg Extensions + Leg Curls
2set 15 reps warmup

Squat
10 x 60 kg
6 x 80 kg
6 x 90 kg
6 x 100 kg

Leg Press
10 x 310 kg
10 x 360 kg
10 x 400 kg

Leg Extensions (low pause)
10 x 55 kg
10 x 55 kg
10 x 55 kg

Leg Curls (low pause)
10 x 15 out of 15
10 x 15 out of 15
10 x 15 out of 15

Dumbbell Stifflegged Deadlift
10 x 30 kg
10 x 35 kg
10 x 35 kg

Abductions (low pause)
15 x 125 kg
15 x 125 kg
15 x 125 kg


Calf (evening)

Standing Calf Raise (in smith machine on a box)
15 x 20 kg
15 x 40 kg
15 x 60 kg
15 x 80 kg
12 x 100 kg
12 x 110 kg
10x120kg + 8x100kg + 8x80kg + 8x60kg + 8x40kg (dropset)

 

[FEVER]

Shoulders

Seated Dumbbell Shoulderpress
12 x 20 kg
6 x 30 kg
6 x 34 kg
6 x 34 kg

Seated Dumbbell Laterels
10 x 10 kg
10 x 10 kg
10 x 10 kg

Dumbbell Front Delt Raise
10 x 10 kg
10 x 12? kg
8 x 15 kg

Seated Bentover Rear Delt Laterel
10 x 8 kg
10 x 10 kg
10 x 10 kg

SUPERSET: Cable Laterel Raises, Partials vs Cable Upright Row
3set 10+10 reps

 

[Storm]

looking good FEVER, those leg presses are heavy!

 

[FEVER]

Arms

Cable One-arm pushdowns, Rope (low pause)
10 x 15 kg
10 x 20 kg
10 x 25 kg

EZ-Bar Curls
10 x 30 kg
10 x 40 kg
10 x 45 kg
7 x 50kg

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

Seated Dumbbell Curls (very slow, squeeze and flex)
10 x 15 kg
10 x 17? kg
8 x 20 kg

Standing Dumbbell Overhead Triceps Extensions
10 x 34 kg
10 x 38 kg
8 x 44 kg

Cable Back Double Biceps Curls (low pause)
15 x 20 kg
15 x 25 kg
12 x 25 kg

One-arm Cable Kickbacks
15 x 15kg
15 x 20kg
13 x 20kg

Barbell Wristcurls
2set 15

30min Incline Walk Post-workout

 

[FEVER]

easy session today

Trapz & Abs

Barbell Shrugs
15 x 60 kg
10 x 100 kg
10 x 120 kg
10 x 140 kg
10 x 160 kg
8 x 180 kg

Smith Behind Back Shrugs
10 x 70 kg
10 x 70 kg
10 x 70 kg

Head Harness (reverse)
10 x 10 kg
10 x 10 kg
10 x 10 kg

Floor Crunches
3set 15 reps

Floor Kne Raise
3set 15 reps

Floor Oblique Crunch (no pause)
3set 15 reps

40 min Incline Walk Post-Workout