Fever fighting factory

[FEVER]

Chest
Incline Barbell Press
15 x 20 kg
15 x 60 kg
6 x 80 kg
6 x 90 kg
5 x 100 kg
2 x 110 kg

Flat Barbell Press (performed for upperchest)
6 x 80 kg
6 x 90 kg
5 x 100 kg
1 x 110 kg

Hammerstrength Decline Press
10 x 100 kg
10 x 110 kg
10 x 110 kg

SUPERSET: Incline Dumbbell Flyes vs Dumbbell Pullovers
10+10 x 25kg+34kg
8+10 x 27?kg+30kg
8+10 x 27?kg+30kg

Standing Cable Crossovers
10 x 20 kg
10 x 20 kg

25 min recumbant bike (my goal was 30-40min but was really exhausted)

 

[FEVER]

Back & Forearms
Straight Arm Pulldowns
15 x 40 kg
15 x 50 kg
15 x 60 kg

Widegrip Chinups
10 x BW
8 x BW
7 x BW

Behind Neck Narrowgrip Pro Lat Bar Pulldowns
10 x 75 kg
10 x 75 kg
9 x 75 kg

T-Bar Row (performed for upperback)
8 x 50 kg
8 x 55 kg
7 x 60 kg

Incline Face-Down Dumbbell Row
10 x 17? kg
10 x 15 kg
10 x 15 kg

One-arm Dumbbell Row
10 x 34 kg
10 x 38 kg
10 x 38 kg

Hyperextensions
8 x BW+5
8 x BW+10
8 x BW+15

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

25 min recumbant bike

 

[FEVER]

Legs

GIANTSET: Leg Extensions vs Leg Curls
3 rotations 15reps each set, no pause

Leg Press (very deep and slow reps)
10 x 250 kg
10 x 300 kg
10 x 340 kg
8 x 380 kg

Squat (close stands)
6 x 80 kg
6 x 90 kg
5 x 100 kg
2 x 110 kg

Stifflegged Deadlift
10 x 80 kg
10 x 100 kg
6 x 120 kg

Sizzy Squats (low pause)
10 x BW
10 x BW
10 x BW

Abductions (low pause)
3set 15 reps

 

[FEVER]

Shoulders
Dumbbell Laterel Raises
10 x 5 kg
10 x 10 kg
10 x 12? kg
10 x 12? kg

Cable Laterels, Partials
10 x 10 kg (plates)
10 x 15 kg
10 x 10 kg

Seated Dumbbell Shoulderpress
6 x 27? kg
6 x 30 kg
6 x 27? kg

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

Dumbbell Bentover Rear Delt laterel
10 x 10 kg
10 x 12? kg
10 x 12? kg

Rear Delt Flye Machine
10 x 130lbs
10 x 145lbs
10 x 145lbs

30 min Incline Walk

 

[Storm]

damn, that's a huge amount of volume! i can't picture myself going through all that shoulder work lol, good work!

 

[FEVER]

I only hits them once a week like any other bodyparts. So they will get a whole week to relax.

Arms
Triceps Skull Crushers
12 x 28 kg
12 x 38 kg
10 x 48 kg

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

Cable Overhead Triceps Machine
10 x 30kg (plates)
10 x 35kg
8 x 35 kg

Cable Rope Pushdowns
10 x 40 kg
10 x 35 kg
10 x 35 kg

Barbell Spidercurls
10 x 30 kg
8+2 x 35 kg (last 2 partials)
7+3 x 35 kg (last 3 partials)

EZ-Bar Drag Curl (really slow and squeeze)
10 x 28 kg
10 x 28 kg
10 x 28 kg

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

30min Incline Walk

 

[FEVER]

Abs & Calf

Circuit Traning: Floor Crunches vs Floor Reverse Crunches (30 sek rest bestween excersice)
3set 15

Hanging Leg Raise
3set 10,10,8

Cable Crunches
10 x Rack+5
10 x Rack+10
10 x Rack+15

Rotary Torso
3set 15

Calf on Leg Press Machine
20 x 70kg
20 x 110 kg
20 x 130 kg
20 x 130 kg
20 x 130 kg

40min recumbant bike

 

[FEVER]

i'm still dieting but just make a change from Keto to a normal 40% 40% 20% and cut down kcal.

3030 kcal
40% 40% 20%
Vegies = broccoli cauliflower mushroom


Meal 1 [09:00]
Chicken 100
Lean Beef 100
Tomatos 100
Vegies 100
Almonds 10
Whole Grain Bread 250

- WORKOUT -

Meal 2 [13:00]
Oatmeal 75
Ricecakes 50
Berries 150
Whey Isolate+cassein+egg 70

Meal 3 [16:00]
Chicken 100
Lean Beef 100
Tomatos 100
Vegies 100
Whole Grain Bread 100

Meal 4 [19:00]
Chicken 100
Lean Beef 100
Tomatos 100
Vegies 100
Whole Grain Bread 100

Meal 5 [22:00]
Chicken 100
Lean Beef 100
Tomatos 100
Vegies 100
Flaxseed Oil 5

Meal 6 [03:00] [128kcal]
RTD Whey Isolate 32

 

[FEVER]

I felt a little tired today so I did a higher rep session than normally

Chest & Abs
Incline Barbell Press
12 x 60 kg
10 x 80 kg
8 x 90 kg
10 x 80 kg

Flat Dumbbell Press (performed for upperchest)
10 x 30kg
10 x 30kg
9 x 30 kg

Decline Hammerstrength Macihne (plates)
10 x 45 kg
10 x 55 kg
10 x 55 kg

SUPERSET: Incline Cable Flyes vs Machine Flyes (performed as decline)
3set 10+10 reps

Haning Leg Raise
3set 10 reps

40 min Incline Walk

 

[FEVER]

Back

Cable Straight Arm Pulldowns
15 x 8out of 16
15 x 12out of 16
15 x 12out of 16

Widegrip Chinups
8 x BW
8 x BW
7 x BW

Closegrip Chinups (Pro Lat Bar Grip)
7 x BW
6 x BW
4+4 x BW (4 Full ROM + 4 Partials)

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

Hammerstrength Row Machine (plates)
10 x 15out of 15
10 x 15out of 15
10 x 15out of 15

Bentover Dumbbell Row One-Arm
10 x 35kg
10 x 35kg
10 x 35kg

Hyperextensions
3set 10reps (BW+5)

30min bike

 

[FEVER]

I had a offday today so I desided to try with an easy alternative leg session

Bike 5min
Smith Squat
10 x 20 kg
10 x 60 kg
10 x 60 kg
10 x 60 kg

Leg Extensions
15 x 55 kg
15 x 55 kg

Seated Leg Curls
15 x 13out of 15
15 x 15out of 15

Abductions
15 x 125 kg
15 x 125 kg

Adductions
15 x 65 kg
15 x 65 kg

Standing Calf Raise
20 x BW
20 x BW

Hanging Leg Raise
2set 10 reps

Hammerstrength Crunches
2set 10 reps

Rotary Torso Machine
2set 15 reps

 

[FEVER]

Shoulders & Trapz

Dumbbell Laterel Raises
10 x 8 kg
10 x 10 kg
10 x 12? kg
6+4 x 15 kg (6 NORMAL + 4 PARTIALS)

One-Arm Cable Laterels, Partials (no pause)
10 x 2out of 16
10 x 2out of 16
10 x 2out of 16

Smith Shoulderpress
10 x 60 kg
10 x 60 kg
8 x 60 kg

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

SUPERSET: Bentover Rear Delt Laterels vs Seated Bentover Rear Delt Flyes
10 x 15kg + 10 x 6 kg
10 x 15kg + 10 x 5 kg
10 x 17? kg + 10 x 5 kg

Dumbbell Shrugs
15 x 30 kg
15 x 35 kg
15 x 35 kg

30 min Incline Walk

 

[FEVER]

Arms
Lying French Press
15 x 30 kg warmup
15 x 30 kg warmup
10 x 50 kg

Closegrip Press
12 x 60 kg warmup
10 x 90 kg (last 2 reps forced with focus on negatives)

Overhead Triceps Extensions Machine
12 x 25 kg warmup
10 x 40 kg (last 1 rep with spot focus on negative)

Cable One-Arm Triceps Extensions, Rope
10 x 30kg + 8 x 20kg + 8 x 15 kg (as dropset)

EZ-Bar Curls
15 x 20 kg warmup
15 x 30 kg warmup
10 x 50 kg (last 2 reps forced with focus on negatives)

Seated Dumbbell Curls
12 x 15 kg warmup
10 x 20 kg (last 1 rep forced with focus on negatives)

Cable Reversegrip Curls
15 x 30 kg warmup
12 x 50 kg

Hammerstrength Preacher Curls (plateloaded)
10 x 15outof15 + 10 x 10outof15 + 8 x 6outof15

Barbell Wristcurls
10 x 30kg + 10 x 20 kg + 10 x 10 kg

30min recumbant bike

 

[FEVER]

Chest & Abs
Incline Press
12 x 60 kg warmup
12 x 70 kg warmup
11 x 90 kg warmup (last 2 forced with focus on negative)

Flat Dumbbell Press
10 x 27? kg warmup
9 x 38 kg kg (last 2 forced with focus on negatives)

Decline Hammerstrength Machine
12 x 80 kg warmup
10 x 110 kg (last 2 forced focus on negatives)

Machine Flyes
12 x 130 lbs warmup
11 x 190 lbs (last 2-3 reps with help)

Standing Cable Crossovers (performed as decline)
1set restpause:
10 x 30 kg - 10sec rest
7 x 30 kg - 10 sec rest
4 x 30 kg

Some crunches, reverse crunches, oblique crunches
10sets 10-15 reps

30min Incline Walk

 

[FEVER]

Legs

5min bike + Stretching

Leg Extensions
15 x 40 kg warmup
12 x 60 kg warmup
15 x 100 kg (last 3 reps forced)

Leg Press (very deep/slow reps)
12 x 250 kg warmup
12 x 250 kg warmup
12 x 350 kg (spot on last 2 reps)

Smith Squat (close stand)
12 x 30 kg warmup
11 x 90 kg (spot on last 2 reps)

Seated Leg Curls
12 x 70kg warmup
17 x 100kg (spot on last rep) (the curl machine cannot go heavier)

Barbell Stifflegged Deadlift
12 x 80 kg warmup
12 x 100 kg

Calf on Leg Press Machine
15 x 110kg warmup
Restpause set: 14 x 180kg - 10sec rest - 9 x 180kg - 10sec rest - 5 x 180kg

Seated Calf Raise
10 x 15out of 30

 

[PrinceVegeta]

nice work!

 

[FEVER]

Shoulders & Trapz

Seated Dumbbell Laterel Raises
12 x 7? kg warmup
12 x 10 kg warmup
10 x 15 kg (last 2 reps forced)

Cable Laterels
12 x 5 kg warmup
12 x 15 kg (last 2-3 reps forced)

Smith Shoulderpress
12 x 30kg warmup
10 x 50kg warmup
8 x 75 kg (spot on last 2 reps)

Dumbbell Front Delt Raise
12 x 10kg warmup
10 x 15kg (spot on last rep)

Dumbbell Bentover Laterel Raise
12 x 10kg warmup
10 x 17? kg

Barbell Shrugs
12 x 60 kg warmup
10 x 100 kg warmup
1-dropset: 10 x 140kg + 10 x 100kg + 10 x 60kg

Head Harness
1-superset: 10 x 10kg from back + 12 x 10kg from front

30min Incline Walk

 

[FEVER]

Back

Straight Arm Pulldowns
15 x 40 kg warmup
15 x 55 kg warmup
13 x 75 kg (last rep forced with focus on negative)

Narrow Grip Pro Lat Bar Pulldowns
10 x 70 kg warmup
10 x 90 kg (last 2 reps forced with focus on negatives)

Widegrip Chinups
14 x BW (8 normal, 4 with help, 2 forced focus on negatives)

T-Bar Row (performed for upperback)
10 x 50 kg warmup
10 x 70 kg (last 2 with spot)

Smith Reversegrip Row
12 x 70 kg
9 x 90 kg (last 3 reps with spot)

One-Arm Dumbbell Row (lower lats)
12 x 30 kg warmup
9 x 50 kg

Romanian Deadlift
12 x 60 kg warmup
10 x 100 kg

 

[FEVER]

ARMS

Frenchpress
15 x 28 kg warmup
12 x 38 kg warmup
10 x 48 kg (last 2 reps forced focus on negatives)

Standing Barbell Curls
15 x 30 kg warmup
12 x 40 kg warmup
10 x 50 kg (last 2 reps forced focus on negatives)

Closegrip Press
12 x 60 kg warmup
9 x 90 kg (last 2 reps with spot)

Seated Dumbbell Curls
10 x 15 kg warmup
10 x 20 kg (slow and squeezed. last 2 reps forced focus on negatives)

Cable Overhead Triceps Extensions
12 x 25 kg warmup
9 x 40 kg (last 2 reps forced focus on negatives)

Cable Reversegrip Curls
15 x 30 kg warmup
12 x 60 kg (spot on last 3 reps)

FST-7 SUPERSET: Cable Rope Pushdowns vs Cable Back Double Biceps Curls
7 sets 10-12 reps, only bloodwork

30min Incline Walk

 

[Storm]

forced frenchpress scares the **** out of me. Brave workout!