Fever fighting factory

[PrinceVegeta]

nice, keep it up

 

[FEVER]

Chest & Abs

Incline Barbell Press
12 x 60 kg easy
10 x 80 kg moderate
8 x 95 kg hard (last 1-2 reps forced focus on negatives)

Flat Barbell Press
12 x 60 kg easy
10 x 80 kg moderate
8 x 90 kg hard (last 2 reps forced focus on negatives)

Decline Hammerstrength Press
12 x 60 kg easy
12 x 90 kg moderate
9 x 110 kg hard (last 2 reps with spot)

Flye Machine
12 x 110lbs easy
10 x 150lbs moderate
8 x 210 lbs hard (last 2-3 reps with spot)

Standing Cable Crossovers
Restpause set: 10 x 25kg - 10sec rest - 6 x 25kg - 10sec rest - 30sec squeeze at the bottom + 30sec stretch at top

Crunches
3set 15

Reverse Crunches
3set 15

Floor Obliques (no pause)
3set 15

30min Recumbant bike

 

[FEVER]

Back & Forearms

Cable Straight Arm Pulldowns
15 x 30kg -easy
15 x 50kg -moderate
13 x 75kg -hard (last 2-3 reps with spot)

T-Bar Row (performed for upperback)
10 x 40kg -easy
10 x 50kg -moderate
10 x 70kg -hard (last 2-3 reps with spot)

Cable One-Arm Row
12 x 20kg -easy
10 x 30kg -moderate
11 x 35kg -hard (last rep forced)

Romanian Deadlift
10 x 60kg -easy
10 x 100kg -moderate
7 x 110kg -hard

Widegrip Chinups
15 x BW (8 normal + 4 easy assisted + 3 hard assist)

SUPERSET: Barbell Behind-back Wristcurls vs Captains of Crush
15 x 15kg + 15 x handgrip closings
15 x 20kg + 15 x handgrip closings
15 x 20kg + 15 x handgrip closings

30min Recumbant Bike

 

[FEVER]

was out of town so trained in my second gym today.
LEGS

Bike 5min
Strechting 5min

Leg Extensions
15 x 45kg -easy
15 x 55kg -moderate
17 x 90kg -hard (spot on last 2-3 reps)

Seated Leg Press
10 x 45kg -easy
10 x 65kg -moderate
12 x 105kg - hard (spot on last 2 reps)

Smith Squat (closestands)
10 x 30kg -easy
10 x 90kg -hard (spot on last 2 reps)

Seated Leg Curls
10 x 45kg -moderate
12 x 90kg -hard (spot on last 2reps)

Lying Hamstring Curls
12 x 10out of 12 -moderate
16 x 12out of 12 -hard

Smith Standing Calf Raise
15 x 30kg -easy
12 x 60kg -moderate
restpause set: 12 x 80kg - 10sec rest - 8 x 80kg - 10sec rest - 6 x 80kg

Hammerstrength Machine Crunches
3set 10-12 reps

 

[FEVER]

Shoulders & Trapz

Dumbbell Laterel Raises
12 x 5kg -warmup
12 x 10kg -easy
10 x 12?kg -moderate
8 x 15kg -hard (spot on last 2 reps)

Cable Upright Row
12 x 40kg -easy
12 x 70kg -hard (spot on last 2 reps)

Cable Laterels, Partials
restpause set: 10 x 10kg - 10sec rest - 10 x 10kg - 10sec rest - 6 x 10kg

Smith Behind Neck Press
12 x 40kg -easy
9 x 60kg -hard (spot on last 1-2 reps)

Dumbbell Front Raise
12 x 7?kg -easy
8 x 15kg -hard

Barbell Shrugs
12 x 60kg -easy
10 x 100kg -moderate
dropset: 10 x 140kg - 10 x 100kg - 10 x 60kg

Seated Lower-Trapz Shrugs
15 x 38kg -easy
restpause: 15 x 48kg - 10sec rest - 13 x 48kg - 10sec rest - 9 x 48kg

Rear Delt Laterel Machine (FST-7)
7set 10reps 130lbs (bloodwork only)

30min Incline Walk

 

[FEVER]

the last 2 weeks I tried a kind of HIT training. It has been very interesting to try something new but at the same time, I must say I feel I would lose muscle mass if I continued. So back to my basic! :RockOn - not mine:


ARMS

Cable Rope Pushdowns
12 x 40 kg
12 x 50 kg
10 x 60 kg

Closegrip Barbell Press
10 x 60 kg
10 x 80 kg
8 x 90 kg

Cable Overhead Triceps Extensions Machine
10 x 30 kg
10 x 35 kg
9 x 35 kg

Cable Reversegrip Triceps Extensions
12 x 50 kg
8 x 60 kg
10 x 50 kg

EZ-Bar Curls (slow squeezed and flexed)
12 x 28 kg
10 x 38 kg
10 x 43 kg (last 3 reps half and three quarters)

Seated Dumbbell Curls (slow squeezed and flexed)
12 x 15 kg
10 x 17? kg
9 x 17? kg

Cable Reversegrip Curls
12 x 35 kg
12 x 45 kg
10 x 50 kg

Barbell Behind-Back Wristcurls
20 x 15 kg
20 x 20 kg
15 x 25 kg

30 min Incline Walk

 

[ironheart]

good session bro. lots of volume, arms must have been pumped after that one.

 

[FEVER]

ye good pump on that one, has been missed no doubt. I am still on diet so it's hard enough to get a pump and it does not help with Dorian style

 

[FEVER]

Abs & Cardio

Hanging Leg Raise
3set 10,8,8

Cable Crunches
10 x rack
10 x rack+10
10 x rack+10

Standing Torso Twist
1set 100 reps

30 min Incline Walk

 

[FEVER]

Back

Chinups, Close ProLatBar Grip
10 x BW
7 x BW
6 x BW

Chinups, Widegrip
9 x BW
7 x BW
7 x BW (assisted)

T-Bar Row (performed for upperback)
10 x 50 kg
10 x 60 kg
10 x 70 kg (spot on last 2 reps)

One-Arm Cable Row
10 x 30 kg
10 x 35 kg
10 x 35 kg

Straight Arm Pulldowns
10 x 60 kg
10 x 60 kg
10 x 60 kg

Romanian Deadlift
10 x 60 kg
10 x 100 kg
10 x 100 kg

30min Incline Walk

 

[FEVER]

Chest

Incline Barbell Press
10 x 60 kg
10 x 80 kg
8 x 90 kg
4 x 100 kg

Flat Dumbbell Press
10 x 34 kg
7 x 38 kg
4 x 44 kg

Decline Hammerstrength Press
10 x 80 kg
10 x 100 kg
9 x 100 kg

Machine Flyes
10 x 130 lbs
10 x 160 lbs
8 x 190 lbs

Cable Crossovers
2set 15-20 reps (bloodwork only)

Cable Back Double Triceps Extension
3set 15-20 reps (bloodwork only)

30min Recumbent Bike

 

[FEVER]

Legs

Bike 5min
stretching 5min

Leg Extensions
15 x 50 kg
15 x 70 kg
14 x 100 kg (last 3 reps forced)

Leg Press (very deep and slow reps)
10 x 250 kg
10 x 300 kg
12 x 350 kg (last 2 reps with spot)

Smith Squat (legs together) (very deep and slow reps)
10 x 30 kg
14 x 80 kg (last 2 reps with spot)

GIANTSET: (3 rotations. no pause between sets, 2min between rotations)
* Seated Leg Curls: set1=70kg , set2=100kg, set3=100kg
* Stifflegged Dumbbell Deadlift: all three sets = 27? kg
* Walking Lunges: all three sets = 15 kg

Smith Standing Calf Raise
15 x 30 kg
15 x 70 kg
restpause: 12 x 100 kg - 10sec rest - 8 x 100 kg - 10 sec rest - 6 x 100kg

Seated Calf Raise
restpause: 12 x 15out of 30 - 10sec rest - 8 x 15out of 30 - 10sec rest - 5 x 15out of 30

 

[FEVER]

Shoulders & Trapz

Dumbbell Laterel Raises
10 x 5kg
10 x 10 kg
10 x 12? kg
8 x 15 kg

Smith Behind Neck Press
10 x 50 kg
6 x 60 kg
4 x 70 kg
9 x 50 kg

Rear Delt Flye Machine
20 x 130 lbs
20 x 130 lbs
15 x 150 lbs
17 x 130 lbs

Cable Upright Row
10 x 50 kg
10 x 60 kg
10 x 75 kg (rack)

Barbell Shrugs
10 x 100 kg
10 x 140 kg
8 x 160 kg

Head Harness
2set 15-20 reps with a 10 kg plate

30min Incline Walk

 

[ironheart]

good shoulder session. hitting the shoulders from every angle in that session.

 

[FEVER]

3052kcal (40% 40% 20%)

Meal 1 (60g protein, 60g carbs, 16g fat)
Oatmeal 85
Berries 100
Peanutbutter 15
Whey+Cassein 55

Meal 2 (48g protein, 48g carbs, 10g fat)
Fish 150
Quark 100
Potatos 200
Broccoli 100
Almonds 15

Meal 3 (48g protein, 48g carbs, 10g fat)
Fish 150
Quark 100
Potatos 200
Broccoli 100
Almonds 15

Meal 4 (48g protein, 48g carbs, 10g fat)
Fish 150
Quark 100
Potatos 200
Broccoli 100
Almonds 15

Meal 5 (48g protein, 48g carbs, 10g fat)
Fish 150
Quark 100
Potatos 200
Broccoli 100
Almonds 15

Meal 6 (40g protein, 4g carbs, 7g fat)
Whey+Cassein 50
Omega-3 Oil 5


_______________________________________________
Pre-Workout: 40g Raisins
Post-Workout: 100g banana + 10g Liquid BCAA
_______________________________________________

 

[FEVER]

Abs & Cardio
Crunches
3set 15

Reverse Crunches
3set 15

Hanging Leg Raise
3set 10,8,8

Cable Crunches
3set 10 with rack+10

Oblique Crunches (no pause)
3set 15

30min Recumbent Bike

 

[FEVER]

ARMS

Closegrip Barbell Press
60kg x 10 reps
80kg x 10 reps
90kg x 6 reps
100kg x 4 reps

Barbell Curls
30kg x 10 reps
40kg x 10 reps
45kg x 7 reps
50kg x 4 reps

Decline Dumbbell Triceps Extensions
15kg x 10 reps
17,5kg x 8 reps
17,5kg x 7 reps

Seated Dumbbell Curls (very slow and squeezed)
17,5kg x 10 reps
20 kg x 8 reps
20 kg x 7 reps

Cable Machine Overhead Triceps Extensions
30kg x 10 reps
35kg x 10 reps
35kg x 8 reps

Cable Reversegrip Curls
40kg x 10 reps
50kg x 10 reps
50kg x 10 reps

Cable Wristcurls
3set 15-20 reps (bloodwork)

30min Incline Walk

 

[FEVER]

Back

Chinups, Close ProLatGrip
3set BW 10,8,6 reps

Chinups, Widegrip
3set BW 8,6,8 reps (last set assisted)

T-Bar Row (performed for upperback)
50 kg x 10 reps
60 kg x 10 reps
70 kg x 10 reps (spot on last 3)

One-Arm Cable Row
30 kg x 10 reps
35 kg x 10 reps
40 kg x 10 reps

Straight Arm Pulldowns
50 kg x 15 reps
50 kg x 15 reps
45 kg x 15 reps

Hyperextensions
BW x 10 reps
+10 x 10 reps
+15 x 10 reps (dropped weight on last 3 reps)

Cable Back Double Biceps Curls
3set 15-20 reps (bloodwork only)

30min Incline Walk

 

[FEVER]

felt really tired today. When the warmup sets on first exercise feels heavy, then you know it's pure crap day


Chest
Incline Barbell Press
60 kg x 6 reps
80 kg x 6 reps
90 kg x 6 reps
100 kg x 4 reps

Flat Barbell Press
80 kg x 6 reps
90 kg x 6 reps
100 kg x 5 reps

Machine Flyes
150 lbs x 10 reps
170 lbs x 10 reps
190 lbs x 7 reps

Chest Dips
3set BW 8,8,8

Standing Cable Crossovers
2set 15-20 reps (bloodwork only)

Cable Back Double Triceps Extensions
3set 15-20 reps (bloodwork only)

20min Incline Walk

 

[FEVER]

LEGS

bike 10min
Stretching 5min

Leg Extensions
40 kg x 15 reps
70 kg x 15 reps
100 kg x 14 reps (last 3 reps with spot)

Leg Press (very deep and slow reps)
250 kg x 10 reps
300 kg x 10 reps
350 kg x 12 reps (spot on last 2 reps)

Smith Squat (legs close together)
30 kg x 10 reps
90 kg x 10 reps (spot on last 3 reps)

GIANTSET: (3 rotations, no pause between sets, 2min between rotations)
A) Seated Leg Curls: 1set 80kg , 2set 100kg , 3set 100kg
B) Dumbbell Stifflegged Deadlift: 1set 30kg, 2set 30kg, 3set 30kg
C) Walking Lunges: all three sets 20 wide steps with 15kg barbell

Calf Raise on Leg Press
100 kg x 15 reps
150 kg x 15 reps - 10sec rest - 150kg x 10 reps - 10sec rest - 150kg x 6 reps

Seated Calf Raise
16 out of 30 x 10 reps (max)