Fever fighting factory

[FEVER]

Cardio only today

20min Incline Walk + 20min Recumbent Bike

 

[Mika]

i hate cardio but good for you if you can do it,i can work only treadmill but only before contest

 

[FEVER]

Shoulder & Trapz

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

Smith Behind Neck Press
50 kg x 10 reps
60 kg x 7 reps
70 kg x 4 reps
50 kg x 10 reps

Rear Delt Flye Machine
130 lbs x 20 reps
150 lbs x 19 reps
150 lbs x 15 reps
130 lbs x 16 reps

Cable Upright Row
60 kg x 12 reps
75 kg x 12 reps
85 kg x 10 reps (rack + 10) (spot on last 2 reps)

Barbell Shrugs
60 kg x 12 reps
100 kg x 12 reps
140 kg x 10 reps
140 kg x 10 reps

Head Harness
2set 15-20 reps

20min Incline Walk

 

[FEVER]

20min Sauna with close on this morning.

ARMS

Closegrip Barbell Press (goal: 4set 6-8)
60 kg x 8 reps
80 kg x 8 reps
90 kg x 6 reps
90 kg x 6 reps

EZ-Bar Curls (slow squeezed and flexed) (goal: 4set 6-8)
28 kg x 8 reps
38 kg x 8 reps
43 kg x 8 reps
43 kg x 7 reps

Decline Dumbbell Triceps Extensions (goal: 3set 10-12)
15 kg x 12 reps
15 kg x 10 reps
15 kg x 9 reps

Seated Dumbbell Curls (goal: 3set 6-8)
17? kg x 8 reps
20 kg x 8 reps
20 kg x 6 reps

Cable Overhead Triceps Machine (goal: 3set 10-12)
30 kg x 12 reps
30 kg x 11 reps
30 kg x 10 reps

One-arm Cable Curls (goal: 3set 10-12)
25 kg x 12 reps
25 kg x 12 reps
25 kg x 10 reps

30min Incline Walk

 

[Mika]

do you trapez with more weight ,if you can do 10 reps with 140kg you will do 160-170kg 4-6 reps

 

[FEVER]

do you trapez with more weight ,if you can do 10 reps with 140kg you will do 160-170kg 4-6 reps

normally I go up to 180kg for 10 reps but I am still dieting to get my BF down, so my strength is going down

 

[Mika]

aha cool mate

 

[FEVER]

Abs & Cardio

Crunches
3set 15

Reverse Crunches
3set 15

Hanging Leg Raises
3set 10

Cable Crunches
3set 10

Rotary Torso Machine
2set 15

30min Recumbent Bike + 15min Incline Walk

 

[FEVER]

Back & Forearms

Straight Arm Pulldowns (goal: 3set 10-12)
40 kg x 20 reps
60 kg x 12 reps
75 kg x 12 reps
80 kg x 10 reps (rack+5)

Widegrip Chinups (goal: 3set 6-8)
3set 8 reps with BW

T-Bar Row (goal: 3set 6-8)
50 kg x 8 reps
60 kg x 8 reps
70 kg x 8 reps (spot on last rep)

One-Arm Cable Row (goal: 3set 10-12)
30 kg x 10 reps
35 kg x 10 reps
40 kg x 10 reps

Romanian Deadlift (goal: 3set 6-8)
60 kg x 8 reps
100 kg x 8 reps
110 kg x 7 reps

SUPERSET: 3set 15+15 reps
A) Cable Reversegrip Curls
B) Cable Wristcurls

 

[Mika]

Fever bro do you work only romaninan deadlifts for back ,classic is much better for back,romaninan is more for legs

 

[FEVER]

when i am dieting I only do deads Dorian Yates style and feel it really good in my lowerback.

 

[FEVER]

40min Incline Walk on a empty stomach this morning

 

[FEVER]

yesterday:

CHEST

Incline barbell press (goal: 4set 6-8)
60 kg x 8 reps
80 kg x 8 reps
90 kg x 6 reps
90 kg x 5 reps (normally I would go with 100 kg for 6-8 reps but my strenght falls pretty fast at this point)

Decline Barbell Press (goal: 3set 6-8)
80 kg x 8 reps
80 kg x 8 reps
80 kg x 8 reps

Hammerstrength Chest Press, Plate-Loaded (3set 10-12)
60 kg x 12 reps
60 kg x 10 reps
50 kg x 10 reps

Dumbbell Pullovers (goal: 3set 10-12)
30 kg x 10 reps
35 kg x 10 reps
35 kg x 10 reps

Machine Flyes
3set 15-20 reps

Cable Back Double Triceps Extensions
3set 15-20 reps

30min Incline Walk

 

[FEVER]

I?m out of town, trained in another gym.

LEGS

5min walk
5min stretching

Leg Extensions
40 kg x 15 reps
65 kg x 15 reps
105 kg x 14 reps (last 4 reps forced)

Seated Leg Press Machine, Plateloaded
45 kg x 10 reps
75 kg x 10 reps
115 kg x 11 reps (last 3 reps forced)

Smith Squat, Legs close together
40 kg x 10 reps
90 kg x 10 reps (last 4 reps with spot)

GIANTSET: 3 rotations, no pause between sets, 2min pause between rotations
A) Seated Leg Curls: all sets with 15 reps and 15out of 15 weight
B) Dumbbell Stifflegged Deadlift: all sets with 10 reps and 30 kg dumbbells
C) Walking Lunges: all sets with 20 wide steps with an 20 kg barbell

Standing Calf Raise
20 kg x 15 reps
60 kg x 15 reps
restpause-set: 80 kg x 15 reps - 10sec rest - 80 kg x 9 reps - 10sec rest - 80kg x 6 reps

 

[FEVER]

Have made a few change in my diet. and throws in a couple of times per week with morning cardio on a empty stomach

3022kcal

09:00 [60g Protein, 60g Carbs, 14g fat]
Oatmeal - 80
Almonds - 20
Berries - 100
Chicken - 150
BCAA - 1 ampule

12:00 [60g Protein, 60g Carbs, 14g fat]
Oatmeal - 80
Almonds - 20
Berries - 100
Chicken - 150
BCAA - 1 ampule

- workout -

15:00 [60g Protein, 60g Carbs, 14g fat][+40g simple sugars on workout days]
Oatmeal - 80
Almonds - 20
Berries - 100
Whey+Cassein - 45
L-Glutamine - 10
Simple sugars - 40

17:30 [42g protein, 9g carbs, 20g fat]
Chicken - 150
vegetables - 150
Walnuts - 30

20:30 [42g protein, 9g carbs, 20g fat]
Prawns - 250
Vegetables - 150
Walnuts - 30

23:30 [37g protein, 3g carbs, 10g fat]
Whey+Cassein - 45
Flaxseed Oil - 8

 

[FEVER]

BACK

Straight Arm Pulldowns
40 kg x 15 reps
60 kg x 12 reps
70 kg x 12 reps
75 kg x 10 reps (rack)

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

One-arm Cable Row
30 kg x 12 reps
40 kg x 12 reps
45 kg x 10 reps

Incline Face-Down Dumbbell Row (for rhomboids)
15 kg x 12 reps
15 kg x 12 reps
15 kg x 10 reps

Cable Overhead Rear Delt Flyes
20 kg x 12 reps
25 kg x 12 reps
25 kg x 12 reps

Widegrip Chinups (strecth between sets)
BW x 6 reps
BW x 6 reps
BW x 6 reps

Hyperextensions
BW x 10 reps
BW+10kg x 10 reps
BW+10kg x 10 reps

20min easy walk

 

[FEVER]

40min Recumbent bike on an empty stomach this morning

 

[FEVER]

CHEST

Smith Incline Press
30 kg x 15 reps
70 kg x 8 reps
90 kg x 6 reps
90 kg x 6 reps
90 kg x 6 reps

Decline Barbell Press
80 kg x 8 reps
80 kg x 8 reps
80 kg x 9 reps

Flat Dumbbell Press
35 kg x 6 reps
30 kg x 8 reps
30 kg x 8 reps

Dumbbell Pullovers
35 kg x 10 reps
35 kg x 10 reps
35 kg x 9 reps

Standing Cable Flyes
25 x 12 reps
20 x 12 reps
20 x 12 reps

Crucifix Flyes
3set 15-20 reps (bloodwork only)

30min Incline Walk

 

[FEVER]

LEGS

5min Bike
5min Stretching

Leg Extensions
40 kg x 15 reps
70 kg x 15 reps
100 kg x 13 reps (last 3 reps forced)

Leg Press (very deep and slow reps)
250 kg x 12 reps
300 kg x 10 reps
350 kg x 12 reps (last 3 reps forced)

Walking Lunges, Barbell
20 kg x 20 steps
30 kg x 20 steps
40 kg x 20 steps

Sizzy Squats (performed as Restpause set)
BW x 12 reps - 10sec rest - BW x 10 reps - 10sec rest - BW x 6 reps,

SUPERSET: Seated Leg Curls vs Stifflegged Dumbbell Deadlift
80 kg x 10 reps + 25kg x 10 reps
100 kg x 10 reps + 25 kg x 10 reps
100 kg x 10 reps + 25 kg x 10 reps

Seated Calf Raise (1 warmup + 1 restpause set)
10out of 30 x 15 reps
15out of 30 x 12 reps - 10sec rest - +7 reps - 10sec rest - +6 reps

Calf Raise on Leg Press (1 warmup + 1 restpause set)
80 kg x 15 reps
120 kg x 15 reps - 10sec rest - +10 reps - 10sec rest - +7 reps

5min bike

 

[FEVER]

as allways all exercises slow and squeezed..

ARMS

Standing Alternate Dumbbell Curls
7? kg x 20 reps
15 kg x 12 reps
20 kg x 8 reps
22? kg x 8 reps
25 kg x 6 reps

Closegrip Barbell Press
60 kg x 8 reps
80 kg x 8 reps
90 kg x 6 reps
80 kg x 8 reps

Standing Barbell Curls
30 kg x 12 reps
40 kg x 10 reps
35 kg x 11 reps

Decline Dumbbell Triceps Extensions
12? kg x 12 reps
15 kg x 10 reps
12? kg x 11 reps

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

Cable Overhead Triceps Machine
30 kg x 12 reps
35 kg x 10 reps
30 kg x 10 reps

Standing Barbell Behind Back Wristcurls
20 kg x 20 reps
30 kg x 16 reps
30 kg x 15 reps

30min Incline Walk