Fever fighting factory

[FEVER]

BACK, REAR DELT, BICEPS

Straight Arm Pulldowns
10out of 16 x 15 reps
12out of 16 x 15 reps
14out of 16 x 12 reps

T-Bar Row (focus on ubberback hold and squeeze)
50kg x 10 reps
60kg x 10 reps
60kg x 8 reps

Closegrip Pulldowns
3set 10-8 reps

Incline Face-down Dumbbell Row
25kg x 10 reps
20kg x 10 reps
20kg x 10 reps

Cable One-arm Rear Delt laterel
3set 12

Hyperextensions
3set 10 reps with BW+5kg plate

Seated Alternate Dumbbell Curls
15kg x 10 reps
20kg x 10 reps
22?kg x 7 reps

LF Preacher Curl Machine, One-arm (low pause)
3set 10 reps

SUPERSET: Cable Reversegrip Curls vs Cable Wristcurls
3set 10+10 reps

30min Recumbent Bike

 

[FEVER]

I've been sick (flu) the last 5 days so have spent the most of my time with the head in the toilet.
I had my first light workout today, legs and a bit abs:

Leg Extensions
3set 15,15,12

Leg Press
3set 10

Smith One-Leg Squats
3set 10,10,8

Seated Leg Curls
3set 15

Calf on Leg Press Machine
3set 15

Hanging Leg Raise
3set 10

 

[FEVER]

did chest, shoulders and triceps today. im still not 100% after the flu but better by the day.

Incline Barbell Press
4set 6-8

Decline Barbell Press
3ser 6-8

Hammerstrenght Chest Press
3set 8-10

Dumbbell Laterel Raises
3set 12-15

Standing Behind Neck Press
3set 8-10

Frenchpress
3set 10

Closegrip Barbell Press
3set 6

+35min easy walk on an empty stomach this morning

 

[FEVER]

yesterday: Chest, Shoulders, Triceps

Incline Dumbbell Press
20kg x 10 reps
30kg x 10 reps
35kg x 10 reps
35kg x 9 reps

Flat Dumbbell Press
30kg x 10 reps
32kg x 9 reps
32kg x 8 reps

Standing Cable Crossovers
3set 15 reps

Cable Upright Row
10out of 16 x 15 reps
12out of 16 x 15 reps
12 out of 16 x 13 reps

Standing Barbell Behind Neck Press (slow and squeezed)
30kg x 10 reps
40kg x 10 reps
40kg x 9 reps

Seated Dumbbell Overhead Triceps Extensions
30kg x 10 reps
32kg x 10 reps
35kg x 8 reps

Seated Cable Overhead Triceps Extensions (sub-grip)
10out of 16 x 10 reps
11out of 16 x 9 reps
11out of 16 x 8 reps

Cable Reversegrip Triceps Extensions
3set 10 reps

10min easy walk

_______________________

today: Back,Rear Delt,Biceps

Cable Straight Arm Pulldowns
6out of 16 x 15 reps
10out of 16 x 15 reps
13out of 16 x 15 reps
14out of 16 x 12 reps

Closegrip Pulldowns
3set 8-10 reps

Cable One-arm Row
33kg x 10 reps
33kg x 10 reps
44kg x 8 reps

Bentover Dumbbell Row (lowerlats)
3set 10 reps with 35kg dumbbell

Cable Bentover Rear Delt Laterel, one-arm
3set 12-15

Seated Alternate Dumbbell Curls
15kg x 10 reps
20kg x 10 reps
20kg x 8 reps

Cable Reversegrip Curls
3set 10 reps

Hammerstrenght Preacher Curl Machine, One-arm
3set 12-15

10min easy walk

 

[FEVER]

Core + cardio

Crunches
3set 15 reps

Hanging Leg Raise
3set 10 reps

Hammerstrength Crunch Macine
3set 10 reps

LF Torso Rotation Machine
3set 15

LF Back Extensions
3set 15 reps

Reverse Hyperextension on ball
3set 15 reps

30min Incline Walk

 

[FEVER]

yesterday: LEGS (in my old gym)

5min walk
5min stretching

Leg Extensions
40kg x 15 reps
70kg x 15 reps
90kg x 12 reps
80kg x 12 reps

Leg Press (wide, deep reps)
260 kg x 10 reps
300 kg x 10 reps
340 kg x 10 reps
360 kg x 8 reps
260 kg x 10 reps (really slow and squeezed)

Seated Leg Curls
80kg x 15 reps
90kg x 15 reps
80kg x 15 reps
80kg x 13 reps

Smith Squat, One-leg
3set 10 reps

Abduction Machine
2set 15 reps

Seated Calf Raise
10out of 30 x 15 reps
10out of 30 x 15 reps - 10sec rest - 10 reps - 10sec rest - 7 reps

 

[FEVER]

Chest, Shoulders, Triceps

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

Decline Barbell Press
80kg x 8 reps
90kg x 7 reps
90kg x 6 reps

Hammerstrenght Chest Press
100kg x 10 reps
120kg x 7 reps (to heavy)
100kg x 10 reps

Seated Dumbbell Laterel Raises
7?kg x 15 reps
10kg x 15 reps
10kg x 12 reps

Standing Barbell Behind Neck Press
30kg x 10 reps (slow and squeezed)
40kg x 10 reps (slow and squeezed)
45kg x 8 reps (slow and squeezed)
50kg x 8 reps (power)

Decline Dumbbell Triceps Extension
12?kg x 10 reps
15kg x 10 reps
15kg x 9 reps

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

Cable Reversegrip Pushdowns
60kg x 10 reps
55kg x 10 reps
55kg x 10 reps

15min easy walk

 

[FEVER]

BACK,TRAPZ,BICEPS

Widegrip Chinups
BW x 10 reps
BW x 8 reps
BW x 8 reps

T-Bar Row (performed in 80* angle)
50kg x 10 reps
60kg x 10 reps
70kg x 10 reps

Closegrip Pulldowns
70kg x 10 reps
70kg x 10 reps
70kg x 9 reps

Bentover Dumbbell Row
34 kg x 10 reps
38 kg x 10 reps
44 kg x 10 reps

Barbell Shrugs
60 kg x 10 reps
100 kg x 10 reps
120 kg x 10 reps
140 kg x 7 reps

Standing Barbell Curls
30 kg x 10 reps
40 kg x 10 reps
40 kg x 9 reps

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

Cable Back Double Biceps Curls
20 kg x 15 reps
20 kg x 15 reps
20 kg x 15 reps

Cable Wristcurls
3set 15-20 reps

 

[FEVER]

Meal 1
Oatmeal - 80g
Mixed barries - 100g
Almonds - 10g
Chicken/Turkey - 150g

Meal 2
Oatmeal - 80g
Mixed barries - 100g
Almonds - 10g
Chicken/Turkey - 150g

- training -

Meal 3
Oatmeal - 120g
Mixed Berries - 100g
Almonds - 15g
Whey Isolate - 45 g
Dextrose - 40g (or 200g banana)

Meal 4
Oatmeal - 80g
Mixed Berries - 100g
Almonds - 10g
Chicken/Turkey - 150g

Meal 5
mixed vegetables - 150g
Cashews - 25g
Fish - 200g

Meal 6
Micellar casein - 40g
Omega-3 - 1g


supps: Whey Isolate, Egg Albumin, Casein, Multivitamin, Vitamin-C, Vitamin-B Complex, Magnesium, Glucosamine, Calcium, Alpha Lipoic Acid, Green Tea, ABB Liquid Diet Tea, Liquid BCAA

 

[FEVER]

Core + Cardio

Crunches
3set 15 reps

Hanging Leg Raise
3set 10 reps

Rotary Torso Machine
3set 15 reps

Cable Crunches
3set 10 reps

Hyperextensions
3set 10 reps (BW+10)

Reverse Hyperextensions on ball
3set 15 reps

20min Recumbent Bike + 20min Incline Walk

 

[FEVER]

Chest, Shoulders, Triceps (old gym)

Incline Dumbbell Press
20kg x 15 reps
30kg x 10 reps
34kg x 10 reps
38kg x 7 reps

Flat Dumbbell Press
30kg x 10 reps
30kg x 10 reps
30kg x 9 reps

Standing Cable Crossovers (3sec squeeze at the buttom)
3set 10 reps

Seated Laterel Raises (performed with plates)
7? kg x 15 reps
10 kg x 13 reps
10 kg x 12 reps

Standing Behind Neck Press
40 kg x 10 reps
45 kg x 8 reps
50 kg x 7 reps (power reps)
40 kg x 8 reps

Seated Dumbbell Overhead Triceps Extensions
30kg x 10 reps
34kg x 10 reps
34kg x 9 reps

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

Cable One-arm Kickbacks (low pause)
3set 10 reps

30min Incline Walk

 

[FEVER]

Back, Rear Delt, Biceps (old gym)

5min easy walk

Straight Arm Pulldowns
40kg x 15 reps
60kg x 15 reps
70kg x 15 reps
75kg x 14 reps (spot on last 2 reps)

T-Bar Row (performed in 80* angle)
50kg x 10 reps
60kg x 10 reps
70kg x 10 reps (spot on last 3 reps)

Closegrip Pulldowns
70kg x 10 reps
70kg x 8+2 reps (8 FULL ROM, 2 -2/3)
70kg x 7+3 reps (7 FULL ROM, 3 -2/3)

Seated One-Arm Cable Row
30kg x 10 reps
40kg x 10 reps
45kg x 10 reps

Rear Delt Flye Machine
3set 12-15 reps

Incline Alternate Dumbbell Curls
15kg x 10 reps
17?kg x 10 reps
20kg x 8 reps

Cable Straight-Bar Curls
3set 10 reps

SUPERSET: Reversegrip Barbell Curls vs Behind Back Wristcurls
3set 10+10 reps

 

[FEVER]

40min incline walk

 

[FEVER]

LEGS (old gym)

5min walk
5min stretching

Leg Extensions
4set 12-15 reps

Leg Press (deep wide reps)
260kg x 10 reps
300kg x 10 reps
340kg x 10 reps
380kg x 7 reps

Split Squats
3set 8-10 reps

Seated Leg Curls
4set 12-15 reps

Abduction Machine
3set 12-15 reps

Calf on Leg Press Machine
80kg x 15 reps
120kg x 15 reps - 10 sec rest - 10 reps - 10 sec rest - 9 reps

5min easy walk

 

[FEVER]

Chest, Shoulders, Triceps (new gym)

Incline Barbell Press
60kg x 10 reps
80kg x 8 reps
90kg x 6 reps
90kg x 6 reps

Decline Barbell Press
80kg x 8 reps
90kg x 6 reps
80kg x 8 reps

LF Chest Press Machine
55kg x 10 reps
60kg x 10 reps
65kg x 8 reps

Dumbbell Laterel Raises (performed as reverse dropset)
1set: 6kg x 10 reps + 10kg x 10 reps + 12?kg x 10 reps
2set: 7kg x 10 reps + 10kg x 10 reps + 12?kg x 10 reps
3set: 7kg x 10 reps + 10kg x 10 reps + 12?kg x 10 reps

Standing Behind The Neck Press (slow and squeezed)
30kg x 10 reps
40kg x 10 reps
40kg x 8 reps

Closegrip Barbell Press
60kg x 8 reps
70kg x 8 reps
80kg x 6 reps

Seated Dumbbell One-arm Overhead Triceps Extension
10kg x 10 reps
12?kg x 10 reps
12?kg x 9 reps

Cable One-arm Reversegrip Pushdowns
3set 10 reps

 

[FEVER]

BACK,REAR DELT, BICEPS

Widegrip Chinups
3set 10,10,8 reps

Lying Widegrip Cable Pullovers
3set 10 reps

Seated One-Arm Cable Row
33kg x 10 reps
44kg x 10 reps
44kg x 10 reps

Closegrip Pulldowns
3set 10 reps

Cable Bentover Rear Delt Laterel, One-arm
3set 12-15

Standing Barbell Curls (with extra attachted weight)
30kg x 10 reps
30kg + 5kg x 10 reps
30kg + 10kg x 10 reps (spot on last 2 reps)
30kg + 10kg x 8 reps (spot on last 2 reps)

Cable Reversegrip Curls
3set 10 reps

One-arm Preacher Curl Machine
2set 15 reps

 

[FEVER]

yesterday core + cardio

Hanging Leg Raise
3set 10

Machine Crunch
3set 10

Cable Crunches

Rotary torso
3set 15

Back Extension Machine
3set 15

Reverse Hyperextensions on a ball
3set 15

30min incline walk and a few minutes easy run

 

[FEVER]

today Shoulders & Triceps

Dumbbell Laterel Raises (only bloodwork)
3set 20 reps

Smith Behind Neck Press
40kg x 10 reps
50kg x 10 reps
60kg x 7 reps
50kg x 9 reps

Arnold Presses
15kg x 10 reps
20kg x 10 reps
20kg x 8 reps

Cable Widegrip Upright Row
12of 16 x 10 reps
14of 16 x 10 reps
15of 16 x 8 reps

Cable One-arm Rear Delt laterel
3set 10 reps

Closegrip Barbell Press
60kg x 6 reps
80kg x 6 reps
85kg x 6 reps

Seated Dumbbell Overhead Triceps Extensions
30kg x 10 reps
35kg x 10 reps
35kg x 8 reps

Cable Overhead Triceps Extension, with Rope
10out of 16 x 10 reps
10out of 16 x 10 reps
10out of 16 x 9 reps

Cable One-arm Reversegrip Pushdowns
3set 8-10 reps

+ 30 easy walk on an empty stormach this morning

 

[FEVER]

30min walk on an empty stormarch this morning

BACK,TRAPZ,BICEPS

Widegrip Chinups
3set 10,8,9 reps

Straight Arm Pulldowns
10out of 16 x 15 reps
12out of 16 x 15 reps
14out of 16 x 12 reps

Cable One-arm Row
33kg x 10 reps
40kg x 10 reps
47kg x 7 reps

Bentover Row (performed with dumbbells)
25kg x 10 reps
30kg x 10 reps
32kg x 8 reps

Smith Neck Shrugs
80kg x 10 reps
100kg x 10 reps
120kg 10 reps

Dumbbell One-arm Concentration Curls
10kg x 10 reps
12kg x 10 reps
15kg x 9 reps
15kg x 8 reps

Standing Cable Curls
4set 8-10 reps

Barbell Behind Back Wristcurls
1restpauseset: 20kg x 20 reps - 10sec rest - 20kg x 10reps - 10sec rest - 20kg x 10 reps

 

[FEVER]

LEGS

10min easy walk
+ a few minutes stretching

Squat
60kg x 10 reps
80kg x 8 reps
100kg x 4 reps
110kg x 2 reps
120kg x 1 rep

Seated Hack Squat machine
75kg x 10 reps
95kg x 10 reps
105kg x 10 reps
115kg x 7 reps

Leg Extensions
3set 12-15 reps with 50kg

Seated Leg Curls, One-leg
5out of 12 x 15 reps
6out of 12 x 15 reps
7out of 12 x 15 reps
8out of 12 x 12 reps

Hip Abduction Machine
105kg x 15 reps
125kg x 12 reps
115kg x 12 reps

Smith Calf Raise, on a box
20kg x 15 reps
1restpausset: 60kg x 15 reps - 10sec rest - 60kg x 10 reps - 10sec rest - 60kg x 7 reps