27 year old Swede gunning for Fitness and Men's Physique

[D2Method]

Yo guys!
My name is Daniel and I'm from Sweden, 27 years old and Im doing my all to be able to do a Men's Physique show in the US, or hopefully 2 during the summer of 2014
Currently I am preparing for a show in Greece under the WFF federation in their Fitness division, and in November I'll be doing another Fitness show in that federation and division, it's their World Cup in Austria then.

Some info about me:
Born 1986
Currently 85kg @ about 8-10%BF Goal weight around 77kg @ 3-4%BF
185Cm

Shaved head pics is from last september where I ended my last diet.

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I have a burning desire and a passion for everything related to health and training, whether elite or amateur level!

That drive and that passion has led me to search and gather as much knowledge there is to be able to apply fresh and scientific methods to the people I work with, it is extremely important to me to be at the forefront of the research carried out on all that involves exercise and health.

Things are constantly changing and what was true 16 years ago is necessarily not what is ture in the current situation, but it may also be that it is still true, but that we have learned to develop and adjust some things from that old truth to make it superior, so it is important for me to be able to teach as much as possible to the people I work with to ensure a strong and sustained growth and success in their body, mind, and life!

I have 16 years of sports experience from a variety of sports, where I also worked as both educator and active athlete.

My passion is to teach people how to get the utmost out of their true potential and abilities and reach their maximum capacity, both in sport as in everyday life.

I work a lot with my students and give them knowledge of the "mental keys" that is necessary to unlock doors, windows and paving the way for journeys that take them to unknown forces within themselves and teaches them how to get it out there in the physical performance!

I am trained in the following:
• Anatomy and Physiology (Elite Level)
• Rehab / Stretching (Elite Level)
• Ability to motivate (Elite Level)
• Sports Injuries (Elite Level)
• Diet (Elite Level)
• First Aid
• Programming (Elite Level)
• Caliper Test
• Fitness evaluation
• Sports Psychology (Elite Level)
• Mental Coach (Elite Level)
• Strength Training (Elite Level)
• Endurance Training (Elite Level)
• core stability (Elite Level)
• Leadership and mental training (Elite Level)
• Business
• Diet (meal planning)
• Special Needs Program (example: before and after pregnancy, disabled clients)
• Advanced Personal Training Skills (ex: free weights, heart-rate training, medicine ball and core training)
• Explosive training for athletes (Elite Level)
• Diet for athletes (Elite Level)
• Programming for teams and individual athletes
• Advanced strecthing (Elite Level)
• Sports specific bio mechanics
• Running Technique all distances (Elite Level)
• Branch-specific training (Elite Level)


Specialized in
• Sport-specific training: Strength Training, Fitness, Football, Soccer, Running, Hockey, MMA
• Fat Loss Training
• Strength and Conditioning
• Mental Training
• Nutrition counseling
• Lifestyle changes
• Sport Psychology
• Gym training (Basic - Advanced - Elite)
• Diet Planning


So this I constantly strive to apply on myself, Im doing this without a coach but with the guidance of a great friend who is a biochemist

You can follow me on instagram @d2method for more pictures.
And I'll be posting my workouts and a little info on my nutrition plans and so forth.

I run a blog on wordpress as well where I share some of my ways of training, eating, doing cardio, stretches etc.

[D2Method]

I'll try to post all of my workouts here since its good for me as well to be able to go back here and see what I've done and not done hehe




My schedule looks like this:
day1: horizontal pulls for back + posterior and side delts
day2: press for chest + calves
day3: hamstrings + extra quads
day4: vertical pulls for back + ticeps
day5: rest
day6: flyes for chest + calves
day7: quads + extra amstrings


I rotate AB exercises for each workout, crunches one day and rotations the next and a couple leg lifts when I for some workouts.


i use a time under tension setup of 1 positive 0 hold and 4 negative
i do4 sets per exercise and 8 reps, with 4 drops on the last set
Tomorrow I go for horizontal pulls for back + posterior and side delts


take care and be well
PEACE

[Big Baldwin]

You're Elite Level on almost everything except first aid! That should be number one of all elite level skills

[D2Method]

You're Elite Level on almost everything except first aid! That should be number one of all elite level skills

True that my friend, I try to stay updated on it on my own through reading and see if research shows any new or different techniques, otherwise I rely on what my basic training taught me

Luckily I've never had to use that knowledge!

[D2Method]

Seated Cable Rope-Rows
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 35kg
Set 2: 8 reps@ 40kg
Set 3: 8 reps@ 45kg
Set 4: 8 reps@ 50kg
Drop1 5 reps@ 45kg
Drop2 6 reps@ 40kg
Drop3 8 reps@ 35kg
Drop4 10 reps@30kg

Standing Machine-Rows (standing upright in a rowing machine with chest pad)
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 20kg
Set 2: 8 reps@ 30kg
Set 3: 8 reps@ 40kg
Set 4: 8 reps@ 40kg
Drop1 5 reps@ 30kg
Drop2 6 reps@ 20kg
Drop3 8 reps@ 15kg

Seated Cable V-grip-Rows
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 35kg
Set 2: 8 reps@ 40kg
Set 3: 8 reps@ 45kg
Set 4: 8 reps@ 50kg
Drop1 5 reps@ 45kg
Drop2 6 reps@ 40kg
Drop3 8 reps@ 35kg
Drop4 10 reps@30kg

Angled Wide-grip-Rows (From the top pulley in the Cablecross)Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 60kg
Set 2: 8 reps@ 65kg
Set 3: 8 reps@ 70kg
Set 4: 8 reps@ 75kg
Drop1 5 reps@ 70kg
Drop2 6 reps@ 65kg
Drop3 6 reps@ 60kg
Drop4 8reps@ 55kg

Cable Sidelaterals
Seated Cable Rope-Rows
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 5kg / arm
Set 2: 8 reps@ 10kg / armSet 3: 8 reps@ 15kg / armSet 4: 8 reps@ 15kg / arm
Drop1 5 reps@ 10kg / arm
Drop2 6 reps@ 5kg / armSidelaterals Seated in Machine
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 15kg
Set 2: 8 reps@ 20kg
Set 3: 8 reps@ 25kg
Set 4: 8 reps@ 25kg
Drop1 5 reps@ 20kg
Drop2 6 reps@ 15kg
Drop3 8 reps@ 10kg

Lying Reverse Flyes in Cablecross
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 15kg
Set 2: 8 reps@ 20kg
Set 3: 8 reps@ 20kg
Set 4: 8 reps@ 20kg
Drop1 6 reps@ 15kg
Drop2 10 reps@ 10kg
Drop3 12 reps@ 5kg

Seated Reverse Flyes PecDec
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 30kg
Set 2: 8 reps@ 40kg
Set 3: 8 reps@ 50kg
Set 4: 8 reps@ 60kg
Drop1 6 reps@ 50kg
Drop2 6 reps@ 40kg
Drop3 6 reps@ 30kg

Finished with Cable crunches 6 sets of 15 reps, then home and ate an omelette and some chicken and root-veggies!

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Breakfast at work today was this great protein mugcake, and lunch at work was the same as my dinner here but without the omelette

Tomorrow I will do presses for chest!
Have a great day and give all you got for what you believe in and dream about!

Take care and be well!

[D2Method]

Great Chestsession!
Got a great feel and hit the chest just the way I wanted!


Flat Benchpress
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 40kg
Set 2: 8 reps@ 50kg
Set 3: 8 reps@ 55kg
Set 4: 8 reps@ 60kg
Drop1 5 reps@ 55kg
Drop2 5 reps@ 50kg
Drop3 5 reps@ 40kg
Drop4 6 reps@30kg

Incline Dumbbell Press
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 12kg
Set 2: 8 reps@ 14kg
Set 3: 8 reps@ 16kg
Set 4: 8 reps@ 16kg
Drop1 5 reps@ 14kg
Drop2 6 reps@ 12kg
Drop3 8 reps@ 10kg

Seated Machine Press (Individual handles)
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 35kg
Set 2: 8 reps@ 40kg
Set 3: 8 reps@ 45kg
Set 4: 8 reps@ 50kg
Drop1 5 reps@ 45kg
Drop2 6 reps@ 40kg
Drop3 6 reps@ 35kg
Drop4 6 reps@30kg

Incline Smith Press
sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 30kg
Set 2: 8 reps@ 32.5kg
Set 3: 8 reps@ 35kg
Set 4: 8 reps@ 37.5kg
Drop1 5 reps@ 35kg
Drop2 5 reps@ 32.5kg
Drop3 5 reps@ 30kg
10 sec rest
Drop4 5 reps@ 30kg

50 min workout

Finished with Leg lifts 6 sets of MAX amount of reps, then home and ate an omelette and some minced grassfed beef and root-veggies!


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Todays breakfast at work was this proteinporridge with cacao, whey, oates, sea-salt, chili, Coconut-Oil, Cinnamon, Cardamom and some fresh grounded vanilla.
And lunch was again the same as the dinner, minus the omelette!

Also prepped a beautiful Salmon for the 2 coming days lunches and dinners .

Tomorrow I go for Triceps extensions and Calves

[D2Method]

On my tricepsworkout I focus on only doing extensions, since I press a lot on the Pressday for chest.

This is how it went down today!

Seated Dumbbell Frenchpress
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 16kg
Set 2: 8 reps@ 19kg
Set 3: 8 reps@ 22kg
Set 4: 8 reps@ 22kg
Drop1 5 reps@ 19kg
Drop2 5 reps@ 16kg
Drop3 6 reps@ 14kg
Drop4 8 reps@ 12kg

Overhead Rope-Extensions in cable
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 30kg
Set 2: 8 reps@ 35kg
Set 3: 8 reps@ 40kg
Set 4: 8 reps@ 45kg
Drop1 5 reps@ 40kg
Drop2 6 reps@ 35kg
Drop3 8 reps@ 30kg
Drop4 8 reps@ 25kg

Seated Dumbbell Frenchpress
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 6 reps@ 19kg
10 sec rest
Set 2: 6 reps@ 19kg
10 sec rest
Set 3: 6 reps@ 19kg
10 sec rest
Set 4: 6 reps@ 19kg
10 sec rest
Set 5: 6 reps@ 19kg
10 sec rest
Set 6: 6 reps@ 19kg
30 sec rest
Set 1: 4 reps@ 22kg
10 sec rest
Set 2: 6 reps@ 22kg
10 sec rest
Set 3: 6 reps@ 22kg
10 sec rest
Set 4: 6 reps@ 22kg
10 sec rest
Drop1 5 reps@ 19kg
Drop2 5 reps@ 16kg
Drop3 6 reps@ 14kg
Drop4 6 reps@ 12kg

Bar Pushdowns
sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 30kg
Set 2: 8 reps@ 35kg
Set 3: 8 reps@ 40kg
Set 4: 8 reps@ 45kg
Drop1 5 reps@ 40kg
Drop2 8 reps@ 35kg
Drop3 8 reps@ 30kg
Drop4 12 reps@ 25kg

50 min workout

Finished with Cable Crunches 6 sets of 15 reps.
Now I'll eat some great Salmon with root-veggies and an omelette on the side.

Here is a pic from todays session and from this mornings shape at 83kg
As well as a pic from the lunch today!

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[D2Method]

Was at the BMR GRAND PRIX in Malmö Sweden yesterday and covered the event by videoing absolutely everything from the show for swedens biggest fitness magazine Body.se

Tough day started at 8 am and was done around 7.45pm
But it was truly fun and great great competitors in each class, Dave and Aron was there as well and covered the show so I wont post any pics here since it will be up on the RX site soon probably

Got home today and was fuled with energy and inspiration from the show and wanted to really kill my quads!
Today was Quads (Main-workout) + Hamstrings (Extra-workout)

Leg Extensions
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 5 reps@ 40kg
Set 2: 5 reps@ 50kg
Set 3: 5 reps@ 50kg
Set 4: 5 reps@ 50kg
Set 5: 5 reps@ 50kg
Drop1 3 reps@ 45kg
Drop2 3 reps@ 40kg
Drop3 6 reps@ 35kg
Drop4 10 reps@ 30kg


Squat-Machine (Plateloaded)
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 80kg
Set 2: 8 reps@ 100kg
Set 3: 8 reps@ 120kg
Set 4: 8 reps@ 130kg
Drop1 5 reps@ 120kg
Drop2 5 reps@ 110kg
Drop3 5 reps@ 100kg
Drop4 6 reps@ 80kg

Leg Extensions
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 3 series of 3 reps@ 50kg 10 sec rest between series
Set 2: 3 series of 3 reps@ 50kg 10 sec rest between series
Set 3: 3 series of 3 reps@ 50kg 10 sec rest between series

Legpress
sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 100kg
Set 2: 8 reps@ 120kg
Set 3: 8 reps@ 130g
Set 4: 8 reps@ 140kg
Drop1 5 reps@ 130kg
Drop2 5 reps@ 120kg
Drop3 5 reps@ 110kg
Drop4 5 reps@ 100kg

Leg Extensions
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 3 series of 3 reps@ 50kg 10 sec rest between series
Set 2: 3 series of 3 reps@ 50kg 10 sec rest between series
Set 3: 3 series of 3 reps@ 50kg 10 sec rest between series
Drop1 3 reps@ 40kg
Drop2 6 reps@ 30kg
Drop3 12 reps@ 20kg

Extra session for Hamsetring

Lying legcurl
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 20kg
Set 2: 8 reps@ 25kg
Set 3: 8 reps@ 25kg
Set 4: 8 reps@ 25kg
Drop1 5 reps@ 20kg
Drop2 6 reps@ 15kg
Drop3 8 reps@ 10kg
Seated legcurl
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 40kg
Set 2: 8 reps@ 40kg
Set 3: 8 reps@ 40kg
Set 4: 8 reps@ 40kg
Drop1 5 reps@ 35kg
Drop2 6 reps@ 30kg
Drop3 8 reps@ 25kg
Drop4 10 reps@ 20kg

70 min workout with stretch included .

Ate a big chicken omelette after the workout today with a healthy proteincookie
Made on a organic pumpkinbread

Took some photos in the hotelroom friday night as well haha, nice lighting
Hotel-breakfast was really nice too, good scrambles and nice cottage cheese and some truly good Coffee

Tomorrow I go for my Vertical Back workout + Side and posterior delts, can't wait to give them all I got!

Take care and be well out there

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[D2Method]

Standing Cable-Pullovers
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 35kg
Set 2: 8 reps@ 40kg
Set 3: 8 reps@ 45kg
Set 4: 8 reps@ 45kg
Drop1 5 reps@ 40kg
Drop2 6 reps@ 35kg
Drop3 8 reps@ 30kg
Drop4 10 reps@25kg

Widegrip Latpulldown
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 50kg
Set 2: 8 reps@ 50kg
Set 3: 8 reps@ 50kg
Set 4: 8 reps@ 50kg
Drop1 5 reps@ 45kg
Drop2 5 reps@ 40kg
Drop3 6 reps@ 35kg
Drop4 6 reps@ 30kg

Narrowgrip Latpulldown
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 45kg
Set 2: 8 reps@ 45kg
Set 3: 8 reps@ 45kg
Set 4: 8 reps@ 45kg
Drop1 5 reps@ 40kg
Drop2 5 reps@ 35kg
Drop3 8 reps@ 30kg
Drop4 8 reps@25kg

Widegrip Palms facing eachother
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 50kg
Set 2: 8 reps@ 50kg
Set 3: 8 reps@ 55kg
Set 4: 8 reps@ 55kg
Drop1 5 reps@ 50kg
Drop2 6 reps@ 45kg
Drop3 6 reps@ 40kg
Drop4 8reps@ 35kg

Cable Sidelaterals
Seated Cable Rope-Rows
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 5kg / arm
Set 2: 8 reps@ 10kg / arm
Set 3: 8 reps@ 15kg / arm
Set 4: 8 reps@ 15kg / arm
Drop1 6 reps@ 10kg / arm
Drop2 8 reps@ 5kg / arm

Sidelaterals Seated in Machine
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 25kg
Set 2: 8 reps@ 25kg
Set 3: 8 reps@ 25kg
Set 4: 8 reps@ 25kg
Drop1 5 reps@ 20kg
Drop2 6 reps@ 15kg
Drop3 8 reps@ 10kg

Lying Reverse Flyes in Cablecross
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 20kg
Set 2: 8 reps@ 20kg
Set 3: 8 reps@ 20kg
Set 4: 8 reps@ 20kg
Drop1 6 reps@ 15kg
Drop2 10 reps@ 10kg


Seated Reverse Flyes PecDec
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 50kg
Set 2: 8 reps@ 60kg
Set 3: 8 reps@ 60kg
Set 4: 8 reps@ 60kg
Drop1 6 reps@ 50kg
Drop2 6 reps@ 45kg
Drop3 6 reps@ 40kg

And that was it!
Including the stretches I was done in around 90 minutes.
Great feel and pump in both the Lats, trapezius, rhomboids and the spinatus muscles.
Delts got really full as well, had a great omelette with a side of pork fillet for dinner afterwards
Truly awesome!

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[D2Method]

Flat Benchpress
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 50kg
Set 2: 8 reps@ 55kg
Set 3: 8 reps@ 60kg
Set 4: 8 reps@ 65kg
Drop1 5 reps@ 55kg
Drop2 5 reps@ 50kg
Drop3 5 reps@ 45kg
Drop4 6 reps@ 40kg
Drop5 6 reps@ 30kg


Incline Dumbbell Press
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 12kg
Set 2: 8 reps@ 14kg
Set 3: 8 reps@ 16kg
Set 4: 8 reps@ 19kg
Drop1 4 reps@ 16kg
Drop2 4 reps@ 14kg
Drop3 4 reps@ 12kg
Drop4 5 reps@ 10kg

Seated Machine Press (Individual handles)
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 35kg
Set 2: 8 reps@ 40kg
Set 3: 8 reps@ 45kg
Set 4: 8 reps@ 50kg
Drop1 4 reps@ 45kg
Drop2 4 reps@ 40kg
Drop3 5 reps@ 35kg
Drop4 6 reps@30kg

Incline Smith Press
sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 35kg
Set 2: 8 reps@ 35kg
Set 3: 7 reps@ 37,5kg
Set 4: 6 reps@ 37.5kg
Drop1 4 reps@ 35kg
Drop2 4 reps@ 32.5kg
Drop3 5 reps@ 30kg
10 sec rest
Drop4 5 reps@ 30kg

50 min workout
Was able to increase the weight on some sets but with that increase I had to drop around 1 rep/ dropset which was anticipated, and the goal for next Press-session will bbe to stay on the increased weight and get back on the right reps on the drops .

Keep pushing and moving forward
Had a great feel in the chest, delts and back during this session so everything fired as supposed!

Tomorrow I go for The Hamstring main-session + The Quads extra-session
Take care and be well!

[D2Method]

Seated Dumbbell Frenchpress
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 16kg
Set 2: 8 reps@ 19kg
Set 3: 8 reps@ 22kg
Set 4: 8 reps@ 22kg
Drop1 5 reps@ 19kg
Drop2 5 reps@ 16kg
Drop3 6 reps@ 14kg
Drop4 8 reps@ 12kg

Overhead Rope, Reverse Rope, Rope-Extensions in cable
5 + 5 + 5
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 5 + 5 + 5 reps@ 15kg
Set 2: 5 + 5 + 5 reps@ 20kg
Set 3: 5 + 5 + 5 reps@ 25kg
Set 4: 5 + 5 + 5 reps@ 25kg
Set 5: 5 + 5 + 5 reps@ 25kgSeated Dumbbell Frenchpress
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 5 reps@ 22kg
10 sec rest
Set 2: 5 reps@ 22kg
10 sec rest
Set 3: 5 reps@ 22kg
10 sec rest
Set 4: 5 reps@ 22kg
10 sec rest
Set 5: 5 reps@ 22kg
10 sec rest
Set 1: 3 reps@ 24,5kg
10 sec rest
Set 2: 3 reps@ 24,5kg
10 sec rest
Set 3: 3 reps@ 24,5kg
10 sec rest

Drop1 3 reps@ 22kg
Drop2 3 reps@ 19kg
Drop3 3 reps@ 16kg
Drop4 4 reps@ 14kg
Drop4 5 reps@ 12kg

Bar Pushdowns
sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 30kg
Set 2: 8 reps@ 35kg
Set 3: 8 reps@ 40kg
Set 4: 8 reps@ 45kg
Drop1 5 reps@ 40kg
Drop2 8 reps@ 35kg
Drop3 8 reps@ 30kg
Drop4 12 reps@ 25kg

50 min workout

Had some great food and a session on the yantramat too haha .

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Today is horizontals for back and then later this afternoon its the mainsession for hams and extrasession for quads!

PEACE

[D2Method]

Seated Cable Rope-Rows
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 40kg
Set 2: 8 reps@ 45kg
Set 3: 8 reps@ 50kg
Set 4: 8 reps@ 55kg
Drop1 5 reps@ 50kg
Drop2 5 reps@ 45kg
Drop3 8 reps@ 40kg
Drop4 10 reps@35kg

Standing Machine-Rows (standing upright in a rowing machine with chest pad)
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 20kg
Set 2: 8 reps@ 30kg
Set 3: 8 reps@ 40kg
Set 4: 8 reps@ 45kg
Drop1 5 reps@ 40kg
Drop2 6 reps@ 35kg
Drop3 8 reps@ 30kg

Seated Cable V-grip-Rows
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 45kg
Set 2: 8 reps@ 50kg
Set 3: 8 reps@ 55kg
Set 4: 8 reps@ 60kg
Drop1 5 reps@ 55kg
Drop2 6 reps@ 50kg
Drop3 8 reps@ 45kg
Drop4 10 reps@ 40kg

Angled Wide-grip-Rows (From the top pulley in the Cablecross)Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 60kg
Set 2: 8 reps@ 65kg
Set 3: 8 reps@ 70kg
Set 4: 8 reps@ 75kg
Drop1 5 reps@ 70kg
Drop2 6 reps@ 65kg
Drop3 6 reps@ 60kg
Drop4 8reps@ 55kg



cb099130a42c11e28d6622000a1fbc43_7.jpgc88132f6a45911e2b41b22000a1f9a15_7.jpg6e30c65ea51711e283fe22000a1faeaf_7.jpg

[D2Method]

Flyes for Chest!

Incline Dumbbell Flyes
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 12kg
Set 2: 8 reps@ 14kg
Set 3: 8 reps@ 16kg
Set 4: 8 reps@ 16kg
Drop1 5 reps@ 14kg
Drop2 5 reps@ 12kg
Drop3 6 reps@ 10kg
Drop4 8 reps@ 8kg



Seated Machine-flyes
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 35kg
Set 2: 8 reps@ 40kg
Set 3: 8 reps@ 50kg
Set 4: 8 reps@ 60kg
Drop1 4 reps@ 50kg
Drop2 4 reps@ 40kg
Drop3 4 reps@ 35kg
Drop4 5 reps@ 30kg

Incline Dumbbell Flyes
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 12kg
Set 2: 8 reps@ 12kg
Set 3: 8 reps@ 12kg
Set 4: 8 reps@ 12kg
Drop1 8 reps@ 10kg
Drop2 8 reps@ 7kg

Incline Cable-flyes
sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 10kg
Set 2: 8 reps@ 15kg
Set 3: 8 reps@ 15kg
Set 4: 6 reps@ 15kg
Drop1 4 reps@ 10kg
Drop2 4 reps@ 5kg


Great pump and feeling throughout the session!
Getting stronger and more rep-tolerant as well

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[D2Method]

Delts!

Cable SidelateralsPositive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 5kg / arm
Set 2: 8 reps@ 10kg / arm
Set 3: 8 reps@ 15kg / arm
Set 4: 8 reps@ 15kg / arm
Drop1 8 reps@ 10kg / arm
Drop2 8 reps@ 5kg / arm

Sidelaterals Seated in Machine
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 25kg
Set 2: 8 reps@ 25kg
Set 3: 8 reps@ 25kg
Set 4: 8 reps@ 25kg
Drop1 5 reps@ 20kg
Drop2 8 reps@ 15kg
Drop3 8 reps@ 10kg

Seated Reverse Flyes PecDec
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 50kg
Set 2: 8 reps@ 50kg
Set 3: 8 reps@ 50kg
Set 4: 8 reps@ 60kg
Drop1 6 reps@ 50kg
Drop2 8 reps@ 40kg
Drop3 8 reps@ 30kg

Lying Reverse Flyes in Cablecross
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 15kg
Set 2: 8 reps@ 20kg
Set 3: 8 reps@ 20kg
Set 4: 8 reps@ 20kg
Drop1 6 reps@ 15kg
Drop2 10 reps@ 10kg
Drop3 12 reps@ 5kg

[D2Method]

Vertical Back!

Standing Cable-Pullovers
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 35kg
Set 2: 8 reps@ 40kg
Set 3: 8 reps@ 45kg
Set 4: 8 reps@ 45kg
Drop1 5 reps@ 40kg
Drop2 6 reps@ 35kg
Drop3 8 reps@ 30kg
Drop4 10 reps@25kg

Widegrip Latpulldown
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 50kg
Set 2: 8 reps@ 50kg
Set 3: 8 reps@ 50kg
Set 4: 8 reps@ 50kg
Drop1 5 reps@ 45kg
Drop2 5 reps@ 40kg
Drop3 6 reps@ 35kg
Drop4 6 reps@ 30kg

Narrowgrip Latpulldown
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 50kg
Set 2: 8 reps@ 50kg
Set 3: 8 reps@ 50kg
Set 4: 8 reps@ 50kg
Drop1 5 reps@ 45kg
Drop2 5 reps@ 40kg
Drop3 8 reps@ 35kg
Drop4 8 reps@ 30kg

Widegrip Palms facing eachother
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 50kg
Set 2: 8 reps@ 50kg
Set 3: 8 reps@ 50kg
Set 4: 8 reps@ 50kg
Drop1 5 reps@ 45kg
Drop2 6 reps@ 40kg
Drop3 6 reps@ 35kg
Drop4 8 reps@ 30kg

Behind the neck pulls Super with front pulldowns (wide)
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 35kg 10 behind -> 10 in front
Set 2: 8 reps@ 35kg 10 behind -> 10 in front
Set 3: 8 reps@ 35kg 10 behind -> 10 in front


DONE!!