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  1. #1
    RX MEMBER D2Method's Avatar
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    Default 27 year old Swede gunning for Fitness and Men's Physique

    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.

    4d2b1e8a779211e28b3822000a9f15fd_7.jpg85afd23a72f811e296ca22000a9f0a36_7.jpgmark (2).jpg9a2a8bf488b711e28c7c22000a1fb876_7.jpg35fc12b085bf11e28d8c22000a1f9ad6_7.jpg

    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.


  2. #2
    RX MEMBER D2Method's Avatar
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    Default

    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

  3. #3
    OLYMPIAN Big Baldwin's Avatar
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    You're Elite Level on almost everything except first aid! That should be number one of all elite level skills

  4. #4
    RX MEMBER D2Method's Avatar
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    Quote Originally Posted by Big Baldwin View Post
    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!

  5. #5
    RX MEMBER D2Method's Avatar
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    Default Tonights Horizontal Back + Side & Posterior Delts

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

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

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

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

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

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

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

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

    617a9b1c9bc411e2b6c722000a9d0edd_7.jpgefe734029a9b11e288ea22000a1f9318_7.jpg

    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!

  6. #6
    RX MEMBER D2Method's Avatar
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    Default Tonights presses for chest!

    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 [email protected] 40kg
    Set 2: 8 [email protected] 50kg
    Set 3: 8 [email protected] 55kg
    Set 4: 8 [email protected] 60kg
    Drop1 5 [email protected] 55kg
    Drop2 5 [email protected] 50kg
    Drop3 5 [email protected] 40kg
    Drop4 6 [email protected]

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

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

    Incline Smith Press
    sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 [email protected] 30kg
    Set 2: 8 [email protected] 32.5kg
    Set 3: 8 [email protected] 35kg
    Set 4: 8 [email protected] 37.5kg
    Drop1 5 [email protected] 35kg
    Drop2 5 [email protected] 32.5kg
    Drop3 5 [email protected] 30kg
    10 sec rest
    Drop4 5 [email protected] 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!


    9d6fdb2c9c9711e2943422000a9f3095_7.jpg233279e89c9511e2b46022000a1f9be1_7.jpgb0b747049c9411e2971f22000a1f8c25_7.jpgf784ff5496b411e2a64d22000a9f1590_7 (1).jpg

    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

  7. #7
    RX MEMBER D2Method's Avatar
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    Default Triceps got hammered!

    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 [email protected] 16kg
    Set 2: 8 [email protected] 19kg
    Set 3: 8 [email protected] 22kg
    Set 4: 8 [email protected] 22kg
    Drop1 5 [email protected] 19kg
    Drop2 5 [email protected] 16kg
    Drop3 6 [email protected] 14kg
    Drop4 8 [email protected] 12kg

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

    Seated Dumbbell Frenchpress
    Positive 1 sec - Hold 0 sec - Negative 4 sec

    Set 1: 6 [email protected] 19kg
    10 sec rest
    Set 2:
    6 [email protected] 19kg
    10 sec rest

    Set 3:
    6 [email protected] 19kg
    10 sec rest

    Set 4:
    6 [email protected] 19kg
    10 sec rest
    Set 5: 6 [email protected] 19kg
    10 sec rest
    Set 6: 6 [email protected] 19kg
    30 sec rest
    Set 1: 4 [email protected] 22kg
    10 sec rest
    Set 2: 6 [email protected] 22kg
    10 sec rest
    Set 3: 6 [email protected] 22kg
    10 sec rest
    Set 4: 6 [email protected] 22kg
    10 sec rest

    Drop1 5 [email protected] 19kg
    Drop2 5 [email protected] 16kg
    Drop3 6 [email protected] 14kg
    Drop4 6 [email protected] 12kg


    Bar Pushdowns
    sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 [email protected] 30kg
    Set 2: 8 [email protected] 35kg
    Set 3: 8 [email protected] 40kg
    Set 4: 8 [email protected] 45kg
    Drop1 5 [email protected] 40kg
    Drop2 8 [email protected] 35kg
    Drop3 8 [email protected] 30kg
    Drop4 12 [email protected] 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!

    IMG_20130404_060853[1].jpgIMG_20130404_175559[1].jpg20130404_130134[1].jpg

  8. #8
    RX MEMBER D2Method's Avatar
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    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 [email protected] 40kg
    Set 2: 5 [email protected] 50kg
    Set 3: 5 [email protected] 50kg
    Set 4: 5 [email protected] 50kg
    Set 5: 5 [email protected] 50kg
    Drop1 3 [email protected] 45kg
    Drop2 3 [email protected] 40kg
    Drop3 6 [email protected] 35kg
    Drop4 10 [email protected] 30kg


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

    Leg Extensions
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 3 series of 3 [email protected] 50kg 10 sec rest between series
    Set 2:
    3 series of 3 [email protected] 50kg 10 sec rest between series
    Set 3: 3 series of 3 [email protected] 50kg 10 sec rest between series

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

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

    Extra session for Hamsetring

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

    Drop4 10 [email protected] 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

    14c4df309e2b11e28ab422000aa80430_7.jpg45a075429e2b11e2b51f22000a9f4da7_7.jpgba27c2b89e6b11e2995622000a1f9812_7.jpgd55bf2c09f9711e29aee22000a9f38e6_7.jpgd717d14c9e7011e2b56022000a9f1354_7.jpg

  9. #9
    RX MEMBER D2Method's Avatar
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    Default Vertical Back + Side and Posterior Delts!

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

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

    Narrowgrip Latpulldown
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 [email protected] 45kg
    Set 2: 8 [email protected] 45kg
    Set 3: 8 [email protected] 45kg
    Set 4: 8 [email protected] 45kg
    Drop1 5 [email protected] 40kg
    Drop2 5 [email protected] 35kg
    Drop3 8 [email protected] 30kg
    Drop4 8 [email protected]

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

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

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

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


    Seated Reverse Flyes PecDec
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 [email protected] 50kg
    Set 2: 8 [email protected] 60kg
    Set 3: 8 [email protected] 60kg
    Set 4: 8 [email protected] 60kg
    Drop1 6 [email protected] 50kg
    Drop2 6 [email protected] 45kg
    Drop3 6 [email protected] 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!

    bf1d5b66a06e11e28faf22000a1f99f9_7.jpg

  10. #10
    RX MEMBER D2Method's Avatar
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    Default Presses for Chest!

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


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

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

    Incline Smith Press
    sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 [email protected] 35kg
    Set 2: 8 [email protected] 35kg
    Set 3: 7 [email protected] 37,5kg
    Set 4: 6 [email protected] 37.5kg
    Drop1 4 [email protected] 35kg
    Drop2 4 [email protected] 32.5kg
    Drop3 5 [email protected] 30kg
    10 sec rest
    Drop4 5 [email protected] 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!
    Last edited by D2Method; 04-09-2013 at 01:36 PM. Reason: missed a dropset

  11. #11
    RX MEMBER D2Method's Avatar
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    Default

    Seated Dumbbell Frenchpress
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 [email protected] 16kg
    Set 2: 8 [email protected] 19kg
    Set 3: 8 [email protected] 22kg
    Set 4: 8 [email protected] 22kg
    Drop1 5 [email protected] 19kg
    Drop2 5 [email protected] 16kg
    Drop3 6 [email protected] 14kg
    Drop4 8 [email protected] 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 [email protected] 15kg
    Set 2:
    5 + 5 + 5 [email protected] 20kg
    Set 3:
    5 + 5 + 5 [email protected] 25kg
    Set 4:
    5 + 5 + 5 [email protected] 25kg
    Set 5: 5 + 5 + 5 [email protected] 25kgSeated Dumbbell Frenchpress
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 5 [email protected] 22kg
    10 sec rest
    Set 2: 5
    [email protected] 22kg
    10 sec rest
    Set 3: 5
    [email protected] 22kg
    10 sec rest
    Set 4: 5
    [email protected] 22kg
    10 sec rest
    Set 5: 5 [email protected] 22kg
    10 sec rest
    Set 1: 3 [email protected] 24,5kg
    10 sec rest
    Set 2: 3 [email protected] 24,5kg
    10 sec rest
    Set 3: 3 [email protected] 24,5kg
    10 sec rest

    Drop1 3 [email protected] 22kg
    Drop2 3 [email protected] 19kg
    Drop3 3 [email protected] 16kg
    Drop4 4 [email protected] 14kg
    Drop4 5 [email protected] 12kg

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

    50 min workout

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

    3d02dff8a2bb11e2952822000a1f9695_7.jpg9494dbf6a25f11e29f5522000a9f14ae_7.jpgc7412e32a1d911e2a13a22000aaa05ca_7.jpgdba65308a08411e2a5bc22000a9e2899_7.jpg


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

    PEACE

  12. #12
    RX MEMBER D2Method's Avatar
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    Seated Cable Rope-Rows
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 [email protected] 40kg
    Set 2: 8 [email protected] 45kg
    Set 3: 8 [email protected] 50kg
    Set 4: 8 [email protected] 55kg
    Drop1 5 [email protected] 50kg
    Drop2 5 [email protected] 45kg
    Drop3 8 [email protected] 40kg
    Drop4 10 [email protected]

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

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

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



    cb099130a42c11e28d6622000a1fbc43_7.jpgc88132f6a45911e2b41b22000a1f9a15_7.jpg6e30c65ea51711e283fe22000a1faeaf_7.jpg

  13. #13
    RX MEMBER D2Method's Avatar
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    Flyes for Chest!

    Incline Dumbbell Flyes

    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 [email protected] 12kg
    Set 2: 8 [email protected] 14kg
    Set 3: 8 [email protected] 16kg
    Set 4: 8 [email protected] 16kg
    Drop1 5 [email protected] 14kg
    Drop2 5 [email protected] 12kg
    Drop3 6 [email protected] 10kg
    Drop4 8 [email protected] 8kg



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

    Incline Dumbbell Flyes

    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 [email protected] 12kg
    Set 2: 8 [email protected] 12kg
    Set 3: 8 [email protected] 12kg
    Set 4: 8 [email protected] 12kg
    Drop1 8 [email protected] 10kg
    Drop2 8 [email protected] 7kg


    Incline Cable-flyes
    sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 [email protected] 10kg
    Set 2: 8 [email protected] 15kg
    Set 3: 8 [email protected] 15kg
    Set 4: 6 [email protected] 15kg
    Drop1 4 [email protected] 10kg
    Drop2 4 [email protected] 5kg


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

    cf5bb704a5d511e2a45b22000a9e06cb_7.jpge5731de2a5d611e2939222000a9f1385_7.jpg7c448f04a51d11e2b31922000aaa09f2_7.jpg
    Last edited by D2Method; 04-15-2013 at 11:04 AM.

  14. #14
    RX MEMBER D2Method's Avatar
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    Delts!

    Cable Sidelaterals
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 [email protected] 5kg / arm
    Set 2: 8 [email protected] 10kg / arm
    Set 3: 8 [email protected] 15kg / arm
    Set 4: 8 [email protected] 15kg / arm
    Drop1 8 [email protected] 10kg / arm
    Drop2 8 [email protected] 5kg / arm

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

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

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

  15. #15
    RX MEMBER D2Method's Avatar
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    Vertical Back!

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

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

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

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

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


    DONE!!

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