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  1. #16
    RX MEMBER D2Method's Avatar
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    Flat Benchpress 100% BW Repmax
    80kg for 10 reps

    After that I gave myself 20 minutes to do as many extra reps as possible on the same weight (100% of bw)
    And got 50 extra rep during that time, 3 sets with 4 reps the last 2 sets was 2 reps each and every set between that was 3 reps.

    After that I did drops
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Drop1 3 [email protected] 70kg
    Drop2 4 [email protected] 60kg
    Drop3 5 [email protected] 50kg



    Incline Dumbbell Press
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 [email protected] 14kg
    Set 2: 8 [email protected] 16kg
    Set 3: 8 [email protected] 19kg
    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] 45kg
    Set 2: 8 [email protected] 45kg
    Set 3: 8 [email protected] 50kg
    Set 4: 8 [email protected] 55kg
    Drop1 4 [email protected] 50kg
    Drop2 4 [email protected] 45kg
    Drop3 5 [email protected] 40kg
    Drop4 6 [email protected] 35kg

    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: 7 [email protected] 35kg
    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

    70-80 min workout

    Did som frozen chocolateprotein on ryebread for preworkout and salmon for postworkout

    a11670bca67711e283fe22000a1faeaf_7.jpg64dcc3e0a6c111e2b30622000a9f15f0_7.jpg
    Last edited by D2Method; 04-17-2013 at 11:54 AM.

  2. #17
    RX MEMBER D2Method's Avatar
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    Triceps-session!

    DIPS
    25 reps @ BW

    Overhead Rope, Reverse Rope, Rope-Extensions in cable
    5 + 5 + 5
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 8
    + 8 + 8 [email protected] 20kg
    Set 2:
    8 + 8 + 8 [email protected] 20kg
    Set 3: 8 + 8 + 8 [email protected] 20kg
    Set 4:
    8 + 8 + 8 [email protected] 20kg
    Set 5:
    8 + 8 + 8 [email protected] 20kg



    Seated Dumbbell Frenchpress

    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 [email protected] 22kg
    Set 2: 8 [email protected] 22kg
    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 6 [email protected] 12kg


    Bar Pushdowns
    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 8 [email protected] 30kg
    Drop3 8 [email protected] 25kg


    Seated Dumbbell Frenchpress

    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 5 [email protected] 24kg
    10 sec rest
    Set 2: 5
    [email protected] 24kg
    10 sec rest
    Set 3: 5
    [email protected] 24kg
    10 sec rest
    Set 4: 5
    [email protected] 24kg
    10 sec rest
    Set 5: 5 [email protected] 24kg
    10 sec rest
    Set 1: 3 [email protected] 26kg
    10 sec rest
    Set 2: 3 [email protected] 26kg
    10 sec rest
    Set 3: 3 [email protected] 26kg
    10 sec rest
    Set 4: 3 [email protected] 26kg
    10 sec rest
    Set 5: 3 [email protected] 26kg
    10 sec rest
    Set 6: 3 [email protected] 26kg
    10 sec rest

    Drop1 3 [email protected] 24kg
    Drop2 3 [email protected] 22kg
    Drop3 3 [email protected] 19kg
    Drop4 3 [email protected] 16kg
    Drop4 5 [email protected] 14kg
    Drop4 5 [email protected] 12kg


    Hoping to be able to use all the dumbbells next time haha, missing out on the heaviest only :P

    a9cd4be8a84511e2862522000a1f9c96_7.jpg

    50 min workout

    Focused mind today, stronger almost everywhere, got rewarded with salmon. parsnip, potatoe and broccoli

    774bd8e8a77711e29e3522000a9f18ab_7.jpgfe752d14a84511e299ae22000a1f9c95_7.jpg
    Last edited by D2Method; 04-18-2013 at 01:27 PM.

  3. #18
    RX MEMBER D2Method's Avatar
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    Default Main-session Quads + Extra-session hams

    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

    Some good food afterwards and a nice stroll down in the harbor

    0034ff92a92911e2ab4322000a1fa430_7.jpg977fb094aaa611e2b05122000a1f92cb_7.jpgb9be252aa92811e2a3eb22000a1fbdaa_7.jpg453a033eab2311e2b05122000a1f92cb_7.jpg797c6504ab4d11e2b8e822000a1fbcc7_7.jpg

  4. #19
    RX MEMBER D2Method's Avatar
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    Default Horizontal Back!

    Seated Cable Rope-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 5 [email protected] 50kg
    Drop3 8 [email protected] 45kg
    Drop4 8 [email protected] 40kg

    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] 25kg
    Set 2: 8 [email protected] 35kg
    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 8 [email protected] 25kg

    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] 70kg
    Set 2: 8 [email protected] 80kg
    Set 3: 8 [email protected] 80kg
    Set 4: 8 [email protected] 80kg
    Drop1 8 [email protected] 75kg
    Drop2 8 [email protected] 70kg
    Drop3 10 [email protected]
    Drop4 [email protected] 60kg

    Preworkout omelette here and some posing, postworkout venison and a pic from the harbor .

    316f0d66aa5811e283fe22000a1fa511_7.jpg57dae7c2aa9911e2a8af22000a9f133c_7.jpg7f1f10e2aa9911e2b74c22000a9f1427_7.jpg96ca7826aa9911e29c1122000a1fba2c_7.jpg9bd31d66aa8311e290a322000a9f1438_7.jpg59168144aa9611e2822f22000a9f09ca_7.jpga423b05aa9c211e2a73522000a1faf50_7.jpg

  5. #20
    RX MEMBER D2Method's Avatar
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    Default Chest Flyes!

    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] 19kg
    Drop1 5 [email protected] 16kg
    Drop2 5 [email protected] 14kg
    Drop3 6 [email protected] 12kg
    Drop4 8 [email protected] 10kg



    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 5 [email protected] 50kg
    Drop2 5 [email protected] 40kg
    Drop3 5 [email protected] 35kg
    Drop4 6 [email protected] 30kg
    Incline Cable-flyes
    sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 [email protected] 15kg
    Set 2: 8 [email protected] 15kg
    Set 3: 8 [email protected] 15kg
    Set 4: 8 [email protected] 15kg
    Drop1 5 [email protected] 10kg
    Drop2 8 [email protected] 5kg


    Incline Dumbbell Flyes

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



    Improvements improvements, nice
    Looking leaner and more vascular during workouts each day and still getting stronger and more rep-tolerable, feels great.
    I owe a lot to it to the high quality foods I eat I believe, keeps me feeling fresh and alert at almost all times

    2b29a452ab4d11e2963d22000a1f9cad_7.jpg03734e2aab2711e29e3522000a9f18ab_7.jpge7e660eaaa7011e28dba22000a1f97e5_7.jpg

  6. #21
    OLYMPIAN Xandoz's Avatar
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    Default

    Your looking great and your log is very detailed keep us updated!

  7. #22
    RX MEMBER D2Method's Avatar
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    Thanks man, really appreciate it!

  8. #23
    RX MEMBER D2Method's Avatar
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    Default Morning Bikesprints

    Did my Bikesprints this morning
    10 sprints @ 10 sec all out - recover for 50 sec after each sprint at around 60rpm

    Had 160watts resistance.
    Got up to around 195-199 rpm the first 3-4 sprints then I slowly went down to the 10.th and final one at around 175 rpm.

    Got some quadpump going from that one haha

    9b283e5cacb111e280ff22000a9e2923_7.jpg797c6504ab4d11e2b8e822000a1fbcc7_7.jpg

  9. #24
    RX MEMBER D2Method's Avatar
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    Default Yesterdays 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
    Rest 10 sec - 3 more reps @25kg
    Rest 10 sec - 3 more reps @25kg
    Rest 10 sec - 3 more reps @25kg
    Rest 10 sec - 3 more reps @25kg
    Rest 10 sec - 3 more reps @25kg
    Rest 10 sec - 3 more reps @25kg
    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 8 [email protected] 15kg
    Drop2 10 [email protected] 10kg
    Drop3 12 [email protected] 5kg


    Had some Elk / Moose patties after that with cinnamonbaked butternut among some other veggies and such :P
    Actually had 50 grams of spaghetti as well (cant remember when I had it the last time) and my goodness haha, crap food (not very micronutrient rich) but man how nice it tasted .


    761ff534ac1911e2891a22000a9d0ec6_7.jpga583911aac1d11e2bfbf22000a9f1935_7.jpgaff4e3c69aaf11e2a76e22000a9f1968_7.jpg

  10. #25
    RX MEMBER D2Method's Avatar
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    Flat Benchpress 100% 1 Rep max
    4 reps @ 50kg
    1 reps @ 70kg
    1 reps @ 90kg
    1 reps @ 100kg
    1 reps @ 105kg

    That was my max today, quite fun to test out and see where its at right now, will try to improve off course

    After that I did drops
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Drop1 3 [email protected] 90kg
    Drop2 8 [email protected] 70kg
    Drop3 4 [email protected] 65kg
    Drop4 6 [email protected] 60kg
    Drop5 6 [email protected] 55kg
    Drop6 6 [email protected] 50kg
    Drop7 8 [email protected] 40kg


    Incline Dumbbell Press

    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] 19kg
    Set 4: 8 [email protected] 19kg
    Drop1 5 [email protected] 16kg
    Drop2 5 [email protected] 14kg
    Drop3 6 [email protected] 12kg
    Drop4 6 [email protected] 10kg

    Seated Machine Press (Individual handles)
    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 5 [email protected] 40kg
    Drop4 6 [email protected] 35kg

    Incline Smith Press
    sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 [email protected] 35kg
    Set 2: 8 [email protected] 35kg
    Set 3: 8 [email protected] 35kg
    Set 4: 8 [email protected] 35kg
    Drop1 5 [email protected] 32,5kg
    Drop2 5 [email protected] 30kg
    10 sec rest
    Drop3 5 [email protected] 30kg
    10 sec rest
    Drop4 5 [email protected] 30kg


    Happy with the Max-test, for a technician and intensifier guy where I try to make the most out of each weight I have to be pleased with this number, but I will for sure as I said try to improve on it

    Great pump on this session, and increased in reps and how many sets I could handle my heaviest weight in as well so everything keeps moving forward nicely

    3f33e078abfe11e29c2822000a1fbe4c_7.jpg4524c0dcacd111e2b8f122000a1f9345_7.jpgfc2f594aacbd11e2a23322000aaa04c3_7.jpg
    Last edited by D2Method; 04-24-2013 at 10:15 AM.

  11. #26
    RX MEMBER D2Method's Avatar
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    Default Hamstring Curlsession + Extra-session Quads

    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 8 [email protected] 20kg
    Drop2 8 [email protected] 15kg
    Drop3 10 [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] 45kg
    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] 25kg

    Standing Legcurl
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 10 [email protected] 10kg Right and Left
    Set 2: 10 [email protected] 10kg
    Right and Left
    Set 3: 10 [email protected] 10kg
    Right and Left
    Set 4: 10 [email protected] 10kg
    Right and Left
    Set 1: 10 [email protected] 10kg Right and Left
    Set 2: 10 [email protected] 10kg
    Right and Left

    No rest between sets, just switch leg.

    Leg Extensions
    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 3 [email protected] 50kg
    Drop2 3 [email protected] 45kg
    Drop3 4 [email protected] 40kg
    Drop4 4 [email protected] 35kg
    Drop5 5 [email protected] 30kg


    Quick and severe pump!
    Last edited by D2Method; 04-25-2013 at 01:10 PM.

  12. #27
    RX MEMBER D2Method's Avatar
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    Default Vertical Back + Chins Repmax test

    Chins 100% BW Repmax
    Body Weight for 14 reps

    After that I gave myself 20 minutes to do as many extra reps as possible on the same weight (Body Weight)
    And got 73 extra reps during that time, 5 sets with 5 reps the last 2 sets was 1 reps each and every set between that was 4 reps.
    So a total of 87 Chins in a little over 20 minutes

    Think I did okey with that, will be fun to see how long it will take to reach 20 initial reps



    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] 40kg
    Set 4: 8 [email protected] 40kg
    Drop1 8 [email protected] 35kg
    Drop2 8 [email protected] 30kg
    Drop3 10 [email protected] 25kg
    Drop4 12 [email protected] 20kg



    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 8 [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] 40kg 8 behind -> 8 in front
    Set 2: 8 [email protected] 40kg 8 behind -> 8 in front
    Set 3: 8 [email protected] 40kg 8
    behind -> 8 in front
    Set 4: 8 [email protected] 40kg 8 behind -> 8 in front
    Set 5: 8 [email protected] 40kg 8 behind -> 8 in front
    Set 6: 8 [email protected] 40kg 8
    behind -> 8 in front


    After this my back was so filled with blood it actually hurt just to stand up relaxed, but took advantage of the pump and when it was the strongest I did a long session of stretches for the lats, hoping to have loosened up som inhibitions and got the fascia to stretch some as well.

    Best vertical back-session so far, will keep starting off with chins .



    4ac7fc80adc011e2ad6922000a1fa410_7.jpgcc34e5f8adc011e2b12d22000a9e295b_7.jpg03fe83f4adc111e2a3ff22000a1fb762_7.jpg

  13. #28
    RX MEMBER D2Method's Avatar
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    Default Triceps-Session!

    Overhead Rope, Reverse Rope, Rope-Extensions in cable
    8 + 8 + 8
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 8
    + 8 + 8 [email protected] 20kg
    Set 2:
    8 + 8 + 8 [email protected] 20kg
    Set 3: 8 + 8 + 8 [email protected] 20kg
    Set 4:
    8 + 8 + 8 [email protected] 20kg
    Set 5:
    8 + 8 + 8 [email protected] 20kg





    Seated Dumbbell Frenchpress

    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 [email protected] 22kg
    Set 2: 8 [email protected] 22kg
    Set 3: 8 [email protected] 22kg
    Set 4: 8 [email protected] 22kg
    Drop1 5 [email protected] 19kg
    Drop2 5 [email protected] 16kg
    Drop3 7 [email protected] 14kg
    Drop4 8 [email protected] 12kg




    Bar Pushdowns
    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 8 [email protected] 30kg
    Drop3 8 [email protected] 25kg
    Drop3 10 [email protected] 20kg


    I made it
    Used the entire rack!
    0a16c56eae5a11e2a3aa22000a1f97a4_7.jpg



    Seated Dumbbell Frenchpress

    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 5 [email protected] 26kg
    10 sec rest
    Set 2: 5
    [email protected] 26kg
    10 sec rest
    Set 3: 5
    [email protected] 26kg
    10 sec rest
    Set 4: 5
    [email protected] 26kg
    10 sec rest
    Set 5: 5 [email protected] 26kg
    10 sec rest

    Set 1: 3 [email protected] 29,5kg
    10 sec rest
    Set 2: 3 [email protected] 29,5kg
    10 sec rest
    Set 3: 3 [email protected] 29,5kg
    10 sec rest
    Set 4: 3 [email protected] 29,5kg
    10 sec rest
    Set 5: 3 [email protected] 29,5kg
    10 sec rest
    Set 6: 3 [email protected] 29,5kg
    10 sec rest

    Drop1 4 [email protected] 26kg
    Drop2 4 [email protected] 24kg
    Drop3 4 [email protected] 22kg
    Drop4 5 [email protected] 19kg
    Drop4 5 [email protected] 16kg
    Drop5 6 [email protected] 14kg
    Drop6 8 [email protected] 12kg


    cc6b7876ae6911e2b4b422000a1f903d_7.jpgea5ff500ae6911e2830722000a1f9d75_7.jpg1740ae52ae6a11e282c522000a1fa433_7.jpg3503de32ae6a11e2844822000a1f92ea_7.jpg

  14. #29
    RX MEMBER D2Method's Avatar
    Join Date
    Mar 2013
    Location
    Sweden
    Posts
    95
    Rep Power
    35248

    Default Main-session Quads (Extensions-based + Extra Hamstring

    Leg Extensions - Pyramid Up - Pyramid Down
    10 reps up and down on on each weight with 15-20 sec rest between sets
    Set 1: 10 [email protected] 30kg
    Set 2: 10 [email protected] 40kg
    Set 3: 10 [email protected] 50kg
    Set 4: 10 [email protected] 60kg
    Set 5: 10 [email protected] 70kg
    Set 4: 10 [email protected] 60kg
    Set 3: 10 [email protected] 50kg
    Set 2: 10 [email protected] 40kg
    Set 1: 10 [email protected] 30kg


    8 reps up and down on on each weight with 15-20 sec rest between sets
    Set 1: 8 [email protected] 30kg
    Set 2: 8 [email protected] 40kg
    Set 3: 8 [email protected] 50kg
    Set 4: 8 [email protected] 60kg
    Set 5: 8 [email protected] 70kg
    Set 4: 8 [email protected] 60kg
    Set 3: 8 [email protected] 50kg
    Set 2: 8 [email protected] 40kg
    Set 1: 8 [email protected] 30kg


    6 reps up and down on on each weight with 15-20 sec rest between sets
    Set 1: 6 [email protected] 30kg
    Set 2: 6 [email protected] 40kg
    Set 3: 6 [email protected] 50kg
    Set 4: 6 [email protected] 60kg
    Set 5: 6 [email protected] 70kg
    Set 4: 6 [email protected] 60kg
    Set 3: 6 [email protected] 50kg
    Set 2: 6 [email protected] 40kg
    Set 1: 6 [email protected] 30kg


    Leg Extensions 5x5
    Positive 1 sec - Hold 0 sec - Negative 4 sec 5-10 sec rest between sets
    Set1 5 [email protected] 50kg
    Set2
    5 [email protected] 50kg
    Set3
    5 [email protected] 50kg
    Set4
    5 [email protected] 50kg
    Set5
    5 [email protected] 50kg


    Leg Extensions 3x3x6
    Positive 1 sec - Hold 0 sec - Negative 4 sec 5-10 sec rest between sets
    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
    Set 4: 3 series of 3 [email protected] 50kg 10 sec rest between series
    Set 5: 3 series of 3 [email protected] 50kg 10 sec rest between series
    Set 6: 3 series of 3 [email protected] 50kg 10 sec rest between series


    Extra session for Hamstring

    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] 30kg
    Drop1 5 [email protected] 25kg
    Drop2 6 [email protected] 20kg
    Drop3 8 [email protected] 15kg
    Drop4 12 [email protected] 10kg



    My Quads screamed at me to stop while stretching afterwards, like they was wondering why the F - - - I did that?!?!
    Haha felt great and I will continue to do extensions-based quadwork for a while now, could not for the life of me flex my quads after this, but I tried

    bb5bf9dab0b111e2a4fb22000a1f97ec_7.jpg2e2a15e8b0dd11e298b222000aa80313_7.jpg

  15. #30
    RX MEMBER D2Method's Avatar
    Join Date
    Mar 2013
    Location
    Sweden
    Posts
    95
    Rep Power
    35248

    Default Flyes workout for chest!

    Incline Dumbbell Flyes
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 [email protected] 16kg
    Set 2: 8 [email protected] 16kg
    Set 3: 8 [email protected] 19kg
    Set 4: 8 [email protected] 19kg
    Drop1 7 [email protected] 16kg
    Drop2 7 [email protected] 14kg
    Drop3 8 [email protected] 12kg
    Drop4 8 [email protected] 10kg



    Seated Machine-flyes
    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 5 [email protected] 50kg
    Drop2 5 [email protected] 40kg
    Drop3 5 [email protected] 35kg
    Drop4 6 [email protected] 30kg



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


    Incline Dumbbell Flyes

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



    A lot of increasing here, feel truly great
    I know that I have more in the system for next time I go at this, today I had about a half rep left in me on many sets so it will for sure be some extra reps next time out


    Had a great spinach-based omelette-sandwich this morning, my goodness that thing is nice

    e0831880b0b911e2b2fd22000a9e0875_7.jpg

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