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  1. #31
    RX MEMBER D2Method's Avatar
    Join Date
    Mar 2013
    Location
    Sweden
    Posts
    95
    Rep Power
    35300

    Default Side & Posterior delts from yesterday

    Cable Sidelaterals
    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 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
    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 reps@ 20kg
    Set 2: 8 reps@ 20kg
    Set 3: 8 reps@ 20kg
    Set 4: 8 reps@ 20kg
    Drop1 8 reps@ 15kg
    Drop2 10 reps@ 10kg
    Drop3 12 reps@ 5kg


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



    Cable Sidelaterals (back to back zero rest)
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 5 reps@ 10kg / arm
    Set 2: 5 reps@ 10kg / arm
    Set 3: 5 reps@ 10kg / arm
    Set 4: 5 reps@ 10kg / arm
    Set 5: 5 reps@ 10kg / arm

  2. #32
    RX MEMBER D2Method's Avatar
    Join Date
    Mar 2013
    Location
    Sweden
    Posts
    95
    Rep Power
    35300

    Default

    Sprints this morning!

    10 sec all out bikesprints @ 160watts 50sec recovery at 60-70rpm. 10 sprints = quads full as F - - - and today's cardio is done in just over 10 minutes


    7157ab1cb23811e2bb2b22000ae90d63_7.jpg

  3. #33
    RX MEMBER D2Method's Avatar
    Join Date
    Mar 2013
    Location
    Sweden
    Posts
    95
    Rep Power
    35300

    Default Horizontal Backworkout!

    Seated Cable Rope-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 5 reps@ 50kg
    Drop3 5 reps@ 45kg
    Drop4 5 reps@ 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 reps@ 25kg
    Set 2: 8 reps@ 35kg
    Set 3: 8 reps@ 45kg
    Set 4: 8 reps@ 45kg
    Drop1 5 reps@ 40kg
    Drop2 6 reps@ 35kg
    Drop3 8 reps@ 30kg
    Drop4 8 reps@ 25kg

    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 7 reps@ 45kg
    Drop4 8 reps@ 40kg

    Angled Wide-grip-Rows Superset 10 from up high - 10 from down low
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 10 reps@ 65kg - >
    10 reps@ 35kg
    Set 2: 10 reps@ 65kg
    - > 10 reps@ 35kg
    Set 3: 10 reps@ 65kg
    - > 10 reps@ 35kg
    Set 4: 10 reps@ 65kg
    - > 10 reps@ 35kg

    DONE!

    19ccfb4ab23d11e2a47b22000a1f99e6_7.jpg

  4. #34
    RX MEMBER D2Method's Avatar
    Join Date
    Mar 2013
    Location
    Sweden
    Posts
    95
    Rep Power
    35300

    Default Chest Presses!

    Flat Benchpress
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 reps@ 55kg
    Set 2: 8 reps@ 60kg
    Set 3: 8 reps@ 65kg
    Set 4: 8 reps@ 70kg
    Drop1 5 reps@ 65kg
    Drop2 5 reps@ 60kg
    Drop3 5 reps@ 55kg
    Drop4 6 reps@ 50kg



    Incline Dumbbell Press
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 reps@ 19kg
    Set 2: 8 reps@ 19kg
    Set 3: 8 reps@ 19kg
    Set 4: 8 reps@ 19kg
    Drop1 5 reps@ 16kg
    Drop2 5 reps@ 14kg
    Drop3 6 reps@ 12kg
    Drop4 8 reps@ 10kg


    Seated Machine Press (Individual handles)
    Positive 1 sec - Hold 0 sec - Negative 4 sec
    Set 1: 8 reps@ 50kg
    Set 2: 8 reps@ 55kg
    Set 3: 8 reps@ 55kg
    Set 4: 8 reps@ 55kg
    Drop1 5 reps@ 50kg
    Drop2 5 reps@ 45kg
    Drop3 6 reps@ 40kg
    Drop4 6 reps@ 35kg


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



    Moving forward
    Higher weights for more sets and reps!
    Feels great!

    f7575e6cb26d11e2851922000a9e084f_7.jpg65614dbcb1da11e2b7fc22000aa821d1_7.jpg

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