SVARTBERG

[Svartberg]

Thanks guys

I didn't work out my back yesterday. Mainly because I was at my friends house for too long but I'm having trouble with my lower back lately, and I'm not sure which exercise to blame. I'm gonna do some rehab, more static stretching pre wo and keep the weights low on the squat. I might hit my back and biceps after work tonight, but I'm not promising a solid session.

 

[Svartberg]

MEAT LOAF - THE MAN

YAAAAAAAAAAATES ROWS
15 x 47 kg
8 x 67 kg
10 x 77 kg
10 x 77 kg
10 x 77 kg
10 x 77 kg
10 x 77 kg
10 x 77 kg
10 x 77 kg

DB PULLOVERS
8 x 20 kg
8 x 25 kg
6 x 35 kg - PR
6 x 35 kg
22 x 22 kg

CG HZ PULLDOWNS
10 x 35 kg
10 x 50 kg
10 x 50 kg
10 x 50 kg
10 x 50 kg
10 x 50 kg

BARBELL SHRUGS
15 x 52 kg
18 x 72 kg
15 x 72 kg
12 x 72 kg
hmm

SEATED ALT. DB CURLS
8 x 15 kg
6 x 20 kg - PR
6 x 20 kg
22 x 10 kg

DB REAR LATERAL RAISES
8 x 15 kg
8 x 15 kg
8 x 15 kg

45 g whey, 50 g druesukker

Jack Black is Meat Loaf in the future.

 

[SerbMarko]

lol awesome log..

 

[Svartberg]

Thank you, Serb.

 

[SerbMarko]

you seem cool for a 16 yr old.. i like the tributes.. never seen that b4.. train hard buddy..

 

[Tonka]

Nice log, keep strong!

 

[Svartberg]

SerbMarko:
I've learned to control my hormones.
It's always a good idea to spice up the log with pictures and songs.

Tonka:
Thanks buddy

 

[SerbMarko]

update bro update!!!

MJ tribute.. do it up..

 

[Svartberg]

Hi. The time in my country is 04:45 AM, and I'm suffering from a severe case of overtraining. That's what I get from overrating myself. Deload or no workout tomorrow.

 

[SerbMarko]

^ good choice to take the time off, listen to your body.. will do you wonders now and in the future bro!!

 

[Svartberg]

I bet so!

I decided to deload today. Was probably the best choice. I'll maybe deload my back tomorrow, then do squat and RDL technique training @ monday. How will this all turn out?

 

[Svartberg]

Todays DELOAD

YAAAATES ROWS (like his partner would have said it)
10 x 47 kg
5 x 67 kg
5 x 67 kg
5 x 67 kg
5 x 67 kg

DB PULLOVERS --
10 x 12 kg
7 x 20 kg
7 x 20 kg
7 x 20 kg

CG HZ PULLDOWNS
8 x 25 kg
8 x 40 kg
6 x 40 kg
6 x 40 kg

BARBELL SHRUGS
10 x 52 kg
10 x 52 kg
10 x 52 kg

SEATED ALT. DB CURLS
7 x 12 kg
7 x 12 kg
7 x 12 kg

DB REAR LATERAL RAISE
7 x 12 kg
5 x 15 kg
7 x 12 kg

 

[SerbMarko]

good job!

 

[ironheart]

nice deload session bro. it's good to do these kind of sessions once in a while.

 

[PrinceVegeta]

updates?

 

[Svartberg]

I'm sorry for the lack of updates lately. My motivation has been falling, and I've put a lil more time into studying, but I will probably be back on track after this week of deconditioning. Next workout is on monday; pecs, delts and triceps!

 

[Svartberg]

CHICAGOO

DB DECLINE PRESS deload
8 x 12 kg
8 x 20 kg
7 x 25 kg
7 x 25 kg
7 x 25 kg

DB INCLINE PRESS
10 x 25 kg
10 x 25 kg
8 x 25 kg
12 x 15 kg

MILITARY PRESS
10 x 27 kg
12 x 37 kg
12 x 37 kg
12 x 37 kg
12 x 37 kg

LATERAL RAISES
10 x 15 kg
10 x 12 kg
10 x 12 kg
10 x 12 kg

CG BP deload
10 x 32 kg
6 x 52 kg
6 x 52 kg
6 x 52 kg

PUSHDOWNS
12 x 30 kg
15 x 50 kg / 15 x 40 kg / 15 x 30 kg / 15 x 20 kg

50 g whey, 60 g druesukker

OK workout. easy going

 

[Svartberg]

Backsie baby! I'm currently on a sharp cut, which means my daily intake of calories is around 2200~ atm, which is why I might be lacking some strength.

If someone says:
"That's impossible."

You should understand it as:
"According to my very limited experience and narrow understanding of reality, that's very unlikely."

DB SHOULDERPRESS touch and go on delts
10 x 15 kg
8 x 25 kg
8 x 25 kg
8 x 25 kg
7½ x 25 kg fail
15 x 15 kg

REVERSE GRIP DB FRONT RAISES
10 x 12 kg
10 x 12 kg
10 x 12 kg
Tough.

LATERAL RAISES
15 x 12 kg
15 x 12 kg
12 x 15 kg
12 x 15 kg

REAR LATERAL RAISES
12 x 12 kg
15 x 15 kg
15 x 15 kg
15 x 15 kg
A tad too easy

Done and gone.

 

[Svartberg]

BARBELL ROWS
12 x 42 kg
10 x 62 kg
6 x 82 kg
6 x 82 kg
12 x 62 kg
12 x 62 kg
20 x 42 kg
20 x 42 kg

WG PULLDOWNS
10 x 40 kg
8 x 55 kg
8 x 50 kg
8 x 50 kg
20 x 40 kg

SUPERSET

CG PARALLEL LOW PULLEYS
10 x 45 kg
8 x 55 kg
8 x 55 kg
8 x 55 kg
20 x 45 kg

DB ROWS
10 x 22 kg
10 x 32 kg
At this point I was pretty toasted, not so much power.

 

[Svartberg]

Pretty weak session. Diet really knocked me out this day and I was stupid enough to take a few aspirine preworkout to cure the headache. Well, I learned the hard way.

DECLINE DB PRESS
15 x 15 kg
12 x 25 kg
10 x 30 kg
8½ x 30 kg
8 x 27 kg
8 x 27 kg

INCLINE DB PRESS
10 x 25 kg
10 x 25 kg
10 x 25 kg
8 x 25 kg