SVARTBERG

[Svartberg]

Whats up with the youtube links?

STIFFLEGGED DEADLIFT
12 x 42 kg
12 x 62 kg
12 x 82 kg
8 x 102 kg
6 x 102 kg - At this point, my grib was beyond toasted.
8 x 82 kg

LYING LEG CURLS
8 x 25 kg
8 x 25 kg
8 x 30 kg
6 x 30 kg
15 x 20 kg
8 x 20 kg

REVERSE BARBELL WRIST CURLS
15 x 11 kg
11 x 11 kg
7 x 11 kg

 

[Svartberg]

INCLINE ALT. DB CURLS'
10 x 12 kg
10 x 15 kg
8 x 17 kg
8 x 17 kg
8 x 17 kg
8 x 17 kg

ALT. DB HAMMERCURLS
10 x 17 kg
10 x 17 kg
10 x 17 kg
10 x 17 kg
10 x 17 kg

STANDING BARBELL CALF RAISES
20 x 52 kg
25 x 92 kg
25 x 92 kg
25 x 92 kg

SEATED CALF RAISES
20 x 50 kg
20 x 50 kg
25 x 50 kg
25 x 50 kg

 

[Svartberg]

VCG BENCHPRESSES
10 x 42 kg
10 x 62 kg
4 x 82 kg
8 x 72 kg
8 x 72 kg
6 x 72 kg

SKULLCRUSHERS
10 x 32 kg
12 x 32 kg
12 x 32 kg
12 x 32 kg
12 x 32 kg

CRUNCHES
16 x bw
16 x bw
12 x bw + 2,5 kg
12 x bw + 2,5 kg

HANGING LEG RAISES
12 x bw
12 x bw
12 x bw

 

[Deity]

[ y t ] SW5iKuP6G20 [ / y t ]

 

[PrinceVegeta]

Lots of good sessions man!

 

[Svartberg]

Vegeta:
Over 9000 more to come.

I love this song.

SQUAT
11 x 32 kg
10 x 52 kg
10 x 52 kg
10 x 52 kg
8 x 62 kg
8 x 62 kg
Easy, however, my knees are unstable at the moment

DB SHOULDERPRESS
10 x 15 kg
12 x 22 kg
12 x 22 kg
12 x 22 kg
12 x 22 kg
11 x 22 kg

REVERSE DB FRONT RAISES cross over
10 x 12 kg
8 x 15 kg - pr
8 x 15 kg
10 x 15 kg
10 x 15 kg

CABLE LATERAL RAISES
12 x 10 kg
12 x 10 kg
12 x 10 kg
12 x 12,5 kg
12 x 12,5 kg

DB REAR LATERAL RAISES
10 x 15 kg
10 x 20 kg
10 x 20 kg

rotator cuff

So whats up in the hood anyway

 

[Svartberg]

'Cause this life is a farce, I can't breathe through this mess like a fool

Todays workout was nothing special.

BARBELL ROWS erectors were hatin'
20 x 32 kg
10 x 52 kg
6 x 82 kg
6 x 82 kg
6 x 82 kg
10 x 72 kg
10 x 72 kg

PULLDOWNS
10 x 40 kg
8 x 55 kg
8 x 55 kg
8 x 55 kg
8 x 50 kg
8 x 50 kg
5 x 50 kg / 5 x 45 kg / 5 x 35 kg

SEATED SUPINATED WIDEGRIP MACHINE ROWS
12 x 40 kg
12 x 50 kg
12 x 50 kg
12 x 50 kg

 

[Svartberg]

SERGEANT DOAKES

5 hours of sleep. Banging headache before and after workout.

DECLINE DB PRESS
10 x 15 kg
10 x 25 kg
7 x 32 kg
7 x 32 kg
7 x 35 kg
7 x 35 kg
7 x 35 kg
7 x 32 kg
7 x 32 kg

INCLINE DB FLIES 45~ sec pauses with static stretching
10 x 15 kg
30 x 15 kg
25 x 15 kg
21 x 15 kg

INCLINE DB PRESS
8 x 22 kg
6 x 22 kg

 

[pingu]

Good Workouts man You have an huge advantage starting that young Just train smart, and keep away from injury's as good as you can

 

[Svartberg]

Thank you Pingu!

FÅÅÅRTY YEEEEEERSSSSSSS

STIFFLEGGED DEADLIFT
10 x 52 kg
10 x 72 kg
12 x 92 kg
12 x 92 kg
12 x 92 kg
Grip not optimal atm

GOODMORNINGS technique
21 x 32 kg
8 x 52 kg
8 x 52 kg
8 x 52 kg

LYING LEG CURLS
10 x 25 kg
10 x 25 kg
9 x 25 kg

STIFFLEGGED DEADLIFT 1~ min pauses with stretch
30 x 52 kg
30 x 52 kg
Next time I might be better off with 72

 

[El Freako]

Sessions are looking good mate. Hope to see the strength back up after the cut.

 

[Svartberg]

Thanks El Freako. The strength probably wont increase too much, but the volume definetly will!

D to the Load - deload

Almost NO sleep the past few days. God damnit.

SQUAT
10 x 32 kg
10 x 62 kg
6 x 82 kg
6 x 82 kg
Knees didnt complain too much

SEATED BARBELL PRESS
10 x 27 kg
12 x 37 kg
12 x 37 kg
12 x 37 kg

CABLE LATERAL RAISES
12 x 10 kg
12 x 10 kg
12 x 10 kg

SUPERSET

DB REAR LATERAL RAISES
10 x 12 kg
10 x 12 kg
10 x 12 kg

 

[Svartberg]

A WORKOUT MADE OF DREAMS

I've had the most crazy dreams lately.

CORNER ROWS
10 x 52 kg
10 x 72 kg
10 x 82 kg
10 x 82 kg
8 x 92 kg - most definetly a PR
20 x 62 kg

BENCH ASSISTED DB ROWS ergo a horizontal torso
10 x 25 kg
10 x 42 kg
10 x 42 kg

CHINUPS
8 x bw
8 x bw
6 x bw

1H LOW PULLEYS with squeeze!
10 x 25 kg
10 x 25 kg
10 x 25 kg
10 x 25 kg

STANDING CALF RAISE the setup kinda dangerous..
15 x 82 kg
20 x 82 kg
20 x 82 kg

5up3r537

SEATED CALF RAISE
20 x 40 kg
20 x 40 kg
20 x 40 kg

My calf sets are made with squeeze and stretch

 

[pingu]

good session

 

[Svartberg]

thanks pingu!

DECLINE DB PRESS
10 x 17 kg
10 x 25 kg
7 x 32 kg
7 x 32 kg
7 x 32 kg
7 x 32 kg
7 x 32 kg
20 x 22 kg

FLAT DB FLIES
10 x 17 kg
8 x 22 kg
8 x 22 kg
8 x 22 kg
20 x 12 kg
25 x 12 kg
25 x 12 kg
Last 3 sets with stretch

 

[Svartberg]

Where we collide, down is the only waaaay ooouutt

GOODMORNINGS
10 x 32 kg
10 x 32 kg
10 x 32 kg
5 x 52 kg
5 x 52 kg
Erectors were locking up, the weight felt strangely heavy ..

WALKING LUNGES
8 x 15 kg
Knee pain comeback. omg lll

GLUTE HAM RAISES
Stupid setup .. my calves were spasming

SKULLCRUSHERS Elbows complainin', sitting in the sun drinking lemonade
10 x 27 kg
12 x 32 kg
20 x 32 kg
20 x 32 kg

ROPE PUSHDOWN
20 x 35 kg
12 x 45 kg
12 x 45 kg
12 x 45 kg

INCLINE DB CURLS
10 x 15 kg
6 x 20 kg
6 x 20 kg

CRUNCHES
13 x 5 kg
13 x 5 kg
13 x 5 kg

potato cuff, shoulder dislocs and posing.

Tell me, how GOOD does that sound?

 

[PrinceVegeta]

Good workout man, seems you are hurting a lot, time for rest maybe?

 

[Svartberg]

Thanks.
Usually I dont 'get' that many injuries, it was just a quick morning training, which my body clearly stated that it doesnt like

 

[Svartberg]

SQUAT
10 x 32 kg
10 x 52 kg
10 x 72 kg
10 x 72 kg
10 x 72 kg
20 x 52 kg

SEATED BARBELL PRESS
12 x 32 kg
12 x 47 kg
12 x 47 kg
10 x 47 kg
8 x 47 kg
47 x 27 kg - partial reps, with 5-10 seconds of pause a few 2-3 times

CABLE LATERAL RAISES
12 x 10 kg
8 x 12,5 kg / 8 x 10 kg / 8 x 7,5 kg
8 x 12,5 kg / 8 x 10 kg / 8 x 7,5 kg

SEATED DB REAR LATERAL RAISES
13 x 12 kg
13 x 15 kg
13 x 15 kg
13 x 15 kg
13 x 15 kg

45 minute powerwalk

Another update will come a few hours later. This forum is pissing me off, it seems it has its downtimes.

 

[PrinceVegeta]

Good session man, the site is having problems because they are fixing it and upgrading!! be patient