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Elvekrok
Joined: 26 Dec 2008
Posts: 310
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 Posted: Thu Sep 16, 2010 6:49 pm Post subject: Elvekrok Training Log |
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THURSDAY 16/9-10
ASSISTANCE DAY
SIDE DELT RAISE/SEATED DUMBELL PRESS (Super Set)
2 Set
LAT PULLDOWN/LAT PUSHDOWN (Super Set)
2 Set
DUMBELL PRESS/DUMBELL FLYES (Super Set)
2 Set
ROLLING TRICEPS EXTENTION/TATE PRESS (Super Set)
2 Set
HAMMER CURL
2 Set
Just a very easy training to get back on track after 14 days illness. |
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Elvekrok
Joined: 26 Dec 2008
Posts: 310
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| Posted: Sun Sep 19, 2010 1:16 pm Post subject: |
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SUNDAY 19/9-10
ASSISTANCE DAY
SIDE DELT RAISE/SEATED DUMBELL PRESS (Super Set)
2 Set
LAT PULLDOWN/LAT PUSHDOWN (Super Set)
2 Set
DUMBELL PRESS/FLYES (Super Set)
1 Set
ROLLING TRICEPS EXTENTION/TATE PRESS (Super set)
1 Set
HAMMER CURL
3 Set
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Elvekrok
Joined: 26 Dec 2008
Posts: 310
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| Posted: Sun Sep 19, 2010 8:25 pm Post subject: |
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Now i have train 2 days with just few set & super set.My body start feel ready again to start serious.Tuesday 21/9-10 i will start my new training against next compition.I will go to many meet 2011.I will go to Gothenburg cup in Bench Press in January,Norwegian Region Championship in Bench Press february,Norwegian National in Bench Press in mars,local Bench Press meet in Sweden in may,Swedish Championship in Bench Press Master in september,South Norwegian Championship in Bench Press october,Swedish Region Championship in Bench Press in november,Swedish Open Bench Press Championship in november & finaly i hope to come to Norwegian East Moutain Cup in Bench Press Finale in december. |
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Elvekrok
Joined: 26 Dec 2008
Posts: 310
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| Posted: Tue Sep 21, 2010 7:15 pm Post subject: |
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TUESDAY 21/9-10
ASSISTANCE DAY 1
BARBELL ROW/SEATED ROW/LAT PULLDOWN (Super Set)
3 Set
BARBELL SHRUGS/FACE PULLS/DUMBELL CLEANS (Super Set)
3 Set
SIDE DELT RAISE/REAR DELT RAISE (Super Set)
2 Set
ROLLING TRICEPS EXTENTION/TATE PRESS/BAND PUSHDOWN (Super set) 1 Set
HAMMER CURL/BICEPS CURL/REVERSE CURL (Super Set)
3 Set
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Elvekrok
Joined: 26 Dec 2008
Posts: 310
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| Posted: Thu Sep 23, 2010 8:16 pm Post subject: |
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THURSDAY 23/9-10
BENCH DAY 1
BENCH PRESS (Medium Grip)
2/20/20kg
1/10/50kg
1/6/60kg
1/6/80kg
1/6/100kg
1/6/120kg
1/6/140kg
PAUSED BENCH PRESS (5,4,3,2,1,Press System)
2/5/120kg (Miss Last Rep On Last set)
SEATED DUMBELL PRESS
3 Set
TRICEPS EXTENTION W/EZ BAR/PUSHDOWN (Super Set)
2 Set
Was first bench press training in 3 weeks & it feel good be back...
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Elvekrok
Joined: 26 Dec 2008
Posts: 310
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| Posted: Sun Sep 26, 2010 11:58 am Post subject: |
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SUNDAY 26/9-10
ASSISTANCE DAY 2
45 DEGREE BACK RAISE
1 Set
HYPER EXTENTION
1 Set
DEADLIFT
1/10/20kg
1/10/50kg
2/5/70kg
1/5/90kg
2/1/110kg
2/1/120kg
This was just a short training to get some training on lowerback & hopefully in future it can handle more... |
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Elvekrok
Joined: 26 Dec 2008
Posts: 310
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| Posted: Tue Sep 28, 2010 7:45 pm Post subject: |
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TUESDAY 28/9-10
No training today after Surgery yesterday.I had surgery in my head,so not in very good shape today.Hopefully some light training on thursday. |
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