Elvekrok Training Log

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Elvekrok Training Log

Postby Elvekrok » Thu Sep 16, 2010 6:49 pm

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.
Elvekrok
 
Posts: 357
Joined: Fri Dec 26, 2008 4:28 pm

Postby Elvekrok » Sun Sep 19, 2010 1:16 pm

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

Elvekrok
 
Posts: 357
Joined: Fri Dec 26, 2008 4:28 pm

Postby Elvekrok » Sun Sep 19, 2010 8:25 pm



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.
Elvekrok
 
Posts: 357
Joined: Fri Dec 26, 2008 4:28 pm

Postby Elvekrok » Tue Sep 21, 2010 7:15 pm

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

Elvekrok
 
Posts: 357
Joined: Fri Dec 26, 2008 4:28 pm

Postby Elvekrok » Thu Sep 23, 2010 8:16 pm

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...

Elvekrok
 
Posts: 357
Joined: Fri Dec 26, 2008 4:28 pm

Postby Elvekrok » Sun Sep 26, 2010 11:58 am

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...
Elvekrok
 
Posts: 357
Joined: Fri Dec 26, 2008 4:28 pm

Postby Elvekrok » Tue Sep 28, 2010 7:45 pm

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.
Elvekrok
 
Posts: 357
Joined: Fri Dec 26, 2008 4:28 pm


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