2012-05-09, 21:24
#1
Hello everybody and welcome to my Elit training diary. 
I hope you guys will enjoy and become motivated to train trough my Elit training diary.
My Elit training name is Morfius Baltzar the "Vampire King".
Stats:
24år/24years
172Cm/5,64 Feet or 5,7 Feet
75Kg/165,3 Lbs
Elite Schedule:
Monday
Chest:
Dumbell Press on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Chest and Passivly Shoulders & Triceps).
Dumbell Flyes on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Chest and Passivly Shoulders).
Dumbell Press on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Chest and Passivly Shoulders & Triceps).
Shoulders:
Shoulder Press with Dumbells on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Shoulders and Passivly Triceps).
Shoulder Press with Dumbells on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Shoulders and Passivly Triceps).
Shoulder Press with Dumbells on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Shoulders and Passivly Triceps).
Bird Standing - 4 Sets with 12 Reps each (Actively targeting Shoulders).
Bird Standing - 4 Sets with 12 Reps each (Actively targeting Shoulders).
Bird Standing - 4 Sets with 12 Reps each (Actively targeting Shoulders).
Rotator Cuff in Cable Cross Standing - 4 Sets with 12 Reps each (Actively targeting Shoulders).
Rotator Cuff in Cable Cross Standing - 4 Sets with 12 Reps each (Actively targeting Shoulders).
Rotator Cuff in Cable Cross Standing - 4 Sets with 12 Reps each (Actively targeting Shoulders).
Biceps:
Biceps Curl with Dumbells on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Biceps & Forearms).
Hammer Curl with Dumbells on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Biceps & Forearms).
Biceps Curl with Dumbells on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Biceps & Forearms).
Wednesday
Lower Back:
Back Extension in the Rack - 4 Sets with 12 Reps each (Actively targeting Lower Back).
Back Extension in the Rack - 4 Sets with 12 Reps each (Actively targeting Lower Back).
Back Extension in the Rack - 4 Sets with 12 Reps each (Actively targeting Lower Back).
Gut:
Crunches on Floor - 4 Sets with 12 Reps each (Actively targeting Ab's).
Crunches on Floor - 4 Sets with 12 Reps each (Actively targeting Ab's).
Crunches on Floor - 4 Sets with 12 Reps each (Actively targeting Ab's).
Legs:
Squats - 4 Sets with 12 Reps each (Actively targeting Front Leg Muscle Passivly alot of Muscles).
Leg Press - 4 Sets with 12 Reps each (Actively targeting Front Leg Muscle Passivly alot of Muscles).
Leg Extension - 4 Sets with 12 Reps each (Actively targeting Front Leg Muscle).
Seated Leg Curl - 4 Sets with 12 Reps each (Actively targeting Back Leg Muscle).
Seated Leg Curl - 4 Sets with 12 Reps each (Actively targeting Back Leg Muscle).
Seated Leg Curl - 4 Sets with 12 Reps each (Actively targeting Back Leg Muscle).
Hip Abduction - 4 Sets with 12 Reps each (Actively targeting Outside Leg Muscle).
Hip Abduction - 4 Sets with 12 Reps each (Actively targeting Outside Leg Muscle).
Hip Abduction - 4 Sets with 12 Reps each (Actively targeting Outside Leg Muscle).
Hip Adduction - 4 Sets with 12 Reps each (Actively targeting Inside Leg Muscle).
Hip Adduction - 4 Sets with 12 Reps each (Actively targeting Inside Leg Muscle).
Hip Adduction - 4 Sets with 12 Reps each (Actively targeting Inside Leg Muscle).
Seated Calf Raise - 4 Sets with 12 Reps each (Actively targeting Calves).
Seated Calf Raise - 4 Sets with 12 Reps each (Actively targeting Calves).
Seated Calf Raise - 4 Sets with 12 Reps each (Actively targeting Calves).
Friday
Forearms:
Forearm Curl with Dumbell - 4 Sets with 12 Reps each (Actively targeting Forearm).
Forearm Spider Curl with Dumbell - 4 Sets with 12 Reps each (Actively targeting Forearm).
Forearm Curl with Dumbell - 4 Sets with 12 Reps each (Actively targeting Forearm).
Triceps:
Triceps Extension with Dumbell on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Triceps).
Triceps Extension with Dumbell on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Triceps).
Triceps Extension with Dumbell on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Triceps).
Upper Back:
Seated Row - 4 Sets with 12 Reps each (Actively targeting alot of Muscles).
Lat Pulldown - 4 Sets with 12 Reps each (Actively targeting alot of Muscles).
Seated Row - 4 Sets with 12 Reps each (Actively targeting alot of Muscles).
Side of Gut:
Torso Rotation - 4 Sets with 12 Reps each (Actively targeting Side Ab's).
Torso Rotation - 4 Sets with 12 Reps each (Actively targeting Side Ab's).
Torso Rotation - 4 Sets with 12 Reps each (Actively targeting Side Ab's).
Hip Lifters:
Knee Lifts - 4 Sets with 12 Reps each.
Knee Lifts - 4 Sets with 12 Reps each.
Knee Lifts - 4 Sets with 12 Reps each.
The special thing about my Schedule is that i get to train Triceps & Forearms & Biceps twice a week with no risk at all.
If you got any training questions or need help with anything just ask me, im Elit in training area and can about 99,9% of all stuff you can know about training. Also im a humble person so i got no problems to help you.
I hope you guys will enjoy and become motivated to train trough my Elit training diary.
My Elit training name is Morfius Baltzar the "Vampire King".
Stats:
24år/24years
172Cm/5,64 Feet or 5,7 Feet
75Kg/165,3 Lbs
Elite Schedule:
Monday
Chest:
Dumbell Press on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Chest and Passivly Shoulders & Triceps).
Dumbell Flyes on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Chest and Passivly Shoulders).
Dumbell Press on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Chest and Passivly Shoulders & Triceps).
Shoulders:
Shoulder Press with Dumbells on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Shoulders and Passivly Triceps).
Shoulder Press with Dumbells on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Shoulders and Passivly Triceps).
Shoulder Press with Dumbells on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Shoulders and Passivly Triceps).
Bird Standing - 4 Sets with 12 Reps each (Actively targeting Shoulders).
Bird Standing - 4 Sets with 12 Reps each (Actively targeting Shoulders).
Bird Standing - 4 Sets with 12 Reps each (Actively targeting Shoulders).
Rotator Cuff in Cable Cross Standing - 4 Sets with 12 Reps each (Actively targeting Shoulders).
Rotator Cuff in Cable Cross Standing - 4 Sets with 12 Reps each (Actively targeting Shoulders).
Rotator Cuff in Cable Cross Standing - 4 Sets with 12 Reps each (Actively targeting Shoulders).
Biceps:
Biceps Curl with Dumbells on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Biceps & Forearms).
Hammer Curl with Dumbells on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Biceps & Forearms).
Biceps Curl with Dumbells on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Biceps & Forearms).
Wednesday
Lower Back:
Back Extension in the Rack - 4 Sets with 12 Reps each (Actively targeting Lower Back).
Back Extension in the Rack - 4 Sets with 12 Reps each (Actively targeting Lower Back).
Back Extension in the Rack - 4 Sets with 12 Reps each (Actively targeting Lower Back).
Gut:
Crunches on Floor - 4 Sets with 12 Reps each (Actively targeting Ab's).
Crunches on Floor - 4 Sets with 12 Reps each (Actively targeting Ab's).
Crunches on Floor - 4 Sets with 12 Reps each (Actively targeting Ab's).
Legs:
Squats - 4 Sets with 12 Reps each (Actively targeting Front Leg Muscle Passivly alot of Muscles).
Leg Press - 4 Sets with 12 Reps each (Actively targeting Front Leg Muscle Passivly alot of Muscles).
Leg Extension - 4 Sets with 12 Reps each (Actively targeting Front Leg Muscle).
Seated Leg Curl - 4 Sets with 12 Reps each (Actively targeting Back Leg Muscle).
Seated Leg Curl - 4 Sets with 12 Reps each (Actively targeting Back Leg Muscle).
Seated Leg Curl - 4 Sets with 12 Reps each (Actively targeting Back Leg Muscle).
Hip Abduction - 4 Sets with 12 Reps each (Actively targeting Outside Leg Muscle).
Hip Abduction - 4 Sets with 12 Reps each (Actively targeting Outside Leg Muscle).
Hip Abduction - 4 Sets with 12 Reps each (Actively targeting Outside Leg Muscle).
Hip Adduction - 4 Sets with 12 Reps each (Actively targeting Inside Leg Muscle).
Hip Adduction - 4 Sets with 12 Reps each (Actively targeting Inside Leg Muscle).
Hip Adduction - 4 Sets with 12 Reps each (Actively targeting Inside Leg Muscle).
Seated Calf Raise - 4 Sets with 12 Reps each (Actively targeting Calves).
Seated Calf Raise - 4 Sets with 12 Reps each (Actively targeting Calves).
Seated Calf Raise - 4 Sets with 12 Reps each (Actively targeting Calves).
Friday
Forearms:
Forearm Curl with Dumbell - 4 Sets with 12 Reps each (Actively targeting Forearm).
Forearm Spider Curl with Dumbell - 4 Sets with 12 Reps each (Actively targeting Forearm).
Forearm Curl with Dumbell - 4 Sets with 12 Reps each (Actively targeting Forearm).
Triceps:
Triceps Extension with Dumbell on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Triceps).
Triceps Extension with Dumbell on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Triceps).
Triceps Extension with Dumbell on a Flat Bench - 4 Sets with 12 Reps each (Actively targeting Triceps).
Upper Back:
Seated Row - 4 Sets with 12 Reps each (Actively targeting alot of Muscles).
Lat Pulldown - 4 Sets with 12 Reps each (Actively targeting alot of Muscles).
Seated Row - 4 Sets with 12 Reps each (Actively targeting alot of Muscles).
Side of Gut:
Torso Rotation - 4 Sets with 12 Reps each (Actively targeting Side Ab's).
Torso Rotation - 4 Sets with 12 Reps each (Actively targeting Side Ab's).
Torso Rotation - 4 Sets with 12 Reps each (Actively targeting Side Ab's).
Hip Lifters:
Knee Lifts - 4 Sets with 12 Reps each.
Knee Lifts - 4 Sets with 12 Reps each.
Knee Lifts - 4 Sets with 12 Reps each.
The special thing about my Schedule is that i get to train Triceps & Forearms & Biceps twice a week with no risk at all.
If you got any training questions or need help with anything just ask me, im Elit in training area and can about 99,9% of all stuff you can know about training. Also im a humble person so i got no problems to help you.
