Teh log of Essensen

[Essensen]

Ironheart>> Thanks man! Yeah, they had a big ass pump and was really sore the day after

Somoan>> Yep, I try to do 'em so they hit my chest instead and even though I don't feel 'em too much in my tri's that way they must still hit them a lot since my shoulderpress suck so much

Prince>> Thanks

Skeptic>> Volume is my game! And yeah - chest was pretty sore the day after.

DriddZ>> Haha, gettin' tough on me now, huh!? :bball: Thanks man - I hope I can get that incline a lot more up during the next couple of weeks since i've put my regular bench a lot up lately. Yeah - a good shot of caffeine and i hit those big ass sessions with ease

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Tuesdays backsession:

WO 17/2 - 2009

Huge session again - lots of volume.

Tuesday: Back/trapz/rear delts/ biceps

A T-bar rows:

12 @ 40kg
10 @ 60kg
12 @ 80kg
12 @ 80kg
12 @ 80kg
10 @ 80kg

B Pull ups (overhånd):

22 x bw
15 x bw

C1 Freemotion pulldown:

10 @ 100
11 @ 100
10 @ 100
10 @ 100

SS:

C2 Db rows:

10 @ 36kg
10 @ 43,5kg
12 @ 43,5kg
10 @ 43,5kg
10 @ 43,5kg
10 @ 43,5kg

D Cg pulldown:

Dropset:
18 @ 75 + 15 @ 72,5 + 12 @ 70 + 10 @ 67,5

E Incline db curls:

9 @ 13,5kg
9 @ 18,5kg
8 @ 18,5kg
10 @ 16kg
10 @ 16kg

F Cable curls:

Dropset:
12 @ 52,5 + 10 @ 50 + 12 @ 45
Dropset - Preacher curls on ball:
8 @ 45 + 7 @ 40 + 9 @ 35

G1 BB shrugs:

12 @ 60kg
12 @ 90kg
12 @ 90kg
12 @ 90kg

SS:

G2 band pull aparts:

4 x 12 reps @ blue band

Db rows:

30 @ 36kg

Allll the way down touching the ground, good stretch on each rep Just felt like doing it ...I was wasted afterward.
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[Essensen]

WO 18/2 - 09

Did a leg-session today early before school. I revised my squat-technique a lot - I go deeper now which makes it a lot harder for me since i suck at it. I try to do some more volume when squatting since I had to drop a bit down in weight.

Wednesday: legs/calves/abs

A Squat:

10 @ 50kg
8 @ 80kg
5 @ 90kg
6 @ 90kg
6 @ 90kg
5 @ 95kg
6 @ 90kg
11 @ 80kg

B1 Hack squat: - machine

12 @ 160
12 @ 260
12 @ 260
12 @ 260
16 @ 200

SS:

B2 Db squats:

15 @ 18,5kg
18 @ 26kg
15 @ 26kg
16 @ 26kg

C Walking lunges - long steps 10 steps/leg:

10 reps/leg @ 18kg

D Walking lunges - small steps 10 steps/leg:

10 reps/leg @ 18,5kg
10 reps/leg @ 18,5kg


E Leg extensions:

100 reps @ 25kg

- Jebus, save me!

F1 Standing calves raises:

10 @ 200kg
10 @ 260kg
9 @ 260kg
15 @ 220kg

SS:

F2 Seated db calves raises:

20 @ 38,8kg
20 @ 38,5kg
20 @ 36kg

G crunches:

5 sets of standing crunches
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[Samoan-Z]

100 fucking reps on the leg ext, good lord that is some shit right there man, and with lunges ...alot of shit is going to be hurting tommrow lol.

 

[Samoan-Z]

Somoan>> Yep, I try to do 'em so they hit my chest instead and even though I don't feel 'em too much in my tri's that way they must still hit them a lot since my shoulderpress suck so much

A tip, when dipping look down towards the ground, almost digging your chin into your chest, to get the pressure unto the chest and allow your feet to hand loose, to work the triceps cross your legs behind you and look straight up like you're locking out in the dead lift.

 

[Essensen]

big z>> 100 reps is fuckin' brutal. It's still hurtig now, two days after I might need to cut some volume on my lower body day tomorrows because of the soreness.

Thanks for the tips, though I was aware of it already

WO 20/2-09

I had no school today (much needed day off) and started the day slowly and took my time doing some chores. I was more than ready to go to the gym when I was done - I fueled up on some super charge and got going.

Friday: Power upper

A Barbell Bench Press:

10 @ 50kg
10 @ 70kg
6 @ 80kg
5 @ 90kg
5 @ 95kg
5 @ 95kg
4 @ 95kg
5 @ 95kg
2 @ 100kg

- somewhat acceptable, I just need to remember to keep my arse on the bench, I got into a nasty habit of lettin' it off on heavy lifts.

B Barbell Rows:

10 @ 60kg
9 @ 90kg
6 @ 105kg
6 @ 105kg
6 @ 105kg
8 @ 105kg
12 @ 90kg

C Incline db press:

10 @ 24kg
8 @ 38kg
6 @ 38kg
6 @ 38kg
6 @ 36kg

- Decent strentgh after the bench.

D Pull ups: (overhånd)

9 x bw
6 @ +15kg
6 @ +15kg
6 @ +10kg
6 @ +10kg
6 @ +10kg

E1 Db standing military press:

10 @ 16kg
6 @ 21kg
6 @ 24kg
6 @ 24kg
6 @ 24kg
6 @ 22kg

- took this instead of push press since they irritate my right pec a bit. I think it's a keeper, they worked well in the routine.

SS:

E2 Chest supported db rows:

8 @ 26kg
8 @ 26kg
8 @ 26kg
8 @ 26kg
8 @ 26kg

F1 Barbell curls:

10 @ 30kg
10 @ 40kg
8 @ 50kg
8 @ 50kg
8 @ 50kg
10 @ 45kg

-Fuldstændig strict - akkurat som jeg er kendt for at lave dem

SS:

F2 Dips:

20 x bw
8 @ +20kg
8 @ +35kg
9 @ +35kg
8 @ +35kg
9 @ +30kg
9 @ +30kg

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[Essensen]

WO 21/2 -09

Yesterdays WO. Worked a lot with my technique in front squat - the owner of the gym i'm training in gave me some really good advice.

Saturday: power lower body

A Front squat:

10 @ 40kg
9 @ 60kg
6 @ 70kg
2 @ 80kg
3 @ 85kg
3 @ 85kg
8 @ 70kg
8 @ 70kg
6 @ 70kg
12 @ 60kg

B Deadlift:

10 @ 50kg
8 @ 90kg
3 @ 120kg
3 @ 120kg
4 @ 120kg
5 @ 120kg

C1 Db bulgarian split squats:

10 @ 11kg
10 @ 11kg
6 @ 13,5kg
6 @ 13,5kg

SS:

C2 Glute ham raise:

10 x bw
8 x bw
8 x bw
7 x bw

D1 Standing unilateral leg curls:

10 @ 17,5kg
10 @ 25kg
10 @ 25kg + 10 @ 22,5kg

SS:

D1 Donkey raises:

12 @ 25kg
12 @ 40kg
12 @ 40kg + 10 @ 25kg

SS:

Lateral raises:

12 @ 11kg
10 @ 13,5kg
10 @ 13,5kg + 10 @ 11kg

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[Essensen]

WO 23/2-2009

Slammed my chest, delts and tri's today. Wasn't feeling at my best, but had a decent session though.

Monday: chest/shoulders/triceps

A Incline bb press

10 @ 50kg
8 @ 70kg
9 @ 77,5kg
9 @ 77,5kg
8 @ 77,5kg
10 @ 75kg

B Decline db press:

9 @ 36kg
9 @ 36kg
8 @ 36kg
8 @ 36kg

C Wide grip dips:

27 x bw
24 x bw

- Weak, no jucie in them titties.

D cable crossovers:

10 @ 25
Dropset:
12 @ 33,2 + 12 @ 27,5 + 12 @ 22,5
Dropset:
12 @ 32,5 + 10 @ 27,5 + 14 @ 20

E Eqi stretch

11 kg @ ca. 65 sek ~ db flies

F Seated db shoulderpress:

9 @ 21kg
10 @ 23,5kg
10 @ 23,5kg
10 @ 23,5kg

G1 Seated Lateral raise:

10 @ 10kg
9 @ 16kg
10 @ 13,5kg
10 @ 13,5kg + 10 @ 11kg

SS:

G2 Front raise:

10 @ 11kg
8 @ 13,5kg
10 @ 13,5kg

H Decline French press:

10 @ 10kg
10 @ 25kg
10 @ 25kg
10 @ 22,5kg
9 @ 22,5kg
+barbell

I One arm cable pushdown:

10 @ 40
2 x 10 @ 60
10 @ 50
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[Essensen]

WO 24/2 - 2009

A solid session after school today - lots of volume and decent pump in teh back!

Tuesday: Back/trapz/rear delts/biceps

A T-bar rows:

12 @ 40kg
10 @ 60kg
10 @ 85kg
10 @ 85kg
10 @ 85kg
10 @ 85kg
10 @ 80kg

B Pull ups (OH):

22 x bw
16 x bw
2 x bw /10 sec koncentric and eccentric phase.

C1 Freemotion pulldown:

10 @ 90
10 @ 120
10 @ 120
10 @ 100
10 @ 100

SS:

C2 Db rows:

10 @ 36kg
10 @ 46kg
12 @ 46kg
10 @ 46kg
10 @ 46kg

D Cg cable rows:

Dropset:
14 @ 75 + 12 @ 70 + 10 @ 60
Dropset:
10 @ 75 + 8 @ 65 + 10 @ 50

E Incline db curls:

8 @ 13,5kg
10 @ 18,5kg
9 @ 18,5kg
8 @ 18,5kg
8 @ 18,5kg

F Cable curls:

Dropset:
12 @ 55 + 10 @ 52,5 + 10 @ 47,5
Dropset:
12 @ 55 + 10 @ 50 + 10 @ 45 + 10 @ 40

G1 BB shrugs:

12 @ 60kg
12 @ 90kg
12 @ 95kg
12 @ 95kg

SS:

G2 band pull aparts:

12 @ red band
8 @ green band
12 @ blue band
12 @ blue band + 11 @ red band

Db rows:

28 @ 38,5kg

- that was hard.

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[Essensen]

WO 25/2 - 09

I did legs this morning before school. I wasn't feeling like doing legs this early at first, but when I got started the motivation came and i got into a good groove thorughout the workout.

Wednesday: legs/calves/abs

A Squat:

10 @ 60kg
9 @ 80kg
6 @ 90kg
5 @ 92,5kg
6 @ 92,5kg
8 @ 90kg
8 @ 90kg
10 @ 80kg

B1 Hack squat:

11 @ 70kg
10 @ 100kg
10 @ 100kg
10 @ 100kg

SS:

B2 Db squats:

15 @ 18kg
15 @ 28kg
15 @ 28kg
15 @ 28kg

I was drenched in sweet after this superset

C Walking lunges - long steps 10 steps/leg:

2 sets x 10 reps/leg @ 18kg

D Walking lunges - small steps 10 steps/leg:

10 reps/leg @ 20kg

E Leg extensions:

100 reps @ 22,5kg

F1 Standing calves raises:

12 @ 70kg
10 @ 110kg
10 @ 120kg
10 @ 120kg + 8 @ 110kg

SS:

F2 Seated db calves raises:

25 @ 38kg
20 @ 38kg
20 @ 38kg

G crunches:

6 sets - weighted
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