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Essensens epic physiquebuilding

Essensen

Essensen

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Essensens epic physique building

Hey MM!

I'm going to start a log here again since it's a cool place to hang around :2: I got lazy with the old one so I'm redeeming myself with this one.

I'm currently doing ABC-training by Dr. Squat. It's a challenging and diverse routine - which is why I like it.

I'm coming off this summers diet and are now trying to gain some much needed mass.

Weight: currently 145 lbs
Bf: about 8%
Height: 173cm
 
Essensen

Essensen

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I gonna start of with my three latest sessions - just so you het an idea of what I'm doing atm.

WO 10/10 - 2009

Pecs: (B workout)

Bench press:

11 @ 50kg
8 @ 70kg
6 @ 80kg

5 @ 90kg
5 @ 95kg
6 @ 90kg
6 @ 90kg
5 @ 80kg - m. stop

Db incline press:

15 @ 23,5kg
15 @ 23,5kg
15 @ 23,5kg
15 @ 21kg

Lying cable flies:

30 @ 15kg
30 @ 15kg

Delts: (A workout)

Seated db lateral raise:

10 @ 10kg
10 @ 10kg
10 @ 10kg
10 @ 10kg
10 @ 10kg
10 @ 10kg
10 @ 10kg
10 @ 10kg
10 @ 10kg
10 @ 10kg

Back: (B workout)

Barbell rows:

10 @ 60kg
8 @ 90kg

6 @ 110kg
6 @ 110kg
6 @ 110kg
6 @ 100kg

Db rows:

15 @ 43,5kg
15 @ 43,5kg
15 @ 43,5kg
15 @ 41kg

Straight arm rope pulldown:

30 @ 22,5kg
30 @ 25kg

Abs:

Standing cable crunches:

6 sæt

+ 13 mins of crosstrainer
-----------------------------------------------------------------------------------------------
 
Essensen

Essensen

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WO 12/10 - 2009

Quads: (A workout)

Front squat:

10 @ 40kg

10 @ 50kg
10 @ 50kg
10 @ 55kg
10 @ 55kg
10 @ 55kg
10 @ 55kg
10 @ 55kg
10 @ 55kg
10 @ 55kg
10 @ 55kg

Triceps: (A workout)

Close grip bænk:

10 @ 40kg

10 @ 60kg
10 @ 60kg
10 @ 60kg
10 @ 60kg
10 @ 60kg
10 @ 60kg
10 @ 60kg
10 @ 60kg
10 @ 60kg
10 @ 60kg

Calves:

Standing calves raises:

10 @ 180kg
10 @ 200kg
10 @ 200kg
10 @ 200kg
10 @ 220kg
10 @ 220kg
10 @ 220kg
10 @ 220kg
10 @ 180kg
10 @ 180kg
10 @ 180kg

+ 13 mins on crosstrainer
------------------------------------------------------------------------------------------------
 
Essensen

Essensen

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WO 13/10 - 2009

Todays session. I slept like shit this night, but luckily it didn't seem to influence my training too much.

Btw - I'm currently making weekly videos from my gym showing us all lifting and fooling around. Do you guys wanna check 'em out or no? If so - I can post them in my log.

Back: (C workout*)

Warm up:
Pull ups: 10 x bw
T-bar rows: 12 @ 40kg
Straight arm rope pulldown: 10 @ 20kg

Pull ups: 6 @ +10kg
T-bar rows: 15 @ 70kg
Straight arm rope pulldown: 30 @ 27,5kg
-
Pull ups: 5 @ +15kg
T-bar rows: 15 @ 70kg
Straight arm rope pulldown: 30 @ 27,5kg
-
Pull ups: 6 @ +12,5kg
T-bar rows: 15 @ 70kg
Straight arm rope pulldown: 30 @ 25kg
-
Pull ups: 5 @ +12,5kg
T-bar rows: 15 @ 70kg
Straight arm rope pulldown: 30 @ 25kg

- Pretty wasted afterwards so I had to rest for 5 mins before continuing the session.

Biceps: (B workout)

Barbell curls:

10 @ 30kg
8 @ 40kg

6 @ 50kg
6 @ 52,5kg
6 @ 55kg
6 @ 55kg

Seated db curls:

15 @ 16kg
15 @ 16kg
15 @ 16kg
15 @ 16kg

Rope curls:

30 @ 27,5kg
30 @ 27,5kg

Trapz:

Kettlebell shrugs:

15 @ 40kg
15 @ 40kg
15 @ 40kg
15 @ 40kg

+ plate pinches and some coc.
-------------------------------------------------------------------------------------------------------------------

* C workouts are done without any rest in between sets or 'rounds' - it makes is freakin' taxing, but it's all over rather quickly and it's a nice feeling afterwards.
 
PrinceVegeta

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Welcome back man! great sessions!
 
philosopher

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Welcome back!

Heavy sessions there essens! Keep up the good work
 
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145lbs of broodull frame
 
Essensen

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Prince & Philospoher >> Thanks guys!

Tunen>> 146,08 this morning. Broodull I tell ya!
 
Pickle

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yeah post vids it should be good. nice strength.
 
Essensen

Essensen

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yeah post vids it should be good. nice strength.

Thanks Pickle :music: I posted the videos in the video-section instead of the log since there's quite a lot of 'em. Check it out :)
 

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Essensen

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WO 14/10 - 2009

My shoulders are bothering me big time a right now - and I'm an idiot for working out today. I should just have stayed home and rested - now I'm paying with pain in both shoulders. I haven't had any trouble with them for a lot of years so it's strange that it occours out of nowhere. I will not train upper body for the next couple of days (or the rest of the week depending on how the next couple of days feels) and stack up with anti-inflammatory.

6 min crosstrainer

Chest: (B workout)

Db incline bench press: (slightly lower than normal)

10 @ 23,5kg
8 @ 31kg

6 @ 38,5kg
5 @ 38,5kg
6 @ 36kg
6 @ 36kg

- Decent strength today.

Bench press:

10 @ 50kg
15 @ 75kg
15 @ 75kg
15 @ 70kg

Push ups:

30 x bw
30 x bw
- slow eccentric phase

Triceps: (B workout)

CG floorpress:

8 @ 50kg
5 @ 70kg
5 @ 70kg
6 @ 60kg
6 @ 60kg

Rope pushdown:

15 @ 35kg
15 @ 35kg
15 @ 35kg

One arm hammergrip pushdown:

30 @ 20kg
30 @ 20kg

Abs:

Sprinter sit ups
SS:
Toe Touches
SS:
hip thrusts

10-15 reps - 3 rounds

8 mins crosstrainer
----------------------------------------------------------------------------------------------------------------
 
PrinceVegeta

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Strong session man, sucks about the shoulder pain though, take care of it
 
Essensen

Essensen

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Strong session man, sucks about the shoulder pain though, take care of it

It sucks big time - haven't experienced any pain in them for like 4-5 years and then, out of nowhere, they both start hurting like f*ck! I'm pretty sure it's some kind of inflammation. I hope by god it will go away soon - can't deal with shoulder problems now.
 
Hypocrisy86

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awesome work man, keep it up:)
 
Anabolicus

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Strong sessions man! I'll keep an eye on this log from now on!
 
Bulkboy

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i remember this being one of my fav logs to check out. love the tremendous volume u do, its awesome reading. and extremely impressive strenght considering ur bodyweight as well:2: keep posting!
 
Essensen

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Hypo>> Thanks man

Anabolicus>> Welcome to the log - good to hear :)

Bulky>> Thanks a lot man - your log is one of my fav read as well :) Yeah, we seem to be volume-fiends! Well, not exactly extremely impressive, but I think it's decent considering my bw.

wo 16/10 -2009

My shoulders seems so be doing better - I'm keeping my fingers crossed that it will go away within the next couple of days :uhoh2:

Today I deviated from the protocol and freestyled. It seemed to be the right thing to do considering my shoulder-problem. I only did lower body today - but I still felt the squatting bothering my shoulders - it sucks. I'll see how they are feeling tomorrow. I will be doing some hams tomorrow - nothing exciting.

If my shoulders are game monday I will start doing the 5/3/1 routine 4 times a week - I'm spending too much time training atm compared to how much school-work i need to get done.

Mobility drills

Squat:

10 x 60kg
8 x 70kg
8 x 80kg
3 x 85kg
5 x 90kg
5 x 90kg
5 x 90kg
5 x 90kg
12 x 80kg

Reverse machine Hack squat:

12 x 100kg
12 x 160kg
12 x 200kg
12 x 200kg
15 x 220kg
10 x 220kg

Db walking lunges:

2 x 10 @ 16kg

Leg extensions:

12 x 60kg
14 x 80kg
12 x 80kg
12 x 80kg
10 x 80kg + 10 x 70kg + 10 x 60kg

Shoulder rehab: Band dislocates, scarecrows, scalp pushups and some posterior capsule stretch

Donkey calves raises:

25 x Henrik
17 x Karim
25 x henrik
+ some single leg donkey raises with bw

Deadlift:

10 x 60kg
8 x 90kg
5 x 120kg
5 x 120kg
8 x 120kg
----------------------------------------------------------------------------------------------------------

And that's it.
 
PrinceVegeta

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Good session mate, hope your shoulders heal faster!
 
philosopher

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Intense sessions there mate. With 5/3/1 you will decrease your trianings time for sure as long as you keep the assistance to a minumum. Keep up the good work.
 
Bulkboy

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that is some awesome leg thrashing right there buddy, solid squats and hacks:2: deadlifts AFTER all that? man, ure off the hook:p

hope ur shoulder gets better mate, ive had trouble with my left shoulder as well. and what helped me was taking my time with warming up, and also adding some rotator cuff work. hope it gets better, and good luck with 5/3/1. will be interesting.
 

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