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  1. #1
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Teh log of Essensen

    Hey MM

    Another dane is hereby starting a log on mm :coolguy: I have been a member for at while now (just haven't been posting much) and think MM is an awesome forum and want to contribute to the site.

    I'm starting this log for a number of reasons - first of all: I'm getting kinda bored of my other logs on danish forums; the activity can be pretty low at times and it seems like u guys are good at keeping activity high in the logs. Secondly; I miss the american culture. I lived in the states for 6 months and loved it - and wouldn't mind at all going back and stay for a longer time. This is a way of getting in touch with that culture again and the language (:

    So I'm hoping this is a right thing to do and I myself will try to do my best to become more active on the board and post some interesting stuff in my log.

    About me:

    I live in Denmark (Copenhagen - same place as Tunen and Nissen).
    Ocupation: Student (studying danish)
    Age: 22 years old
    Height: 173 cm (5' 8.1")
    Weight: Currently about 65,5kg (144,1 lbs).
    Yeah - I know, I weigh as much as a bird :greddy: I've been at 84 kg (184,8 lbs) and had a considerable bigger amount of musclemass, but I looked like shit when I took of my shirt so I decided to do something about it and dieted for quite a while (I actually started cutting while staying in the US) and now I'm in a decent shape.

    I've been cutting further down for the summer (prolly around 7-8% bodyfat right now), but right now i'm lookin' for putting on some mass. My current routine is "The Waterbury High Frequency System " - so at the moment i'm hitting the gym 4 days a week and two of those days I'm training AM and PM-sessions. I make sure to get a lot of food and hopefully I will see some results. This will change in about 3 weeks when I go back to school - the only reason I'm able to do this is because of my summer vacation. I'll probably go back to some good old fullbody 3 times a week when school starts.

    Some pictures of how my form currently look like(with pump and stuff - not the back pic though). Lightning aren't to bad either :keke:

    dsc01869fg5 1

    spa0073redixp2 1

    spa0041111zj7

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  2. #2
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO the 11th of august - 2008

    My roomate is becoming an electrician and is getting up at the crack of dawn and for some reason i'm really sensitive to noise so I wake up almost every day when he gets up - and then I can't go to sleep again :dunnodude: It's starting to get really annoying - kinda ruining my day. But this is not new - I almost always sleep like crap so you guys will prolly here me complaining a lot about that

    Never the less - I pulled my self together, downed some super charge, the caffeine kicked in and I was ready to finish of the first session of the day.

    AM-Workout

    Back Squat: A1 (narrow stance)

    9 @ 60kg
    6 @ 95kg
    6 @ 95kg
    6 @ 90kg
    6 @ 90kg

    SS:

    Bent over barbell rows: A2

    10 @ 60kg
    8 @ 80kg
    6 @ 105kg
    6 @ 105kg
    6 @ 100kg
    6 @ 100kg

    - Nasty superset; got the sweet going.

    bench press: B1 (narrow grip)

    10 @ 50kg
    8 @ 70kg
    6 @ 85kg
    6 @ 82,5kg
    6 @ 82,5kg
    6 @ 82,5kg

    - I haven't been doing bench press with proper weights for the last two weeks and I definitely felt that today; my strength was non-existing.

    Standing calf raises: B2 (straight feets)

    5 sets
    + slæde
    - Didn't write the weight down and forget it.

    Seated db shoulderpress: C1

    10 @ 20kg
    6 @ 28kg
    6 @ 28kg
    6 @ 28kg
    6 @ 26kg

    Db lunges: C2

    8 @ 13kg
    6 @ 21kg
    6 @ 21kg
    6 @ 20kg
    6 @ 20kg

    Db hammercurls: D1

    8 @ 15kg
    6 @ 24kg
    6 @ 24kg
    6 @ 22kg
    6 @ 22kg
    - A little extra for teh guns.

    Sets: 4
    Reps: 6
    Rest: 60s between pairings
    Load: 8RM
    ---------------------------------------------------

    Time. about 1 hour and 15 min.

    And yeah - I'm weak (especially compared to Tunen and Nissen and a lot of your gouys here on the forum) - but I'm doing my best at this bodyweight. Hopefully I will get my numbers up a bit when gaining some kg's.




  3. #3
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Træning den 11. august - 2008

    Late session in the gym. I remembered not to overeat at dinner (had a problem the last couple of times with eating too much food and feeling all bloated when training) and was able to train without feeling uncomfortable. I was a bit tired from the lack of sleep and todays first session, but I felt good as soon as I got the weights going.

    The PM-session is always with higher reps and lighter load.

    PM-session

    Back Squat: A1 (wide stance)

    10 @ 60kg
    12 @ 75kg
    12 @ 75kg
    12 @ 70kg

    SS:

    Seated cable rows:A2

    10 @ 23kg
    12 @ 30,5kg
    12 @ 30,5kg
    12 @ 30,5kg

    Standing calf raise:B1 (feet angled out)

    12 @ 40kg
    12 @ 70kg
    12 @ 80kg
    12 @ 80kg
    +sled

    SS:

    bench press:B2 (wide grip)

    10 @ 50kg
    12 @ 72,5kg
    12 @ 72,5kg
    12 @ 65kg
    - something got annoyed in my right pec; gonna keep an eye on that.

    Military press: C1

    10 @ 30kg
    12 @ 42,5kg
    12 @ 40kg
    12 @ 40kg

    SS:

    Bulgarian split squat:C2

    12 @ 10kg
    12 @ 13kg
    12 @ 13kg

    Db curls:D

    12 @ 15kg
    12 @ 17kg
    12 @ 17kg
    - Vascularity was crazy here for some reason.

    Sets: 3
    Reps: 12
    Rest: 75s between each pairing
    Load: 14RM
    -----------------------------------------------------

    Time: about. 50 min.




  4. #4
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    hey man nice intro and everything! welcome to the logs!!

    First off....u have a good looking physique! its not about how much u weigh..its aout how u look!!

    Strentgh is pretty decent( and pls do not compare to those cyborgs called nissen and tunen...they are freak! in the good way of course)

    Kepp it up and log frequently!


    sigpic70213 7


  5. #5
    Mecca V.I.P. bodybuilding reputation Hypocrisy86's Avatar
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    Welcome to the logs bro!
    Killer intro man.
    strength and vascularity is impressive man, keep posting!!




  6. #6
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    PrinceVegeta: Thanks mate
    You are most definitely right - but it's still kinda embaressing to be outweighed by girls from time to time
    Your right about Tunen and Nissen - pure freaks.. JohnnyBravo as well. They got a freak-club going on there :keke:
    I will - ususally I'm pretty good at keeping my log updated (:

    Hypocrisy86: Thanks a lot Hypo! I'll do my best to keep posting

    Workout 12/8 - 2008

    I had some decent sleep today since my roomate was at a girls place - still not a deep and pleasent sleep, but at least it was about 8 hours.

    I've got some horrific DOMS in my glutes and pecs (probably from not benching 'heavy' in two weeks) today - they are killing me. To spare my glutes and pecs a bit I substituted deadlifts with rackpulls and did high db inclines instead of just incline - it worked okay.

    The workout wen't really well - I had a lot of energy and ended up putting some extra work in the prescribed routine. Oh well - at least it was for my weakpoint; back.

    A1 Rackpulls: (narrow stance)

    10 @ 60kg
    8 @ 90kg
    6 @ 120kg
    6 @ 130kg
    6 @ 125kg
    6 @ 125kg - touch and go
    6 @ 125kg - touch and go

    SS:

    A2 High Incline db Bench Press:

    10 @ 24kg
    6 @ 34kg
    - Changed to high incline db's here - to many doms.
    6 @ 32kg
    6 @ 32kg
    6 @ 32kg
    6 @ 32kg

    - Sweet was literally dripping from me here; damn those supersets are hard.

    B1 Chin-ups: (overhand grip)

    8 x bw
    6 @ +12,5kg
    6 @ +12,5kg
    6 @ +10kg
    6 @ +10kg

    SS:

    B2 Triceps pushdowns:

    14 @ 21kg
    8 @ 28,5kg
    6 @ 35kg
    6 @ 38,5kg
    6 @ 38,5kg
    6 @ 38,5kg

    D1 front pulldown: (palms up grip) - extra

    10 @ 52kg
    6 @ 82kg
    6 @ 82kg
    6 @ 82kg

    D2 Machine shrugs: - extra

    10 @ 40kg
    6 @ 100kg
    6 @ 110kg
    6 @ 110kg

    E1 db lateral raise: - extra

    10 @ 10kg
    2 x 8 @ 12kg

    E2 Db rows: - extra

    6 @ 38kg
    6 @ 38kg
    6 @ 38kg

    F1 horisontal calf raise: (feet angled out)

    8 @ 85kg
    3 x 6 @ 125kg
    6 @ 115kg

    SS:

    F2 machine crunches:

    5 sets @ 8-10 reps

    Sets: 4
    Reps: 6
    Rest: 60s between pairings
    Load: 8RM
    ------------------------------------------------------------------------------------------------------

    Time: About 1 hour and 15 min.




  7. #7
    Mecca V.I.P. bodybuilding reputation Bulkboy's Avatar
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    hey bro, nice with a new log, i gotta say u look bigger than 65 kg thats for damn sure, u got a really good looking physique, nice arms, nice back detail and thickness and traps and shoulders looks solid. honestly weight isnt that important as long as u look good

    training looks real solid too, good benching and squatting, bent over rows looks strong too m8. keep it up, ill be checking back in bud


    Out of the night that covers me,
    Black as the Pit from pole to pole,
    I thank whatever gods may be
    For my unconquerable soul.

    In the fell clutch of circumstance
    I have not winced nor cried aloud.
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    My head is bloody, but unbowed.

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    How charged with punishments the scroll,
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    I am the captain of my soul.


  8. #8
    Mecca V.I.P. bodybuilding reputation
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    You are useless.

    What is "træning" and "slæde"?



























    welcome


    sigpic67381 1
    I'll suplex your ass Brian Dawkins style :wutyousay:


  9. #9
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Bulkboy: Thanks for the compliments man I completely agree about the weight-thing, but i still I hope to gain some mass this winther though - would be great.

    Training is going pretty well atm (probably due to the extra calories) - so I'm just giving it a 100% the last 3 weeks of my vacation.

    Tunen:

    I'm utterly useless! Thought I checked it properly for danish words - I guess I missed a couple :keke:

    Thanks mate




  10. #10
    Mecca V.I.P. bodybuilding reputation Till's Avatar
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    Hey dude. Welcome to the logsection. Pics and stats are looking good and those WOs are great. Keep at it.

    Don't worry about Tunen, Nissen and Funboy JB - they blow goats - and each other, I'm told.


    Train Hard!


  11. #11
    Mecca V.I.P. bodybuilding reputation philosopher's Avatar
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    I think I'm moving to Denmark. All those guys from Denmark have great physiques it must be something in the water over there

    Welcome in the log section


    liberation trough self brutalization, real men don't fear pain and thus can't be controlled.


  12. #12
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Quote Originally Posted by Essensen View Post
    I live in Denmark (Copenhagen - same place as Tunen and Nissen).
    I live here too.


    Welcome to MM and good luck with your log here.
    It will not take long before the ghey jokes will be all over your log.


    Get Ripped, Get Laid.


  13. #13
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Quote Originally Posted by Till View Post
    Hey dude. Welcome to the logsection. Pics and stats are looking good and those WOs are great. Keep at it.

    Don't worry about Tunen, Nissen and Funboy JB - they blow goats - and each other, I'm told.
    Hey Till! Thanks - I'll try to do my best! I won't worry about 'em, they seem to get what they want from each other :keke:

    Quote Originally Posted by philosopher View Post
    I think I'm moving to Denmark. All those guys from Denmark have great physiques it must be something in the water over there

    Welcome in the log section
    Thanks for the welcome! I still think i have a long way to go before i can call my physique 'great' - but i'm working on it


    Quote Originally Posted by Johnny Bravo View Post
    I live here too.


    Welcome to MM and good luck with your log here.
    It will not take long before the ghey jokes will be all over your log.
    Thanks JB! That was acutally my biggest concern when I pressed the 'submit' button But I guess that just one thing i will have to deal with when having a log here :gheyfight:




  14. #14
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Workout 13/8 - 2008

    I did some cardio today even though i wasn't really up for it - but felt nice when I was done!

    Cardio:

    15 min bike

    15 min crosstrainer

    5 min bike

    6 min PW on treadmill

    = 41 min
    ---------------------------------------




  15. #15
    Mecca V.I.P. bodybuilding reputation
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    but seriously dude - why?




  16. #16
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    So I can eat more

    And because I at one time didn't do any cardio at all and as a result I couldn't walk up the stairs without feeling out of breath.

    As long as it is low to medium-intensity twice a week for 30-40 min's I don't feel it will hinder any potentiel hypertrophy. I'm guessing your not of that opinion ?




  17. #17
    Mecca V.I.P. bodybuilding reputation
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    Quote Originally Posted by Essensen View Post
    So I can eat more

    And because I at one time didn't do any cardio at all and as a result I couldn't walk up the stairs without feeling out of breath.

    As long as it is low to medium-intensity twice a week for 30-40 min's I don't feel it will hinder any potentiel hypertrophy. I'm guessing your not of that opinion ?
    I just hate doing any cardiovascular activity. If I get too fat I cut the carbs. Besides that, cardio is homosexual :techn9ne:




  18. #18
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Quote Originally Posted by Tunen View Post
    I just hate doing any cardiovascular activity.
    JB told me differently :greddy:

    I don't mind cardio too much actually - as long as I have music or something to watch in the TV i'm good.






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