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  1. #163
    great squats and dead lifts mate! Leg pumps are awesom volume is looking good man!


    She really looks like someone set her face on fire and put it out with a bike chain.



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  2. #164
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Skeptic>> Cheers mate And welcome in the log

    WO 27/10-2008

    I had some strange dreams this night and was pretty desoriented when i woke up. Tried to sleep some more but the guy living in the flat above decided to deflower some chick this morning and that was not a quiet act at all - so I gave up and got up.

    Not too much energy for training, but I guess it was an allright bout.

    Mandag: (Max-effort upper body)

    Chins:

    20 x bw

    A. Me Bench press:

    10 @ 50kg
    8 @ 70kg
    6 @ 80kg
    3 @ 85kg
    3 @ 90kg
    3½ @ 95kg - fuck me - same shit as last time. 4th rep was so close. Next time I'll aim for 5 reps with 92,5kg instead.
    5 @ 90kg

    B Db incline bench press: (supplemental lift)

    10 @ 24kg
    15 @ 32kg
    12 @ 32kg
    8 @ 32kg

    C1 Barbell Rows:

    10 @ 60kg
    8 @ 80kg
    9 @ 102,5kg
    9 @ 102,5kg
    10 @ 100kg

    SS

    C2 Cable Scarecrows:

    15 @ 3,75kg
    10 @ 8,75kg
    10 @ 8,75kg
    10 @ 7,25kg

    D1 Barbell Shrugs

    10 @ 60kg
    10 @ 90kg
    10 @ 105kg
    10 @ 105kg

    SS:

    D2 Rack chins: (extra)

    10 x bw
    8 @ +14kg
    8 @ +14kg
    8 @ +14kg
    10 @ +10kg

    E1 Db incline curls:

    10 @ 15kg
    8 @ 21kg
    9 @ 21kg
    8 @ 19kg
    8 @ 19kg

    db spidercurls:

    14 @ 14kg

    SS:

    E2: Overhead rope extensions:

    15 @ 17,5kg
    12 @ 24,5kg
    8 @ 35kg
    9 @ 35kg
    7 @ 35kg
    12 @ 28kg
    ----------------------------------------------------------------------------------------------------------------------------------------




  3. #165
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Nice sessions man! good intensity!


    sigpic70213 7


  4. #166
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    Icon13

    nice workout session bro
    damn with all thoughs exercises you still had gas in the tank to keep pushing yourself into some heavy and nice weights, awesome stuff man.

    Rack chins FTW!!!! i love em now :keke: i did them for the first time last week, mega pump!
    nice bench press bro, shame about the 6th set :keke: , but i see you made up for it on the last set even dropped afew kg but really gave it all out

    Heavy BB rows bro!!! you made it look easy as, damn you :angrydude:....... :keke:

    overal great workout session mate, you should be really happy with it.

    P.S what are spider curls? i wasgoing to type spiderman curls :keke:


    [OCT 08,FEB 09|MOTM] DriDDeRz
    [2008 MOTY|2nd]


    My Inbox is always open for Questions & help regarding anything


  5. #167
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Prince>> Thank buddy!

    Driddz>> Thanks for stopping by mate Yeah - rackchins are pretty nice, makes u able to focus a lot on the back and since I have a weak back that's good.
    Yep, that bench is not going well atm, but hopefully i'll be able to bring the numbers up a bit.
    Spidercurls is a great exercise for the bi's. Basically you just take a db og BB, whatever you prefer, and go to a preacherbench - but insted u use the 'wrong' side of the bench- so your arms is fixed on the vertical side of the bench. And then you just curls away - gives a great pump. Did that make sense?

    Motta>> Jeg vidste faktisk heller ikke det var fatman PU - så der blev jeg også lidt klogere. Og tak (:

    WO 29/10 – 08

    WO from yesterday:

    Squat:

    10 @ 60kg
    9 @ 80kg
    5 @ 90kg
    5 @ 95kg
    1 @ 100kg
    4 @ 102,5kg
    9 @ 90kg
    - shitty squatting.

    Db lunges:

    10 @ 10kg
    12 @ 18kg
    12 @ 20kg
    12 @ 20kg

    SS:

    Standing Calf raises:

    12 @ 40kg
    14 @ 80kg
    12 @ 100kg
    12 @ 100kg
    12 @ 100kg + 10 @ 90kg + 10 @ 80kg + 10 @ 60kg

    SL DL:

    10 @ 60kg
    8 @ 80kg
    6 @ 105kg
    8 @ 102,5kg
    8 @ 102,5kg
    - tough today.

    Leg extensions:

    12 @ 40kg
    12 @ 50kg
    12 @ 60kg
    12 @ 60kg + 10 @ 50kg + 10 @ 40kg + 9 @ 30kg
    - Absolutely insane pump. I had to stop 4-5 times when I was going down the stairs afterwards to do my ab circuit. I simply couldn't walk :keke:

    Ab circuit:
    3 rounds @ 10 reps (sprinter sit-us, v-ups, toe touches, hip thrusts)
    - hard as usual.
    -----------------------------------------------------------------------------------------------------------------------




  6. #168
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 30/10-2008

    Slept really wierd this night and was all desoriented when I got up. It never really went away, but I got a decent bout anyways. I changed a few exercised - just for some variation and also I didn't rep out today since Joe Defranco explains that you should change the rep-scheme on the rep upper body day every 4-5 weeks and go for 12-15 reps instead of the 20-25 + failure.


    Incline BB bench press: (repetition-exercise)

    12 @ 40kg
    11 @ 50kg
    12 @ 65kg
    12 @ 70kg
    11 @ 75kg
    12 @ 72,5kg

    - decent.

    Hammerstrength lat pulldown:

    12 @ 50kg
    12 @ 70kg
    10 @ 80kg
    10 @ 80kg - neutral grip
    10 @ 75kg

    SS

    Lying rear lateral raises:

    10 @ 6kg
    10 @ 9kg
    10 @ 9kg
    10 @ 8kg

    DB shoulderpress:

    10 @ 20kg
    8 @ 30kg
    7 @ 30kg
    9 @ 26kg
    8 @ 26kg
    - acceptable

    SS:

    Rope pulldown: - extra

    12 @ 21kg
    12 @ 26kg
    10 @ 28kg
    10 @ 28kg

    Db rows: - extra

    10 @ 36kg
    12 @ 40kg
    12 @ 40kg
    12 @ 40kg
    12 @ 40kg
    10 @ 34kg - on a decline bench. I think i'll do it this way the next time.

    SS:

    Db shrugs:

    10 @ 28kg
    10 @ 38kg
    10 @ 38kg
    10 @ 38kg

    Triceps pushdown:

    18 @ 17,5kg
    15 @ 24,5kg
    15 @ 35kg
    15 @ 35kg
    15 @ 31,5kg

    SS:

    Hammerstrength Machine biceps curl:- extra

    15 @ 20kg
    11 @ 30kg
    10 @ 35kg
    9 @ 35kg
    10 @ 32,5kg

    - Swole guns.

    Cable crossovers: - extra

    15 @ 12,5kg
    15 @ 15kg
    15 @ 15kg
    16 @ 15kg

    - nice pump
    ---------------------------------------------------------------------

    And then i went home and ate non-stop for almost 50 mins :keke:




  7. #169
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Huge voluma and great weights ur using! awesome job man!




  8. #170
    Mecca V.I.P. bodybuilding reputation
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    the spidercurls sorta did make sence :keke: i think you should record a video whn you do them again next :keke:

    Damn bro!!! huge workout, smashing the body... LEFT.....RIGHT.....CENTRE......REAR..

    huge numbers and nice set of weights from start to finish.. whatever energy pills your on... give me some




  9. #171
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Prince>> Thanks bro - great having u so much in the log!

    Driddz>> ha ha, yeah - thought it might sounded a bit confusing! Yep, I should fix a video of that - it would also be a great chance to flash them guns :keke: Atm i'm using super charge for energyboost before wo's - but I usually have decent energylevel without that stuff. I just bought some superpump - saw u gave it a good review in the supplement-thread so I decided to give it a shot. Do you take i every day ? Cause i'm planning on only using it on trainingdays and then use regular creatine every day.

    WO 31/10-2008

    I did cardio today before school:

    bike: 15 min

    Crosstrainer: 21 min

    lying bike: 6 min

    = 42 min

    +

    Machine crunches:

    10 @ 46kg
    6 @ 60kg
    8 @ 53kg
    8 @ 53kg
    8 @ 53kg

    SS:

    Seated horizontal calf raise:

    12 @ 75kg
    12 @ 95kg
    10 @ 115kg
    10 @ 105kg + 12 @ 75kg in legpress machine
    10 @ 105kg + 10 @ 55kg in legpress machine
    10 @ 105kg + 15 donkeyraises @ bw
    10 @ 105kg + 20 donkeyraises @ bw

    ---------------------------------------------------------------------------------

    Got work tomorrow so i'll squeeze the wo in afterwards - the usual intense training for 40 min or how long I have (depends on how busy it is at work)




  10. #172
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Nice cardio and core workout! those calf raises look intense too!




  11. #173
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    Icon13

    That would be awesome if you could post up a video of the spidercurls :keke:
    yeah i only took superpump on training days but i stopped taking it on leg days because i 90% of the time always get a full blood pump in them :keke:
    roughly 2 - 3 scoops works great but at the dosage of 3 scoops it runs out to fast iv only got 2 scoops left or not even , prolly more like 1.5 scoops left lol but i have 1 full bottle of no shotgun and horse power to use up lol.
    what flavour of Superpump did you buy?
    any questions regarding superpump let me know bro


    Nice recent workoutbro!!

    i tried donkey calve raises afew time... i just ouldn get the donkey movements right :keke:
    i like how you split your cardio up on 3 different machines a great way to really shock the body aswel
    heavy calve raises bro awesome stuff




  12. #174
    Mecca V.I.P. bodybuilding reputation Mikew's Avatar
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    Im still amazed by the sheer quantity of exercises and sets you do : ) It still looks like you can handle it though, so keep it up.




  13. #175
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    MikeW>> Cheers mate Yeah, I'm conditioned to it so it's really no problem, but sometimes I wonder if I should do less volume and then go heavier... but after all i'm just a volume-junkie!

    Driddsz>> I'll see what i can do about the vid! Good info there on the superpump... yeah, that stuff runs out too quickly compared to how expensive it is Yep, I always split my cardio up like that - makes it a lot less boring when doring different movements! Good having you in the log dridders

    Prince>> Thanks mate

    WO1/11 - 2008

    Yesterdays session after work. I was alone my whole shift at work and since it was the 1st of the month people went pretty crazy buying stuff (I work in a blockbuster) - and with no help it got pretty stressfull. As soon as I was able to get off I rushed to the gym and got going with the weights. I had exactly 40 minutes before the y closed so I put some heavy metal in the ears and went to war

    I supersetted everything and had no rest so I got a lot done in those 40 min - I even had a blood-like taste i my mouth from pushing myself with no rest! Good session though, happy with getting the work done i got.

    Push press:

    9 @ 40kg
    5 @ 52,5kg
    5 @ 52,5kg
    6 @ 50kg
    8 @ 40kg

    SS:

    Db Lateral raise:

    12 @ 10kg
    9 @ 14kg
    8 @ 14kg
    9 @ 13kg
    10 @ 13kg

    T-bar rows:

    12 @ 40kg
    9 @ 70kg
    8 @ 80kg
    8 @ 80kg
    8 @ 70kg
    +barbell

    SS:

    Incline flyes:

    15 @ 18kg
    12 @ 24kg
    10 @ 24kg
    10 @ 24kg

    Cg pulldown: (narrow grip)

    10 @ 52kg
    8 @ 72kg
    6 @ 82kg
    6 @ 82kg
    8 @ 82kg

    SS:

    facepulls:

    12 @ 21kg
    10 @ 21kg
    10 @ 21kg

    cable curls:

    12 @ 12,5kg
    8 @ 17,5kg
    Dropset:
    8 @ 17,5kg + 10 @ 15kg + 10 @ 12,5kg + 10 @ 10kg

    SS:

    Dips:

    20 x bw
    3 @ +25kg
    8 @ +30kg
    7 @ +40kg
    7 @ +40kg
    25 x bw
    -----------------------------------------------

    Holy crap - downright nasty session there. Today I'm doing some deads and front squat + abs and calves. I might do some cardio as well.




  14. #176
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO d. 2/11 - 2008

    Quick session with a buddy of mine today - only lifted so I could justify eating a lot of food today

    Deadlifts:

    10 @ 60kg
    8 @ 90kg
    5 @ 120kg
    5 @ 130kg - Touch and go
    2 @ 140kg - Touch and go
    5 @ 120kg
    5 @ 120kg

    Front Squat:

    10 @ 40kg
    10 @ 50kg
    9 @ 60kg
    5 @ 70kg
    5 @ 70kg
    5 @ 70kg
    8 @ 60kg

    One legged calf raise:

    12 @ 10kg
    11 @ 15kg
    10 @ 15kg
    10 @ 15kg
    10 @ 15kg +12 @ 10kg

    Rope crunches:

    10 @ 28kg
    10 @ 35kg
    12 @ 38kg
    10 @ 38kg
    10 @ 38kg

    Crosstrainer:

    10 min
    -----------------------------------------------

    Tomorrow: ME bench and upper body session.




  15. #177
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Strong session man! keep it up!!




  16. #178
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Thanks Prince

    And Dridderz - forget to answer this before: I bought my superpump with fruit punch blast flavour ... what do you have and how does it taste?




  17. #179
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Wow,lot of work done in those sessions.Excellent work man




  18. #180
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Lionheart>> Thanks mate

    WO 3/11-2008

    Crappy session today - slept like shit and had no motivation. Just one of these days.

    The numbers:

    Mandag: (Max-effort upper body)


    A. Me Bench press:

    10 @ 50kg
    8 @ 70kg
    6 @ 80kg
    3 @ 85kg
    1 @ 90kg
    4 @ 92,5kg
    10 @ 80kg

    - no power in them boobs!

    Chins:

    21 x bw

    B Db incline bench press: (supplemental lift)

    10 @ 24kg
    9 @ 34kg
    12 @ 32kg
    8 @ 32kg

    C1 Barbell Rows:

    10 @ 60kg
    8 @ 80kg
    8 @ 90kg
    9 @ 105kg
    8 @ 105kg
    8 @ 60kg - 2 sec squeeze

    SS

    C2 Cable Scarecrows:

    12 @ 3,75kg
    10 @ 8,75kg
    10 @ 8,75kg
    10 @ 8,25kg

    D1 Barbell Shrugs

    10 @ 60kg
    12 @ 90kg
    12 @ 90kg
    12 @ 90kg

    - doms in trapz from yesterdays deadlifts so kept the weight low

    SS:

    D2 Hammerstrentgh iso-lateral seated rows: (extra)

    10 @ 35
    10 @ 50
    10 @ 55kg
    Oh grip:
    10 @ 50kg
    10 @ 55kg

    E1 Db incline curls:

    9 @ 15kg
    8 @ 22kg - oh lawd...heavy!
    9 @ 20kg
    10 @ 16kg
    10 @ 16kg

    SS:

    E2: Standing Ez triceps extensions:

    10 @ 20kg
    10 @ 30kg
    10 @ 30kg
    12 @ 25kg
    12 @ 25kg
    + barbell
    ----------------------------------------------------------------------------------------------------------------------------------------






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