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  1. #181
    Mecca V.I.P. bodybuilding reputation Bulkboy's Avatar
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    feel u on having a crappy session, sometimes ure just not there, and it sure is annoying to leave the gym feeling like u didnt accomplish much. just remember that consistency and just showing up is more than most do and its the reason why u have gotten as far as u have in term of development over most others. so keep hitting it hard bro, and ull keep improving. bench looks good btw, especially considering the fact that ure light as a feather also those chins are incredible, 21 is impressive, and barbell rows looks good too.


    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.
    Under the bludgeonings of chance
    My head is bloody, but unbowed.

    It matters not how strait the gate,
    How charged with punishments the scroll,
    I am the master of my fate;
    I am the captain of my soul.



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  2. #182
    Mecca V.I.P. bodybuilding reputation
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    Sorry for my late reply and pop-in :keke:

    i brought the Raspberry Lemonade flavour and it tastes like sweet candy :keke:

    I see you done those front squats like you mentioned in my training log :keke:
    awesome stuff bro
    i enjoyed front squats because they really isolat the top of the quads with the movement of the squats have to be very steady through the R.O.M nice heavy weight on them aswel bro


    Yeah, each training session test out different amount of scoops with Superpump 250, because each body part will react differently to how meny scoops you use, thats what i noticed aswel, it ranged from 2 scoops, 2.5 scoops, and 3 scoops

    Great recent workout session bro with some heavy numbers in those weights flying around

    im jealous of your barbell rows :keke:


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


    My Inbox is always open for Questions & help regarding anything


  3. #183
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Don't let a bad day crunch on you, it's done just move on and look forward to the next.




  4. #184
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Bulky>> Your right on that one Bulky - consistency is definitely the keyto good progress. And thanks Yeah, weight is still hovering about 67 kg's...I need to eat more!

    Driddz>> Yep, did the front squats in honour of you :keke: Fronts is an awesome movement - too bad is so weak in em - would be nice reppin' with the same weights as Tunen and Nissen does

    Okay - I'll prolly start out with a couple of scoops as well and see how i react. First I'm gonna take a break from supps (on my very last scoop of super charge) so i'll be more sensitive towards it. Hope it is as good as Super Charge - that stuff is awesome. And thanks for stopping by

    Somoan>> thanks bro - words of wisdom right there

    WO 5/11 08

    Yesterdays workout.

    Nice round of quads in the morning before school. A good nights sleep and a good flow throughout the session made it a pleasure. This compensated for my last crappy session.

    Squat:

    10 @ 60kg
    9 @ 80kg
    5 @ 90kg
    5 @ 95kg
    2 @ 100kg
    3 @ 105kg
    10 @ 90kg
    8 @ 80kg

    - Weak, but a good bout with nice contact with quads and acceptable depth.

    Barbell step ups:

    10 @ 40kg
    8 @ 65kg
    8 @ 65kg
    10 @ 60kg

    - Nice movement, but my trapz give up before my legs, kinda annoying.

    SS:

    Seated db calf raises:

    12 @ 18kg
    12 @ 24kg
    12 @ 30kg
    12 @ 30kg
    12 @ 30kg + 12 @ 30kg + 12 @ 80kg in the hacksquat

    Unilateral Lying leg curls:

    10 @ 10kg
    10 @ 15kg
    10 @ 15kg
    10 @ 15kg
    9 @ 15kg

    - Time for change so switched SL DL with those.

    Leg extensions:

    12 @ 30kg
    12 @ 40kg
    12 @ 62,5kg
    12 @ 62,5kg
    12 @ 62,5kg + 10 @ 52,5kg + 10 @ 40kg + 10 @ 32,5kg + 12 @ 20kg

    - Giant pump

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

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




  5. #185
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Nice leg workout bro... very nice.. I find legs work out's to be.. seductive.




  6. #186
    Mecca V.I.P. bodybuilding reputation
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    Unlesh the QUAD-WOBBLE :hyperguy:

    great leg session bro and nice heavy squats, King of building the quads
    the pump from leg exentions kick arse sometimes :keke:

    good workout bro! keep going hard at it , good idea about having a rest after supercharge to let the body go back to normal and then take SP250 to get the most results from it ,
    Im honored you did those front squats for me




  7. #187
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    big z >> Yeah, leg workouts are, when they flow the right way, probably the nicest thing to train.

    Driddz>> Thanks mate Maybe i'll do some more fronts this weekend in your honour :keke:

    WO 6/11-2008.

    Not too much motivation today, but it got better as the session progressed. I never really got completely into it, but I managed to get one helluva pump in the end

    Incline BB bench press: (repetition-exercise)

    11 @ 50kg
    6 @ 60kg
    15 @ 70kg
    10 @ 70kg - no more juice after first set of high rep :angrydude:
    15 @ 65kg
    15 @ 60kg

    - decent bout.

    Hammerstrength lat pulldown:

    12 @ 50kg
    12 @ 70kg
    9 @ 85kg
    8 @ 85kg
    9 @ 80kg - neutral grip

    SS

    bent over db rear lateral raises:

    12 @ 8kg
    12 @ 11kg
    12 @ 11kg
    12 @ 11kg
    12 @ 11kg

    DB shoulderpress:

    10 @ 20kg
    8 @ 30kg
    6 @ 30kg
    8 @ 28kg
    8 @ 28kg

    SS:

    Rope stiff arm pulldown: - extra

    12 @ 18kg
    10 @ 31kg
    10 @ 31kg
    12 @ 26kg

    Db rows: - extra

    12 @ 36kg
    10 @ 36kg - on decline bench
    On decline bench with both feet up:
    9 @ 20kg
    10 @ 20kg
    10 @ 20kg
    - surprinsingly hard.
    ordinary:
    10 @ 40kg

    SS:

    Behind the neck barbell shrugs:

    12 @ 50kg
    12 @ 60kg
    12 @ 60kg
    12 @ 60kg
    12 @ 50kg

    Triceps rope pushdown:

    18 @ 17,5kg
    12 @ 24,5kg
    15 @ 31,5kg
    15 @ 3,5kg
    12 @ 31,5kg
    12 @ 28kg

    SS:

    Hammerstrength Machine biceps curl:- extra

    15 @ 20kg
    10 @ 30kg
    8 @ 36,25kg
    9 @ 32,5kg
    10 @ 32,5kg

    Cable crossovers: - extra

    15 @ 10kg
    12 @ 15kg
    15 @ 17,5kg
    18 @ 15kg

    - awesome, teh pump

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

    Then i went home and ate so much I felt nauseous :keke:




  8. #188
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Quote Originally Posted by Essensen View Post
    - awesome, teh pump
    Awesome. Great sessions Essen, I'd both love to and hate to do one of these sessions with you. I'd probably puke half way through.


    My log - read it f*ckers!

    My lifting vids

    There are few things graven in stone, except that you have to squat or you're a pussy.
    -Mark Rippetoe


  9. #189
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Freako>> Thanks man Well, i would probably get owned by your squat-sessions so the score is even for now

    WO 8/11 - 2008

    I was completely wasted last night and only got like under 4 hours of sleep, but I got my ass to the gym before work and had one helluva session. It was actually an all out awesome session despite the fact i was in a wierd twillight zone from all the drinking and lack of sleep - but my motivation was sky-high and I managed to pull a pretty decent bout.

    Rack pulls:

    10 @ 60kg
    9 @ 90kg
    7 @ 120kg
    5 @ 130kg
    5 @ 130kg
    5 @ 130kg
    8 @ 120kg

    Military press/ push press:

    9 @ 40kg
    8 @ 50kg
    7 @ 50kg
    7 @ 50kg

    SS:

    T-bar rows:

    12 @ 40kg
    10 @ 65kg
    10 @ 70kg
    10 @ 70kg
    10 @ 70kg
    10 @ 60kg
    +barbell

    Seated Db Lateral raise:

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

    SS:

    Chins: Oh grip

    12
    10
    12 - neutral grip
    10 - neutral grip
    8 - neutral grip

    Incline flyes:

    15 @ 18kg
    15 @ 21kg
    15 @ 21kg
    15 @ 21kg

    SS:

    facepulls:

    12 @ 17,5kg
    10 @ 28kg
    10 @ 28kg
    12 @ 24,5kg

    Barbell ez curls:

    11 @ 20kg
    8 @ 30kg
    8 @ 40kg
    8 @ 40kg
    10 @ 30kg
    +barbell

    SS:

    Dips:

    20 x bw
    30 x bw
    25 x bw
    20 x bw
    20 x bw
    ---------------------------------------------------




  10. #190
    Mecca V.I.P. bodybuilding reputation
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    Your workout sessions blow me away with how much sets you do :keke:
    the burn and the pump would be awesome as bro




  11. #191
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Solid session man!


    sigpic70213 7


  12. #192
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Driddz:Volume ftw. The pump is teh greatest feeling man :keke:

    Prince: Cheers

    WO 9/11 - 2008

    A brief session today just to activate the body a bit.

    Crosstrainer:

    5 min

    Front Squat:

    10 @ 40kg
    19 @ 50kg
    8 @ 70kg
    6 @ 70kg
    5 @ 70kg
    8 @ 65kg
    10 @ 60kg

    - Had a good flow today.

    SS:

    One legged calf raise:

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

    Rope crunches:

    5 sets

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

    tomorrow: ME bench and upper body session.




  13. #193
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 10/11-2008

    Mediocre bout today. Slept crappy and didn't have too much energy because of the lack of sleep and drinking this weekend - but the session wasn't bad, i managed to progress here and there so that was decent.

    Monday: (Max-effort upper body)

    A. Me Bench press:

    10 @ 50kg
    8 @ 70kg
    6 @ 80kg
    3 @ 85kg
    5 @ 92,5kg - 4th rep went all out of control and i used a lot of energy to get it under control so I was reluctant to hit a 5th, but decided to go for it, and it got up.
    5 @ 90kg
    10 @ 80kg

    - better benchin' than i've done in a while, hopefully i'll bring it up even more the next couple of weeks.

    Chins:

    20 x bw

    B Db incline bench press: (supplemental lift)

    10 @ 24kg
    15 @ 32kg - last couple of reps were ugly
    11 @ 32kg
    9 @ 32kg

    - meh, not satisfying.

    C1 Barbell Rows:

    10 @ 60kg
    8 @ 80kg
    10 @ 90kg
    8 @ 107,5kg
    8 @ 107,5kg
    9 @ 100kg

    SS

    C2 Seated db powercleans:

    12 @ 5kg
    12 @ 7kg
    12 @ 7kg
    15 @ 7kg

    - Not a bad movement at all, i'll prolly do this again.

    D1 Barbell Shrugs

    10 @ 60kg
    12 @ 90kg
    12 @ 105kg
    12 @ 105kg

    SS:

    D2 UH pulldowns: (extra)

    10 @ 54kg
    10 @ 74kg
    12 @ 74kg
    10 @ 82kg
    10 @ 82kg

    E1 Db incline curls:

    9 @ 15kg
    8 @ 22kg
    8 @ 22kg
    9 @ 17kg
    8 @ 17kg
    - 22's was heavy - but what the heck, they hit the bi's pretty well

    SS:

    E2: Standing Ez triceps extensions:

    13 @ 20kg
    9 @ 30kg
    9 @ 32,5kg
    9 @ 32,5kg
    12 @ 30kg
    + barbell
    ----------------------------------------------------------------------------------------------------------------------------------------




  14. #194
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    A pic in bad quality from last thursday. Had a good pump in my chest and arms - so a bit of 'cheating' there. Leg and chest needs more work, but I did improve my legs a bit the last couple of months, stille needs a lot of mass though.

    I'm currently weighing 67kg and i'm 173 cm.

    spa0069xe8 1




  15. #195
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Ur session have been good and u look great man! dry and cut and still looking pretty big! keep up the good work!




  16. #196
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Looking nice, ...fucking gym locker room looks nice.. my gyms locker room looks like a California gas station men's room.




  17. #197
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Prince>> Thanks man - I'll keep it up

    Somoan>> Thanks big guy! It's a big chain of gyms in Denmark - and besides pretty nice facilities it's crappy, always crowded, a lot (!) of stupid people and it's just not hardcore at all. Mostly guys only benchin and training arms coming there...only me and a handfull of other people are actually squatting and deadlifting. I'd rather work in a small irondungeon with a hardcore atmosphere - much more motivating.

    WO 12/11 08

    I need to get my ass to the gym earlier - I have to rush to much on these days after my sessions to get in school and i hate it. Todays bout was really good - did box squat instead of regular to work on exploding up in the buttom. It worked pretty well, but didn't go higher than 110kg, since I had no spotter. Rest og the session was pure destruction og the quads.

    Squat:

    10 @ 60kg
    9 @ 80kg
    5 @ 90kg

    Box Squat:

    6 @ 80kg
    5 @ 95kg
    4 @ 100kg
    3 @ 105kg
    3 @ 107,5kg
    3 @ 110kg

    squat:
    7 @ 90kg - heels elevated.

    Dumbbell step ups:

    10 @ 17kg
    8 @ 24kg
    8 @ 28kg
    9 @ 28kg

    Seated db calf raises:

    12 @ 28kg
    12 @ 34kg
    12 @ 34kg
    12 @ 34kg
    15 @ 34kg + 15 @ 30kg

    SS:

    Romanian deadlifts:

    10 @ 60kg
    10 @ 90kg
    10 @ 100kg
    10 @ 100kg
    10 @ 100kg
    - Work them hammies

    Leg extensions:

    12 @ 35kg
    12 @ 50kg
    12 @ 65kg
    12 @ 65kg
    12 @ 65kg + 10 @ 55kg + 10 @ 45kg + 10 @ 35kg + 12 @ 25kg

    - complete destruction of teh quads. Looked like I crapped my pants when i was walking around aterwards.

    Ab circuit:

    3 rounds @ 10 reps (sprinter sit-us, v-ups, toe touches, hip thrusts)

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




  18. #198
    Mecca V.I.P. bodybuilding reputation
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    im bout to go to bed, but i thought i qould quickly pop my head into ur workout log of awesomeness :keke:
    ill have to comment on ur workouts tomorrow morning, but notice u posted a picture,
    u look really good bro, very well balanced out everywhere






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