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  1. #235
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Big Z>> It was rather the heavy sets with 22kg's in the incline that killed my bi's! But yeah - against the wall curls finished them off.

    Lionheart>> Thanks mate Yeah, fronts have probably become my favorite exercise

    WO 26/11 – 08

    Brutal leg workout today - I absolutely killed my quads. Besides that it seems that the heavy box-squatting did me good - I was way more explosive than usual and my strength + depth was also better than usual!

    Squat:

    10 @ 60kg
    9 @ 80kg
    6 @ 90kg
    4 @ 95kg - heels elevated
    4 @ 100kg
    5 @ 100kg
    8 @ 92,5kg
    8 @ 90kg

    DB bulgarian split squat:

    10 @ 11kg
    10 @ 16kg
    10 @ 16kg
    10 @ 17kg

    - Hell yeah, hit 'em well!

    SS:

    Seated db calf raises:

    15 @ 32kg
    15 @ 38kg
    15 @ 38kg
    15 @ 38kg
    15 @ 38kg
    14 @ 38kg

    DB Romanian deadlifts:

    12 @ 32kg
    12 @ 40kg
    12 @ 40kg
    12 @ 40kg
    12 @ 32kg

    Leg extensions:

    12 @ 30kg
    10 @ 55kg
    12 @ 70kg
    12 @ 70kg
    10 @ 70kg + 10 @ 60kg + 11 @ 50kg + 12 @ 40kg + 12 @ 30kg

    - Quads sucessfully destroyed.

    Ab circuit:

    3 rounds @ 10-12 reps (sprinter sit-us, v-ups, toe touches, hip thrusts)

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

    Excellent quads-session, the best in a lon time. Now i just need to eat eat and then eat some more.





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  2. #236
    Mecca V.I.P. bodybuilding reputation Hypocrisy86's Avatar
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    congrats man, some good exercises there. db Romanian deads.




  3. #237
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Hypo: cheers mate

    WO 27/11-2008

    Update with yesterdays session. I wasn't too motivated so I decided to get my session done rather quickly and got psyched for that. Did pretty well - increased most weights and had a good flow all the way through.

    Incline BB bench press:

    10 @ 40kg
    8 @ 60kg
    8 @ 75kg
    8 @ 75kg
    12 @ 65kg
    12 @ 65kg

    Seated rows:

    11 @ 27kg
    10 @ 37kg
    11 @ 34kg
    11 @ 34kg
    + 12 @ 80kg hammerstrength pulldown

    SS

    facepulls:

    12 @ 17,5kg
    12 @ 24,5kg
    12 @ 24,5kg
    12 @ 24,5kg

    DB shoulderpress:

    10 @ 21kg
    5 @ 32kg
    8 @ 30kg
    6 @ 30kg
    8 @ 26kg

    SS:

    Rope stiff arm pulldown: - extra

    12 @ 17,5kg
    10 @ 31,5kg
    10 @ 31,5kg
    12 @ 24,6kg

    Db rows: - extra

    12 @ 36kg
    On decline bench, both feet up
    10 @ 21kg
    8 @ 26kg
    10 @ 26kg
    10 @ 26kg
    - excellent
    regular:
    12 @ 40kg

    SS:

    Db shrugs:

    10 @ 28kg
    15 @ 40kg
    15 @ 40kg
    15 @ 40kg
    12 @ 32kg

    Triceps rope pushdown:

    15 @ 17,5kg
    12 @ 31,5kg
    12 @ 31,5kg
    One arm:
    10 @ 10kg
    10 @ 10kg
    - still had some insane DOMS in my tri's from monday

    SS:

    Cale curls:- extra

    12 @ 10kg
    12 @ 15kg
    12 @ 15kg
    10 @ 15kg
    10 @ 15kg

    - Insane pump in teh guns!

    Cable crossovers: - extra

    15 @ 10kg
    15 @ 17,5kg
    15 @ 17,5kg
    20 @ 15kg
    ----------------------------------------------------------------------------------------------




  4. #238
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 28/11 - 2008

    I did some cardio + calf and abs this morning.

    Crosstrainer: 10 min

    Cykel: 10 min

    Crosstrainer: 5

    Tabata: 8 rounds @ 20 sec sprint, 10 sek pause/steady tempo on a crosstrainer

    = 30 min

    - I forgot have exceptional demanding a tabata-protocol is - I was completely smashed already at round 6, but continued. It's highly effective - you burn a lot on a very short time.

    Seated horizontal calf raise:

    12 @ 75kg
    10 @ 95kg
    10 @ 115kg
    10 @ 115kg
    10 @ 115kg + 8 @ 95kg + 10 @ 75kg + 12 @ 55kg

    SS:

    Machine crunches:

    10 @ 46kg
    9 @ 55kg
    9 @ 55kg
    9 @ 55kg
    9 @ 46kg

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




  5. #239
    Mecca V.I.P. bodybuilding reputation Hypocrisy86's Avatar
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    good work.




  6. #240
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Good job, bud.




  7. #241
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Thanks guys

    WO 29/11 – 2008

    Saturdays session:

    Deadlift:

    10 @ 60kg
    9 @ 90kg
    5 @ 120kg
    Touch and go:
    5 @ 130kg
    4 @ 135kg
    6 @ 130kg

    - I was a bit too careless with the style, for some reason I just didn't botheren lifting with good form. I need to quit doing that.

    Standing DB military press:

    10 @ 15kg
    8 @ 22kg
    8 @ 22kg
    8 @ 22kg
    6 @ 24kg
    6 @ 24kg

    SS:

    T-bar rows (narrow grip):

    12 @ 45kg
    10 @ 75kg
    8 @ 82,5kg
    8 @ 82,5kg
    8 @ 80kg + 8 @ 65kg + 8 @ 55kg


    Chins: (OH grip)

    10 x bw
    10 x bw
    10 x bw
    10 x bw

    SS:

    Lateral raise:

    11 @ 9,5kg
    9 @ 15kg
    9 @ 15kg
    10 @ 14kg + 10 @ 12kg + 10 @ 9,5kg

    Db incline flys:

    14 @ 18kg
    10 @ 26kg
    10 @ 26kg
    14 @ 22kg

    SS:

    Barbell hammer rows:

    10 @ 50kg
    10 @ 50kg
    10 @ 50kg
    10 @ 50kg
    + barbell
    -Strict and good ROM.

    Barbell ez curls:

    10 @ 20kg
    10 @ 30kg
    8 @ 40kg
    8 @ 40kg
    + 9 @ 20kg hammercurls

    SS:

    Dips:
    32 x bw
    22 x bw

    Cg benchpress:
    10 @ 60kg
    9 @ 65kg
    8 @ 65kg

    -----------------------------------------------------
    Quite massive volume!




  8. #242
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Nice one bro, and yea that is alot of volume. And Big number your are throwing with the dips.




  9. #243
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Cheers Big z santasmile

    WO 1/12 - 2008

    I will be 'delaoding' this week. I'm gonna train somewhat normal (a bit lighter than usual) monday and wednesday and then take the rest of the week off. So after 4 days of rest I will be starting a new cycle of training and return with a vengence. I'm still in the proces of deciding which program i'm gonna go with next week.


    Benchpress:

    10 @ 50kg
    9 @ 70kg
    6 @ 80kg
    3 @ 90kg
    1 @ 100kg - heavy, ridicioulos.
    6 @ 80kg
    8 @ 60kg with stop on every rep

    Barbell Bench rows:

    11 @ 40kg
    10 @ 55kg
    8 @ 60kg
    9 @ 60kg
    8 @ 60kg

    - cool movement.

    Db incline press:

    10 @ 24kg
    5 @ 38kg
    8 @ 34kg
    8 @ 34kg

    Cg pulldown:

    10 @ 55kg
    8 @ 75kg
    8 @ 80kg
    8 @ 80kg
    8 @ 80kg

    SS:

    B.o lateral raises:

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

    Seated Db lateral raise:

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

    SS:

    Db shrugs:

    10 @ 30kg
    10 @ 36kg
    8 @ 36kg - 2 sek hold i toppen
    8 @ 36kg - 2 sek hold i toppen

    Incline curls:

    8 @ 14kg
    8 @ 18kg
    9 @ 18kg
    8 @ 18kg
    8 @ 16kg

    SS:

    French press:

    10 @ 10kg
    10 @ 20kg
    10 @ 25kg
    10 @ 25kg
    12 @ 25kg
    ------------------------------------------------------------------------------------------




  10. #244
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Damn bro super sets out of this world nice session. Can't wait to see the new program.




  11. #245
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 8/12-2008

    Sorry for the lack of updates - I did a session last wednesday and then I took 4 days off to recover and started a new routine up today. It's a slightly modifed version of 'Stripped down hypertrophy" which can be found on T-nation. The gist of it is a lot of frequency (5 days of fullbody) and a changing repscheme so you won't hit the same movement with the same number of reps and loading two days in a row. It's simple and intense - the timelimit is an hour for the actual program, but that will maybe be difficult to adhere to when it gets heavier.

    Today was day one - I was psyched to get started and slept like shit, but i was lookin' too much forward to train to bother with tiredness. I started taurine, beta-alanin, creatine and superpump as well today - prepare to get swole biggrinsanta

    Teh numbers:

    Group 1:

    Benchpress: (60-75 sec rest)

    11 @ 50kg
    10 @ 70kg
    5 @ 82,5kg
    5 @ 82,5kg
    5 @ 82,5kg
    5 @ 82,5kg
    5 @ 80kg

    SS:

    Bent over barbell row:

    12 @ 40kg
    6 @ 60kg
    5 @ 70kg
    5 @ 75kg
    5 @ 72,5kg
    5 @ 72,5kg

    - Jeg kørte den store set parallelt med jorden, helt ned og røre med vægten hver gang og fokus på contraction (BB!). Planen er at køre strict om mandagen og så læsse en del flere kg på om torsdagen og køre som jeg normalt gør. Jeg tror det er en god variation at implementere.

    back squat: (120 sec rest)

    10 @ 60kg
    8 @ 80kg
    5 @ 85kg
    5 @ 85kg
    5 @ 85kg
    5 @ 80kg
    5 @ 80kg

    - My hip started to complain unfortunately. It haven't done that for a while and it's prett bad timing, but I hope it will go away in the next couple of days. Started out light here. I will be squatting 3 times a week so no need to go heavy from day one.

    Group 2:

    Standing military press : (45-60 sec rest)

    10 @ 40kg
    10 @ 42,5kg
    10 @ 42,5kg
    10 @ 42,5kg

    SS:

    Pull-ups: (OH grip)

    10 x bw
    10 @ bw+5kg
    10 @ bw+5kg
    10 @ bw+5kg

    One arm dumbbell snatch: (60 sec rest)

    10 @ 9,5kg
    10 @ 14kg
    10 @ 14kg
    10 @ 14kg

    - new one so I went light to ensure I didn't compromise form. Kinda liked it - got the pulse going pretty good.

    Extra:

    Cable curls:

    12 @ 10kg
    12 @ 15kg
    12 @ 15kg
    10 @ 15kg

    SS:

    Overhead rope extensions:

    14 @ 17,5kg
    14 @ 24,5kg
    14 @ 24,5kg
    15 @ 24,5kg
    -------------------------------------------------------------------------------------------------------------------------------------------------




  12. #246
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 9/12-2008

    I was hit by a lot of DOMS today; chest, legs, back and tri's santaeek Strange since I only used puny weights, but I guess that four-day break worked the way it was supposed to. But I can't be bothered with doms so I went for a session again today.

    Group 1:

    Db incline press: (60 sec rest)

    12 @ 24kg
    10 @ 32kg
    10 @ 34kg
    10 @ 32kg
    10 @ 32kg

    SS:

    Decline db rows:

    12 @ 36 - regular db rows
    10 @ 24kg
    10 @ 24kg
    10 @ 24kg
    10 @ 24kg

    Unilateral leg extensions: (60 sec rest)

    15 @ 15kg
    10 @ 25kg
    10 @ 32,5kg
    10 @ 37,5kg
    10 @ 40kg
    10 @ 40kg
    - started out to light so ended up doing an extra set.

    Group 2:

    Standing military db press : (60-75 sec rest)

    5 @ 24kg
    5 @ 24kg
    5 @ 24kg
    5 @ 24kg
    5 @ 24kg

    SS:

    Pull-ups: (UH grip) - I'm gonna switch between UH and OH-grip.

    5 @ bw+10kg
    5 @ bw+10kg
    5 @ bw+10kg
    5 @ bw+10kg
    5 @ bw+10kg

    Deadlifts: (120 sec rest)

    10 @ 60kg
    8 @ 90kg
    5 @ 110kg
    5 @ 110kg
    5 @ 110kg
    5 @ 110kg
    5 @ 110kg

    - No complaining from the hip even though though I kinda felt the irritation from yesterday in it. Hope it goes away on my offday tomorrow.

    SS:

    Extra:

    Standing calf raises:

    10 @ 40kg
    10 @ 70kg
    10 @ 90kg
    10 @ 90kg
    10 @ 90kg + 12 @ 80kg + 12 @ 70kg + 12 @ 40kg

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

    I hoked up with a girl this weekend who got sick - and I think that harlot infected me; I feel i'm on the verge of getting sick. I most definitely can't deal with that now so hopefully I dodge the bullet.




  13. #247
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Crazy sessions man! lots of volume! keep up the good work!


    sigpic70213 7


  14. #248
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Gad! Damn man crazy session suspersets ever where that's.... being imperial in the weight room lol.


    True power and muscle is built in the kitchen, not the gym.


  15. #249
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Prince>> Thanks! Yeah, it's pretty effecient - that session is done in an hour.

    Z>> I'm gonna be doing 5 of those sessions each week Ha ha, yeah, being a fucking royal lifter biggrinsanta

    WO 11/12-2008

    I had an complete offday yesterday and are now ready to destry myself the next three days straight. My hip is still somewhat complaining so I did some mobility drills today to get my lower body nice and warm before lifting - I'll be doing this henceforward tp prevent it from getting worse.

    Group 1:

    Benchpress: (60-75 sec rest)

    10 @ 50kg
    8 @ 70kg
    5 @ 85kg
    5 @ 85kg
    5 @ 85kg
    5 @ 85kg
    5 @ 85kg

    SS:

    T-bar rows: (narrow grip)

    10 @ 40kg
    5 @ 75kg
    5 @ 75kg
    5 @ 75kg
    5 @ 80kg
    5 @ 80kg

    Front squat: (120 sec rest)

    10 @ 40kg
    8 @ 50kg
    5 @ 65kg
    5 @ 65kg
    5 @ 65kg
    5 @ 65kg
    5 @ 65kg

    Group 2:

    Seated db shoulderpress : (45-60 sec rest)

    10 @ 20kg
    10 @ 24kg
    10 @ 24kg
    10 @ 24kg
    10 @ 24kg

    SS:

    Front pulldowns:

    10 @ 54kg
    10 @ 75kg
    10 @ 75kg
    10 @ 75kg
    10 @ 75kg

    Db one arm snatch: (60 sec rest)

    10 @ 10kg
    10 @ 15kg
    10 @ 16kg
    10 @ 15kg

    Extra:

    Db incline curls:

    8 @ 15kg
    10 @ 17kg
    10 @ 17kg
    10 @ 17kg

    SS:

    Cg bench press:

    10 @ 50kg
    10 @ 70kg
    10 @ 70kg
    - Pinched my right pec in a strange way so i'll drop this one.

    Laterals:

    3 x 10 @ 13kg
    -------------------------------------------------------------------------------------------------------------------------------------------------

    Talked too much today so it took longer than it was supposed to.




  16. #250
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Strong ass session man!




  17. #251
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Sorry its been a while since I've given your log a look on Essen, but awesome as usual.


    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


  18. #252
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Geebus, bro that looks like a taxxing workout. Nice job.






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