Teh log of Essensen

[Essensen]

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)

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

[Hypocrisy86]

congrats man, some good exercises there. db Romanian deads.

[Essensen]

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
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[Essensen]

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

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[Hypocrisy86]

good work.

[Samoan-Z]

Good job, bud.

[Essensen]

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!

[Samoan-Z]

Nice one bro, and yea that is alot of volume. And Big number your are throwing with the dips.

[Essensen]

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

[Samoan-Z]

Damn bro super sets out of this world nice session. Can't wait to see the new program.

[Essensen]

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
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[Essensen]

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

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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.

[PrinceVegeta]

Crazy sessions man! lots of volume! keep up the good work!

[Samoan-Z]

Gad! Damn man crazy session suspersets ever where that's.... being imperial in the weight room lol.

[Essensen]

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

[PrinceVegeta]

Strong ass session man!

[El Freako]

Sorry its been a while since I've given your log a look on Essen, but awesome as usual.

[Samoan-Z]

Geebus, bro that looks like a taxxing workout. Nice job.