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  1. #253
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    z>> Well, I'm through it in about an hour so it's not that taxing - but the frequency of it is pretty taxing though!

    Vegeta>> Thanks bud!

    Freako>> I haven't been around in the logs too much lately either due to a lot of schoolwork, it sucks! But good having you here again santasmile
    -----------------------------------

    I haven't updated my last two sessions cause I've been pretty busy - but here they are.

    WO 12/12-2008

    Group 1:

    Db incline press:

    10 @ 24kg
    10 @ 32kg
    10 @ 32kg
    10 @ 32kg
    10 @ 32kg

    SS:

    Barbell rows:

    10 @ 60kg
    10 @ 80kg
    10 @ 90kg
    10 @ 90kg
    10 @ 90kg
    10 @ 90kg

    leg extensions:

    15 @ 25kg
    12 @ 35kg
    10 @ 50kg
    10 @ 55kg
    10 @ 55kg
    10 @ 55kg

    Group 2:

    seated db shoulderpress :

    5 @ 28kg
    5 @ 28kg
    5 @ 28kg
    5 @ 28kg
    5 @ 28kg

    SS:

    Pull-ups: (OH grip)

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

    Deadlifts:

    10 @ 60kg
    8 @ 90kg
    10 @ 100kg
    10 @ 100kg
    10 @ 100kg
    10 @ 100kg

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

    .





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  2. #254
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 13/12-2008

    Group 1:

    Decline benchpress:

    10 @ 50kg
    8 @ 70kg
    5 @ 85kg
    5 @ 85kg
    5 @ 85kg
    5 @ 87,5kg
    5 @ 87,5kg

    SS:

    seated rows: (narrow grip)

    10 @ 27,5kg
    5 @ 37,5kg
    5 @ 37,5kg
    5 @ 37,5kg
    5 @ 37,5kg
    5 @ 37,5kg

    Front squat:

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

    Group 2:

    Standing db military press :

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

    SS:

    pulldowns: (UH grip)

    10 @ 54kg
    10 @ 68kg
    10 @ 68kg
    10 @ 75kg
    10 @ 75kg

    Romanian deadlifts:

    10 @ 50kg
    10 @ 80kg
    10 @ 80kg
    10 @ 80kg

    Extra:

    Barbell curls:

    12 @ 30kg
    10 @ 40kg
    8 @ 50kg
    7 @ 50kg

    SS:

    Dips:

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




  3. #255
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 15/12-2008

    My hip is still complaining quite a bit madsanta I ditched squats today and gonna do the same with deadlift tomorrow so my hip will be spared till thursday - hopefully will this help.

    Besides my gay-hip it was a decent bout.

    Group 1:

    Benchpress: (60-75 sek pause)

    10 @ 50kg
    8 @ 70kg
    5 @ 80kg
    5 @ 87,5kg
    5 @ 87,5kg
    5 @ 87,5kg
    5 @ 87,5kg

    - hopefully it will be 5 x 5 @ 90kg next time.

    SS:

    Bent over barbell row:

    10 @ 50kg
    5 @ 75kg
    5 @ 75kg
    5 @ 75kg
    5 @ 75kg
    5 @ 72,5kg

    - very strict, parallel to the floor.

    Leg press: (120 sek pause)

    12 @ 65kg
    10 @ 85kg
    5 @ 115kg
    5 @ 145kg
    5 @ 155kg
    5 @ 145kg
    5 @ 145kg

    - did this instead of squat to spare my hip - I don't know how much it helped though.

    SS:

    Machine crunches:

    10 @ 46kg
    9 @ 53kg
    10 @ 53kg
    10 @ 53kg

    Group 2:

    Standing military press : (45-60 sec rest)

    10 @ 40kg
    10 @ 45kg
    10 @ 45kg
    10 @ 45kg
    10 @ 45kg

    SS:

    Pull-ups: (OH grip)

    8 x bw
    10 @ bw+7,5kg
    10 @ bw+7,5kg
    10 @ bw+7,5kg
    10 @ bw+5kg

    - god power her i dag.

    Dumbbell swings: (60 sec rest)

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

    - Første gang jeg prøver den og jeg er i tvivl om hvorvidt jeg gjorde det korrekt.

    Extra:

    Cable curls:

    12 @ 10kg
    12 @ 17,5kg
    12 @ 17,5kg
    10 @ 17,5kg

    SS:

    Overhead rope extensions:

    14 @ 17,5kg
    11 @ 24,5kg
    10 @ 28kg
    10 @ 28kg
    -------------------------------------------------------------------------------------------------------------------------------------------------




  4. #256
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Nice one bro, might need to strength the hip out a but to get it nice and loose.


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


  5. #257
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    big Z>> thanks bro! Yeah, I definitely need to do somehting about that hip - it's really bothering me santawhat

    WO 16/12-2008

    Really early session today before school - but you gotta do what you gotta do. After a big scoop of superpump I was riding on a caffeine-high anyway so it wasn't a problem lifting that early.

    Group 1:

    Db incline press:

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

    SS:

    Decline db rows:

    10 @ 36 - normal
    10 @ 26kg
    10 @ 26kg
    10 @ 26kg
    10 @ 26kg

    Unilateral leg extensions:

    12 @ 20kg
    12 @ 20kg
    10 @ 42,5kg
    10 @ 42,5kg
    10 @ 42,5kg
    10 @ 40kg

    Group 2:

    Standing military db press :

    5 @ 24kg
    5 @ 24kg
    5 @ 26kg - fuckly reps, i don't even know if i should count that as a set.
    5 @ 24kg
    5 @ 24kg

    SS:

    Pull-ups: (UH grip)

    5 @ bw+10kg
    5 @ bw+12,5kg
    5 @ bw+12,5kg
    5 @ bw+12,5kg
    5 @ bw+12,5kg

    - nice bout

    Rackpulls:

    10 @ 60kg
    10 @ 90kg
    10 @ 115kg
    10 @ 115kg
    10 @ 115kg

    - i changed deadlift to racpulls to spare my hip.

    SS:

    Extra:

    Standing calf raises:

    4 normal sets
    4 sets - dropset

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




  6. #258
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    Hey bro,
    hows training going?
    You enjoying the superpump?:keke:

    really good training sessions bro, high numbers and weights :hyperguy:


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


    My Inbox is always open for Questions & help regarding anything


  7. #259
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Nice one bro, that super pump is phew gets the adrenaline going.




  8. #260
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Driddz>> Hey man, good having you in the log again. Training is going somewhat decent, but my hip is holding me back from progressing in the leg-department - and those babies needs a lot of mass so that's kinda crappy. Superpump is pretty good - gives a good kick

    Big Z>> Thanks man. Yeah, it does!

    WO 18/12-2008

    Swell session today - my strength is progressing (so is my weight) and I had a good bench-session today. I tried back squat since my hip seems improved - but it still didn't feel like it should.

    Other than that I made an akward move with my gymback and fucked my back up somehow so it's pretty sore right now. I seem to be quite unlucky atm..I hope it's gone tomorrow.

    Group 1:

    Benchpress:

    10 @ 50kg
    8 @ 70kg
    5 @ 80kg
    5 @ 85kg
    5 @ 90kg
    5 @ 90kg
    5 @ 90kg
    5 @ 90kg

    - nizzle.

    SS:

    T-bar rows: (narrow grip)

    10 @ 45kg
    10 @ 70kg
    5 @ 80kg
    5 @ 80kg
    5 @ 80kg
    5 @ 80kg
    5 @ 80kg

    Back squat:

    10 @ 60kg
    8 @ 80kg
    5 @ 90kg
    5 @ 90kg
    5 @ 90kg
    5 @ 90kg
    5 @ 90kg

    - Weak that i squatted the same as I benched, but I don't wanna go heavy before my hip is a 100% recovered.
    Group 2:

    Seated db shoulderpress :

    10 @ 20kg
    10 @ 26kg
    10 @ 26kg
    10 @ 26kg
    10 @ 26kg

    SS:

    Front pulldowns:

    10 @ 54kg
    10 @ 82kg
    10 @ 82kg
    10 @ 82kg
    10 @ 75kg

    Db one arm snatch:

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

    - got the sweet going.

    Extra:

    Db incline curls:

    8 @ 15kg
    8 @ 19kg
    8 @ 19kg
    8 @ 19kg

    - swole guns

    SS:

    Incline tate presses:

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

    Laterals:

    11 @ 10kg
    10 @ 13kg
    10 @ 15kg
    10 @ 15kg
    -------------------------------------------------------------------------------------------------------------------------------------------------




  9. #261
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    strong sessions man! what are tate presses?


    sigpic70213 7


  10. #262
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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  11. #263
    Mecca V.I.P. bodybuilding reputation chadcruz's Avatar
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    Hey bro, looks like you've been doing some nice work lately. Instead of the standing military presses, perhaps try some seated ones instead. It might take some pressure off your lower back/hip area.




  12. #264
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    UP UP UP DATES!!

    Where they be?




  13. #265
    Mecca V.I.P. bodybuilding reputation
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    Essen bro, where have you been?
    Such disappointment your showing here, not giving your training log fans any updates or a Peeka'BOO hello

    Take care and hope to hear from you soon




  14. #266
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    I'm honoured you guys haven't forgotten me wub ... I reached a point where I was really busy with school - and since I also have two other (attentionwhore much?) logs on danish sites, I felt I spent too much time updating all the time when I should be studying/writing for exams. A new semester have just started and even though it looks like to be a tough one, I'll try to update in here - I like the logsection here on mecca I'll try to post in your logs as well....

    For now - here's this weeks sessions:

    Monday: chest/shoulders/triceps

    A Incline bb press

    10 @ 50kg
    10 @ 70kg
    10 @ 70kg
    10 @ 70kg
    10 @ 70kg
    10 @ 70kg

    B Decline db press:

    10 @ 36kg
    11 @ 33,5kg
    10 @ 33,5kg
    10 @ 33,5kg

    C Wide grip dips:

    35 x bw
    31 x bw

    D Seated freemotion cable clies:

    10 @ 10kg
    12 @ 12kg
    10 @ 12kg
    12 @ 11kg
    12 @ 11kg

    E Eqi stretch

    Db flies ~ 75 sek

    F Seated db shoulderpress:

    10 @ 21kg
    8 @ 26kg
    9 @ 23,5kg
    9 @ 23,5kg

    - epic weak

    G1 Lateral raise:

    12 @ 10kg
    12 @ 11kg
    10 @ 13,5kg
    10 @ 13,5kg
    12 @ 11kg

    SS:

    G2 Front raise:

    8 @ 11kg
    10 @ 11kg
    10 @ 11kg

    H Incline French press:

    10 @ 10kg
    12 @ 20kg
    12 @ 20kg
    12 @ 20kg
    12 @ 20kg
    +barbell

    I One arm cable pushdown:

    12 @ 6plates
    3 x 10 @ 8plates
    -------------------------------------------------------------------------------------------------------------------------------------------------------------------


    Tuesday: Back/trapz/rear delts/ biceps

    A T-bar rows:

    12 @ 40kg
    10 @ 60kg
    12 @ 75kg
    12 @ 75kg
    12 @ 75kg
    12 @ 75kg

    B Pull ups (overhånd):

    20 x bw
    15 x bw

    C1 Freemotion pulldown:

    12 @ 70
    10 @ 120
    11 @ 100
    10 @ 100 - standing
    10 @ 100 - one arm standing

    SS:

    C2 Db rows:

    10 @ 36kg
    10 @ 41kg
    10 @ 41kg
    10 @ 41kg
    10 @ 41kg

    D Cg pulldown:

    Dropset:
    12 @ 200 + 11 @ 190 + 12 @ 170 + 12 @ 150

    E Incline db curls:

    8 @ 13,5kg
    10 @ 16kg
    10 @ 16kg
    10 @ 16kg
    10 @ 13,5kg

    F Cable curls:

    10 @ 50
    Dropset:
    12 @ 50 + 10 @ 47,5 + 10 @ 45
    Dropset:
    12 @ 50 + 10 @ 47,5 + 10 @ 45

    G1 BB shrugs:

    10 @ 70kg
    10 @ 100kg
    8 @ 100kg
    10 @ 100kg

    G2 band pull aparts:

    4 x 12 reps @ red band
    -------------------------------------------------------------------------------------------------------------------------------

    Wednesday: legs/calves/abs

    A Squat:

    10 @ 60kg
    8 @ 80kg
    6 @ 90kg
    5 @ 95kg
    5 @ 95kg
    5 @ 90kg

    B1 Hack squat: - machine

    12 @ 70
    12 @ 160
    12 @ 220
    12 @ 260
    11 @ 260

    SS:

    B2 Db squats:

    20 @ 18,5kg
    20 @ 21kg
    20 @ 21kg
    20 @ 23,5kg
    18 @ 23,5kg

    - touched the floor with db's on each rep

    C Walking lunges - long steps 10 steps/leg:

    10 reps/leg @ 16kg

    D Walking lunges - small steps 10 steps/leg:

    10 reps/leg @ 18,5kg


    E Leg extensions:

    100 reps @ 20kg

    F1 Standing calves raises:

    10 @ 200kg
    10 @ 240kg
    9 @ 260kg
    20 @ 200kg

    SS:

    F2 Seated db calves raises:

    20 @ 36kg
    20 @ 36kg
    20 @ 36kg

    G crunches:

    3 set rope
    3 set standing
    -----------------------------------------------------------------------------------------------------------------------------------------.




  15. #267
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    I've started a new program since I deloaded last week - here it its:

    Mandag: chest/shoulders/triceps
    Tirsdag: Back/trapz/rear delts/ biceps
    Onsdag: legs/calves/abs
    Torsdag: foff
    Fredag: power upper body
    Lørdag: Power lower body
    Søndag: Concept 2/cardio

    Monday: chest/shoulders/triceps

    A Incline bb press 4-5 set 8/10 reps
    B Decline db press 4-5 set 10/12 reps
    C Wide grip dips – max reps 2 sets
    D Cable crossovers - dropset
    E Eqi stretch
    F Seated db press:
    G Lateral raise
    H Decline French press

    Tuesday: Back/trapz/rear delts/ biceps

    A T-bar rows
    B Pull ups overhand – max reps 2 sets
    C1 Freemotion pulldown
    C2 Db rows
    D Incline db curls
    E Cable curls
    F1 BB shrugs
    F2 Seated db power cleans/band pull aparts

    Wednesday: legs/calves/abs

    A Squat/Box squat 4-6 reps
    B1 Hack squat 10-12 reps
    B2 Db squats 15-20
    C Walking lunges – long steps 10 steps/leg 2 sets
    D Walking lunges – small steps 10 steps/leg 2 sets
    E Leg extensions: 100 reps 1 set
    F1 Standing calves raises
    F2 Seated db calves raises
    G Standing crunches

    Friday: Power upper

    A Barbell Bench Press
    B Barbell Rows
    C Incline db press
    D Pull ups (overhand) weighted
    E push Press
    F Barbell curls
    G Dips - weighted

    Saturday: power lower

    A Front squat 4 x 6
    B Deadlift 4 x 6
    C1 Hack Squat variant 10-12 reps
    C2 stiff legged deads -10 12 reps
    D1 Standing leg curls 8-10 reps
    D1 Standing Calf raise – dropset
    E Rope crunches
    -----------------------------------------------------------

    Lots of volume - just how i like it The basic structure of the routine is taken from Layne Nortons "bread and butter"-split - I just reversed the order of the hypertrophy-days and the power-days since it fits my scheduele better. The choice of exercises are inspired from some thibaudeau programs and others are just my own idea. So far I like the split - I'm bulking atm and looking forward to see what gains I get from it.




  16. #268
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Everything is going well here! good job essensen!




  17. #269
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Awesome w/o structures and workouts bro.
    Glad to see you didn't stop and still hitting iron hard.
    Keep us updated.




  18. #270
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Prince>> Thanks man

    Big Z>> Thanks bro, good having you in the log again Iv'e been hitting the iron hard, but I just haven't put the numbers in the log. How's your weightloss/diet going?

    WO 14/2-09

    Yesterdays session - too muck talk and foolin' around so it took a while.

    Friday: Power upper

    A Barbell Bench Press:

    10 @ 50kg
    9 @ 70kg
    6 @ 80kg
    6 @ 90kg
    2 @ 100kg
    2 @ 100kg
    3 @ 100kg
    10 @ 80kg

    B Barbell Rows:

    10 @ 60kg
    8 @ 90kg
    6 @ 95kg
    6 @ 100kg
    6 @ 100kg
    6 @ 100kg
    6 @ 100kg

    C Incline db press:

    10 @ 23,5kg
    8 @ 36kg
    8 @ 36kg
    7 @ 36kg
    8 @ 33,5kg

    D Pull ups: (OH grip)

    6 @ +13,5kg
    6 @ +13,5kg
    6 @ +11kg
    6 @ +11kg
    6 @ +11kg - UH

    E push Press:

    9 @ 40kg
    5 @ 55kg
    6 @ 55kg
    5 @ 50kg
    5 @ 50kg

    F1 Barbell curls:

    10 @ 20kg
    10 @ 30kg
    8 @ 35kg
    10 @ 35kg
    9 @ 35kg
    + barbell (about 12kg)

    SS:

    F2 Dips:

    10 x bw
    9 @ +28,5kg
    9 @ +28,5kg
    9 @ +28,5kg
    9 @ +28,5kg
    9 @ +28,5kg
    2 x 20 @ bw
    -----------------------------------------------------------------------------------------






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