Teh log of Essensen

[Essensen]

WO 14/2 -09

Did lower body today. I was out drinking last night so I wasn't feeling too strong and especially my front squat suffered from this - 80kg was feeling heavy, and I did 5 x 90 just two weeks ago I hope it's just a passin weakness.

Saturday: power lower body

A Front squat:

10 @ 40kg
9 @ 60kg
6 @ 80kg
6 @ 80kg
8 @ 70kg
6 @ 70kg

- weak

B Deadlift:

10 @ 60kg
8 @ 90kg
5 @ 120kg
5 @ 120kg
6 @ 110kg
6 @ 110kg

- lame

C1 Leg press:

10 @ 100kg
8 @ 170kg
8 @ 170kg
8 @ 170kg
10 @ 170kg

SS:

C2 Stiff legged deadlift:

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

D1 Lying unilateral leg curls:

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

D1 Standing Calf raise:

10 @ 40kg
10 @ 70kg
10 @ 110kg
10 @ 110kg + 10 @ 100kg + 10 @ 80kg + 10 @ 50kg + 12 @ 40kg

SS:

Lateral raises:

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

E Cable crunches

4 sets supersetted with 4 sets of hip thrusts
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[Samoan-Z]

Nice leg workout man, glad to see you updating us again.

[DriDDeRz]

Awesome updates of your training log bro!

How dare you cheat on us with another 2 bodybuilding forums
don't let us catch you doing that again ... or else :keke:

[El Freako]

Good to see you posting again Essen. Awesome sessions as per usual too.

[Essensen]

El Freako>> Thanks buddy - good having you in the log again.
DriDDeRz Awesome updates of your training log bro!

Dridderz>> :keke: Well - the danish forums are my mainpriority - especially since I'm sponsored by one of them But i'll promise to try keep this log updated

Samoan-Z>> Cheers big guy

WO 16/2-2009

Awesome session in my new gym - had a couple of buddies with me so it took quite a while since we talked a lot during and after the training. But never the less a really cool bout.

Monday: chest/shoulders/triceps

A Incline bb press

10 @ 50kgkg
8 @ 60kgkg
10 @ 75kg
10 @ 75kg
10 @ 75kg
10 @ 70kg

B Decline db press:

10 @ 36kg
9 @ 36kg
11 @ 33,5kg
10 @ 33,5kg

C Wide grip dips:

37 x bw (non lockout)
27 x bw

D cable crossovers:

12 @ 22,5
Dropset:
13 @ 30 + 12 @ 25 + 12 @ 20
Dropset:
12 @ 27,5 + 10 @ 25 + 12 @ 20

- Out of juice.

F Seated db shoulderpress:

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

- still extremely weak, I'm pretty sure the high rep dips preexhaust my tri's a lot.

G1 Seated Lateral raise:

10 @ 10kg
10 @ 13,5kg
10 @ 13,5kg
10 @ 13,5kg + 10 @ 11kg + 10 @ 10kg

SS:

G2 Front raise:

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

H Decline French press:

10 @ 20kg
11 @ 22,5kg
10 @ 22,5kg
10 @ 22,5kg
11 @ 22,5kg
+barbell

I One arm cable pushdown:

10 @ 40
3 x 10 @ 50

- just for teh pump
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Todays tunes: AC/DC, jedi mind tricks and Opeth.

[ironheart]

killer session bro. bet your chest and shoulders were pumped after that. good work man, keep it up

[Samoan-Z]

Amazing session man, those dip will kill the tris for sure.

[PrinceVegeta]

Strong session man! keep up the good work!

[Skeptic]

That is a big session mate! Looks like it hurt

[DriDDeRz]

Pfft.. i'll show you our sponsorship with a foot up ur arse and a NEG train coming your way if you ever ditch us again bro

:keke:

Awesome workout session bro, Great Incline press
You must of had a full fuel tank of energy buZzing around to get through that huge Training session :hyperguy:

[Essensen]

Ironheart>> Thanks man! Yeah, they had a big ass pump and was really sore the day after

Somoan>> Yep, I try to do 'em so they hit my chest instead and even though I don't feel 'em too much in my tri's that way they must still hit them a lot since my shoulderpress suck so much :umwtf:

Prince>> Thanks

Skeptic>> Volume is my game! And yeah - chest was pretty sore the day after.

DriddZ>> Haha, gettin' tough on me now, huh!? :bball: Thanks man - I hope I can get that incline a lot more up during the next couple of weeks since i've put my regular bench a lot up lately. Yeah - a good shot of caffeine and i hit those big ass sessions with ease

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Tuesdays backsession:

WO 17/2 - 2009

Huge session again - lots of volume.

Tuesday: Back/trapz/rear delts/ biceps

A T-bar rows:

12 @ 40kg
10 @ 60kg
12 @ 80kg
12 @ 80kg
12 @ 80kg
10 @ 80kg

B Pull ups (overhånd):

22 x bw
15 x bw

C1 Freemotion pulldown:

10 @ 100
11 @ 100
10 @ 100
10 @ 100

SS:

C2 Db rows:

10 @ 36kg
10 @ 43,5kg
12 @ 43,5kg
10 @ 43,5kg
10 @ 43,5kg
10 @ 43,5kg

D Cg pulldown:

Dropset:
18 @ 75 + 15 @ 72,5 + 12 @ 70 + 10 @ 67,5

E Incline db curls:

9 @ 13,5kg
9 @ 18,5kg
8 @ 18,5kg
10 @ 16kg
10 @ 16kg

F Cable curls:

Dropset:
12 @ 52,5 + 10 @ 50 + 12 @ 45
Dropset - Preacher curls on ball:
8 @ 45 + 7 @ 40 + 9 @ 35

G1 BB shrugs:

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

SS:

G2 band pull aparts:

4 x 12 reps @ blue band

Db rows:

30 @ 36kg

Allll the way down touching the ground, good stretch on each rep mgwtf:" class="inlineimg" /> Just felt like doing it ...I was wasted afterward.
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[Essensen]

WO 18/2 - 09

Did a leg-session today early before school. I revised my squat-technique a lot - I go deeper now which makes it a lot harder for me since i suck at it. I try to do some more volume when squatting since I had to drop a bit down in weight.

Wednesday: legs/calves/abs

A Squat:

10 @ 50kg
8 @ 80kg
5 @ 90kg
6 @ 90kg
6 @ 90kg
5 @ 95kg
6 @ 90kg
11 @ 80kg

B1 Hack squat: - machine

12 @ 160
12 @ 260
12 @ 260
12 @ 260
16 @ 200

SS:

B2 Db squats:

15 @ 18,5kg
18 @ 26kg
15 @ 26kg
16 @ 26kg

C Walking lunges - long steps 10 steps/leg:

10 reps/leg @ 18kg

D Walking lunges - small steps 10 steps/leg:

10 reps/leg @ 18,5kg
10 reps/leg @ 18,5kg


E Leg extensions:

100 reps @ 25kg

- Jebus, save me! mgwtf:" class="inlineimg" />

F1 Standing calves raises:

10 @ 200kg
10 @ 260kg
9 @ 260kg
15 @ 220kg

SS:

F2 Seated db calves raises:

20 @ 38,8kg
20 @ 38,5kg
20 @ 36kg

G crunches:

5 sets of standing crunches
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[Samoan-Z]

100 fucking reps on the leg ext, good lord that is some shit right there man, and with lunges ...alot of shit is going to be hurting tommrow lol.

[Samoan-Z]

Somoan>> Yep, I try to do 'em so they hit my chest instead and even though I don't feel 'em too much in my tri's that way they must still hit them a lot since my shoulderpress suck so much :umwtf:

A tip, when dipping look down towards the ground, almost digging your chin into your chest, to get the pressure unto the chest and allow your feet to hand loose, to work the triceps cross your legs behind you and look straight up like you're locking out in the dead lift.

[Essensen]

big z>> 100 reps is fuckin' brutal. It's still hurtig now, two days after I might need to cut some volume on my lower body day tomorrows because of the soreness.

Thanks for the tips, though I was aware of it already

WO 20/2-09

I had no school today (much needed day off) and started the day slowly and took my time doing some chores. I was more than ready to go to the gym when I was done - I fueled up on some super charge and got going.

Friday: Power upper

A Barbell Bench Press:

10 @ 50kg
10 @ 70kg
6 @ 80kg
5 @ 90kg
5 @ 95kg
5 @ 95kg
4 @ 95kg
5 @ 95kg
2 @ 100kg

- somewhat acceptable, I just need to remember to keep my arse on the bench, I got into a nasty habit of lettin' it off on heavy lifts.

B Barbell Rows:

10 @ 60kg
9 @ 90kg
6 @ 105kg
6 @ 105kg
6 @ 105kg
8 @ 105kg
12 @ 90kg

C Incline db press:

10 @ 24kg
8 @ 38kg
6 @ 38kg
6 @ 38kg
6 @ 36kg

- Decent strentgh after the bench.

D Pull ups: (overhånd)

9 x bw
6 @ +15kg
6 @ +15kg
6 @ +10kg
6 @ +10kg
6 @ +10kg

E1 Db standing military press:

10 @ 16kg
6 @ 21kg
6 @ 24kg
6 @ 24kg
6 @ 24kg
6 @ 22kg

- took this instead of push press since they irritate my right pec a bit. I think it's a keeper, they worked well in the routine.

SS:

E2 Chest supported db rows:

8 @ 26kg
8 @ 26kg
8 @ 26kg
8 @ 26kg
8 @ 26kg

F1 Barbell curls:

10 @ 30kg
10 @ 40kg
8 @ 50kg
8 @ 50kg
8 @ 50kg
10 @ 45kg

-Fuldstændig strict - akkurat som jeg er kendt for at lave dem

SS:

F2 Dips:

20 x bw
8 @ +20kg
8 @ +35kg
9 @ +35kg
8 @ +35kg
9 @ +30kg
9 @ +30kg

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[Essensen]

WO 21/2 -09

Yesterdays WO. Worked a lot with my technique in front squat - the owner of the gym i'm training in gave me some really good advice.

Saturday: power lower body

A Front squat:

10 @ 40kg
9 @ 60kg
6 @ 70kg
2 @ 80kg
3 @ 85kg
3 @ 85kg
8 @ 70kg
8 @ 70kg
6 @ 70kg
12 @ 60kg

B Deadlift:

10 @ 50kg
8 @ 90kg
3 @ 120kg
3 @ 120kg
4 @ 120kg
5 @ 120kg

C1 Db bulgarian split squats:

10 @ 11kg
10 @ 11kg
6 @ 13,5kg
6 @ 13,5kg

SS:

C2 Glute ham raise:

10 x bw
8 x bw
8 x bw
7 x bw

D1 Standing unilateral leg curls:

10 @ 17,5kg
10 @ 25kg
10 @ 25kg + 10 @ 22,5kg

SS:

D1 Donkey raises:

12 @ 25kg
12 @ 40kg
12 @ 40kg + 10 @ 25kg

SS:

Lateral raises:

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

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[Essensen]

WO 23/2-2009

Slammed my chest, delts and tri's today. Wasn't feeling at my best, but had a decent session though.

Monday: chest/shoulders/triceps

A Incline bb press

10 @ 50kg
8 @ 70kg
9 @ 77,5kg
9 @ 77,5kg
8 @ 77,5kg
10 @ 75kg

B Decline db press:

9 @ 36kg
9 @ 36kg
8 @ 36kg
8 @ 36kg

C Wide grip dips:

27 x bw
24 x bw

- Weak, no jucie in them titties.

D cable crossovers:

10 @ 25
Dropset:
12 @ 33,2 + 12 @ 27,5 + 12 @ 22,5
Dropset:
12 @ 32,5 + 10 @ 27,5 + 14 @ 20

E Eqi stretch

11 kg @ ca. 65 sek ~ db flies

F Seated db shoulderpress:

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

G1 Seated Lateral raise:

10 @ 10kg
9 @ 16kg
10 @ 13,5kg
10 @ 13,5kg + 10 @ 11kg

SS:

G2 Front raise:

10 @ 11kg
8 @ 13,5kg
10 @ 13,5kg

H Decline French press:

10 @ 10kg
10 @ 25kg
10 @ 25kg
10 @ 22,5kg
9 @ 22,5kg
+barbell

I One arm cable pushdown:

10 @ 40
2 x 10 @ 60
10 @ 50
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[Essensen]

WO 24/2 - 2009

A solid session after school today - lots of volume and decent pump in teh back!

Tuesday: Back/trapz/rear delts/biceps

A T-bar rows:

12 @ 40kg
10 @ 60kg
10 @ 85kg
10 @ 85kg
10 @ 85kg
10 @ 85kg
10 @ 80kg

B Pull ups (OH):

22 x bw
16 x bw
2 x bw /10 sec koncentric and eccentric phase.

C1 Freemotion pulldown:

10 @ 90
10 @ 120
10 @ 120
10 @ 100
10 @ 100

SS:

C2 Db rows:

10 @ 36kg
10 @ 46kg
12 @ 46kg
10 @ 46kg
10 @ 46kg

D Cg cable rows:

Dropset:
14 @ 75 + 12 @ 70 + 10 @ 60
Dropset:
10 @ 75 + 8 @ 65 + 10 @ 50

E Incline db curls:

8 @ 13,5kg
10 @ 18,5kg
9 @ 18,5kg
8 @ 18,5kg
8 @ 18,5kg

F Cable curls:

Dropset:
12 @ 55 + 10 @ 52,5 + 10 @ 47,5
Dropset:
12 @ 55 + 10 @ 50 + 10 @ 45 + 10 @ 40

G1 BB shrugs:

12 @ 60kg
12 @ 90kg
12 @ 95kg
12 @ 95kg

SS:

G2 band pull aparts:

12 @ red band
8 @ green band
12 @ blue band
12 @ blue band + 11 @ red band

Db rows:

28 @ 38,5kg

- that was hard.

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