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  1. #271
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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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  2. #272
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Nice leg workout man, glad to see you updating us again.


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


  3. #273
    Mecca V.I.P. bodybuilding reputation
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    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:


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


    My Inbox is always open for Questions & help regarding anything


  4. #274
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Good to see you posting again Essen. Awesome sessions as per usual too.


    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


  5. #275
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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
    -------------------------------------------------------------------------------------------------------------------------------------------------------------------

    Todays tunes: AC/DC, jedi mind tricks and Opeth.




  6. #276
    Mecca V.I.P. bodybuilding reputation ironheart's Avatar
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    killer session bro. bet your chest and shoulders were pumped after that. good work man, keep it up


    Glory glory man united!!!


  7. #277
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Amazing session man, those dip will kill the tris for sure.




  8. #278
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Strong session man! keep up the good work!


    sigpic70213 7


  9. #279
    That is a big session mate! Looks like it hurt


    She really looks like someone set her face on fire and put it out with a bike chain.


  10. #280
    Mecca V.I.P. bodybuilding reputation
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    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:




  11. #281
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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

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

    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.
    --------------------------------------------------------------------------------------------------------------------------------




  12. #282
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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
    -----------------------------------------------------------------------------------------------------------------------------------------




  13. #283
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    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.




  14. #284
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Quote Originally Posted by Essensen View Post

    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.




  15. #285
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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

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




  16. #286
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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

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




  17. #287
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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
    -------------------------------------------------------------------------------------------------------------------------------------------------------------------




  18. #288
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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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