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  1. #37
    Mecca V.I.P. bodybuilding reputation Hypocrisy86's Avatar
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    Awesome man, those are some serious Supersets in your sessions.
    looks like you dont waste your time at all.
    keep it up man!





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  2. #38
    Mecca V.I.P. bodybuilding reputation Bulkboy's Avatar
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    crazy amount of work in that session bro, close grip benching, chins and dumbell rows all look awesome


    Out of the night that covers me,
    Black as the Pit from pole to pole,
    I thank whatever gods may be
    For my unconquerable soul.

    In the fell clutch of circumstance
    I have not winced nor cried aloud.
    Under the bludgeonings of chance
    My head is bloody, but unbowed.

    It matters not how strait the gate,
    How charged with punishments the scroll,
    I am the master of my fate;
    I am the captain of my soul.


  3. #39
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Hypocrisy86

    Supersets are really time efficient - plus I like the pump you get from doin' em :coolguy: I will - thanks for stopping by mate

    Bulkboy

    Thanks bro! Yeah, it was a cool session - I think i made the right move by bumping the reps up to 5 ! But we'll see how it goes!


    WO 18/8 - 2008

    Nice and short session tonight - it only took about 40 minutes.

    PM Workout

    A1 DB Incline Bench Press:

    12 @ 24kg
    12 @ 30kg - that was easy so decided to move up
    12 @ 32kg - that wasn't to easy though.

    A2 BB Back Squat: (shoulder width stance)

    12 @ 60kg
    12 @ 75kg
    12 @ 80kg
    12 @ 75kg

    B1 Chins: (neutral grip)

    12 x bw
    12 x bw

    B2 Triceps Pressdowns:

    12 x 21kg
    12 x 33,75kg
    12 x 33,75kg

    C1 standing Calf Raise: (feet angled out)

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

    C2 Crunches:

    15 x bw
    15 x bw

    D1 Db rows:

    12 @ 36kg
    12 @ 36kg

    D2 Db Lateral raise:

    12 @ 11kg
    12 @ 13kg
    12 @ 13kg

    Sets: 2
    Reps: 12
    Rest: 75s between each pairing
    Load: 14RM
    ----------------------------------------------------------------------

    A shake, a bath and then home and get some more food.




  4. #40
    Mecca V.I.P. bodybuilding reputation philosopher's Avatar
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    Dang!! big ass volume again. Keep it up


    liberation trough self brutalization, real men don't fear pain and thus can't be controlled.


  5. #41
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Quote Originally Posted by philosopher View Post
    Dang!! big ass volume again. Keep it up
    Thanks Philo! I'm actually used to a lot more volume - i'm kinda of a volume-junkie. My usual fullbody-routine consists of 10-12 exercises with 4-5 sets in each of them.

    Todays first session:

    WO 19/8 -2008

    My lower back felt okay so I decided to go with some heavy deadlifts. I do feel it a bit now though - but that could very well just be ordinary soreness.

    Good energy for todays session - but I have to think about that I'm now doing 2 extra sessions each week and therefore should be carefull with throwing extra work into my sessions. But I'm trying to put somewhat focus oin back and chest since thoose are my lagging bodyparts (legs too).

    It seems 3500 calories on my trainingsdays is adequate - my weight is going up slowly. Todays morningweight was 65.7-8. I expect it to be 67kg in the end of this week.

    AM Workout

    A1 Deadlifts: (narrow stance)

    10 @ 60kg
    8 @ 90kg
    5 @ 125kg
    5 @ 130kg
    4 @ 130kg
    5 @ 125kg

    - Touch and go. Decent round. I need more legdrive.

    SS:

    A2 Dips:

    20 x bw
    8 @ +20kg
    6 @ +35kg
    5 @ +40kg
    5 @ +40kg
    5 @ +40kg

    B1 Wide grip benchpress: - extra

    8 @ 50kg
    5 @ 80kg
    - Regretted puttin' this in the prog.

    B2 Barbell rows: - extra

    8 @ 60kg
    6 @ 100kg
    6 @ 105kg

    C1 Seated Cable rows: (wide grip)

    8 @ 27kg
    5 @ 41kg
    5 @ 41kg
    5 @ 41kg
    5 @ 37,5kg

    SS:

    C2 Standing barbell Curls:

    10 @ 31,5kg
    5 @ 51,5kg
    5 @ 51,5kg
    5 @ 51,5kg
    5 @ 51,5kg

    D1 External Rotation:

    4 sets of 8 reps

    SS:

    D2 Machine shrugs: - extra

    4 sets

    E1 Seated Calf Raise: (feet straight)

    8 @ 75kg
    6 @ 115kg
    5 @ 125kg
    5 @ 135kg
    5 @ 135kg

    Sets: 4
    Reps: 5
    Rest: 60s between pairings
    Load: 6-7RM
    ---------------------------------------------------------------------------------------------------

    I'm kinda tired now - need to recharge for tonights session - but I should be a short round - not more than 35-40 min.




  6. #42
    Mecca Maniac bodybuilding reputation samsam's Avatar
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    Dude I've got to compliment you on that avatarpic, many people strive for a physique like that, me included, kind of an ideal, any idea of your bf level there?

    Nice sessions, all looking good. Very tunen-ish :p
    University huh? What are you studying? Curious mostly because I just live across the sea (SWE) and next year I'll be graduating and moving up to the uni level




  7. #43
    Mecca V.I.P. bodybuilding reputation Bulkboy's Avatar
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    damn those are some strong ass dips bro!

    deads look good too, and nice weight on the rows for sure. and the curls are great.

    still have no idea how u manage to do so many multijoint heavy movements in one session though




  8. #44
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    samsam: Appreciate the compliment mate But that pic is with exceptional light - so it's proly displaying my physique at its very best. I think I'm about 7-8% in that pic
    Yeah - we danes like those sessions with a lot of basic-movements :linedrunk:

    I'm studying danish (exciting huh )! What are you contemplateing studying ?

    Bulkboy: Thanks bro :linedrunk: I just used to it - I like feeling used after a workout and big basic-movements gives me that certain feeling in the body..It almost feels wierd if I'm not doing a couple of compound movements. With that said I like getting a giant pump from all sorts of iso-exercises :wutyousay:

    Regarding dips - usually I put them in the end of my workout and since I hadn't done to much work before I did 'em today I could really feel I was a lot stronger in them. I'm gonna go for 45-50 in next week!


    WO 19/8 - 2008

    The second session went fine. I was a little too full from my last meal, but it didn't bother when I got the training going. The session didn't take long, but I ran into some guys I know and talked a bit, but it was still a short and nice workout.

    A1 DB Romanian Deadlifts: (wide stance)

    14 @ 15kg
    14 @ 28kg - too easy so didn't count it as a workset
    14 @ 34kg
    14 @ 34kg

    - Fine stretch in the hammies.

    SS:

    A2 Decline DB Bench Press:

    14 @ 24kg
    14 @ 32kg
    14 @ 32kg

    B1 Seated Cable Rows: (narrow grip)

    14 @ 21kg
    14 @ 30,5kg
    14 @ 30,5kg

    SS:

    B2 Standing hammerCurls:

    10 @ 15kg
    14 @ 17kg
    14 @ 17kg

    C1 External Rotation:

    3 sets of 8-14 reps

    SS:

    C2 Facepulls:

    12 @ 17,5kg
    14 @ 28kg
    14 @ 28kg

    D1 Horizontal Calf Raise:(feet angled out)

    14 @ 75kg
    14 @ 85kg
    14 @ 87,5kg

    SS:

    D2 Machine flies:

    14 @ 47kg
    14 @ 54kg
    14 @ 61kg

    Sets: 2
    Reps: 14
    Rest: 75s between pairings
    Load: 16RM
    ---------------------------------------------------------------------------------------------------------------------

    Forgot my towel and had to use small pieces of paper. Humiliating and I felt like an complete idiot :wutyousay:

    Tomorrow is off-day, but I'm probably gonna do some cardio .. just like 30 min!




  9. #45
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 20/8 - 2008

    I did a quick cardio-session yesterday

    Cardio:

    15 min bike

    20 min crosstrainer

    = 35 min
    ---------------------------------------

    Gonna go do my first session with weights here in a minute... but first a glass of icecold water with Super Charge (that shit actually tastes pretty good :imcoolurnot




  10. #46
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Træning den 21/8 - 2008

    A quick session today - I felt like doing much more, but only added a few exercises - gotta remember that second session right :wutyousay:

    Since tuesday where I dipped pretty heavy I've had some kinda pinch in my chest - right in the middle of it. It annoys the crap out of me ... feels like it needs to be cracked, you know - like when you hear that little pop... and usually I can do that, but it just doesn't happen with this...it's just uncomfortable and annoying. I might drop dips next week due to this!

    AM Workout

    A1 Chins: (neutal grip)

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

    SS:

    A2 Triceps Rope Pressdowns:

    12 @ 17,5kg - wu
    8 @ 28kg - wu
    5 @ 35kg
    5 @ 35kg
    5 @ 35kg
    5 @ 35kg

    B1 DB high Incline Bench Press:

    10 @ 24kg
    5 @ 34kg
    5 @ 34kg
    5 @ 34kg
    5 @ 32kg

    SS:

    B2 BB Back Squat:

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

    C1 Unilateral leg extensions:

    10 @ 30kg
    5 @ 40kg
    5 @ 50kg
    5 @ 55kg
    5 @ 50kg

    C2 Seated db lateral raise:

    10 @ 10kg
    5 @ 15kg
    5 @ 16kg
    5 @ 16kg
    5 @ 16kg

    C1 Horizontal Calf Raise:

    10 @ 85kg
    5 @ 125kg
    5 @ 135kg
    5 @ 135kg
    5 @ 135kg

    C2 Machine crunches:

    10 @ 46kg
    6 @ 60kg
    6 @ 60kg
    6 @ 60kg
    8 @ 53kg

    Sets: 4
    Reps: 5
    Rest: 60s between each pairing
    Load: 6-7RM
    --------------------------------------------------------------------------------------




  11. #47
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 21/8-2008

    Tonights session - fast in - fast out! It took about 35-40 min! Short breaks and no wast-time so I got the sweet going pretty good.

    PM Workout

    A1 Chins: (overhand - wide grip)

    14 x bw
    14 x bw
    8 x bw

    SS:

    A2 Decline BB Skull Crushers:

    14 @ 7,5kg
    14 @ 20kg
    14 @ 20kg
    + barbell

    B1 DB Military Press: (standing)

    14 @ 15kg
    14 @ 17kg
    14 @ 18kg

    SS:

    B2 Hack Squat: (narrow stance)

    14 @ 40kg
    14 @ 80kg
    14 @ 100kg
    +sled
    -Both sets hould have been with 100kg

    C1 Db Lunges:

    14 @ 17kg
    14 @ 18kg

    C2 Cable laterals:

    14 @ 6,25kg
    14 @ 6,25kg

    D1 Standing Calf Raises: (feet angled out)

    14 @ 60kg
    14 @ 80kg
    14 @ 80kg

    D2 Crunches:

    14 x bw
    14 x bw
    14 x bw

    Sets: 2
    Reps: 14
    Rest: 75s
    Load: 16RM
    ---------------------------------------------------------------------------------------------------+

    I've consumed about 3800cals today. .. That's probably a bit too much - gonna check my weight tomorrow.




  12. #48
    Mecca V.I.P. bodybuilding reputation philosopher's Avatar
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    You can never have enough cals

    Strong workout again essensen




  13. #49
    Mecca V.I.P. bodybuilding reputation Bulkboy's Avatar
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    those last two sessions are great man, awesome chins and incline presses. hack squats look monstrous too keep it coming bro. and dont worry to much about the calories, hey ure bulking, i think ure allowed alittle extra




  14. #50
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    How's your endurance going with all the supersets?


    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


  15. #51
    Mecca V.I.P. bodybuilding reputation Mikew's Avatar
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    Incredible volume your pushing here. Im hope you are eating well?

    Keep up the good work Essensen.




  16. #52
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    philosopher I've tried overbulking once - and I'm not going there again But on this program more cals isn't bad at all - I burn a shitload of calories on those am-pm-sessions!

    Bulkboy Thanks bro - appreciate your activity in the log I know I'm bulking - but I'm trying to keep it clean and very steady. I really don't see any reason to consume an excessive amount of calories since it will store as fat anyways

    El Freako Pretty well - I am afterall used to doing this kind of WO with even more volume, but the new thing here is that even big compound-exercises like dead, squat and bench are being supersetted .. and that I'm not used to which I definitely feel in my endurance-level! Waterbury is of the opinion that cardio isn't necessary in this phase of the program because the fitness-level will skyrock with all those supersetted wo's ... and I kinda think he's right (I will still keep some cardio in the program though)!

    Mikew Thanks dude Yeah - definitely eating well atm Just got home from a friend where I ate a giant burger after our workout My weight is also on the way up - so I'm getting enough food!

    I've been busy today so I haven't been able to update the log... here is both sessions:

    WO 22/8 - 2008

    I trained with a friend in a powerlifting-cave.. really cool place with great equipment and atmosphere! I wish a place like that was just around the corner from my residence! Didn't sleep too well at night, but I was really hooked on some destruction so it didn't influence the wo at all.

    AM Workout

    A1 BB Bench Press:

    10 @ 50kg
    8 @ 70kg
    6 @ 80kg
    5 @ 90kg - too heavy - near failure at the last rep :greddy:
    4 @ 90kg - changed my grip ... far better.
    4 @ 90kg
    3 @ 90kg

    - I did both triceps, heavy incline and shoulders yesterday so I didn't expect much, but it was a decent round.

    SS:

    A2 Seated Cable Rows: (narrow grip)

    10 @ 50kg
    5 @ 90kg
    5 @ 100kg
    5 @ 90kg
    5 @ 94kg

    B1 DB Romanian Deadlifts: (narrow stance)

    10 @ 21kg
    5 @ 41kg
    5 @ 41kg
    5 @ 41kg
    5 @ 41kg

    SS:

    B2 Standing EZ Reverse Curls:

    9 @ 15kg
    5 @ 25kg
    5 @ 22,5kg
    5 @ 22,5kg
    5 @ 20kg + 6 @ 20kg with normal grip
    + stang

    C1 Bent over lateral raise: - extra

    10 @ 10kg
    6 @ 13kg
    5 @ 16kg
    5 @ 16kg
    8 @ 13kg

    SS:

    C2 T-bar rows: - extra

    8 @ 50kg
    5 @ 75kg
    5 @ 75kg
    5 @ 75kg
    5 @ 75kg

    D1 Standing Calf Raise: (feet angled out)

    8 @ 100kg
    5 @ 160kg
    5 @ 200kg
    5 @ 200kg
    5 @ 200kg

    SS:

    D2 External Rotation:

    5 x 5 @ 10kg

    Sets: 4
    Reps: 5
    Rest: 60s between pairings
    Load: 6-7RM
    -------------------------------------------------------------------------------------------------------------------------

    PM Workout

    40 min WO with a friend in my usual gym.

    A1 DB Bench Press:

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

    SS:

    A2 Deadlifts: (sumo stance)

    12 @ 60kg
    12 @ 100kg
    12 @ 105kg
    - should have been seated rows i supersetted the bench with. Switched it by accident. Since I already messed the program up I changed the rest of the pairs (still same exercises just different pairing). Worked fine. High rep is btw nasty in the deadlift


    B1 Seated Cable Rows: (wide grip)

    12 @ 27kg
    12 @ 34kg
    12 @ 34kg

    SS:

    B2 Donkey Calf Raise: (feet straight)

    12 @ 20kg
    12 @ 40kg
    12 @ 40kg

    C1 Standing BB Biceps Curls: (wide grip)

    12 @ 31,5kg
    12 @ 39kg
    12 @ 41,5kg

    SS:

    C2 Cable crossovers:

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

    D1 Db rows:

    12 @ 36kg
    12 @ 36kg

    D2 External Rotation:

    12 @ 4kg
    12 @ 3kg

    Sets: 2
    Reps: 12
    Rest: 75s between pairings
    Load: 14RM
    ----------------------------------------------------------------------




  17. #53
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Quote Originally Posted by Essensen View Post
    El Freako Pretty well - I am afterall used to doing this kind of WO with even more volume, but the new thing here is that even big compound-exercises like dead, squat and bench are being supersetted .. and that I'm not used to which I definitely feel in my endurance-level! Waterbury is of the opinion that cardio isn't necessary in this phase of the program because the fitness-level will skyrock with all those supersetted wo's ... and I kinda think he's right (I will still keep some cardio in the program though)!
    I definitely agree that you wouldn't need much cardio.




  18. #54
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Good sessions man!


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