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  1. #55
    Mecca V.I.P. bodybuilding reputation Mikew's Avatar
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    Two sessions each day with that volume.....freak





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  2. #56
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Mikew It's 'only' four days a week - but yeah, it's nasty :coolguy:

    PrinceVegeta Thanks dude

    El Freako Yep.. I have also put the duration and frequency of my cardio-sessions a lot down.

    WO den 25/8 - 2008
    I did 35 min of carido yesterday and at the same session some nicked my fucking wallet. Now I need to get all of my different cards replaced - it takes forever and it's also pretty expensive. Great - just as school is about to start and I need to spend a lot of money on books.

    Got my Super Charge mixed, downed it and went for todays first session. I could feel that it was a bot too long since my breakfast cause' I was kinda hungry and didn't have too much energy. I biked a bit today for an appointment I had and the volume in the program is bumped up to an extra set in all exercises (waterbury prescribes this in the second week of phase V) so I probably need to put a bit more calories down..I expect to hit 3700-3800 today

    AM Workout

    A1 Seated shoulder Press:

    10 @ 20kg
    5 @ 30kg
    5 @ 30kg
    5 @ 30kg
    5 @ 28kg
    5 @ 28kg
    - decent round

    SS:

    A2 Front Squat: (shoulder width stance)

    10 @ 40kg
    6 @ 60kg
    5 @ 75kg
    5 @ 75kg
    5 @ 72,5kg
    5 @ 72,5kg

    - stupid quads needs to get stronger.

    B1 Chins: (wide grip) - overhand grip

    8 x bw
    5 @ +15kg
    5 @ +15kg
    5 @ +15kg
    5 @ +10kg
    5 @ +10kg
    - Something pinched in my right pec after the first set with kg's. Annoying.

    B2 CG bench press:

    10 @ 50kg
    5 @ 77,5kg
    5 @ 77,5kg
    5 @ 77,5kg
    5 @ 77,5kg
    5 @ 75kg

    C1 Standing Calf Raises: (feet straight ahead)

    10 @ 40kg
    6 @ 110kg
    5 @ 120kg
    5 @ 120kg
    5 @ 120kg

    C2 Rope crunches:

    10 @ 28kg
    5 @ 38,5kg
    5 @ 42kg
    5 @ 42kg
    5 @ 42kg

    D1 Db rows: - extra

    8 @ 36kg
    5 @ 40kg
    5 @ 40kg
    5 @ 40kg

    - slow and squeezing reps.

    D2 One arm lateral raise: - extra

    8 @ 10kg
    5 @ 14kg
    5 @ 15kg
    5 @ 15kg
    5 @ 15kg

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

    Time: 60 min.




  3. #57
    Mecca V.I.P. bodybuilding reputation
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    christ that much volume and 2 sessions in a day, dont die
    looking good though, solid base. not pack on that mass




  4. #58
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Rageking: I'm a volume-junkie I probably would be better of recovery-wise be dropping the extra exercises I'm adding to each WO ... but i'm just can't leave the center after 30 min - it feels wrong But i'm compensating be eating heaps of food !

    WO 25/8 - 2008

    A quick session - took about 45 min! It was way crowded - I hate all those morons who train in my gym. It's a really commercial gym and it's located a central place in Copenhagen which means a lot of douchebags are working out there. I put the new Slipknot-album on the Ipod and concentrated on the workout. It was kinda difficult with all the supersetting because it was so crowded, but I managed to get it done.

    PM Workout

    A1 DB Incline Bench Press:

    12 @ 24kg
    12 @ 32kg
    12 @ 32kg
    12 @ 30kg

    SS:

    A2 BB Back Squat: (shoulder width stance)

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

    B1 Pulldowns: (supinated grip)

    12 @ 54kg
    12 @ 75kg
    12 @ 75kg
    12 @ 68kg

    SS:

    B2 Triceps Pressdowns:

    12 x 26kg
    12 x 33,75kg
    12 x 33,75kg
    12 @ 31kg

    C1 standing Calf Raise: (feet angled out)

    12 @ 80kg
    12 @ 100kg
    12 @ 100kg

    SS:

    C2 Crunches:

    15 x bw
    14 x bw
    12 x bw

    D1 Hammerstrength MTS rows:

    12 @ 25kg
    12 @ 35kg
    12 @ 35kg

    SS:

    D2 Unilateral leg extensions:

    12 @ 20kg
    12 @ 30kg
    12 @ 35kg
    12 @ 30kg

    E1 Db Lateral raise:

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

    Sets: 3
    Reps: 12
    Rest: 75s between each pairing
    Load: 14RM
    ----------------------------------------------------------------------




  5. #59
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 26/8 -2008

    My weight was still 66.1kg this morning so I'm gonna bump the calorie intake a 100 or 200 up. I already ate a huuuge PWO-meal

    Todays first session was solo with the new slipknot album on the Ipod - heard the first 7 numbers yesterday and the last today - I think it's a pretty cool album besides a few emo-tracks. Definitely gonna be used a lot for WO's!

    AM Workout

    A1 Deadlifts: (narrow stance)

    10 @ 60kg
    8 @ 90kg
    5 @ 120kg
    5 @ 130kg - Touch and go from here.
    5 @ 130kg
    5 @ 125kg
    5 @ 125kg
    - decent round.

    SS:

    A2 Db benchpress:

    10 @ 24kg
    5 @ 38kg
    5 @ 38kg
    5 @ 36kg
    - Instead of dips. Let's see how it works with high rep decline presses tonight.

    B1 Seated Cable rows: (wide grip)

    8 @ 27kg
    5 @ 44,5kg
    5 @ 41kg
    5 @ 41kg
    5 @ 41kg

    SS:

    B2 Standing barbell Curls:

    10 @ 31,5kg
    5 @ 54kg
    5 @ 54kg
    5 @ 54kg
    5 @ 51,5kg
    5 @ 51,5kg
    - Heavy shit.

    C1 Barbell rows: - extra

    8 @ 60kg
    5 @ 100kg
    5 @ 110kg
    5 @ 110kg
    5 @ 110kg

    C2 Dips

    18 x bw
    6 @ + 20kg
    - My chest got annoyed almost immediately so I dropped it.

    D External Rotation:

    8 @ 4kg
    3 x 5 reps @ 4kg

    E Seated horizontal calf raise: (feet straight)

    8 @ 85kg
    6 @ 125kg
    5 @ 135kg
    5 @ 135kg
    5 @ 135kg
    5 @ 125kg

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

    Hmm, lots of volume today ..maybe a bit too much! It took about an hour.




  6. #60
    Mecca V.I.P. bodybuilding reputation Bulkboy's Avatar
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    dayum, one hell of a session, deads, db bench, and particularly those barbell rows are looking awesome bb curls are fucking strong too, too bad about the dips, may be worth a checkup if ure chest is bothering u?


    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.


  7. #61
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    I heard or read once a bodybuilder say that u cant overtrain...u can only undereat!! dont know where i heared that from...?


    sigpic70213 7


  8. #62
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Bulkboy: Thanks dude My chestbone (dunno if that's the word in english) has been bothering me for quite a while - really nothing that helps. I layed off dips for a long time because of this, but tried to incorperate 'em again lately. If I do them after I'm really warm - which means in the end of my WO there's usually not too much of a problem with my chest, but it seems to be a lot worse if I do 'em in the start of the WO which was the case last week.

    PrinceVegeta: I think I've heard that too - but never the less is overtraining a reality, but I think people have a tendency to diagnose themselves too quickly with 'overtraining' which is a pretty severe breakdown of the body - in most cases it's just a bit of overreaching that can be fixed with a week og light weights.

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

    I'll be doing my second session in about an hour or so - my chest is already a bit sore so i'm curios to see how i'm gonna handle 14 reps in the decline presses tonight. Stay tuned!




  9. #63
    Mecca V.I.P. bodybuilding reputation Till's Avatar
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    Damn good sessions! And the new Slipknot is a great album to workout to. Keep up the good works.


    Train Hard!


  10. #64
    Mecca V.I.P. bodybuilding reputation ironheart's Avatar
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    great stuff in here bro. that's a helluva session, lots of volume. the bent over rows are really strong. keep up the good work


    Glory glory man united!!!


  11. #65
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Quote Originally Posted by Till View Post
    Damn good sessions! And the new Slipknot is a great album to workout to. Keep up the good works.
    Thanks Till - It seems to be going pretty well atm Hell yeah - adequately agressive for moving some weights

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

    WO 26/8 - 2008

    PM-session:

    I had to consult my discipline to get my ass to the gym this night for the second session - I must have been going a bit too much at it earlier, even though I got a little nap afterwards. But I did go and had a swell session - high rep kicks ass.

    I met a friend and talked a bit too much, but the session took about 40 min so that's okay.

    A1 DB Romanian Deadlifts: (wide stance)

    14 @ 15kg
    14 @ 36kg
    14 @ 36kg
    14 @ 36kg
    - hammies from hell.

    SS:

    A2 Decline DB Bench Press:

    14 @ 24kg
    14 @ 34kg
    14 @ 34kg
    14 @ 30kg

    - Some dudes were giving eachother forced reps with the 32's for like 5-6 sets so I made the jump to 34kg. I actually didn't exepct I could do 14 reps for two sets upon the heavy db presses earlier, but I did

    B1 Seated Cable Rows: (narrow grip)

    10 @ 27kg
    14 @ 30,5kg
    14 @ 30,5kg
    14 @ 30,5kg

    SS:

    B2 Scarecrows:

    14 @ 5kg
    14 @ 6,25kg
    14 @ 6,25kg
    14 @ 6,25kg

    C1 Incline db curls:

    10 @ 15kg hammercurls - wu
    14 @ 15kg
    14 @ 15kg
    14 @ 15kg
    - burning biceps!

    C2 External Rotation:

    3 sets of 10-14 reps

    D1 Horizontal Calf Raise:(feet angled out)

    14 @ 85kg
    14 @ 105kg
    14 @ 105kg

    SS:

    D2 Machine flies:

    12 @ 47kg
    14 @ 61kg
    14 @ 61kg
    - nice pump :coolguy:

    Sets: 3
    Reps: 14
    Rest: 75s between pairings
    Load: 16RM
    ---------------------------------------------------------------------------------------------------------------------

    And then home and eat some more - been eating like crazy today so the weight should be a bit up tomorrow.




  12. #66
    Mecca V.I.P. bodybuilding reputation ironheart's Avatar
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    another huge session. good job on the decline db press. good intensity getting all that work done in 40 mins.




  13. #67
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Ironheart: Welcome to the log bro Thanks man - i'm gonna add some weights to those bb rows next week
    Yep, supersetting really puts the total time of the WO down ... and it also bumps up the pulse quite a bit :imcoolurnot:




  14. #68
    Mecca V.I.P. bodybuilding reputation
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    christ im amazed every time i check this log, so much volume

    great work on the presses, and the rdls!




  15. #69
    Mecca V.I.P. bodybuilding reputation Mikew's Avatar
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    Jaw-dropping volume!! It looks good though, and if you are progressing then theres no problem at all.




  16. #70
    Mecca V.I.P. bodybuilding reputation Bulkboy's Avatar
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    one helluva session for sure bro those incline db curls for high reps are awesome, i think its the best exercise for biceps there is. u cant cheat, really strict movement i dont understand how u can have only used 40 mins on this session, u must move at a very fast pace between sets huh?




  17. #71
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Rageking>> Cheers mate I love volume :wutyousay:

    Mikew>> So far, so good. I'm going back to school this monday so i'll probably change program - but it's going to be something with a lot of volume - I assure you of that

    Bulky>> Thanks bro Yep, I'm of that opnion too - incline curls are awesome, hits the bi's like nothing else and gives a great pump.

    Yeah, I don't waste a lot of time in the gym - especially not on this program... quickly in and out! The supersets helps bringing the WO-time down a lot.

    WO 28/8 - 2008

    I did 40 mins of cardio yesterday (only so I could eat more )

    Got up pretty early today which meant I got my first session done early and will be able to get the second one done around 8 pm. It's going to be nice not to be all done at 10-11 pm.

    For some reason unknown my hip is complaining a bit. I suspect that i'm squatting with unevenly weightdistrubution - and thereby wearing more on my right side - I need to be alert about this ...could cause' a lot of problems in the future.

    AM Workout

    A1 Chins: (neutral grip)

    10 x bw
    5 @ +10kg
    5 @ +15kg
    5 @ +15kg
    5 @ +15kg
    5 @ +15kg

    SS:

    A2 Triceps Rope Pressdowns:

    12 @ 17,5kg - wu
    8 @ 28kg - wu
    5 @ 35kg
    5 @ 38,5kg
    5 @ 38,5kg
    5 @ 38,5kg
    5 @ 38,5kg

    B1 DB high Incline Bench Press:

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

    SS:

    B2 BB Back Squat:

    8 @ 60kg
    8 @ 80kg
    5 @ 90kg
    4 @ 100
    3 @ 100kg
    5 @ 95kg
    5 @ 95kg
    - My lower back is pretty sore from tuesday deadlift which made me nervous about the squatting, but it turned out that it was no problem - my hip on the contrary did act up a bit.

    C1 Db shrugs: 2 sec static hold

    8 @ 24kg
    5 @ 34kg
    5 @ 34kg
    5 @ 34kg

    C2 Db lateral raise:

    10 @ 11kg
    5 @ 17kg
    5 @ 17kg
    5 @ 16kg
    5 @ 16kg

    C1 Horizontal Calf Raise: (feet angled out)

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

    C2 Machine crunches:

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

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

    Time: about 60 min.




  18. #72
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Awesome sessions dude! ur intensity is really high! the new slipknot album is fuckin hardcore! keep at it big boooy!






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