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  1. #73
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Thanks Prince! Hell yeah - it's nice for throwing around weights! Thanks for stopping by

    WO 28/8-2008

    Yesterdays second session.

    PM Workout

    A1 Chins: (overhand - wide grip)

    8 x bw
    14 x bw
    14 x bw
    14 x bw
    14 x bw

    SS:

    A2 BB Skull Crushers:

    14 @ 15kg
    14 @ 20kg
    14 @ 22,5kg
    14 @ 22,5kg
    + barbell

    B1 DB Military Press: (standing)

    12 @ 15kg
    14 @ 18kg
    14 @ 19kg
    14 @ 19kg

    SS:

    B2 Hack Squat: (narrow stance)

    14 @ 40kg
    14 @ 90kg
    14 @ 90kg - thought I had 110kg on, but I made a miscalculation (a big one) and got pissed at my self and took two more sets.
    14 @ 100kg
    14 @ 100kg
    +sled

    C1 Db Lunges:

    14 @ 19kg
    14 @ 19kg

    C2 Cable laterals:

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

    C1 Standing Calf Raises: (feet angled out)

    14 @ 40kg
    14 @ 90kg
    14 @ 90kg
    14 @ 90kg
    +sled

    C2 Crunches:

    16 x bw
    15 x bw
    15 x bw

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

    I'm going for the days first WO in a minute. .. be back later to update you guys!





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  2. #74
    Mecca V.I.P. bodybuilding reputation ironheart's Avatar
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    great session bro. awsome chins. lots of volume as usual. keep up the good work


    Glory glory man united!!!


  3. #75
    Eat, lift, sleep, repeat. bodybuilding reputation Big_Guns_Lance's Avatar
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    Not checked this log before, my bad. This log looks great. Great chins and those hack squats are nice buddy.




  4. #76
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Ironheart>> Thanks dude Those chins did me good - my back is sore today.

    Lance>> Thanks - and welcome to the log buddy Hope u'll stick around!

    WO 29/8 - 2008

    Todays first session.

    Slept kinda wierd and wasn't too game for a WO, but I pulled my self together and got my ass in the gym. Solid session without too much BS - just the Ipod and the iron. Took about 60 min.

    AM Workout

    A1 BB Bench Press:

    10 @ 50kg
    8 @ 70kg
    6 @ 80kg
    4 @ 90kg
    4 @ 90kg
    3 @ 90kg
    5 @ 90kg - wierd, got 5 reps here.
    5 @ 85kg

    - Went okay considering I trained pecs, tri's and shoulders yesterday.

    SS:

    A2 Seated Cable Rows: (narrow grip)

    10 @ 27kg
    5 @ 41kg
    5 @ 44,5kg
    5 @ 44,5kg
    5 @ 44,5kg
    5 @ 44,5kg

    B1 Bent over lateral raise: - extra

    10 @ 10kg
    5 @ 16kg
    5 @ 15kg
    6 @ 15kg

    SS:

    B2 T-bar rows: - extra

    8 @ 30kg
    5 @ 75kg
    5 @ 80kg
    5 @ 80kg
    5 @ 80kg
    5 @ 75kg
    +barbell

    C1 DB Romanian Deadlifts: (narrow stance)

    10 @ 21kg
    5 @ 40kg
    5 @ 40kg
    5 @ 40kg
    5 @ 40kg
    5 @ 40kg
    - need heavier db's, but those are the heaviest my gym has :wutyousay:

    SS:

    C2 Standing EZ Reverse Curls:

    10 @ 10kg
    5 @ 20kg
    5 @ 20kg
    5 @ 22,5kg
    5 @ 25kg
    5 @ 25kg
    + barbell

    D1 Standing Calf Raise: (feet angled out)

    8 @ 80kg
    5 @ 120kg
    5 @ 120kg
    5 @ 110kg
    5 @ 110kg
    5 @ 110kg

    SS:

    D2 External Rotation:

    8 @ 2kg
    5 @ 4kg
    5 @ 4kg
    5 @ 5kg
    5 @ 5kg

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

    Next session will be about 8 pm.




  5. #77
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Those reverse curls are scary-heavy, you must have some mad grip-power!


    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


  6. #78
    Eat, lift, sleep, repeat. bodybuilding reputation Big_Guns_Lance's Avatar
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    Nice session Essensen, a lot of volume there. Good bench presses and T-bar rows. And heavy revearse curls man. You need to get your gym owners to purchase heavier dumbells for you. Nice job buddy




  7. #79
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Nice workouts bud.Looking good in your avi




  8. #80
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 29/8-2008

    PM Workout

    Didn't post my second session friday - I went out that same night for a helluva tour with some friends and got completely drunk. I worked both saturday and sunday - so i've been busy.

    A1 DB Bench Press:

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

    SS:

    A2 Deadlifts: (sumo stance)

    12 @ 60kg
    12 @ 100kg
    12 @ 100kg
    12 @ 100kg
    - lots of reps

    B1 Seated Cable Rows: (wide grip)

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

    SS:

    B2 Standing Calf Raise: (feet straight)

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

    C1 hammerstrength biceps:

    12 @ 20kg
    12 @ 27,5kg
    12 @ 27,5kg
    12 @ 25kg
    Ze pump!

    SS:

    C2 Cable crossovers:

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

    D2 External Rotation:

    3 sets

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




  9. #81
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Lionheart: Thanks for the comment dude - much appreciated

    Big_Guns_Lance: Thanks mate

    El Freako: Acutually I don't - my grip is really weak :wutyousay: You did see it's ez curls - not db's ?




  10. #82
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    I swear I'd need a bucket by my side if I did this workout...

    Good work mate!




  11. #83
    Eat, lift, sleep, repeat. bodybuilding reputation Big_Guns_Lance's Avatar
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    Nice workout mate. Strong Deadlifts there




  12. #84
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Thanks guys

    Okay - so since school has started (even though basically all my classes has been cancelled his week) I need to change my routine.

    I'll try to continue with a couple of am/pm-session a week combined with 1 ordinary fullbody-day. The routine is based upon this article of Waterbury: total body split training.

    I made some changes - a bit more exercises and volume since I already have experience with this am/pm-thing and know i'm able to recover from sessions lasting longer than 30 min - but the basic structure is still what he has set up. I'll try it a couple of weeks and see how it fits with school and everything. I will aim to keep am-sessions about 50 - at maximum 60 min long while shooting for 35-40 min in the PM.

    This is what 'I've' came up with.

    Mandag:

    AM-session: (chest, back, arms)

    A1 Bench press
    A2 Chin ups (wide grip)
    B1 Seated cable rows (narrow grip)
    B2 Incline flies
    C1 Incline curls
    C2 skull crushers
    D Side raises

    Pm-session: (legs, abs, calves)

    A Squat
    B1 Standing calf raise
    B2 Bulgarian split squat
    C1 Leg curls
    C2 Rope crunches

    Reps: 6
    Load: 6 rm
    Rest: 30 sec between pairings
    Sets/Reps: A set/rep volume of around 25, with 85% of your one rep max (1RM)

    Onsdag: (high rep 10-14 reps)

    Deadlifts
    Incl DB pres:
    DB rows:
    Seated shoulder press
    Lat pulldown
    Barbell curls
    Dips:
    Face pulls:
    Abs
    Lęg

    Reps: 10-14
    Rest: 120 sec
    Sets: 4/5
    Load: 12-16RM

    Fredag:

    AM-session: (chest, back, arms)

    A1 Db bench press
    A2 Barbell rows
    B1 Seated cable rows (Wide grip)
    B2 Cable crossovers
    C1 Hammerstrength curls
    C2 Rope overhead extensions
    D Seated lateral raises

    Pm-session: (legs, abs, calves)

    A1 Front Squat
    A2 Romanian deadlift
    B1 Leg extensions
    B2 Seated calf raise
    C1 Machine crunches

    Reps: 6
    Load: 6 rm
    Rest: 30 sec between pairings
    Sets/Reps: A set/rep volume of around 25, with 85% of your one rep max (1RM)




  13. #85
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Yesterdays sessions:

    WO 1/9 - 2008

    Trained before school (or well - thought I had school, but turns out it was cancelled - didn't find out before I had gone all the way out there :wutyousay. I wasn't really game bacuse I was tired, but I pulled it off.

    AM-session: (chest, back, arms)

    A1 Bench press:

    10 @ 50kg
    8 @ 70kg
    6 @ 85kg
    6 @ 85kg
    6 @ 85kg
    6 @ 80kg

    A2 Seated cable rows: (narrow grip)

    10 @ 27kg
    6 @ 41kg
    6 @ 41kg
    6 @ 41kg
    6 @ 41kg

    B1 Chin ups: (wide grip)

    8 x bw
    6 @ +10kg
    6 @ +10kg
    6 @ +10kg
    6 @ +5kg - slow eccentric phases.

    B2 Incline flies:

    10 @ 18kg
    8 @ 20kg
    6 @ 24kg
    6 @ 24kg

    C1 Incline curls:

    8 @ 15kg
    6 @ 20kg
    6 @ 20kg
    6 @ 20kg

    C2 skull crushers:

    8 @ 20kg
    6 @ 25kg
    6 @ 25kg
    6 @ 25kg
    + barbell

    D Db lateral raises:

    8 @ 10kg
    6 @ 15kg
    6 @ 15kg
    6 @ 15kg
    -----------------------------------------------------------

    Time. about 50 min




  14. #86
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 1/9-2008

    Pm-session: (legs, abs, calves)

    A quick and intense session - 40 min. My hib was actin up while squatting. I don't know why it's bothering all of a sudden - I never had problems with i before. I might need to get started with some mobility drills again.

    A Squat:

    10 @ 60kg
    8 @ 80kg
    6 @ 90kg
    6 @ 90kg
    6 @ 90kg
    6 @ 85kg

    - focus on depth.

    B1 Bulgarian split squat:

    9 @ 10kg
    6 @ 16kg
    6 @ 16kg
    6 @ 16kg

    SS:

    B2 Unilateral lying Leg curls:

    8 @ 15kg
    5 @ 20kg
    6 @ 17,5kg
    6 @ 17,5kg
    6 @ 17,5kg

    C1 Standing calf raise:

    10 @ 70kg
    10 @ 80kg
    10 @ 80kg
    10 @ 80kg
    10 @ 80kg

    SS:

    C2 Rope crunches:

    10 @ 28kg
    10 @ 34kg
    10 @ 34kg
    10 @ 34kg
    10 @ 38kg

    + 3 sets x 14 reps @ leg press.
    ----------------------------------------------------------------------------------------------




  15. #87
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Did 45 min of cardio today. Weights tomorrow - probably after school!




  16. #88
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 3/9-2008

    One helluva session today - I wasn't really up for it since I was a bit tired and had been to school where nothing worked out (I hate the university I attend - completely incomptent management), but I canalized the negative energy into the workout and got one solid session done.


    Deadlifts:

    10 @ 60kg
    8 @ 90kg
    5 @ 120kg
    Touch and go:
    5 @ 135kg
    5 @ 135kg
    8 @ 125kg
    5 @ 125kg
    - Decent round.

    Incline DB pres:

    11 @ 24kg
    12 @ 32kg
    12 @ 32kg
    11 @ 32kg
    10 @ 32kg
    - The long head of my triceps is dominated by Doms from the skull crushers I did monday and I def felt that here.

    SS:

    DB rows:

    9 @ 36kg
    12 @ 38kg
    12 @ 38kg
    10 @ 40kg

    - this superset got the pulse going.

    Seated db shoulder press:

    10 @ 20kg
    10 @ 26kg
    10 @ 26kg
    10 @ 24kg

    SS:

    Bent over lateral raise:

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

    Hammerstrength Lat pulldown:

    10 @ 60kg
    10 @ 80kg
    10 @ 80kg
    10 @ 70kg
    10 @ 70kg
    - good contact to the lats.

    Cable crunches:

    5 sets

    Dips:

    20 x bw
    10 @ +20kg
    10 @ +35kg
    10 @ +35kg
    10 @ +30kg
    25 x bw

    Barbell curls:

    10 @ 31,5kg
    10 @ 46,5kg
    10 @ 46,5kg
    21's @ 31,5kg (7 half reps, 7 half reps from mid and up, and 7 complete reps all done in one set - teh burn)
    10 @ 41,5kg

    Seated horizontal calf raise:

    5 sets

    SS:

    Machine flies:

    10 @ 47kg
    14 @ 68kg
    13 @ 68kg
    -------------------------------------------------------------------------------




  17. #89
    Mecca V.I.P. bodybuilding reputation Hypocrisy86's Avatar
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    Awesome work man, lots of good exercises there.




  18. #90
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Hype: thanks mate

    WO 5/9-2008

    AM-session: (chest, back, arms)

    I slept like crap in the night and ended up with falling a sleep again after breakfast and some computer-time. That resulted in a wierd feeling most of the workout - but I got a decent round and pump out of it.

    A1 Db bench press:

    12 @ 24kg
    6 @ 32kg
    6 @ 40kg - last rep was heavy
    6 @ 38kg
    6 @ 38kg
    7 @ 36kg
    - okay, I guess.

    SS:

    A2 Barbell rows:

    10 @ 60kg
    8 @ 90kg
    6 @ 110kg
    6 @ 110kg
    6 @ 105kg
    7 @ 105kg

    B1 Seated cable rows: (Wide grip)

    10 @ 27kg
    6 @ 41kg
    6 @ 41kg
    6 @ 37,5kg
    6 @ 37,5kg

    B2 Seated lateral raises:

    10 @ 10kg
    6 @ 13kg
    6 @ 13kg
    6 @ 13kg
    6 @ 13kg

    C1 Seated Hammerstrength curls:

    10 @ 20kg
    6 @ 30kg
    6 @ 32,5kg
    6 @ 32,5kg
    6 @ 32,5kg
    - slow eccentric phases

    C2 Rope overhead extensions:

    12 @ 17,5kg
    6 @ 28kg
    6 @ 31,5kg
    6 @ 31,5kg
    6 @ 31,5kg + 10 @ 24,5kg
    - neat pump

    D Cable crossovers:

    10 @ 12,5kg
    10 @ 17,5kg
    10 @ 17,5kg
    10 @ 15kg + 10 @ 12,5kg
    ------------------------------------------------------------------------------------

    Time: about 60 min






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