Teh log of Essensen

[Hypocrisy86]

Powerful sessions there man! congrats on the squats and hack squats.
and good time limit there, 45mins awesome

[Essensen]

hypo >> Thanks buddy! Yeah - I like those short wheel-sessions. Intense and hard!

WO 17/9 - 2008

Early workout before school - I slept like crap, but got a little nap after breakfast which helped a bit - and my energy level were pretty decent throughout the wo.

Not too many people this morning which was just fine with me - got the heavy metal going and started lifting.

Deadlifts:

10 @ 60kg
8 @ 90kg
5 @ 120kg
Touch and go:
7 @ 130kg
7 @ 130kg
8 @ 120kg

- More reps this time. Still sucks though - My hams were fried which made the lifts harder and slower.

Incline DB pres:

12 @ 24kg
11 @ 34kg
10 @ 34kg
10 @ 32kg
10 @ 32kg

SS:

DB rows:

12 @ 36kg
12 @ 40kg
10 @ 40kg
10 @ 40kg

- Should have gone for more reps with the 40's, but this superset is so damn hard I couldn't see my way through it

Hammerstrength Lat pulldown:

12 @ 60kg
12 @ 80kg
12 @ 80kg
10 @ 80kg
10 @ 70kg

- nice bout.

Seated db shoulder press:

10 @ 20kg
9 @ 28kg
12 @ 24
10 @ 24 - fail on the 11th rep.

- No power in the shoulders today :wutyousay:

SS:

Bent over lateral raise:

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

Cable crunches:

5 sets

SS:

Straight arm rope pulldown:

12 @ 16kg
12 @ 21,25kg
12 @ 21,25kg

Seated Hammerstrength curls:

14 @ 20kg
One arm:
12 @ 11,25
14 @ 11,25
back to two arms:
10 @ 28,75kg
12 @ 27,5kg

SS:

Overhead rope extensions:

12 @ 17,5kg
4 x 12 @ 28,5kg

- Completely insane pump in the arms.

Machine flies:

10 @ 47kg
14 @ 70,5kg
12 @ 70,5kg
-------------------------------------------------------------------------------

Time. 1 hour and 35 min.

[philosopher]

Still supersetting your way trough training I see. Keep up the good work essensen xyxthumbs:

[Essensen]

Philo>> Yep, still supersetting my way through the day! I like the intensity it brings! Thanks - I will

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

I did 45 mins of cardio today - mainly on the crosstrainer and bike.

[El Freako]

Still going with the insane workouts, good work Essen:imcoolurnot:

[Lionheart]

Supersets FTW.Looking good bud

[Essensen]

El freako>> Thanks Freako

Lionheart>> I agree :coolguy:And thanks bro!

WO 19/9-2008

AM-session: (chest, back, arms)

Yet another session early before school with the usual lack of time :wutyousay: Energy was decent today and strength felt okay... but I do feel I need a deload soon. I'll probably do some high rep stuff in about two weeks so I can recover a bit. After that I'm planning to do a WSB-inspired program - I'll post it when deloading.

A1 Incline BB bench press:

10 @ 50kg
8 @ 60kg
4 x 6 @ 75kg

- Felt more like doing incline presses today rather than db bench.

SS:

A2 Barbell rows:

10 @ 60kg
8 @ 90kg
8 @ 100kg
6 @ 112,5kg
6 @ 112,5kg
6 @ 110kg
8 @ 100kg
- Got kinda' carried away, too many sets.

B1 Seated cable rows: (Wide grip)

10 @ 27kg
6 @ 44,5kg
6 @ 44,5kg - too heavy.
6 @ 41kg
6 @ 41kg

SS:

B2 cable lateral raises:

8 @ 3,75kg
6 @ 8,75kg
6 @ 10kg
6 @ 7,5kg

C1 Barbell curls:

10 @ 31,5kg
6 @ 51,5kg
6 @ 54kg
6 @ 54kg
6 @ 51,5kg

SS:

C2 Dips:

20 x bw
8 @ +20kg
6 @ +30kg
6 @ +40kg
6 @ +40kg
30 x bw - non-lockout. Kinda' bad form - not deep enough; but they gave a nice pump though.

D Cable crossovers:

12 @ 12,5kg
12 @ 15kg
12 @ 15kg
12 @ 15kg

- Call Dr. pump - we have a severe case phenomenal pump the end the session with... I had to take a pic in the locker room afterwards :techn9ne:
------------------------------------------------------------------------------------

Time: about 55-60 min

PM-session is coming up.

[tim290280]

Don't worry there is no such thing as too much back work Rows look good!

[Essensen]

tim>> I agree. I'm working on bringing my back up - so it's getting a lot of focus these days, but the reason I wrote is was with the pm-session in mind. When training twice in one day you can't get carried away with too much volume in the first session (which I have a tendency to do) - leaves u beat for the pm!

[Essensen]

WO 19/9-2008

Pm-session: (legs, abs, calves)

Fridays PM-session I didn't get around to post here. I had excellent energy and had an awesome workout - since it's my las 'twice-a-day' wo I did some extra stuff and destroyed those wheels pretty good!

A1 Front Squat:

10 @ 40kg
8 @ 60kg
6 @ 70kg
6 @ 75kg
6 @ 75kg
6 @ 70kg

- weak, as usual.

SS:

A2 Romanian deadlift:

10 @ 60kg
8 @ 80kg
6 @ 100kg
6 @ 100kg
6 @ 105kg

2 singles - deadlift:
1 x 120kg og 1 x 130kg

B Unilateral Leg extensions:

12 @ 20kg
10 @ 30kg
12 @ 45kg
10 @ 45kg
10 @ 40kg + 10 @ 30kg + 10 @ 25kg + 10 @ 22,5kg

- dropset FTW

C1 Seated calf raise:

12 @ 75kg
10 @ 115kg + 10 x donkeyraise @ bw
10 @ 115kg + 10 x donkeyraise @ bw
10 @ 105kg + 12 x donkeyraise @ bw
10 @ 105kg + 12 x donkeyraise @ bw

SS:

C2 Machine crunches:

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

SS:

C3 Leg press:

10 @ 100kg
10 @ 125kg
12 @ 125kg
12 @ 135kg

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

One helluva session.

Time: Don't know - lost track of time.

[Essensen]

Saturday:

I did 45 mins of cardio, some high rep back and some rear delts.

Next week I think i'm gonna do 3 high reps wo's to recover a bit.

[Till]

Still kicking ahead with that crazy volume. Sweet. Steady sessions and good weights. Please keep at it or some bad people is comming after you...

[Essensen]

Till>> Thanks man! Just wait - after this deload-thing I'll do my best to kick some ass.

WO 22/9-2008

Mondays semi-deload high rep session. I did the WO before school - tired as fuck, but I manages to keep a decent tempo throughout the session. I will probably do next session on thurdsday and then again saturday - that'll leace me some room for drinking friday :linedrunk:

Squat:

10 @ 60kg
12 @ 80kg
12 @ 80kg
3 @ 90kg
1 @ 100kg
12 @ 80kg

T-bar rows:

12 @ 40kg
14 @ 60kg
12 @ 60kg
12 @ 60kg

Bench press:

12 @ 50kg
10 @ 70kg
15 @ 70kg
2 @ 90kg
12 @ 70kg

Chin ups: (OHG)

12 x bw
12 x bw
12 x bw
10 x bw

SS:

DB shoulderpress:

12 @ 20kg
12 @ 24kg
12 @ 24kg
10 @ 22kg

Iso wide grip hammerstrength bench press:

15 @ 70kg
15 @ 70kg
16 @ 70kg
20 @ 70kg

SS:

Standing calf raise:

15 @ 40kg
15 @ 70kg
15 @ 70kg
15 @ 70kg

Laterals:

15 @ 10kg
15 @ 11kg
15 @ 11kg

Rope crunches:

4 sets

Robe Pushdowns:

14 @ 17,5kg
15 @ 24,5kg
14 @ 28kg
14 @ 28kg

SS:

Incline db curls:

12 @ 15kg
13 @ 15kg
12 @ 15kg
Hammercurls:
13 @ 16kg

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

Ok - lookin' at my WO now I realize that i maybe overdid the number of exercises and volume a bit considering it is a semi-deload?

[Essensen]

WO 24/9 - 2008

40 min of cardio before school

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

WO 25/9 - 2008

Uninspiring deload-session with high reps today. There may be quite a lot of volume and such, but I fly through the wo and feel fresh afterwards so i'm guessing it's working like it's supposed to.

Deadlift:

10 @ 60kg
8 @ 90kg
6 @ 100kg
6 @ 100kg
6 @ 100kg
1 @ 120kg

Incline DB press:

12 @ 24kg
10 @ 32kg
12 @ 30kg
15 @ 28kg

SS:

DB rows:

15 @ 36kg
15 @ 36kg
15 @ 36kg
12 @ 36kg

Seated cable rows: (narrow grip)

15 @ 27kg
15 @ 30,5kg
15 @ 30,5kg

SS:

B.O lateral raise:
15 @ 10kg
12 @ 10kg
15 @ 8kg

cable laterals:

15 @ 3,75
15 @ 3,75
12 @ 3,75

SS:

Cable crunches:

4 sets

Dips:

25 x bw
12 @ +20kg
25 x bw
25 x bw

SS:

seated hammerstrength preachercurls:

15 @ 20kg
15 @ 22,5kg
15 @ 22,5kg
15 @ 22,5kg

Seated calf raise:

5 sets @ 15 reps

SS:

Machine flys:

3 sets @ 15 reps

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

I'll prolly do some sort of carido tomorrow before school since I'm going partying in the evening (damage control ) and then i'll do the last deload-session saturday... then I should be ready to do some damage.

[El Freako]

Sessions are epic as usual in this log Essen, good work. You've got good strength in those DB rows especially.

[Essensen]

Freako >> It's just deload-sessions - so the weight is low. I'm starting a new protocol tomorrow - then there should be some decent numbers in here again.

Quick update ...I've been doing a lot of stuff this weekend which is why I haven't updated the log.

WO 26/9-2008

40 min of cardio before school.

WO 28/9-2008

Another high rep deload-session on very little sleep and drinking the day before. I was quite vascular because of the alcohol and got a nice pump from the high reps...but i'm really looking forward to some workouts were I actually feel I've accomplished something.

[PrinceVegeta]

Cant wait to see those new numbers!

[Essensen]

My new routine:


Monday: (Max-effort upper body)

A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.
-Bench press

B. SUPPLEMENTAL LIFT – Perform 3 sets of max reps. 15-20 reps on the first set. Same weight for both sets.
-Db incline bench press

C. HORIZONTAL ROW – Perform 3-4 sets of 8-12 reps.
-Barbell Rows

SUPERSET

D. REAR DELT/UPPER BACK – Perform 3-4 sets of 8-12 reps.
- scarecrows

E. TRAPEZIUS – Perform 3-4 sets 8-15 reps.
-Barbell Shrugs

F. ELBOW FLEXOR EXERCISE – 3-4 sets of 8-15 reps.
-Db incline curls

Wednesday: (Max-effort lower body)

A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.
squats

B. UNILATERAL MOVEMENT – Perform 3 sets of 6-12 reps.
Walking lunges

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – Perform 3 sets of 8-12 reps.
Romanian Deadlift

ADDITIONAL: leg extensions

D. GROUND-BASED, HIGH-REP ABDOMINAL CIRCUIT – Perform 3 circles, 10-20 reps, 1-2 mins rest between circuits.
Sprinter sit-ups, V-ups, toe touches, hip thrusts.

ADDITIONAL: standing calf raise

ADDITIONAL: Dips – Perform 3 sets of 8-12 reps


thursday: (repitition upper body)

A. REPETITION LIFT – 3 sets of max reps or 4 sets of 12-15 reps.
Incline BB Bench Press

B. VERTICAL PULLING – Perform 3-4 sets of 8-12 reps.
Chin ups

SUPERSET

C. REAR DELT – Perform 3-4 sets of 8-12 reps.
Rear delt flyes

MEDIAL DELTS– Perform 4 sets of 8-12 reps.
DB Shoulder Press

TRAPZ - Perfom 3 sets of 8-10 reps.
Db shrugs

SS:

Triceps pushdown - 15-25 reps each set

Lørdag: (vanity day) – extra biceps, shoulder, calves, abs

Deadlifts
A1 Cg pulldowns
A2 Laterals
B1 Cg cable rows
B2 Db shoulderpress
C Barbell curls
D1 seated calf raise
D2 Machine crunches
-------------------------------------------------------------------------

And a more clear overview:

Monday: (Max-effort upper body)

Bench press
Db incline bench press
Barbell Rows
SS
scarecrows
Barbell Shrugs
Db incline curls


Wednesday: (Max-effort lower body)

Squats
Walking lunges
Romanian Deadlift
leg extensions
Sprinter sit-ups, V-ups, toe touches, hip thrusts.
Dips
Extra: Standing calf raise

Thursday: (repitition upper body)

(Deadlift)
Incline BB Bench Press
Chin ups
SS
Rear delt flyes
DB military press
Db shrugs
SS
Triceps pushdown - 15-25 reps each set

Saturday: (vanity day) – extra biceps, shoulder, calves, abs

A1 Cg pulldowns
A2 Laterals
B1 Cg cable rows
B2 Db shoulderpress
C Barbell curls
D1 seated calf raise
D2 Machine crunches