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  1. #109
    Mecca V.I.P. bodybuilding reputation Hypocrisy86's Avatar
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    Powerful sessions there man! congrats on the squats and hack squats.
    and good time limit there, 45mins awesome





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  2. #110
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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.




  3. #111
    Mecca V.I.P. bodybuilding reputation philosopher's Avatar
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    Still supersetting your way trough training I see. Keep up the good work essensen xyxthumbs:


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


  4. #112
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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.




  5. #113
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Still going with the insane workouts, good work Essen:imcoolurnot:


    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. #114
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Supersets FTW.Looking good bud




  7. #115
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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.




  8. #116
    Mecca V.I.P. bodybuilding reputation tim290280's Avatar
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    Don't worry there is no such thing as too much back work Rows look good!


    Most Helpful Member 2008
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  9. #117
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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!




  10. #118
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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.




  11. #119
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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.




  12. #120
    Mecca V.I.P. bodybuilding reputation Till's Avatar
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    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...


    Train Hard!


  13. #121
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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?




  14. #122
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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.




  15. #123
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Sessions are epic as usual in this log Essen, good work. You've got good strength in those DB rows especially.





  16. #124
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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.




  17. #125
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Cant wait to see those new numbers!


    sigpic70213 7


  18. #126
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    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

    Lψrdag: (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






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