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  1. #127
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 29/9-2008

    Ditched my classes cause I had a completely fucked night with no sleep upon 9 hours of total sleep from friday to sunday Needless to say my energy levels weren't exactly high, but in spite of this I had a decent session!

    the numbers:

    Mandag: (Max-effort upper body)

    A. Me Bench press:

    10 @ 50kg
    8 @ 70kg
    6 @ 80kg
    3 @ 85kg
    3 @ 90kg
    2 @ 95kg - fail on the 3rd rep - bah!
    9 @ 75kg

    - - Shitty strength, but it was expected - i'm always epic week after a deload for some reason :wutyousay:In addition my weight was really low in the morning... this weekend just haven't been kind to me (too much drinking and too little food)

    B Db incline bench press: (supplemental lift)

    10 @ 24kg
    16 @ 30kg
    15 @ 30kg
    10 @ 30kg - nice and slow.

    C1 Barbell Rows:

    10 @ 60kg
    8 @ 80kg
    12 @ 90kg
    12 @ 90kg
    12 @ 90kg

    SS

    C2 Cable Scarecrows:

    12 @ 3,75kg
    12 @ 5kg
    12 @ 5kg
    12 @ 5kg

    D Barbell Shrugs

    10 @ 60kg
    12 @ 90kg
    12 @ 90kg
    12 @ 90kg

    E Rack chins: (extra)

    10 x bw
    10 @ +10kg
    10 @ +10kg
    10 x bw

    F1 Db incline curls:

    10 @ 15kg
    12 @ 17kg
    10 @ 17kg
    10 @ 17kg

    Against the wall curls:

    14kg @ failure

    SS:

    F2: Overhead rope extensions:

    12 @ 28kg
    12 @ 28kg
    12 @ 28kg

    - Nice pump
    ----------------------------------------------------------------------------------------------------------------------------------------

    Tomorrow is ME Lower body - we'll see how that goes!





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  2. #128
    Member bodybuilding reputation LaMotta's Avatar
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    Looks solid Esse. Good luck with the new routine!


    76308 Banner 2 122 772lo


  3. #129
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Thanks man - lookin' forward to this routine; let's hope it brings some gains!




  4. #130
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 1/10-2008

    I woke up at 6.15 am and couldn't sleep anymore...pretty wierd considering I haven't got any quality-sleep since thursday. Even though I was bit tired I was pretty psyched for a leg-wo so I got my ass to the gym and had a good session

    5-10 min warm up

    ME-Squat:

    10 @ 60kg
    9 @ 80kg
    5 @ 90kg
    4 @ 95kg
    3 @ 100kg
    3 @ 105kg
    10 @ 85kg - incorporated the high rep back-off set with inspiration from Tunen

    - Weak as hell. My hip didn't bother me, but there still something in my inguinal I really feel on the heavy lifts...it annoys the crap out of me and kinda holds me back.

    Walking db lunges:

    10 @ 12kg
    12 @ 16kg
    12 @ 16kg
    12 @ 16kg

    - I was worried how me knee would handle this one, but it went fine.

    Romanian Deadlifts:

    10 @ 60kg
    8 @ 80kg
    12 @ 90kg
    10 @ 90kg
    10 @ 90kg

    SS:

    Unilateral leg extensions:

    12 @ 20kg
    15 @ 35kg
    12 @ 37,5kg
    Dropset:
    12 @ 37,5kg + 10 @ 30kg + 12 @ 22,5kg
    + walking lunges @ bw

    -Teh sweet pump.

    Standing Calf raises:

    15 @ 40kg
    14 @ 70kg
    14 @ 70kg
    14 @ 70kg + 14 @ 60kg + 12 @ 40kg

    SS:

    Dips:

    20 x bw
    8 @ +20kg
    8 @ +35kg
    8 @ +35kg
    22 x bw
    - This is a test since i'm doing tri's again tomorrow with quite high reps. The set-up might wotk..it might not - we'll see!

    Abdominal Circuit: Perform 3 circles, 10-20 reps, 1-2 mins rest between circuits. (Sprinter sit-ups, v-ups, toe-touches, hip thrusts)

    3 rounds @ 10-12 reps

    - The circuit can be seen here: http://www.youtube.com/watch?v=izDf0MCR2DU

    It's so much harder than it looks

    Time: 1 hour and 35 min

    Music: slipknot Iowa, Lamb of God ashes of the wake.




  5. #131
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 2/10-2008

    Excellent session today - repitition upper body day kicks ass! My motivation and nergy is pretty good atm even though I sleep like complete crap.

    I got some nasty doms in my entire lower body frem yesterdays session - especially my glutes are hit I've give the db lunges the credit for that. My abs are also completely destroyed - that circuit works well, I can only recommend it.

    I added some exercises to todays routine since I need to pay some attention to my weakpoints (legs, chest and back). I marked 'em with "extra". The extra biceps isn't necessary, but what the hell - I love the pump

    Incline BB Bench Press: - 3 sets for 'max' reps.

    10 @ 50kg
    20 @ 60kg
    18 @ 60kg
    17 @ 60kg - failure on the 18th rep!

    3rd set is prescribed to be to failure. In about 4 weeks i'll change the max reps out with a more 'normal' bb-scheme to prevent me from burning out with all the reps to failure.

    Nasty pump btw.

    Chin ups:

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

    SS

    Incline rear delt flyes:

    8 @ 8kg
    12 @ 6kg
    12 @ 6kg
    12 @ 6kg

    - so much harder when you can't cheat.

    DB shoulderpress:

    10 @ 20kg
    11 @ 26kg
    9 @ 26kg
    9 @ 26kg

    Db rows: - extra

    10 @ 36kg
    12 @ 38kg
    12 @ 38kg
    12 @ 38kg
    10 @ 38kg

    Db shrugs:

    10 @ 26kg
    10 @ 30kg
    10 @ 30kg
    10 @ 30kg

    SS

    Triceps pushdown:

    22 @ 21kg
    20 @ 28kg
    22 @ 25kg
    25 @ 21kg

    Machine biceps curl:- extra

    15 @ 32kg
    12 @ 48kg
    12 @ 48kg
    10 @ 48kg

    SS:

    Machine flyes: - extra

    15 @ 47kg
    16 @ 61kg
    14 @ 67kg
    12 @ 67kg

    Swole as hell - had an insane pump

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

    I'll train again saturday (vanity-day). Back will get special attention - but I'll go through the most of the rest of the body as well.




  6. #132
    Mecca V.I.P. bodybuilding reputation Bulkboy's Avatar
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    no wonder u were swole! thats one crazy ass session bro! 18 rep sets on the incline must have taken its toll, impressive chins and sick high rep pushdowns there. keep working bro


    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. #133
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    It was burnin' like hell - but I got a massive pump from it Thanks man - i'll keep bustin' my ass so I can get as swole as you :linedrunk:




  8. #134
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Friday:

    Did 42 min of cardio in the morning before school..




  9. #135
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 4/10 - 2008

    A complete marathon-session today. I hooked up with a couple of guys and hit the iron pretty hard for a long time - too much talk and too long breaks contributed to a long ass session. I did a shitload of volume and exercises - I need some more structure on this day and will definitely not do this set up the next time.

    A Deadlifts:

    10 @ 60kg
    8 @ 90kg
    5 @ 120kg
    Touch & go:
    9 @ 120kg
    8 @ 120kg
    5 @ 130kg
    7 @ 120kg

    - haven't done them for over a week. Decent start.

    B1 T-bar rows:

    10 @ 45kg
    11 @ 70kg
    8 @ 65kg
    10 @ 65kg
    9 @ 65kg

    - hit the back well

    SS:

    B2 DB bench press:

    12 @ 26kg
    9 @ 34kg
    8 @ 34kg
    10 @ 30kg

    - I dunno' if I should ditch pressing this day when i'm me-benchin' on mondays.

    C DB Laterals:

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

    D1 Db front raises:

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

    SS:

    D2 Cg cable rows:

    10 @ 27kg
    10 @ 37,5kg
    10 @ 34kg
    10 @ 34kg

    E1 seated horizontal calf raise:

    12 @ 75kg
    10 @ 85kg + 10 x donkeyraises @ bw
    12 @ 95kg + 10 x donkeyraises @ bw
    12 @ 95kg + 10 x donkeyraises @ bw
    12 @ 85kg + 12 @ 75kg + 10 @ 65kg

    E2 Machine crunches:

    12 @ 46kg
    11 @ 53kg
    11 @ 53kg
    10 @ 53kg
    10 @ 53kg + 10 @ 46kg

    F Leg press:

    12 @ 75kg
    10 @ 95kg
    10 @ 125kg
    12 @ 125kg
    12 @ 125kg

    G1 Barbell curls:

    12 @ 41,5kg
    10 @ 46,5kg
    8 @ 51,5kg
    10 @ 51,5kg
    10 @ 51,5kg

    SS:

    G2 Cable crossovers:

    15 @ 10kg
    15 @ 12,5kg
    15 @ 12,5kg
    15 @ 12,5kg

    + scarecrows and facepulls.

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

    Holy shit i did a lot today I'm pretty blasted right now due to crappy sleep and i'm a dilemma whether I should go drinking or not tonigh :wutyousay:




  10. #136
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 6/10-2008

    Had a girl over last night and it got pretty late so I was feeling a bit crappy when I got this morning, early enough to do a session before school.

    I think i need to ditch taxing chest-work on saturdays, cause' even light weight felt heavy today when I was benching. Maybe i'll do some de-work instead.

    monday: (Max-effort upper body)

    A. Me Bench press:

    10 @ 50kg
    8 @ 70kg
    6 @ 80kg
    4 @ 85kg
    3 @ 95kg - 3rd rep was a grinder
    10 @ 75kg

    - Pathetic

    B Db incline bench press: (supplemental lift)

    10 @ 24kg
    18 @ 30kg - last couple of reps were ugly as hell.
    15 @ 30kg
    6 @ 34kg

    C1 Barbell Rows:

    10 @ 60kg
    8 @ 80kg
    11 @ 95kg
    12 @ 95kg
    10 @ 95kg

    SS

    C2 Cable Scarecrows:

    12 @ 3,75kg
    10 @ 6,25kg
    10 @ 6,25kg
    12 @ 5kg

    D1 Barbell Shrugs

    10 @ 60kg
    8 @ 80kg
    10 @ 95kg
    10 @ 80kg

    - Trapz are getting hit a lot lately so I didn't really bothered with kg's on this exercise today

    SS:

    D2 Rack chins: (extra)

    10 x bw
    9 @ +15kg
    8 @ +15kg
    9 @ +10kg

    E1 Db incline curls:

    10 @ 15kg
    10 @ 18kg
    10 @ 18kg
    10 @ 18kg

    Against the wall curls:

    15kg @ failure

    SS:

    E2: Overhead rope extensions:

    12 @ 17,5kg
    12 @ 24,5kg
    12 @ 31,5kg
    Lying:
    2 x 12 @ 26,25kg
    ----------------------------------------------------------------------------------------------------------------------------------------

    Next session will be wednesday - get ready for some quad-blasting




  11. #137
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 8/10-2008

    Yesterdays lower body session before school. I was a bit tired and the coffee I drank didn't really help to much. After squat I was ready and warm - so everything except that was decent.

    ME-Squat:

    10 @ 60kg
    9 @ 80kg
    5 @ 90kg
    3 @ 95kg
    3 @ 100kg
    3 @ 100kg
    2 @ 107,5kg
    5 @ 100kg
    10 @ 80kg

    - shitty round.

    Walking db lunges:

    10 @ 10kg
    12 @ 17kg
    12 @ 17kg
    12 @ 17kg

    - burn in teh glutes :keke:

    SS:

    Standing Calf raises:

    15 @ 40kg
    12 @ 70kg
    14 @ 80kg
    14 @ 80kg
    14 @ 80kg + 10 @ 70kg + 12 @ 50kg

    Romanian Deadlifts:

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

    SS:

    Unilateral hammerstrength leg extensions:

    10 @ 10kg
    10 @ 20kg
    10 @ 20kg
    Dropset:
    10 @ 18,5kg + 10 @ 16,25kg + 10 @ 15kg

    - Holy crap that dropset destroyed my legs - could barely walk afterwards.

    Abdominal Circuit: - Perform 3 circles, 10-20 reps, 1-2 mins rest between circuits. (Sprinter sit-ups, v-ups, toe-touches, hip thrusts)

    3 rounds @ 10-12 reps

    - Once again this circuit completely busted my abs.

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




  12. #138
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 9/10-2008

    Nice bout today - no nonsence, just focused in my own little world.

    Incline BB Bench Press: (repetition-exercise)

    10 @ 50kg
    20 @ 62,5kg
    15 @ 62,5kg
    12 @ 62,5kg - failure on the 13th rep

    Chin ups:

    10 x bw
    10 @ +7,5kg
    10 @ +7,5kg
    8 @ 7,5kg
    12 x bw

    SS

    Incline rear delt flyes:

    12 @ 4kg
    10 @ 7kg
    10 @ 7kg
    10 @ 7kg
    11 @ 6kg

    DB shoulderpress:

    10 @ 20kg
    8 @ 28kg
    8 @ 28kg
    9 @ 26kg

    SS:

    Db rows: - extra

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

    Db shrugs:

    10 @ 26kg
    10 @ 30kg
    10 @ 30kg
    10 @ 30kg

    SS

    Triceps pushdown:

    20 @ 17,5kg
    17 @ 28kg
    17 @ 28kg
    16 @ 28kg
    16 @ 24,5

    Straight arm rope pulldown: - extra

    14 @ 17,5kg
    14 @ 17,5kg
    12 @ 21,5kg

    Machine biceps curl:- extra

    15 @ 25kg
    10 @ 52kg
    10 @ 52kg
    10 @ 46kg
    10 @ 46kg

    SS:

    Machine flyes: - extra

    15 @ 47kg
    12 @ 70,5kg
    10 @ 70,5kg
    12 @ 58kg
    ----------------------------------------------------------

    I'll work out again saturday. Since i'm working i'll split my training up and train twice - before and after work. I'm gonna do it like this:

    AM: (5-8 reps)

    Legpress
    deadlifts
    t-bar rows
    de bench
    seated rows
    cable crossovers

    PM: (10-15 reps)

    Military press
    laterals
    b.o laterals
    barbell curls
    Dips
    machine crunches
    seated calf raise

    I will only do this if I'm working and not able to train some place else.




  13. #139
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Mmm... glute burn.


    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


  14. #140
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Sweet sweet glute burn :keke:

    WO 10/10-2008

    did some cardio after school today - I intended to do it before, but slept too long and had to go directly to school. Didn't feel like doing it at all when I got home but pulled my ass together did it... felt nice after the first 10 minutes.

    42 min on the crosstrainer and bike

    +

    Machine crunches:

    10 @ 46kg
    10 @ 53kg
    10 @ 53kg
    10 @ 53kg
    10 @ 53kg
    10 @ 46kg

    SS:

    Seated horizontal calf raise:

    10 @ 75kg
    10 @ 95kg + 12 donkeyraises @ bw
    10 @ 95kg + 12 donkeyraises @ bw
    10 @ 95kg + 12 donkeyraises @ bw
    12 @ 85kg
    12 @ 75kg + 12 @ 65kg + 10 @ 55kg
    ---------------------------------------------------------------------------------




  15. #141
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Your abs and calves may hate you for that but you are going to love the look in the mirror. Way to push your self, good examples of motivation man.




  16. #142
    Mecca V.I.P. bodybuilding reputation
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    You seem to be up and running with this new routine. Some good lifts there and a helluva lot of work to do in each session!


    sigpic67333 1

    THE PEOPLE'S CHAMP!


  17. #143
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Somoan>> Thanks a bunch and welcome in the log!

    rocky>> Thanks mate (: Yeah, it's working quite well so far and I like the way it's put together as well.




  18. #144
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    I've been bussy the past days and therefore I haven't got around to updating the log, but I did train monday and wednesday.

    Here's yesterdays session:

    WO 17/10-2008

    Did this session in my old gym where my parents live. It's a small and crappy gym - especially crappy if you wan't a decent leg-wo, but it will do for upper body work.

    Incline BB Bench Press: (repetition-exercise)

    10 @ 50kg
    8 @ 50kg
    19 @ 62,5kg
    15 @ 60kg
    14 @ 60kg

    Chin ups:

    10 x bw
    9 @ +10kg
    10 @ +10kg
    8 @ +10kg
    14 x bw

    SS

    Incline rear delt flyes:

    10 @ 6kg
    10 @ 8kg
    10 @ 8kg
    10 @ 8kg
    10 @ 7kg

    DB shoulderpress:

    10 @ 20kg
    8 @ 27,5kg
    10 @ 25kg
    9 @ 25kg
    8 @ 25kg
    - heavier than usual.

    SS:

    Db rows: - extra

    10 @ 36kg
    10 @ 45kg
    10 @ 45kg
    10 @ 45kg
    12 @ 37,5kg
    - finally some heavier dumbbells.

    Db shrugs:

    10 @ 25kg
    10 @ 37,5kg
    10 @ 37,5kg
    10 @ 37,5kg

    SS

    Triceps pushdown:

    18 @ 35kg
    17 @ 55kg
    16 @ 55kg
    15 @ 55kg
    19 @ 50kg

    Machine biceps curl:- extra

    14 @ 25kg
    10 @ 40kg
    9 @ 40kg
    2 x 10 @ 30kg
    - hit the bi's right where they were supposed to. Excellent pump.

    SS:

    Machine flyes: - extra

    15 @ 35kg
    14 @ 45kg
    15 @ 45kg
    ----------------------------------------------------------

    I'll train again tomorrow some time .. prolly lots of volume






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