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  1. #145
    Mecca V.I.P. bodybuilding reputation
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    Wow... thats a large workout sessions bro, must of had alot of energy reving out and throwing the weights around like a king :keke:

    with all those exercises you still managed to get some good weight flying up in the air, congrats on that bro!
    top workout


    [OCT 08,FEB 09|MOTM] DriDDeRz
    [2008 MOTY|2nd]


    My Inbox is always open for Questions & help regarding anything



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  2. #146
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Very nice, very nice. looking awesome!




  3. #147
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    WO 18/10 - 2008

    Destroyed myself today - loads of volume. I didn't have too much energy, but it got better as the wo progressed. Ended up doing quite a bit

    Deadlift:

    10 @ 60kg
    8 @ 90kg
    5 @ 120kg
    Touch & go:
    5 @ 130kg
    6 @ 130kg
    2 @ 140kg - first one slow, second one better.

    Leg press:

    12 @ 75kg
    12 @ 95kg
    12 @ 125kg
    8 @ 145kg
    8 @ 145kg
    8 @ 145kg

    SS:

    E2 Machine crunches:

    14 @ 48kg
    14 @ 55kg
    10 @ 55kg

    B1 T-bar rows:

    12 @ 45kg
    10 @ 65kg
    8 @ 75kg
    8 @ 75kg
    8 @ 75kg

    SS:

    bench press:

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

    DB Laterals:

    10 @ 10kg
    10 @ 13kg
    10 @ 13kg
    10 @ 13kg
    10 @ 13kg + 12 @ 11kg + 10 @ 9kg

    SS:

    D2 standing calf raise:

    12 @ 40kg
    12 @ 70kg
    12 @ 90kg
    12 @ 90kg
    12 @ 90kg + 10 @ 70kg + 10 @ 40kg

    Straight arm rope pulldown:

    12 @ 17,5kg
    12 @ 21kg
    12 @ 25kg

    Dips:

    20 x bw
    10 @ +20kg
    6 @ +40kg
    7 @ +40kg
    30 x bw
    20 x bw

    SS:

    G1 Barbell EZ curls:

    12 @ 20kg
    9 @ 30kg
    8 @ 40kg
    8 @ 40kg
    + barbell

    SS:

    G2 Cable crossovers:

    14 @ 12,5kg
    14 @ 15kg
    14 @ 15kg

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




  4. #148
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    somoan & Dridderz >> Thanks guys




  5. #149
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Damn alot of supersets.




  6. #150
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    Just immense sessions you get through. Looked good again too. be interesting to see how you faired on a more truncated session with the weights upped.


    sigpic67333 1

    THE PEOPLE'S CHAMP!


  7. #151
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Somoan>> Supersets rocks - love the intense feeling it gives.

    Rocky>> Thanks man! I'm pretty conditioned for wo's with a lot of volume so I don't know how much more weight I actually would be able to add - even though I certaintly would be able to do more with lower reps.

    WO 20/10-2008

    Had a loong night out saturday so I pushed through sunday with little sleep thus leaving me tired today, but i was up for pushing weights so I got my ass to the gym pretty early this morning.

    Solo-training today - I just isolated myself with my Ipod and got it on.

    Mandag: (Max-effort upper body)

    Chin ups:

    20 x bw

    A. Me Bench press:

    10 @ 50kg
    8 @ 70kg
    6 @ 80kg
    3 @ 85kg
    3 @ 90kg
    3 @ 95kg - same shit as last time. I just have to get fatter - seems to add strength
    10 @ 80kg

    B Db incline bench press: (supplemental lift)

    10 @ 24kg
    15 @ 32kg - last couple of reps were not pretty at all.
    11 @ 32kg
    5 @ 36kg

    C1 Barbell Rows:

    10 @ 60kg
    8 @ 80kg
    8 @ 90kg
    10 @ 100kg
    10 @ 100kg

    SS

    C2 Cable Scarecrows:

    12 @ 3,75kg
    10 @ 8,75kg
    10 @ 7,5kg
    10 @ 7,5kg

    D1 Barbell Shrugs

    10 @ 60kg
    10 @ 90kg
    10 @ 100kg
    10 @ 100kg

    SS:

    D2 Rack chins: (extra)

    10 x bw
    8 @ +12kg
    8 @ +12kg
    9 @ +10kg
    alm chins:
    12 x bw

    E1 Db incline curls:

    9 @ 15kg
    9 @ 20kg
    8 @ 20kg
    8 @ 20kg
    9 @ 18kg

    SS:

    E2: Overhead rope extensions:

    15 @ 17,5kg
    12 @ 24,5kg
    9 @ 35kg
    8 @ 35kg
    12 @ 28kg
    ----------------------------------------------------------------------------------------------------------------------------------------




  8. #152
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Benches are looking good, fat helps!

    *pats belly*


    My log - read it f*ckers!

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    There are few things graven in stone, except that you have to squat or you're a pussy.
    -Mark Rippetoe


  9. #153
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    Nice job. I feell you on the benching - mine seems to remain fairly stagnant no matter what.




  10. #154
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Freako>> Yeah, that fat sure helps, but it just doesn't look good :keke:

    Rocky>> Mine reacts quite a bit depending on how fat I get and I should be able to bench more as soon as i gain some weight, but yeah - i'm just plain weak in the bench, unfortunately - it's an awesome movement

    WO 22/10-2008

    No school today or the rest of the week - but I still got up early and did my work out since I have a lot to do before work later today.

    Squat was just plain weak today, I haven't been eating wnough lately and that reflects on my training - but i'll up the calories now and that should hopefully bring some gains both mass and strengthwise.

    Besides the squat, was it an quite nice session and pretty nasty - I actually got umcomfortable after my dropset in leg extensions, but that's the way I like it :coolguy:

    Warm up: Airsquats, mobilitydrills

    ME-Squat:

    10 @ 60kg
    9 @ 80kg
    5 @ 90kg
    3 @ 95kg
    5 @ 100kg
    3 @ 100kg
    10 @ 85kg

    - weak

    Barbell step-ups:

    10 @ 40kg
    10 @ 50kg
    8 @ 60kg
    8 @ 60kg

    - I love this exercise, but it hurts in my neck since i'm straining so much from having the bar on my back too long (a set taks a while)

    SS:

    Standing Calf raises:

    12 @ 40kg
    12 @ 80kg
    12 @ 100kg
    12 @ 100kg
    12 @ 80kg
    dropset:
    12 @ 80kg + 12 @ 60kg + 12 @ 40kg

    Romanian Deadlifts:

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

    leg extensions:

    12 @ 37,5kg
    12 @ 52,5kg
    12 @ 57,5kg
    12 @ 57,5kg
    Dropset:
    12 @ 55kg + 10 @ 45kg + 10 @ 35kg + 10 @ 25kg

    - Fuck me, that crushed my quads.

    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 reps

    - I forget how hard this is every time

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

    Pukable session!




  11. #155
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Despite the so called "weak squat" your session was great man!! everyone gets one of those im weak days...dont worry...next time u will get a pb!!


    sigpic70213 7


  12. #156
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Looking good, train hard and PV is right keep at it and the PB's will come.




  13. #157
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Prince>> Thanks man - I sure hope so, I could use some gains.

    Somoanz>> Thanks mate

    WO 23/10-2008

    Yesterdays wo. I didn't have any partner in crime with me and since I go to failure on my rep-exercize I couldn't go with incline BB press and replaced it with with Db bench on a swiss ball. First time I tried that - kinda funny movement - killer pump though!.

    DB Bench Press on swiss ball: (repetition-exercise)

    10 @ 24kg
    7 @ 28kg
    12 @ 32kg - estimated my strength way higher in this movement. The balance-part takes a lot of energy and focus so I had to go down to puny 28kg's again - but i did crank some reps out og those.
    21 @ 28kg
    19 @ 28kg

    - puny weights, massive pump.

    Chin ups:

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

    SS

    B.O lateral raises:

    12 @ 10kg
    15 @ 11kg
    12 @ 12kg
    12 @ 12kg

    DB shoulderpress:

    10 @ 20kg
    7 @ 30kg
    8 @ 28kg
    9 @ 26kg
    8 @ 26kg

    Db rows: - extra

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

    SS:

    Db shrugs:

    10 @ 25kg
    10 @ 36kg
    10 @ 36kg
    10 @ 36kg

    Triceps pushdown:

    18 @ 17,5kg
    16 @ 31,5kg
    17 @ 31,5kg
    15 @ 31,5kg
    15 @ 28kg

    SS:

    Hammerstrength Machine biceps curl:- extra

    12 @ 20kg
    12 @ 27,5kg
    11 @ 32,5kg
    11 @ 32,5kg
    10 @ 32,5kg

    - pumped those guns up!

    Machine flyes: - extra

    15 @ 47kg
    15 @ 70kg
    14 @ 70kg
    10 @ 70kg
    ----------------------------------------------------------




  14. #158
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Today I did 45 mins of cardio plus the following for abs and calves:

    Machine crunches:

    10 @ 46kg
    10 @ 55kg
    10 @ 55kg
    10 @ 55kg
    10 @ 55kg
    12 @ 48kg

    SS:

    Seated horizontal calf raise:

    12 @ 75kg
    12 @ 95kg
    12 @ 115kg
    12 @ 115kg
    10 @ 115kg
    10 @ 105kg + 10 @ 95kg in legpress-machine
    Dropset:
    10 @ 105kg + 10 @ 95kg + 10 @ 75kg + 10 @ 45kg
    ---------------------------------------------------------------------------------

    Tomorrow I'll hopefully get a quick and intense session after i'm done working. I only have like 40 min before the gym closes from i'm donw with work, so i'll have to hurry up!




  15. #159
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Session looks strong there! lots of volume! great ab and calves workout too!




  16. #160
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    prince>> Thanks man Appreciate your dropping by my log!

    WO 25/10 - 2008

    Went directly to my gym after 7 hours of work I get off at 5 pm and the gym closes at 6 pm - so I had 45 mins by the time I was ready to hit the weights. I wated absolutely no time - supersetted everything and kept the rest at bare minimum. The sweet was literally pouring from me after 10 mins.

    Military press/ push press:

    10 @ 40kg
    6 @ 50kg
    6 @ 50kg
    6 @ 50kg
    7 @ 45kg

    SS:

    one arm Db Lateral raise:

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

    T-bar rows:

    10 @ 40kg
    8 @ 75kg
    8 @ 77,5kg
    8 @ 77,5kg
    8 @ 75kg

    SS:

    Incline flyes:

    15 @ 17kg
    10 @ 22kg
    10 @ 22kg
    10 @ 22kg

    Seated rows: (narrow grip)

    10 @ 27kg
    8 @ 37,5kg
    8 @ 41kg
    8 @ 41kg

    SS:

    Cable crossovers:

    12 @ 15kg
    12 @ 15kg

    SS:

    cable bent over lateral raises:

    10 @ 5kg
    9 @ 7,5kg
    10 @ 7,5kg

    Barbell EZ curls:

    10 @ 20kg
    10 @ 30kg
    8 @ 45kg
    6 @ 45kg
    10 @ 35kg
    + barbell

    + a set of cable curls

    SS:

    Dips:

    20 x bw
    8 @ +20kg
    5 @ +45kg
    5 @ +45kg
    8 @ +30kg
    30 x bw
    - got some heavy sets in here today :linedrunk:
    -----------------------------------------------

    Pretty decent effort I put in today if I may say so

    I expect to hit the gyn tomorrow for some deads and quadwork since I didn't get around to that today.




  17. #161
    Mecca V.I.P. bodybuilding reputation
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    Great sessions there. Those high rep DB benches looked sweet. As ever the volume is nothing short of astonishing!




  18. #162
    Mecca V.I.P. bodybuilding reputation Essensen's Avatar
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    Rocky >> Thanks ! yeah, those high rep benches gave a good pump! Volume rocks

    WO 26/10 - 2008

    Just a short session today since i didn't deadlift yesterday. Hooked up with a couple of friends so I did a bit more than i intended to .. but it's all good - wheels need to be brought up!

    Deadlifts:

    10 @ 60kg
    8 @ 90kg
    5 @ 120kg
    Touch and go:
    5 @ 130kg
    5 @ 130kg
    5 @ 130kg
    5 @ 130kg
    6 @ 130kg

    Front Squat:

    10 @ 40kg
    8 @ 60kg
    8 @ 60kg
    5 @ 70kg
    3 @ 80kg
    3 @ 80kg

    Leg press:

    5-6 sets

    One legged calf raise:

    10 @ 40kg
    10 @ 20kg
    8 @ 20kg
    10 @ 20kg
    10 @ 20kg

    Rope crunches:

    10 @ 28kg
    10 @ 35kg
    10 @ 38kg
    10 @ 38kg
    -----------------------------------------------






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