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Teh log of Essensen

Bulkboy

Bulkboy

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feel u on having a crappy session, sometimes ure just not there, and it sure is annoying to leave the gym feeling like u didnt accomplish much. just remember that consistency and just showing up is more than most do and its the reason why u have gotten as far as u have in term of development over most others. so keep hitting it hard bro, and ull keep improving. bench looks good btw, especially considering the fact that ure light as a feather;) also those chins are incredible, 21 is impressive, and barbell rows looks good too.
 
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DriDDeRz

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Sorry for my late reply and pop-in :keke:

i brought the Raspberry Lemonade flavour and it tastes like sweet candy :keke:

I see you done those front squats like you mentioned in my training log :keke:
awesome stuff bro :tiphat:
i enjoyed front squats because they really isolat the top of the quads with the movement of the squats have to be very steady through the R.O.M :tiphat: nice heavy weight on them aswel bro :)


Yeah, each training session test out different amount of scoops with Superpump 250, because each body part will react differently to how meny scoops you use, thats what i noticed aswel, it ranged from 2 scoops, 2.5 scoops, and 3 scoops

Great recent workout session bro with some heavy numbers in those weights flying around :tiphat:

im jealous of your barbell rows :keke:
 
Samoan-Z

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Don't let a bad day crunch on you, it's done just move on and look forward to the next.
 
Essensen

Essensen

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Bulky>> Your right on that one Bulky - consistency is definitely the keyto good progress. And thanks :) Yeah, weight is still hovering about 67 kg's...I need to eat more! :food-snacking:

Driddz>> Yep, did the front squats in honour of you :keke: Fronts is an awesome movement - too bad is so weak in em - would be nice reppin' with the same weights as Tunen and Nissen does :uhoh2:

Okay - I'll prolly start out with a couple of scoops as well and see how i react. First I'm gonna take a break from supps (on my very last scoop of super charge) so i'll be more sensitive towards it. Hope it is as good as Super Charge - that stuff is awesome. And thanks for stopping by :tiphat:

Somoan>> thanks bro - words of wisdom right there ;)

WO 5/11 – 08

Yesterdays workout.

Nice round of quads in the morning before school. A good nights sleep and a good flow throughout the session made it a pleasure. This compensated for my last crappy session.

Squat:

10 @ 60kg
9 @ 80kg
5 @ 90kg
5 @ 95kg
2 @ 100kg
3 @ 105kg
10 @ 90kg
8 @ 80kg

- Weak, but a good bout with nice contact with quads and acceptable depth.

Barbell step ups:

10 @ 40kg
8 @ 65kg
8 @ 65kg
10 @ 60kg

- Nice movement, but my trapz give up before my legs, kinda annoying.

SS:

Seated db calf raises:

12 @ 18kg
12 @ 24kg
12 @ 30kg
12 @ 30kg
12 @ 30kg + 12 @ 30kg + 12 @ 80kg in the hacksquat

Unilateral Lying leg curls:

10 @ 10kg
10 @ 15kg
10 @ 15kg
10 @ 15kg
9 @ 15kg

- Time for change so switched SL DL with those.

Leg extensions:

12 @ 30kg
12 @ 40kg
12 @ 62,5kg
12 @ 62,5kg
12 @ 62,5kg + 10 @ 52,5kg + 10 @ 40kg + 10 @ 32,5kg + 12 @ 20kg

- Giant pump

Ab circuit:
3 rounds @ 10 reps (sprinter sit-us, v-ups, toe touches, hip thrusts)

------------------------------------------------------------------------------------------------------------------------
 
Samoan-Z

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Nice leg workout bro... very nice.. I find legs work out's to be.. seductive.
 
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DriDDeRz

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Unlesh the QUAD-WOBBLE :hyperguy:

great leg session bro and nice heavy squats, King of building the quads :tiphat:
the pump from leg exentions kick arse sometimes :keke:

good workout bro! keep going hard at it :), good idea about having a rest after supercharge to let the body go back to normal and then take SP250 to get the most results from it :tiphat:,
Im honored you did those front squats for me :gaygay:
 
Essensen

Essensen

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big z >> Yeah, leg workouts are, when they flow the right way, probably the nicest thing to train.

Driddz>> Thanks mate :tiphat: Maybe i'll do some more fronts this weekend in your honour :keke:

WO 6/11-2008.

Not too much motivation today, but it got better as the session progressed. I never really got completely into it, but I managed to get one helluva pump in the end :gaygay:

Incline BB bench press: (repetition-exercise)

11 @ 50kg
6 @ 60kg
15 @ 70kg
10 @ 70kg - no more juice after first set of high rep :angrydude:
15 @ 65kg
15 @ 60kg

- decent bout.

Hammerstrength lat pulldown:

12 @ 50kg
12 @ 70kg
9 @ 85kg
8 @ 85kg
9 @ 80kg - neutral grip

SS

bent over db rear lateral raises:

12 @ 8kg
12 @ 11kg
12 @ 11kg
12 @ 11kg
12 @ 11kg

DB shoulderpress:

10 @ 20kg
8 @ 30kg
6½ @ 30kg
8 @ 28kg
8 @ 28kg

SS:

Rope stiff arm pulldown: - extra

12 @ 18kg
10 @ 31kg
10 @ 31kg
12 @ 26kg

Db rows: - extra

12 @ 36kg
10 @ 36kg - on decline bench
On decline bench with both feet up:
9 @ 20kg
10 @ 20kg
10 @ 20kg
- surprinsingly hard.
ordinary:
10 @ 40kg

SS:

Behind the neck barbell shrugs:

12 @ 50kg
12 @ 60kg
12 @ 60kg
12 @ 60kg
12 @ 50kg

Triceps rope pushdown:

18 @ 17,5kg
12 @ 24,5kg
15 @ 31,5kg
15 @ 3,5kg
12 @ 31,5kg
12 @ 28kg

SS:

Hammerstrength Machine biceps curl:- extra

15 @ 20kg
10 @ 30kg
8 @ 36,25kg
9 @ 32,5kg
10 @ 32,5kg

Cable crossovers: - extra

15 @ 10kg
12 @ 15kg
15 @ 17,5kg
18 @ 15kg

- awesome, teh pump :ughnoes:

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

Then i went home and ate so much I felt nauseous :keke::hsughr:
 
Essensen

Essensen

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Freako>> Thanks man :tiphat: Well, i would probably get owned by your squat-sessions so the score is even for now :D

WO 8/11 - 2008

I was completely wasted last night and only got like under 4 hours of sleep, but I got my ass to the gym before work and had one helluva session. It was actually an all out awesome session despite the fact i was in a wierd twillight zone from all the drinking and lack of sleep - but my motivation was sky-high and I managed to pull a pretty decent bout.

Rack pulls:

10 @ 60kg
9 @ 90kg
7 @ 120kg
5 @ 130kg
5 @ 130kg
5 @ 130kg
8 @ 120kg

Military press/ push press:

9 @ 40kg
8 @ 50kg
7 @ 50kg
7½ @ 50kg

SS:

T-bar rows:

12 @ 40kg
10 @ 65kg
10 @ 70kg
10 @ 70kg
10 @ 70kg
10 @ 60kg
+barbell

Seated Db Lateral raise:

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

SS:

Chins: Oh grip

12
10
12 - neutral grip
10 - neutral grip
8 - neutral grip

Incline flyes:

15 @ 18kg
15 @ 21kg
15 @ 21kg
15 @ 21kg

SS:

facepulls:

12 @ 17,5kg
10 @ 28kg
10 @ 28kg
12 @ 24,5kg

Barbell ez curls:

11 @ 20kg
8 @ 30kg
8 @ 40kg
8 @ 40kg
10 @ 30kg
+barbell

SS:

Dips:

20 x bw
30 x bw
25 x bw
20 x bw
20 x bw
---------------------------------------------------
 
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DriDDeRz

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Your workout sessions blow me away with how much sets you do :keke:
the burn and the pump would be awesome as bro :tiphat:
 

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Essensen

Essensen

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Driddz:Volume ftw. The pump is teh greatest feeling man :keke:

Prince: Cheers :tiphat:

WO 9/11 - 2008

A brief session today just to activate the body a bit.

Crosstrainer:

5 min

Front Squat:

10 @ 40kg
19 @ 50kg
8 @ 70kg
6 @ 70kg
5 @ 70kg
8 @ 65kg
10 @ 60kg

- Had a good flow today.

SS:

One legged calf raise:

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

Rope crunches:

5 sets

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

tomorrow: ME bench and upper body session.
 
Essensen

Essensen

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WO 10/11-2008

Mediocre bout today. Slept crappy and didn't have too much energy because of the lack of sleep and drinking this weekend - but the session wasn't bad, i managed to progress here and there so that was decent.

Monday: (Max-effort upper body)

A. Me Bench press:

10 @ 50kg
8 @ 70kg
6 @ 80kg
3 @ 85kg
5 @ 92,5kg - 4th rep went all out of control and i used a lot of energy to get it under control so I was reluctant to hit a 5th, but decided to go for it, and it got up.
5 @ 90kg
10 @ 80kg

- better benchin' than i've done in a while, hopefully i'll bring it up even more the next couple of weeks.

Chins:

20 x bw

B Db incline bench press: (supplemental lift)

10 @ 24kg
15 @ 32kg - last couple of reps were ugly
11 @ 32kg
9 @ 32kg

- meh, not satisfying.

C1 Barbell Rows:

10 @ 60kg
8 @ 80kg
10 @ 90kg
8 @ 107,5kg
8 @ 107,5kg
9 @ 100kg

SS

C2 Seated db powercleans:

12 @ 5kg
12 @ 7kg
12 @ 7kg
15 @ 7kg

- Not a bad movement at all, i'll prolly do this again.

D1 Barbell Shrugs

10 @ 60kg
12 @ 90kg
12 @ 105kg
12 @ 105kg

SS:

D2 UH pulldowns: (extra)

10 @ 54kg
10 @ 74kg
12 @ 74kg
10 @ 82kg
10 @ 82kg

E1 Db incline curls:

9 @ 15kg
8 @ 22kg
8 @ 22kg
9 @ 17kg
8 @ 17kg
- 22's was heavy - but what the heck, they hit the bi's pretty well :gaygay:

SS:

E2: Standing Ez triceps extensions:

13 @ 20kg
9 @ 30kg
9 @ 32,5kg
9 @ 32,5kg
12 @ 30kg
+ barbell
----------------------------------------------------------------------------------------------------------------------------------------
 
Essensen

Essensen

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A pic in bad quality from last thursday. Had a good pump in my chest and arms - so a bit of 'cheating' there. Leg and chest needs more work, but I did improve my legs a bit the last couple of months, stille needs a lot of mass though.

I'm currently weighing 67kg and i'm 173 cm.

spa0069xe8-1.jpg
 
PrinceVegeta

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Ur session have been good and u look great man! dry and cut and still looking pretty big! keep up the good work!
 
Samoan-Z

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Looking nice, ...fucking gym locker room looks nice.. my gyms locker room looks like a California gas station men's room.
 
Essensen

Essensen

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Prince>> Thanks man - I'll keep it up :hsughr:

Somoan>> Thanks big guy! It's a big chain of gyms in Denmark - and besides pretty nice facilities it's crappy, always crowded, a lot (!) of stupid people and it's just not hardcore at all. Mostly guys only benchin and training arms coming there...only me and a handfull of other people are actually squatting and deadlifting. I'd rather work in a small irondungeon with a hardcore atmosphere - much more motivating.

WO 12/11 – 08

I need to get my ass to the gym earlier - I have to rush to much on these days after my sessions to get in school and i hate it. Todays bout was really good - did box squat instead of regular to work on exploding up in the buttom. It worked pretty well, but didn't go higher than 110kg, since I had no spotter. Rest og the session was pure destruction og the quads.

Squat:

10 @ 60kg
9 @ 80kg
5 @ 90kg

Box Squat:

6 @ 80kg
5 @ 95kg
4 @ 100kg
3 @ 105kg
3 @ 107,5kg
3 @ 110kg

squat:
7 @ 90kg - heels elevated.

Dumbbell step ups:

10 @ 17kg
8 @ 24kg
8 @ 28kg
9 @ 28kg

Seated db calf raises:

12 @ 28kg
12 @ 34kg
12 @ 34kg
12 @ 34kg
15 @ 34kg + 15 @ 30kg

SS:

Romanian deadlifts:

10 @ 60kg
10 @ 90kg
10 @ 100kg
10 @ 100kg
10 @ 100kg
- Work them hammies :gaygay:

Leg extensions:

12 @ 35kg
12 @ 50kg
12 @ 65kg
12 @ 65kg
12 @ 65kg + 10 @ 55kg + 10 @ 45kg + 10 @ 35kg + 12 @ 25kg

- complete destruction of teh quads. Looked like I crapped my pants when i was walking around aterwards.

Ab circuit:

3 rounds @ 10 reps (sprinter sit-us, v-ups, toe touches, hip thrusts)

------------------------------------------------------------------------------------------------------------------------
 
D

DriDDeRz

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im bout to go to bed, but i thought i qould quickly pop my head into ur workout log of awesomeness :keke:
ill have to comment on ur workouts tomorrow morning, but notice u posted a picture,
u look really good bro, very well balanced out everywhere :tiphat:
 
Hypocrisy86

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looking good bro, ripped and dry, decent bw too there.
congrats on that intense session to man!
 
PrinceVegeta

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Strong last session man! keep it up!
 

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