Essensens epic physiquebuilding

[Anabolicus]

Really nice leg session man!

 

[Essensen]

Anabolicus>> Thanks mate. I've got some brutal doms from that

Bulkboy>> Thanks bulky - the doms from that session i pretty intense, but I guess that because I went light on my last leg-session. Yeah, I had forgot about the deadlifts that's why they got kicked in last in the session - I would prolly have done 'em earlier if I hadn't forget them.

I'm definitely more aware of warm up now, even though I'm usually pretty good at doing it. But I will incooperate some shoulder-rehab in my routine now - that's for sure. Yeah, looking forward to 5/3/1 (actually I'm even just looking forward to train properly again) - I'm gonna do the program pretty close to how u are doing it; a good deal of extra volume.

philosopher>> Thanks! Well, i'm just looking to spend less days in the gym, not really decreasing the time I'm spending there - I like doing a lot of volume and that takes time

PrinceVegeta>> Thanks mate - I hope so too!

wo 17/10 - 2009

Shitty session with puny weights because of my shoulders.

8 min crosstrainer

Glute ham raise:

10 x bw
10 x bw
8 x bw
8 x bw
8 x bw
8 x bw
8 x bw

SS:

Decline db press:

15 x 23,5kg
12 x 26kg
12 x 26kg
12 x 26kg
15 x 23,5kg

Standing leg curls:

12 x 22,5kg
12 x 25kg
12 x 25kg
12 x 25kg
12 x 25kg
12 x 25kg
12 x 25kg

Seated db curls:

10 x 11kg
10 x 13,5kg
12 x 13,5kg
12 x 13,5kg
10 x 13,5kg
10 x 13,5kg
10 x 13,5kg
10 x 11kg
10 x 10kg

SS:

Rope pushdowns + one arm pushdowns:

lots of light sets with high reps

7 min crosstrainer.
-------------------------------------------------------------------------------------------------------

I will rest for the next couple of days and hope that my shoulders get better. They have gotten better, but there still some pain in them (the pain have moved from the front to the rear delt which is pretty wierd?). I hope the rest will take care of it.

 

[philosopher]

Big ass volume again! Keep it up essensen

 

[ironheart]

lots of volume. good effort bro. too bad about your shoulders, hope they heal up fast

 

[Bulkboy]

good effort considering ur ongoing shoulder problems buddy. to me it sounds like taking some days off is just what u need. if the problem isnt anything serious, then it should take care of itself if u let it rest alittle.

 

[PrinceVegeta]

Good session even though your shoulders hamper your strengths, just keep on truckin and they will be healed soon enough

 

[Essensen]

PrinceVegeta>> It hampers it big time and I really feel how I'm getting weaker from lifting light weights. I hope they will heal up in the next week or so.

Bulkboy>> Thanks bro. Just took some days of, but that didn't help, unfortunately. I prolly need a good week or two of rest and some sort of treatment. I hate involuntary breaks.

ironheart>> Yeah, it sucks I hope so too - thanks buddy!

philosopher>> Thanks philo - I'll pound some volume when my shoulders are up for it again.

WO 20/10-2009

I tried training upper body yesterday after a couple of days rest, but my shoulders were not liking it at all. Depressing. I will need more rest and treatment.

5 min crosstrainer + shoulderrehab

Military press:

15 x barbell
10 x 25kg
5 x 30kg
5 x 35kg
10 x 40kg

Db incline press:

12 x 21kg
10 x 28,5kg
10 x 33,5kg
10 x 33,5kg
10 x 33,5kg

Chins: - underhand grip

10 x bw
10 x 5kg
10 x 5kg
10 x bw

Lat pulldown:

12 x 60
10 x 90
10 x 100
10 x 100

Ez curls:

14 x 21kg
11 x 31kg
10 x 31kg
10 x 31kg
10 x 31kg

SS:

Rope pushdowns:

12 x 25
12 x 30
10 x 40
10 x 40
10 x 40
10 x 40 + 10 x 35 + 10 x 30

Seated curls:

10 x 13,5kg
10 x 13,5kg

+ 8 min crosstrainer and shoulderrehab.
------------------------------------------------------------------------------

 

[Essensen]

wo 21/10 - 2009

A quick round of lower body today, but it still, some how, managed to bother my shoulders a bit. crap.

6 min crosstrainer + shoulderrehab

Deadlift:

10 x 60kg
8 x 90kg
5 x 95kg
5 x 110kg
8 x 120kg

Glute ham raise:

10 x bw
10 x bw
5 x 5kg
6 x 5kg
5 x 5kg
10 x bw

Standing leg curls:

12 x 20kg
10 x 25kg
8 x 30kg
8 x 30kg
8 x 30kg

SS:

Leg extensions:

12 x 60kg
12 x 70kg
14 x 80kg
10 x 90kg
10 x 90kg
10 x 90kg
9 x 90kg
8 x 90kg+ 8 x 80kg + 9 x 70kg

Calves:

4 sets

Abs-circuit: Sprinter sit ups, toe touches, hip thrusts - 10-15 reps

3 rounds

Back extensions:

4 x 12 x bw

8 min crosstrainer + shoulderrehab
------------------------------------------------------------------------------------------

I'll maybe gonna do some lower body this weekend, but otherwise I will let those damn shoulders rest.

 

[Essensen]

wo 23/10 - 09

I tried to train upper body this friday, but that was a bad decision; my shoulders hurt like f*** a couple of hours later.

I'm gonna see a chiropractor this week - hopefully she can help me.

Benchpress:

10 x 50kg
5 x 60kg
5 x 70kg
12 x 80kg

Decline db press:

12 x 21kg
12 x 31kg
12 x 31kg
12 x 31kg
12 x 31kg
12 x 31kg
10 x 31kg
10 x 31kg

SS:

Chin ups:

8 x bw
10 x bw
12 x bw
11 x bw
10 x bw

Freemotion pulldowns:

10 x 80
10 x 100
10 x 100

Standing db curls:

8 x 11kg
8 x 18,5kg
8 x 16kg
8 x 16kg
8 x 16kg
8 x 13,5kg
8 x 13,5kg
8 x 13,5kg

SS:

Barbell preacher curls:

4 sets (10-15 reps x 16kg)

SS:

Triceps pushdowns:

15 x 40
12 x 50
12 x 55
12 x 55
12 x 55
11 x 50
10 x 50

SS:

one arm cable pushdown:

4-5 sets (10-15 reps x 12,5)
--------------------------------------------------------------------------------------------

 

[Essensen]

wo 24/10 - 09

A good deal of lower body work since it doesn't seem to bother my shoulders.

Squat:

10 x 60kg
8 x 80kg
5 x 85kg
5 x 85kg
5 x 90kg
5 x 90kg
10 x 80kg
10 x 80kg
8 x 80kg
8 x 80kg
10 x 60kg
10 x 60kg

Stiff-legged dl:

10 x 60kg
8 x 80kg
8 x 80kg
8 x 80kg
8 x 80kg
8 x 80kg
8 x 80kg

SS:

Unilateral leg extensions:

12 x 60kg
12 x 70kg
10 x 80kg
10 x 80kg
12 x 80kg
12 x 80kg
10 x 80kg
10 x 80kg
8 x 80kg
8 x 80kg

Standing leg curls:

8 x 30
8 x 30
10 x 25
-------------------------------------------------------------------

 

[PrinceVegeta]

As usual, good session, take care of that shoulder dude, worse injury ever...

 

[Essensen]

Yeah, it sucks since shoulders are involved in pretty much everything.

WO 26/10 - 09

My shoulder problems might stem from a really tense neck. I'm going to a chiropractor this thursday; we'll see what she says.

I did some upper body work - I stretched neck and shoulders both before and after and it helped quite a bit on the shoulders. Still not good though.


Military press:

12 x barbell
10 x 25kg
3 x 35kg
3 x 40kg
9 x 45kg

Incline db press:

12 x 21kg
10 x 26kg
10 x 36kg
10 x 36kg
10 x 33,5kg
10 x33,5kg

SS:

Db rows:

10 x 31kg
10 x 41kg
10 x 41kg
10 x 41kg

Freemotion pulldowns:

12 x 60
10 x 80
10 x 100
10 x 120
10 x 120

SS:

Cable flies:

4 sets x 10-15 reps

Ez curls:

12 x 21kg
10 x 31kg
10 x 36kg
10 x 41kg
10 x 41kg
10 x 36kg

SS:

Rope pushdowns:

14 x 30
11 x 35
11 x 42,5
11 x 42,5
11 x 40
10 x 40

SS:

Cable kickbacks:

6 x 10 x 10

Seated curls:

3 x 8 x 13,5kg
----------------------------------------------------------------------------

 

[Essensen]

wo 27/10 - 09

Great lower body session today.

Deadlifts:

11 x 60kg
8 x 90kg
3 x 100kg
3 x 115kg
5 x 130kg

- I suck balls at deadlifting

Goodmornings:

10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg

- Still sore hams from saturday so I kept the weight very moderate.

SS:

Db lateral raise:

10 x 5kg
10 x 8kg
3 x 10 x 10kg

Leg extensions:

12 x 60
10 x 80
10 x 90
10 x 90
10 x 90
10 x 90

SS:

Reverse hack squats:

12 x 80
10 x 140
10 x 200
10 x 220
10 x 220
10 x 220

SS:

Standing leg curls:

12 x 20
10 x 25
10 x 30
10 x 30
10 x 30
10 x 30

- tough triset.

Leg extensions:

dropset:

10 x 90 + 7 x 80 + 8 x 70 + 8 x 60

Standing calves raise:

10 x 140
10 x 200
10 x 220 + 9 x 200 + 9 x 180 + 10 x 160 + 10 x 140

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

 

[Bulkboy]

good sessions bro. very strong lifting all over. have u started the 5/3/1 template?

 

[Essensen]

Bulky>> Thanks mate! Yep, been doing it since last week, though I didn't do the protocol saturday om squats..but I will this week.

wo 29/10 - 2009

Pretty good session today. I got cracked at the chiropractor today - My neck is completely fucked and locked so I need several treatments. Supposedly it is what's bothering my shoulders. Hopefully they will get better now.

Bench press:

10 x 50kg
8 x 60kg
3 x 65kg
3 x 75kg
10 x 85kg

Db bench press:

10 x 23,5kg
10 x 31kg
10 x 36kg
10 x 36kg
10 x 33,5kg
10 x 31kg

SS:

Barbell rows:

10 x 50kg
8 x 80kg
10 x 90kg
10 x 90kg
10 x 90kg
10 x 90kg

T-bar rows:

10 x 40kg
10 x 60kg
10 x 70kg
10 x 70kg
10 x 70kg

SS:

Db incline flies:

10 x 16kg
10 x 21kg
10 x 21kg
10 x 21kg
10 x 21kg
10 x 23,5kg

Seated one arm cable rows:

10 x 25
10 x 40
10 x 35

Blast straps push ups:

10 x bw
12 x bw

Fat grip curls:

10 x 21kg
10 x 26kg
10 x 26kg
10 x 26kg
10 x 28,5kg
10 x 26kg

Fat grip = swole guns.

SS:

Cg floor press:

10 x 40kg
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg

Db hammercurls:

3 x 10 x 16kg

SS:

One arm cable hammergrip pushdown:

4 x 12-15 reps x 12,5-15.
-----------------------------------------------------------

Offday tomorrow. Lower body saturday.

 

[ironheart]

monster volume bro. great session. lifting heavy weights and sticking to the basics. good job buddy. kepp up the good work

 

[Essensen]

Ironheart>> Thanks buddy. But there's not really any heavy lifting at the moment due to my stupid injuries

wo 2/11 - 09

From this monday. Nothing spectacular - my neck hurt and I had to go easy on everything.

Military press: - fat bar

12 x barbell
10 x 25kg
6 x 30kg
5 x 35kg
3 x 40kg
5 x 45kg

Incline db press:

12 x 21kg
10 x 31kg
10 x 36kg
8 x 36kg
8 x 36kg
10 x 31kg

SS:

Freemotion pulldowns:

12 x 60
12 x 80
12 x 100
12 x 120
12 x 120
12 x 120

Db rows:

10 x 18,5
10 x 31kg
10 x 46kg
10 x 41kg
10 x 41kg

SS:

Cable flies:

3 sets x 10-15 reps

barbell fat bar curls:

10 x 21kg
10 x 21kg
10 x 26kg
10 x 28,5kg
10 x 28,5kg
10 x 28,5kg

SS:

Triceps pushdowns:

10 x 50
10 x 50
10 x 55
10 x 60
10 x 65
10 x 65
10 x 55
10 x 55

SS:

Cable one arm pushdown:

lots of sets @ 12-15 reps

SS:

Standing curls:

8 x 13,5kg
8 x 16kg
8 x 13,5kg
----------------------------------------------------------------------------

 

[Essensen]

wo 4/11 - 09

Todays bout.

Deadlifts:

10 x 60kg
8 x 80kg
6 x 100kg
5 x 110kg
3 x 120kg

- Ditched todays heavy set beacuse of my neck. Prolly shouldn't have deadlifted at all.

Glute ham raise:

10 x bw
8 x bw + 5kg
7 x bw + 5kg
6 x bw + 5kg
6 x bw + 5kg
7 x bw + 5kg
6 x bw + 5kg

Leg extensions:

12 x 60
12 x 80 + bw lunges
10 x 100 + bw lunges
10 x 100 + bw lunges
10 x 100 + bw lunges
8 x 100 + bw squats (30 reps)
10 x 100 + bw squats (40 reps)

SS:

Standing leg curls:

12 x 25
10 x 35
10 x 35
10 x 35

rope crunches:

5 sets

SS:

Push ups:

30 x bw
25 x bw
20 x bw
20 x bw
25 x bw

Seated calves raise:

20 x 38,5kg
20 x 38,5kg + bw one legged donkey raises
20 x 38,5kg + bw one legged donkey raises
20 x 38,5kg + bw one legged donkey raises
--------------------------------------------------------

+ 8 mins crosstrainer and stretching

 

[tim290280]

GHR, natural or GHR bench?

Either way impressive.

 

[Essensen]

Thanks Tim. It was a GHR bench - that thing absolutely destroys your hammies.