Teh log of Essensen

[Essensen]

Hey MM

Another dane is hereby starting a log on mm I have been a member for at while now (just haven't been posting much) and think MM is an awesome forum and want to contribute to the site.

I'm starting this log for a number of reasons - first of all: I'm getting kinda bored of my other logs on danish forums; the activity can be pretty low at times and it seems like u guys are good at keeping activity high in the logs. Secondly; I miss the american culture. I lived in the states for 6 months and loved it - and wouldn't mind at all going back and stay for a longer time. This is a way of getting in touch with that culture again and the language

So I'm hoping this is a right thing to do and I myself will try to do my best to become more active on the board and post some interesting stuff in my log.

About me:

I live in Denmark (Copenhagen - same place as Tunen and Nissen).
Ocupation: Student (studying danish)
Age: 22 years old
Height: 173 cm (5' 8.1")
Weight: Currently about 65,5kg (144,1 lbs).
Yeah - I know, I weigh as much as a bird :greddy: I've been at 84 kg (184,8 lbs) and had a considerable bigger amount of musclemass, but I looked like shit when I took of my shirt so I decided to do something about it and dieted for quite a while (I actually started cutting while staying in the US) and now I'm in a decent shape.

I've been cutting further down for the summer (prolly around 7-8% bodyfat right now), but right now i'm lookin' for putting on some mass. My current routine is "The Waterbury High Frequency System " - so at the moment i'm hitting the gym 4 days a week and two of those days I'm training AM and PM-sessions. I make sure to get a lot of food and hopefully I will see some results. This will change in about 3 weeks when I go back to school - the only reason I'm able to do this is because of my summer vacation. I'll probably go back to some good old fullbody 3 times a week when school starts.

Some pictures of how my form currently look like(with pump and stuff - not the back pic though). Lightning aren't to bad either

 

[Essensen]

WO the 11th of august - 2008

My roomate is becoming an electrician and is getting up at the crack of dawn and for some reason i'm really sensitive to noise so I wake up almost every day when he gets up - and then I can't go to sleep again It's starting to get really annoying - kinda ruining my day. But this is not new - I almost always sleep like crap so you guys will prolly here me complaining a lot about that

Never the less - I pulled my self together, downed some super charge, the caffeine kicked in and I was ready to finish of the first session of the day.

AM-Workout

Back Squat: A1 (narrow stance)

9 @ 60kg
6 @ 95kg
6 @ 95kg
6 @ 90kg
6 @ 90kg

SS:

Bent over barbell rows: A2

10 @ 60kg
8 @ 80kg
6 @ 105kg
6 @ 105kg
6 @ 100kg
6 @ 100kg

- Nasty superset; got the sweet going.

bench press: B1 (narrow grip)

10 @ 50kg
8 @ 70kg
6 @ 85kg
6 @ 82,5kg
6 @ 82,5kg
6 @ 82,5kg

- I haven't been doing bench press with proper weights for the last two weeks and I definitely felt that today; my strength was non-existing.

Standing calf raises: B2 (straight feets)

5 sets
+ slæde
- Didn't write the weight down and forget it.

Seated db shoulderpress: C1

10 @ 20kg
6 @ 28kg
6 @ 28kg
6 @ 28kg
6 @ 26kg

Db lunges: C2

8 @ 13kg
6 @ 21kg
6 @ 21kg
6 @ 20kg
6 @ 20kg

Db hammercurls: D1

8 @ 15kg
6 @ 24kg
6 @ 24kg
6 @ 22kg
6 @ 22kg
- A little extra for teh guns.

Sets: 4
Reps: 6
Rest: 60s between pairings
Load: 8RM
---------------------------------------------------

Time. about 1 hour and 15 min.

And yeah - I'm weak (especially compared to Tunen and Nissen and a lot of your gouys here on the forum) - but I'm doing my best at this bodyweight. Hopefully I will get my numbers up a bit when gaining some kg's.

 

[Essensen]

Træning den 11. august - 2008

Late session in the gym. I remembered not to overeat at dinner (had a problem the last couple of times with eating too much food and feeling all bloated when training) and was able to train without feeling uncomfortable. I was a bit tired from the lack of sleep and todays first session, but I felt good as soon as I got the weights going.

The PM-session is always with higher reps and lighter load.

PM-session

Back Squat: A1 (wide stance)

10 @ 60kg
12 @ 75kg
12 @ 75kg
12 @ 70kg

SS:

Seated cable rows:A2

10 @ 23kg
12 @ 30,5kg
12 @ 30,5kg
12 @ 30,5kg

Standing calf raise:B1 (feet angled out)

12 @ 40kg
12 @ 70kg
12 @ 80kg
12 @ 80kg
+sled

SS:

bench press:B2 (wide grip)

10 @ 50kg
12 @ 72,5kg
12 @ 72,5kg
12 @ 65kg
- something got annoyed in my right pec; gonna keep an eye on that.

Military press: C1

10 @ 30kg
12 @ 42,5kg
12 @ 40kg
12 @ 40kg

SS:

Bulgarian split squat:C2

12 @ 10kg
12 @ 13kg
12 @ 13kg

Db curls:D

12 @ 15kg
12 @ 17kg
12 @ 17kg
- Vascularity was crazy here for some reason.

Sets: 3
Reps: 12
Rest: 75s between each pairing
Load: 14RM
-----------------------------------------------------

Time: about. 50 min.

 

[PrinceVegeta]

hey man nice intro and everything! welcome to the logs!!

First off....u have a good looking physique! its not about how much u weigh..its aout how u look!!

Strentgh is pretty decent( and pls do not compare to those cyborgs called nissen and tunen...they are freak! in the good way of course)

Kepp it up and log frequently!

 

[Hypocrisy86]

Welcome to the logs bro!
Killer intro man.
strength and vascularity is impressive man, keep posting!!

 

[Essensen]

PrinceVegeta: Thanks mate
You are most definitely right - but it's still kinda embaressing to be outweighed by girls from time to time
Your right about Tunen and Nissen - pure freaks.. JohnnyBravo as well. They got a freak-club going on there
I will - ususally I'm pretty good at keeping my log updated

Hypocrisy86: Thanks a lot Hypo! I'll do my best to keep posting

Workout 12/8 - 2008

I had some decent sleep today since my roomate was at a girls place - still not a deep and pleasent sleep, but at least it was about 8 hours.

I've got some horrific DOMS in my glutes and pecs (probably from not benching 'heavy' in two weeks) today - they are killing me. To spare my glutes and pecs a bit I substituted deadlifts with rackpulls and did high db inclines instead of just incline - it worked okay.

The workout wen't really well - I had a lot of energy and ended up putting some extra work in the prescribed routine. Oh well - at least it was for my weakpoint; back.

A1 Rackpulls: (narrow stance)

10 @ 60kg
8 @ 90kg
6 @ 120kg
6 @ 130kg
6 @ 125kg
6 @ 125kg - touch and go
6 @ 125kg - touch and go

SS:

A2 High Incline db Bench Press:

10 @ 24kg
6 @ 34kg
- Changed to high incline db's here - to many doms.
6 @ 32kg
6 @ 32kg
6 @ 32kg
6 @ 32kg

- Sweet was literally dripping from me here; damn those supersets are hard.

B1 Chin-ups: (overhand grip)

8 x bw
6 @ +12,5kg
6 @ +12,5kg
6 @ +10kg
6 @ +10kg

SS:

B2 Triceps pushdowns:

14 @ 21kg
8 @ 28,5kg
6 @ 35kg
6 @ 38,5kg
6 @ 38,5kg
6 @ 38,5kg

D1 front pulldown: (palms up grip) - extra

10 @ 52kg
6 @ 82kg
6 @ 82kg
6 @ 82kg

D2 Machine shrugs: - extra

10 @ 40kg
6 @ 100kg
6 @ 110kg
6 @ 110kg

E1 db lateral raise: - extra

10 @ 10kg
2 x 8 @ 12kg

E2 Db rows: - extra

6 @ 38kg
6 @ 38kg
6 @ 38kg

F1 horisontal calf raise: (feet angled out)

8 @ 85kg
3 x 6 @ 125kg
6 @ 115kg

SS:

F2 machine crunches:

5 sets @ 8-10 reps

Sets: 4
Reps: 6
Rest: 60s between pairings
Load: 8RM
------------------------------------------------------------------------------------------------------

Time: About 1 hour and 15 min.

 

[Bulkboy]

hey bro, nice with a new log, i gotta say u look bigger than 65 kg thats for damn sure, u got a really good looking physique, nice arms, nice back detail and thickness and traps and shoulders looks solid. honestly weight isnt that important as long as u look good

training looks real solid too, good benching and squatting, bent over rows looks strong too m8. keep it up, ill be checking back in bud

 

[Tunen]

You are useless.

What is "træning" and "slæde"?



























welcome

 

[Essensen]

Bulkboy: Thanks for the compliments man I completely agree about the weight-thing, but i still I hope to gain some mass this winther though - would be great.

Training is going pretty well atm (probably due to the extra calories) - so I'm just giving it a 100% the last 3 weeks of my vacation.

Tunen:

I'm utterly useless! Thought I checked it properly for danish words - I guess I missed a couple

Thanks mate

 

[Till]

Hey dude. Welcome to the logsection. Pics and stats are looking good and those WOs are great. Keep at it.

Don't worry about Tunen, Nissen and Funboy JB - they blow goats - and each other, I'm told.

 

[philosopher]

I think I'm moving to Denmark. All those guys from Denmark have great physiques it must be something in the water over there

Welcome in the log section

 

[Johnny Bravo]

I live in Denmark (Copenhagen - same place as Tunen and Nissen).

I live here too.


Welcome to MM and good luck with your log here.
It will not take long before the ghey jokes will be all over your log.

 

[Essensen]

Hey dude. Welcome to the logsection. Pics and stats are looking good and those WOs are great. Keep at it.

Don't worry about Tunen, Nissen and Funboy JB - they blow goats - and each other, I'm told.

Hey Till! Thanks - I'll try to do my best! I won't worry about 'em, they seem to get what they want from each other

I think I'm moving to Denmark. All those guys from Denmark have great physiques it must be something in the water over there

Welcome in the log section

Thanks for the welcome! I still think i have a long way to go before i can call my physique 'great' - but i'm working on it

I live here too.


Welcome to MM and good luck with your log here.
It will not take long before the ghey jokes will be all over your log.

Thanks JB! That was acutally my biggest concern when I pressed the 'submit' button But I guess that just one thing i will have to deal with when having a log here :gheyfight:

 

[Essensen]

Workout 13/8 - 2008

I did some cardio today even though i wasn't really up for it - but felt nice when I was done!

Cardio:

15 min bike

15 min crosstrainer

5 min bike

6 min PW on treadmill

= 41 min
---------------------------------------

 

[Tunen]

but seriously dude - why?

 

[Essensen]

So I can eat more

And because I at one time didn't do any cardio at all and as a result I couldn't walk up the stairs without feeling out of breath.

As long as it is low to medium-intensity twice a week for 30-40 min's I don't feel it will hinder any potentiel hypertrophy. I'm guessing your not of that opinion ?

 

[Tunen]

So I can eat more

And because I at one time didn't do any cardio at all and as a result I couldn't walk up the stairs without feeling out of breath.

As long as it is low to medium-intensity twice a week for 30-40 min's I don't feel it will hinder any potentiel hypertrophy. I'm guessing your not of that opinion ?

I just hate doing any cardiovascular activity. If I get too fat I cut the carbs. Besides that, cardio is homosexual :techn9ne:

 

[Essensen]

I just hate doing any cardiovascular activity.

JB told me differently :greddy:

I don't mind cardio too much actually - as long as I have music or something to watch in the TV i'm good.

 

[Mikew]

Welcome bro, this is THE bb forum to be on.

 

[Essensen]

Mikew: Thanks mate - yeah, MM is a cool board!


Workout 14/8 - 2008

Todays session was short, light and sweet with great tempo all the way through. Great pump and the form was pretty good - I'm guessing it's due to the extra carbs I'm getting lately.

Tomorrow is gonna be hectic. The plan i to work out before job, go to job, go home and rest a bit, train again, and then hit a bar with some friends and probably get drunk We'll see how i'm gonna manage that.

A1 Front Squat:

12 @ 40kg
12 @ 55kg
12 @ 65kg
12 @ 65kg
12 @ 60kg

- Hard on the stamina! I'm Weak. Left knee was acting up a bit - hope it doesn't get worse.

SS:

A2 Upright Rows:

12 @ 20kg
12 @ 25kg
12 @ 25kg
12 @ 25kg
12 @ 20kg
+barbell

B1 DB Lateral Raise:

10 @ 10kg
12 @ 13kg
12 @ 13kg
12 @ 13kg
12 @ 13kg

SS:

B2 Seated unilateral Leg Curls:

10 @ 15kg
12 @ 20kg
12 @ 20kg
12 @ 20kg
12 @ 15kg

C1 Incline barbell Bench Press:

12 @ 50kg
12 @ 60kg
12 @ 62,5kg
12 @ 65kg
12 @ 60kg

SS:

C2 Barbell Curls:

12 @ 31,5kg
12 @ 39kg
12 @ 39kg
12 @ 39kg
12 @ 34kg

D1 Hammerstrength curls: - extra.

12 @ 25kg
12 @ 29,5kg
12 @ 25kg

D2 Unilateral leg extensions: - extra

12 @ 20kg
12 @ 25kg
12 @ 30kg
12 @ 30kg

Sets: 4
Reps: 12
Rest: 70s between each pairing
Load: 14RM
--------------------------------------------------------------------------

Time: 1 hour and 5-10 minutter.

Then I went home and ate and ate and ate.