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Teh log of Essensen

Essensen

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Hey MM :tiphat:

Another dane is hereby starting a log on mm :coolguy: 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 :keke:

dsc01869fg5-1.jpg


spa0073redixp2-1.jpg


spa0041111zj7.jpg
 

Essensen

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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 :dunnodude: 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 :ughnoes:

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

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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

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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

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

Essensen

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PrinceVegeta: Thanks mate :tiphat:
You are most definitely right - but it's still kinda embaressing to be outweighed by girls from time to time :hhj:
Your right about Tunen and Nissen - pure freaks.. JohnnyBravo as well. They got a freak-club going on there :keke:
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 :xyxthumbs:

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

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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:)
 

Essensen

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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 :keke:

Thanks mate :xyxthumbs:
 

Till

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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

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

Welcome in the log section :xyxthumbs:
 

Essensen

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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 :keke:

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

Welcome in the log section :xyxthumbs:

:49: 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. :tear:


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. :gaygay:

Thanks JB! That was acutally my biggest concern when I pressed the 'submit' button :uhoh2: :D But I guess that just one thing i will have to deal with when having a log here :gheyfight:
 

Essensen

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

Essensen

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So I can eat more :D

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

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So I can eat more :D

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

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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.
 

Essensen

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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 :linedrunk: 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.
 
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