Teh log of Essensen

[Bulkboy]

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.

 

[DriDDeRz]

Sorry for my late reply and pop-in

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

I see you done those front squats like you mentioned in my training log
awesome stuff bro
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 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

im jealous of your barbell rows

 

[Samoan-Z]

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

 

[Essensen]

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!

Driddz>> Yep, did the front squats in honour of you 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

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

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)

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[Samoan-Z]

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

 

[DriDDeRz]

Unlesh the QUAD-WOBBLE

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

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 ,
Im honored you did those front squats for me

 

[Essensen]

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

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

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

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

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Then i went home and ate so much I felt nauseous

 

[El Freako]

- awesome, teh pump

Awesome. Great sessions Essen, I'd both love to and hate to do one of these sessions with you. I'd probably puke half way through.

 

[Essensen]

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

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]

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

 

[PrinceVegeta]

Solid session man!

 

[Essensen]

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

Prince: Cheers

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]

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

SS:

E2: Standing Ez triceps extensions:

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

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.

 

[PrinceVegeta]

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]

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

 

[Essensen]

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

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

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)

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[DriDDeRz]

im bout to go to bed, but i thought i qould quickly pop my head into ur workout log of awesomeness
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

 

[Hypocrisy86]

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

 

[PrinceVegeta]

Strong last session man! keep it up!