Teh log of Essensen

[Essensen]

Dridderz>> Glad u decided to stop by Thanks a lot - now i just need to put on as much mass as you have done lately

Hypo>> Cheers hypo

Prince>> thanks buddy!


WO13/11-2008

I didn't feel like spending a lot of time in the gym today so I kept rest at a minimum and tempo high. It worked well and I didn't loose any motivation - got in and out in about 1 hour and 30 min.

Incline BB bench press: (repetition-exercise)

10 @ 40kg
10 @ 60kg
9 @ 75kg - not enough power for 12 reps
12 @ 70kg
11 @ 70kg
12 @ 65kg

Hammerstrength lat pulldown:

14 @ 50kg
10 @ 80kg (oh grip)
14 @ 80kg (uh grip)
10 @ 80kg (neutral grip)
11 @ 80kg (uh grip) + 11 @ 60kg (neutral grip)

SS

bent over db rear lateral raises:

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

DB shoulderpress:

10 @ 20kg
8 @ 30kg
7 @ 30kg - slacking too much with the ROM.
8 @ 28kg
9 @ 24kg

SS:

Rope stiff arm pulldown: - extra

12 @ 18kg
11 @ 28kg
12 @ 28kg
12 @ 28kg

Db rows: - extra

12 @ 36kg - regular
On decline bench - both feet up:
10 @ 22kg
10 @ 22kg
10 @ 20kg
10 @ 20kg
- excellent, hard despite the puny weight.
regular:
12 @ 40kg

- lækker omgang, sad godt.

SS:

Db shrugs:

10 @ 28kg
10 @ 40kg
10 @ 40kg
10 @ 40kg
- easy money.

Triceps rope pushdown:

15 @ 17,5kg
12 @ 24,5kg
15 @ 31,5kg
12 @ 35kg
12 @ 31,5kg
12 @ 28kg

SS:

Hammerstrength Machine biceps curl:- extra

15 @ 20kg
13 @ 30kg
14 @ 30kg
13 @ 30kg
10 @ 30kg

- Teh pump.

Cable crossovers: - extra

15 @ 10kg
10 @ 21kg
18 @ 15kg
16 @ 15kg

- even more teh pump.

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

 

[PrinceVegeta]

Great session man! awesome volume!!

 

[Essensen]

Prince>> Volume ftw! Thanks for stopping by
------------------------------

I did 41 min's of cardio this morning before school, plus the following:

Seated horizontal calf raise:

12 @ 75kg
12 @ 95kg
10 @ 105 + 25 donkeyraises @ bw
10 @ 105 + 20 donkeyraises @ bw
10 @ 105 + 15 donkeyraises @ bw
10 @ 95kg + 15 donkeyraises @ bw

SS:

Machine crunches:

10 @ 46kg
10 @ 58kg
10 @ 58kg
10 @ 58kg

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[PrinceVegeta]

Nice cardio session man!

 

[Samoan-Z]

Yea my gym is an iron dungeon when I'm in it, hilarious when i load heavy weights people move away but rewally it's only me and literally at MOST 10 other people. It's an old warehouse converted gym so no AC, and shittest facility i may have ever seen in my life, I remember someone someone shit in the sink.. I was pissed.

 

[Essensen]

PrinceVegeta>> Thanks

Big Z>> Hey, as long as the atmosphere is cool and the equipment is good I'd use the gym even though the facilities might are shitty. Haha, that's just plain nasty, hope that guy got kicked the hell out!


WO 15/11 - 2008

I went to IK99 today with a buddy of mine. It's a small hardcore humid iron dungeon with a lot of barbell and weights - the home of such prominent persons as Nissen and Tunen (whom were deadlifting some heavy ass weight today) from the site

Got into a nice groove and had a decent session. I had timed my breakfast a bit wrong so I was kinda hungry already from the beginning of the wo, but it didn't bother me too much though.

Deadlift:

10 @ 50kg
9 @ 90kg
5 @ 120kg
Touch and go:
5 @ 130kg
6 @ 130kg
5 @ 130kg
8 @ 120kg

Military press/ push press:

10 @ 40kg
8 @ 50kg
8 @ 50kg
8 @ 50kg
5 @ 50kg

SS:

T-bar rows:

12 @ 40kg
10 @ 75kg
10 @ 85kg
8 @ 85kg
9 @ 85kg
10 @ 70kg
+barbell

- hit perfectly even though I cheated a bit.

Seated Db Lateral raise:

8 @ 15kg
8 @ 15kg
9 @ 15kg
8 @ 15kg

SS:

Chins: Oh grip

10 x bw
18 x bw
10 x bw
9 x bw (uh)
10 x bw

Incline flyes:

15 @ 15kg
15 @ 22kg
12 @ 22kg
13 @ 22kg

SS:

rear delt 'rows':

3 x 10 @ 28

Barbell ez curls:

11 @ 30kg
9 @ 40kg
9 @ 50kg
8 @ 50kg
7 @ 50kg
14 @ 40kg

SS:

Dips:

20 x bw
12 @ +22kg
10 @ +35kg
10 @ +35kg
10 @ +35kg
25 x bw
---------------------------------------------------------

 

[PrinceVegeta]

Nice strong session man! i bet that those sexy man at the gym motivated u to lift hard!

 

[Essensen]

Prince> cheers Indeed - only Tunen was present though.

WO 16/11 - 2008

Very quick session before work

Front Squat:

10 @ 40kg
9 @ 60kg
6 @ 75kg
5 @ 80kg
5 @ 80kg
8 @ 70kg
8 @ 70kg

- really nice bout. I'm increasing my epic weak streangth here,

SS:

Standing calf raise:

12 @ 40kg
Dropset:
10 @ 100kg + 10 @ 90kg + 12 @ 80kg + 10 @ 70kg + 12 @ 40kg

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

 

[PrinceVegeta]

Nice fronts man! keep up the good work!

 

[DriDDeRz]

Sorry for my yet late reply once again lol, very slack of me lately i'm sorry bro

I hope training is going great and everything is how it should be

Very nice front squats bro
im training the quad-zillars tonight, in Honor ill train them for you

 

[Samoan-Z]

nice squats man, strength isn't everything some people are very strong and have potenial but won't use it. You hardwork you bring you to the top above everyone.

 

[Essensen]

Big-Z>> I've given strength up a long time ago since i'm so epic weak - I'll prolly never be what people generally consider strong, but as long as i'm loving what i'm doing it really doesn't matter too much And thanks for the words - well spoken.

DriDDeRz>> That's perfectly okay - i'm not too active myself due to a lot of schoolwork So thanks for taking the time to stop by I'm very honoured I'll check your log later and see if it went well!

PrinceVegeta>> Thanks Still weak fronts compared to others, but i'm still a federweight so hopefully it will increase as I get further into my bulk.


WO 17/11-2008

Apparently my lack of sleep caught up with me yesterday because I passed out pretty early compared to what I usually do. That also meant I got up pretty early and went to the gym. I'm still pretty beat in my body from saturdays session, but it was a pretty good bout though. Bench sucked as usual but the other lifts wen't okay.

Tomorrow is a well-deserved off day.

A. Bench press:

10 @ 50kg
8 @ 70kg
6 @ 80kg
3 @ 85kg
2 @ 95kg
6 @ 90kg
5 @ 90kg
8 @ 80kg

- Weak.

Chins:

10 x bw
20 x bw

B Db incline bench press: (supplemental lift)

10 @ 24kg
6 @ 30kg
5 @ 38kg - last rep was butt-ugy
5 @ 36kg - no more energy left
10 @ 32kg
- haven't lifted heavy here for a while cause i've been doing high rep .Nice change and the strength was decent.

C1 Barbell Rows:

10 @ 60kg
8 @ 80kg
10 @ 90kg
10 @ 110kg
10 @ 110kg
8 @ 100kg

- not too pretty

SS

C2 Seated db powercleans:

10 @ 5kg
12 @ 8kg
12 @ 8kg
10 @ 8kg

D1 Barbell Shrugs

10 @ 60kg
9 @ 90kg
10 @ 110kg
10 @ 110kg

SS:

D2 Standing hammerstrength rows: (extra)

10 @ 60kg
10 @ 70kg
10 @ 70kg
10 @ 70kg
10 @ 60kg

E1 Db incline curls:

10 @ 15
10 @ 18
10 @ 18
10 @ 18 - both hands simultaneously
10 @ 18 - both hands simultaneously

- arms still sore from saturday so didn't go heavy here.

SS:

E2: Standing Ez triceps extensions:

12 @ 20kg
9 @ 30kg
6 @ 35kg
6 @ 35kg
9 @ 30kg
+ barbell
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[El Freako]

Those rows looked huge mate, and the rest of the session is epic as usual.

 

[miamiracing]

intense session bra!!

 

[Samoan-Z]

That workout looks fucking beautiful. Great work man keep up the intensity.

 

[Essensen]

El freako>> Cheers mate

Mi>> Thanks man

big Z>> Haha, thanks bro I'll keep that intensity up

WO 19/11 – 08

I got up early despite sleeping like shit and went to the gym and absolutely destroyed my legs!

Squat:

10 @ 60kg
9 @ 80kg
7 @ 90kg

Box Squat:

5 @ 100kg
3 @ 105kg
3 @ 112,5kg
3 @ 117,5kg
3 @ 120kg *
2 @ 120kg **

*Had a bodybuilder-woman to spot me here, and she couldn't spot for shit - kept grapping me like I was supposed to have forced reps, she didn't get the concept of pausing on the box.
** Got hold of a new spotter and he kept his hands away - way better.

regular squat:
8 @ 90kg

- excellent.


DB lunges:

12 @ 11kg
11 @ 21kg
11 @ 21kg
11 @ 24kg

- Jeg har allerede doms i balderne.
SS:

Seated db calf raises:

15 @ 30kg
15 @ 36kg
15 @ 38kg
15 @ 38kg
15 @ 38kg

Romanian deadlifts:

12 @ 60kg
12 @ 90kg
Skiftede til DB Romanian deadlift:
12 @ 40kg
12 @ 40kg
12 @ 40kg

Leg extensions:

12 @ 30kg
12 @ 52,5kg
12 @ 67,5kg
12 @ 67,5kg
12 @ 67,5kg + 10 @ 57,5kg + 10 @ 45kg + 12 @ 35kg + 12 @ 27,5kg

- devastated

Ab circuit:

3 rounds @ 10-12 reps (sprinter sit-us, v-ups, toe touches, hip thrusts)

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

Fucking nice bout - gonna be epic sore tomorrow.

 

[El Freako]

She just couldn't keep her hands off your sexy booty mate

 

[Samoan-Z]

I.. just love leg workouts... *wipes away a tear* just fucking beautiful.

It's the weight chalk...... Great workout bro.

 

[Skeptic]

nice squatting mate! haha fuck shitty spotters

 

[DriDDeRz]

Awesome workout bro, i enjoy box squats the are heaps of fun cos u have to extra smooth with good control

shame about the female bodybuilder as a spotter, i would of gotten her to spot my ball sack when i squat

keep training hard bro