Teh log of Essensen

[Essensen]

Freako>> haha, that must be it

Big-Z>> I love them too - nothing leaves you with a more satisfying feeling And thanks bro

Skeptic>> Epic shitty - why is it some people automatically asumes that you wan't forced reps when you ask for a spot ? Thanks man!

Dridder>> Thanks mate Box squats are awesome, I forget how sweet they are. Haha, that's a good plan - i'll make her do that the next time I'll keep training hard bro, no worries

WO 20/11-2008

Todays mission was to get in and out of the gym quick, so I didn't waste my time on rest and talk - got right down to business.

Incline BB bench press:

12 @ 40kg
10 @ 60kg
6 @ 70kg
3 @ 80kg - weak, didn't even bother going for more reps.
9 @ 72,5kg
8 @ 72,5kg
12 @ 62,5kg

Hammerstrength lat pulldown:

12 @ 50kg
10 @ 80kg (neutral grip)
9 @ 90kg (uh grip)
8 @ 90kg (Oh grip)
7 @ 90kg (neutral)
10 @ 80kg (uh grip)

SS

bent over db rear lateral raises:

12 @ 10kg
11 @ 13kg
11 @ 13kg
11 @ 13kg

DB shoulderpress:

10 @ 20kg
8 @ 30kg
6 @ 30kg
4½ @ 30kg - 4th rep got down completely wrong and I couldn't press it up again
9 @ 26kg

SS:

Rope stiff arm pulldown: - extra

12 @ 18kg
8 @ 33kg
9 @ 33kg
12 @ 28kg

Db rows: - extra

12 @ 36kg
On decline bench, both feet up:
8 @ 24kg
10 @ 24kg
10 @ 24kg
10 @ 22kg
- fuck yeah, nice one!
Alm:
10 @ 40kg

SS:

Db shrugs:

10 @ 28kg
12 @ 40kg
12 @ 40kg
10 @ 40kg

- Trapzlicious!

Triceps rope pushdown:

15 @ 17,5kg
12 @ 24,5kg
15 @ 31,5kg
12 @ 31,5kg
One arm:
8 @ 12,5kg
10 @ 7,5kg

SS:

Hammerstrength Machine biceps curl:- extra

12 @ 20kg
10 @ 32,5kg
9 @ 32,5kg
12 @ 30kg
9 @ 30kg

- Dirty Gunzors!

Cable crossovers: - extra

15 @ 10kg
15 @ 17,5kg
12 @ 17,5kg
15 @ 15kg

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[Samoan-Z]

Nice one bud, sorry about the incline.
Looking strong everwhere else though bro good work.

 

[Essensen]

Big Z>> Thanks mate! Don't know why the incline was so weak? Maybe it's about time for a small deload or something.

WO 21/11 - 2008

I did 45 min of cardio this morning before school - nice feeling. I did some calf-work as well:

Seated horizontal calf raise:

12 @ 75kg
12 @ 95kg
10 @ 115kg
10 @ 115 + 20 donkeyraises @ bw
10 @ 115 + 20 donkeyraises @ bw
10 @ 85kg + 10 @ 77,5kg + 10 @ 65kg

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[Samoan-Z]

Nice .. I gotta get some calf work in too im slacking in that dept. Great work!

 

[Essensen]

big Z>> yeah, I just do calves whenever I can since they are a weakpoint and can tolerate a lot of reps and work. But i hate doing em - boring as hell, that's why I use dropsets and stuff like that to get it done quickly.

WO 22/11 - 2008

Yesterdays session. I got completely drunk friday, dragged some random chick home, and shipped her off the next day so I could hit the iron. I only had about 3 hours of sleep so I was feeling a bit wierd, but got a decent session done.

Deadlift:

10 @ 60kg
8 @ 90kg
5 @ 120kg
Touch and go:
8 @ 120kg
5 @ 130kg
5 @ 130kg

Military press/ push press:

10 @ 40kg
6 @ 50kg
6 @ 52,5kg
5 @ 52,5kg

- weak

SS:

T-bar rows:

12 @ 40kg
12 @ 70kg
10 @ 80kg
10 @ 80kg
10 @ 80kg + 10 @ 70kg + 10 @ 55kg
+barbell

- with a narrow grip and that worked really well.

Seated Db Lateral raise:

12 @ 10kg
8 @ 15kg
7 @ 15kg
8 @ 15kg
10 @ 11kg
10 @ 11kg

SS:

Chins: - neutral grip

10
12
12
10
8 (oh)

Incline flyes:

14 @ 18kg
12 @ 24kg
12 @ 24kg
11 @ 24kg

SS:

rear delt 'rows':

10 @ 18kg
10 @ 22kg
10 @ 22kg

Db hammercurls:

8 @ 18kg
7 @ 24kg
8 @ 22kg
8 @ 22kg
+ a set of barbell curls

SS:

Dips:

16 x bw
10 @ +20kg
8 @ +40kg
7 @ +40kg + 10 @ 60kg cg bench

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[Samoan-Z]

Nice dude that's how I met my g/f but I digress.

Nice work out.
Strong dips bud, and sexy looking deads.

 

[Essensen]

bigz> This girl wasn't really g/f material - but a nice catch for a nights fun Thanks man - the dips kinda sucked, didn't feel like I had my ususal strength in them, but I guess they are okay. Deads are always sexy

WO 23/11 - 2008

A quickie today.

Front Squat:

10 @ 40kg
8 @ 60kg
6 @ 70kg
6 @ 80kg - the barbell slipped on the 6th rep, I was close to getting ugly, but i saved in the last second and racked it.
4 @ 80kg - bah
8 @ 70kg
7 @ 70kg
10 @ 60kg

- Not the same power as last weekend, but i'm still pretty affected by all the drinking and lack og sleep from friday.

Standing calf raise:

12 @ 40kg
12 @ 80kg
12 @ 80kg
12 @ 80kg
12 @ 80kg
12 @ 80kg

SS:

Cable crunches:

12 @ 28kg
12 @ 36kg
12 @ 36kg
10 @ 36kg
10 @ 36kg
12 @ 36kg

Crosstrainer:

10 min
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And then home and carb up - a lot of carbing up might I add

 

[Samoan-Z]

Very nice squatting, if the bar slips frequently put s little chalk on the bar or your back.

 

[El Freako]

I hate front squats with a passion, nice work on them though!

 

[Samoan-Z]

Me too but they hit the quads like no other....will maybe hacks.

 

[Bulkboy]

very solid work on those front squats essensen those are freakin hard, done em like once, and never again short and sweet workout

 

[Essensen]

Bulkboy>> Thanks bulkboy Yeah, they are hard and i'm still weak, but i'm progressing in them atm so hopefully I can keep it up!

El Freako>> I really like them - acutally better than regular squats, I'm better at getting good depth on the fronts and they work the quads so much better (I had doms in my quads from just doing front squats the last couple of times - that probably wouldn't happen if I only did regular squats - they would most likely just kill my glutes )

Samoan-Z>> Thanks man! Yeah, I would if I had any :wutyousay:My gym doesn't have any either.


WO 25/11-2008

Yesterdays bout - even though I kinda lacked energy it was a decent session. I also came to the conclusion I need to revise my offseason diet - I eat really clean so I'm having troubles eating more food than I already am, which is why my weight is stalling atm. I plan on solving this by using carbs (prolly dextrose) during my sessions - a cheap and quick way to et some extra cals down.

A. Bench press:

10 @ 50kg
8 @ 70kg
6 @ 80kg
5 @ 90kg
5 @ 90kg
5 @ 90kg
6 @ 72,5 - slow eccentric phase

Chins:

10 x bw
22 x bw

B Db incline bench press: (supplemental lift)

10 @ 24kg
6 @ 30kg
5 @ 38kg
5 @ 38kg
10 @ 32kg

- 2 sets on the 38's this time, great!

C1 Barbell Rows:

10 @ 60kg
8 @ 80kg
8 @ 112,5kg
8 @ 112,5kg
10 @ 100kg

- Screw Jane fonda!

SS

C2 Seated db powercleans:

10 @ 6kg
10 @ 9kg
10 @ 9kg
10 @ 9kg

D1 Barbell Shrugs

10 @ 60kg
10 @ 100kg
10 @ 112,5kg
10 @ 112,5kg

SS:

D2 Front pulldown: (extra)

10 @ 54kg
9 @ 82kg
9 @ 84,5kg
10 @ 82kg - UH grip
9 @ 82kg - UH

E1 Db incline curls:

10 @ 15kg
9 @ 22kg
8 @ 22kg
8 @ 18kg
+ against the wall curls: 15kg @ failure

- Sweet jesus!

SS:

E2: lying bb extensions:

10 @ 20kg
7 @ 30kg
11 @ 25kg
12 @ 25kg
10 @ 25kg + cg repout
+ barbell

- Long time, no see! It's a great exercise, but it tend to hurt my elbows when I use it on a consistens basis. Never the less - it gave me fantastic DOMS in tri's today.

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[Samoan-Z]

Fucking ouch I haven't done curls aginst the wall in quite some time, nice work bud... jebus that had to burn.

 

[Lionheart]

Your session are looking brutal...good work.You learn to love those fronties

 

[Essensen]

Big Z>> It was rather the heavy sets with 22kg's in the incline that killed my bi's! But yeah - against the wall curls finished them off.

Lionheart>> Thanks mate Yeah, fronts have probably become my favorite exercise

WO 26/11 – 08

Brutal leg workout today - I absolutely killed my quads. Besides that it seems that the heavy box-squatting did me good - I was way more explosive than usual and my strength + depth was also better than usual!

Squat:

10 @ 60kg
9 @ 80kg
6 @ 90kg
4 @ 95kg - heels elevated
4 @ 100kg
5 @ 100kg
8 @ 92,5kg
8 @ 90kg

DB bulgarian split squat:

10 @ 11kg
10 @ 16kg
10 @ 16kg
10 @ 17kg

- Hell yeah, hit 'em well!

SS:

Seated db calf raises:

15 @ 32kg
15 @ 38kg
15 @ 38kg
15 @ 38kg
15 @ 38kg
14 @ 38kg

DB Romanian deadlifts:

12 @ 32kg
12 @ 40kg
12 @ 40kg
12 @ 40kg
12 @ 32kg

Leg extensions:

12 @ 30kg
10 @ 55kg
12 @ 70kg
12 @ 70kg
10 @ 70kg + 10 @ 60kg + 11 @ 50kg + 12 @ 40kg + 12 @ 30kg

- Quads sucessfully destroyed.

Ab circuit:

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

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Excellent quads-session, the best in a lon time. Now i just need to eat eat and then eat some more.

 

[Hypocrisy86]

congrats man, some good exercises there. db Romanian deads.

 

[Essensen]

Hypo: cheers mate

WO 27/11-2008

Update with yesterdays session. I wasn't too motivated so I decided to get my session done rather quickly and got psyched for that. Did pretty well - increased most weights and had a good flow all the way through.

Incline BB bench press:

10 @ 40kg
8 @ 60kg
8 @ 75kg
8 @ 75kg
12 @ 65kg
12 @ 65kg

Seated rows:

11 @ 27kg
10 @ 37kg
11 @ 34kg
11 @ 34kg
+ 12 @ 80kg hammerstrength pulldown

SS

facepulls:

12 @ 17,5kg
12 @ 24,5kg
12 @ 24,5kg
12 @ 24,5kg

DB shoulderpress:

10 @ 21kg
5 @ 32kg
8 @ 30kg
6 @ 30kg
8 @ 26kg

SS:

Rope stiff arm pulldown: - extra

12 @ 17,5kg
10 @ 31,5kg
10 @ 31,5kg
12 @ 24,6kg

Db rows: - extra

12 @ 36kg
On decline bench, both feet up
10 @ 21kg
8 @ 26kg
10 @ 26kg
10 @ 26kg
- excellent
regular:
12 @ 40kg

SS:

Db shrugs:

10 @ 28kg
15 @ 40kg
15 @ 40kg
15 @ 40kg
12 @ 32kg

Triceps rope pushdown:

15 @ 17,5kg
12 @ 31,5kg
12 @ 31,5kg
One arm:
10 @ 10kg
10 @ 10kg
- still had some insane DOMS in my tri's from monday

SS:

Cale curls:- extra

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

- Insane pump in teh guns!

Cable crossovers: - extra

15 @ 10kg
15 @ 17,5kg
15 @ 17,5kg
20 @ 15kg
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[Essensen]

WO 28/11 - 2008

I did some cardio + calf and abs this morning.

Crosstrainer: 10 min

Cykel: 10 min

Crosstrainer: 5

Tabata: 8 rounds @ 20 sec sprint, 10 sek pause/steady tempo on a crosstrainer

= 30 min

- I forgot have exceptional demanding a tabata-protocol is - I was completely smashed already at round 6, but continued. It's highly effective - you burn a lot on a very short time.

Seated horizontal calf raise:

12 @ 75kg
10 @ 95kg
10 @ 115kg
10 @ 115kg
10 @ 115kg + 8 @ 95kg + 10 @ 75kg + 12 @ 55kg

SS:

Machine crunches:

10 @ 46kg
9 @ 55kg
9 @ 55kg
9 @ 55kg
9 @ 46kg

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[Hypocrisy86]

good work.

 

[Samoan-Z]

Good job, bud.