Teh log of Essensen

[Essensen]

Thanks guys

WO 29/11 – 2008

Saturdays session:

Deadlift:

10 @ 60kg
9 @ 90kg
5 @ 120kg
Touch and go:
5 @ 130kg
4 @ 135kg
6 @ 130kg

- I was a bit too careless with the style, for some reason I just didn't botheren lifting with good form. I need to quit doing that.

Standing DB military press:

10 @ 15kg
8 @ 22kg
8 @ 22kg
8 @ 22kg
6 @ 24kg
6 @ 24kg

SS:

T-bar rows (narrow grip):

12 @ 45kg
10 @ 75kg
8 @ 82,5kg
8 @ 82,5kg
8 @ 80kg + 8 @ 65kg + 8 @ 55kg


Chins: (OH grip)

10 x bw
10 x bw
10 x bw
10 x bw

SS:

Lateral raise:

11 @ 9,5kg
9 @ 15kg
9 @ 15kg
10 @ 14kg + 10 @ 12kg + 10 @ 9,5kg

Db incline flys:

14 @ 18kg
10 @ 26kg
10 @ 26kg
14 @ 22kg

SS:

Barbell hammer rows:

10 @ 50kg
10 @ 50kg
10 @ 50kg
10 @ 50kg
+ barbell
-Strict and good ROM.

Barbell ez curls:

10 @ 20kg
10 @ 30kg
8 @ 40kg
8 @ 40kg
+ 9 @ 20kg hammercurls

SS:

Dips:
32 x bw
22 x bw

Cg benchpress:
10 @ 60kg
9 @ 65kg
8 @ 65kg

-----------------------------------------------------
Quite massive volume!

 

[Samoan-Z]

Nice one bro, and yea that is alot of volume. And Big number your are throwing with the dips.

 

[Essensen]

Cheers Big z santasmile

WO 1/12 - 2008

I will be 'delaoding' this week. I'm gonna train somewhat normal (a bit lighter than usual) monday and wednesday and then take the rest of the week off. So after 4 days of rest I will be starting a new cycle of training and return with a vengence. I'm still in the proces of deciding which program i'm gonna go with next week.


Benchpress:

10 @ 50kg
9 @ 70kg
6 @ 80kg
3 @ 90kg
1 @ 100kg - heavy, ridicioulos.
6 @ 80kg
8 @ 60kg with stop on every rep

Barbell Bench rows:

11 @ 40kg
10 @ 55kg
8 @ 60kg
9 @ 60kg
8 @ 60kg

- cool movement.

Db incline press:

10 @ 24kg
5 @ 38kg
8 @ 34kg
8 @ 34kg

Cg pulldown:

10 @ 55kg
8 @ 75kg
8 @ 80kg
8 @ 80kg
8 @ 80kg

SS:

B.o lateral raises:

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

Seated Db lateral raise:

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

SS:

Db shrugs:

10 @ 30kg
10 @ 36kg
8 @ 36kg - 2 sek hold i toppen
8 @ 36kg - 2 sek hold i toppen

Incline curls:

8 @ 14kg
8 @ 18kg
9 @ 18kg
8 @ 18kg
8 @ 16kg

SS:

French press:

10 @ 10kg
10 @ 20kg
10 @ 25kg
10 @ 25kg
12 @ 25kg
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[Samoan-Z]

Damn bro super sets out of this world nice session. Can't wait to see the new program.

 

[Essensen]

WO 8/12-2008

Sorry for the lack of updates - I did a session last wednesday and then I took 4 days off to recover and started a new routine up today. It's a slightly modifed version of 'Stripped down hypertrophy" which can be found on T-nation. The gist of it is a lot of frequency (5 days of fullbody) and a changing repscheme so you won't hit the same movement with the same number of reps and loading two days in a row. It's simple and intense - the timelimit is an hour for the actual program, but that will maybe be difficult to adhere to when it gets heavier.

Today was day one - I was psyched to get started and slept like shit, but i was lookin' too much forward to train to bother with tiredness. I started taurine, beta-alanin, creatine and superpump as well today - prepare to get swole biggrinsanta

Teh numbers:

Group 1:

Benchpress: (60-75 sec rest)

11 @ 50kg
10 @ 70kg
5 @ 82,5kg
5 @ 82,5kg
5 @ 82,5kg
5 @ 82,5kg
5 @ 80kg

SS:

Bent over barbell row:

12 @ 40kg
6 @ 60kg
5 @ 70kg
5 @ 75kg
5 @ 72,5kg
5 @ 72,5kg

- Jeg kørte den store set parallelt med jorden, helt ned og røre med vægten hver gang og fokus på contraction (BB!). Planen er at køre strict om mandagen og så læsse en del flere kg på om torsdagen og køre som jeg normalt gør. Jeg tror det er en god variation at implementere.

back squat: (120 sec rest)

10 @ 60kg
8 @ 80kg
5 @ 85kg
5 @ 85kg
5 @ 85kg
5 @ 80kg
5 @ 80kg

- My hip started to complain unfortunately. It haven't done that for a while and it's prett bad timing, but I hope it will go away in the next couple of days. Started out light here. I will be squatting 3 times a week so no need to go heavy from day one.

Group 2:

Standing military press : (45-60 sec rest)

10 @ 40kg
10 @ 42,5kg
10 @ 42,5kg
10 @ 42,5kg

SS:

Pull-ups: (OH grip)

10 x bw
10 @ bw+5kg
10 @ bw+5kg
10 @ bw+5kg

One arm dumbbell snatch: (60 sec rest)

10 @ 9,5kg
10 @ 14kg
10 @ 14kg
10 @ 14kg

- new one so I went light to ensure I didn't compromise form. Kinda liked it - got the pulse going pretty good.

Extra:

Cable curls:

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

SS:

Overhead rope extensions:

14 @ 17,5kg
14 @ 24,5kg
14 @ 24,5kg
15 @ 24,5kg
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[Essensen]

WO 9/12-2008

I was hit by a lot of DOMS today; chest, legs, back and tri's santaeek Strange since I only used puny weights, but I guess that four-day break worked the way it was supposed to. But I can't be bothered with doms so I went for a session again today.

Group 1:

Db incline press: (60 sec rest)

12 @ 24kg
10 @ 32kg
10 @ 34kg
10 @ 32kg
10 @ 32kg

SS:

Decline db rows:

12 @ 36 - regular db rows
10 @ 24kg
10 @ 24kg
10 @ 24kg
10 @ 24kg

Unilateral leg extensions: (60 sec rest)

15 @ 15kg
10 @ 25kg
10 @ 32,5kg
10 @ 37,5kg
10 @ 40kg
10 @ 40kg
- started out to light so ended up doing an extra set.

Group 2:

Standing military db press : (60-75 sec rest)

5 @ 24kg
5 @ 24kg
5 @ 24kg
5 @ 24kg
5 @ 24kg

SS:

Pull-ups: (UH grip) - I'm gonna switch between UH and OH-grip.

5 @ bw+10kg
5 @ bw+10kg
5 @ bw+10kg
5 @ bw+10kg
5 @ bw+10kg

Deadlifts: (120 sec rest)

10 @ 60kg
8 @ 90kg
5 @ 110kg
5 @ 110kg
5 @ 110kg
5 @ 110kg
5 @ 110kg

- No complaining from the hip even though though I kinda felt the irritation from yesterday in it. Hope it goes away on my offday tomorrow.

SS:

Extra:

Standing calf raises:

10 @ 40kg
10 @ 70kg
10 @ 90kg
10 @ 90kg
10 @ 90kg + 12 @ 80kg + 12 @ 70kg + 12 @ 40kg

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I hoked up with a girl this weekend who got sick - and I think that harlot infected me; I feel i'm on the verge of getting sick. I most definitely can't deal with that now so hopefully I dodge the bullet.

 

[PrinceVegeta]

Crazy sessions man! lots of volume! keep up the good work!

 

[Samoan-Z]

Gad! Damn man crazy session suspersets ever where that's.... being imperial in the weight room lol.

 

[Essensen]

Prince>> Thanks! Yeah, it's pretty effecient - that session is done in an hour.

Z>> I'm gonna be doing 5 of those sessions each week Ha ha, yeah, being a fucking royal lifter biggrinsanta

WO 11/12-2008

I had an complete offday yesterday and are now ready to destry myself the next three days straight. My hip is still somewhat complaining so I did some mobility drills today to get my lower body nice and warm before lifting - I'll be doing this henceforward tp prevent it from getting worse.

Group 1:

Benchpress: (60-75 sec rest)

10 @ 50kg
8 @ 70kg
5 @ 85kg
5 @ 85kg
5 @ 85kg
5 @ 85kg
5 @ 85kg

SS:

T-bar rows: (narrow grip)

10 @ 40kg
5 @ 75kg
5 @ 75kg
5 @ 75kg
5 @ 80kg
5 @ 80kg

Front squat: (120 sec rest)

10 @ 40kg
8 @ 50kg
5 @ 65kg
5 @ 65kg
5 @ 65kg
5 @ 65kg
5 @ 65kg

Group 2:

Seated db shoulderpress : (45-60 sec rest)

10 @ 20kg
10 @ 24kg
10 @ 24kg
10 @ 24kg
10 @ 24kg

SS:

Front pulldowns:

10 @ 54kg
10 @ 75kg
10 @ 75kg
10 @ 75kg
10 @ 75kg

Db one arm snatch: (60 sec rest)

10 @ 10kg
10 @ 15kg
10 @ 16kg
10 @ 15kg

Extra:

Db incline curls:

8 @ 15kg
10 @ 17kg
10 @ 17kg
10 @ 17kg

SS:

Cg bench press:

10 @ 50kg
10 @ 70kg
10 @ 70kg
- Pinched my right pec in a strange way so i'll drop this one.

Laterals:

3 x 10 @ 13kg
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Talked too much today so it took longer than it was supposed to.

 

[PrinceVegeta]

Strong ass session man!

 

[El Freako]

Sorry its been a while since I've given your log a look on Essen, but awesome as usual.

 

[Samoan-Z]

Geebus, bro that looks like a taxxing workout. Nice job.

 

[Essensen]

z>> Well, I'm through it in about an hour so it's not that taxing - but the frequency of it is pretty taxing though!

Vegeta>> Thanks bud!

Freako>> I haven't been around in the logs too much lately either due to a lot of schoolwork, it sucks! But good having you here again santasmile
-----------------------------------

I haven't updated my last two sessions cause I've been pretty busy - but here they are.

WO 12/12-2008

Group 1:

Db incline press:

10 @ 24kg
10 @ 32kg
10 @ 32kg
10 @ 32kg
10 @ 32kg

SS:

Barbell rows:

10 @ 60kg
10 @ 80kg
10 @ 90kg
10 @ 90kg
10 @ 90kg
10 @ 90kg

leg extensions:

15 @ 25kg
12 @ 35kg
10 @ 50kg
10 @ 55kg
10 @ 55kg
10 @ 55kg

Group 2:

seated db shoulderpress :

5 @ 28kg
5 @ 28kg
5 @ 28kg
5 @ 28kg
5 @ 28kg

SS:

Pull-ups: (OH grip)

5 @ bw+10kg
5 @ bw+10kg
5 @ bw+10kg
5 @ bw+10kg
5 @ bw+10kg

Deadlifts:

10 @ 60kg
8 @ 90kg
10 @ 100kg
10 @ 100kg
10 @ 100kg
10 @ 100kg

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

.

 

[Essensen]

WO 13/12-2008

Group 1:

Decline benchpress:

10 @ 50kg
8 @ 70kg
5 @ 85kg
5 @ 85kg
5 @ 85kg
5 @ 87,5kg
5 @ 87,5kg

SS:

seated rows: (narrow grip)

10 @ 27,5kg
5 @ 37,5kg
5 @ 37,5kg
5 @ 37,5kg
5 @ 37,5kg
5 @ 37,5kg

Front squat:

10 @ 40kg
8 @ 50kg
5 @ 70kg
5 @ 70kg
5 @ 70kg
5 @ 70kg
5 @ 70kg

Group 2:

Standing db military press :

10 @ 20kg
10 @ 20kg
10 @ 20kg
10 @ 20kg

SS:

pulldowns: (UH grip)

10 @ 54kg
10 @ 68kg
10 @ 68kg
10 @ 75kg
10 @ 75kg

Romanian deadlifts:

10 @ 50kg
10 @ 80kg
10 @ 80kg
10 @ 80kg

Extra:

Barbell curls:

12 @ 30kg
10 @ 40kg
8 @ 50kg
7 @ 50kg

SS:

Dips:

30 x bw
25 x bw
25 x bw
20 x bw
-------------------------------------------------------------------------------------------------------------------------------------------------

 

[Essensen]

WO 15/12-2008

My hip is still complaining quite a bit madsanta I ditched squats today and gonna do the same with deadlift tomorrow so my hip will be spared till thursday - hopefully will this help.

Besides my gay-hip it was a decent bout.

Group 1:

Benchpress: (60-75 sek pause)

10 @ 50kg
8 @ 70kg
5 @ 80kg
5 @ 87,5kg
5 @ 87,5kg
5 @ 87,5kg
5 @ 87,5kg

- hopefully it will be 5 x 5 @ 90kg next time.

SS:

Bent over barbell row:

10 @ 50kg
5 @ 75kg
5 @ 75kg
5 @ 75kg
5 @ 75kg
5 @ 72,5kg

- very strict, parallel to the floor.

Leg press: (120 sek pause)

12 @ 65kg
10 @ 85kg
5 @ 115kg
5 @ 145kg
5 @ 155kg
5 @ 145kg
5 @ 145kg

- did this instead of squat to spare my hip - I don't know how much it helped though.

SS:

Machine crunches:

10 @ 46kg
9 @ 53kg
10 @ 53kg
10 @ 53kg

Group 2:

Standing military press : (45-60 sec rest)

10 @ 40kg
10 @ 45kg
10 @ 45kg
10 @ 45kg
10 @ 45kg

SS:

Pull-ups: (OH grip)

8 x bw
10 @ bw+7,5kg
10 @ bw+7,5kg
10 @ bw+7,5kg
10 @ bw+5kg

- god power her i dag.

Dumbbell swings: (60 sec rest)

10 @ 12kg
10 @ 18kg
10 @ 18kg
10 @ 18kg
10 @ 18kg

- Første gang jeg prøver den og jeg er i tvivl om hvorvidt jeg gjorde det korrekt.

Extra:

Cable curls:

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

SS:

Overhead rope extensions:

14 @ 17,5kg
11 @ 24,5kg
10 @ 28kg
10 @ 28kg
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[Samoan-Z]

Nice one bro, might need to strength the hip out a but to get it nice and loose.

 

[Essensen]

big Z>> thanks bro! Yeah, I definitely need to do somehting about that hip - it's really bothering me santawhat

WO 16/12-2008

Really early session today before school - but you gotta do what you gotta do. After a big scoop of superpump I was riding on a caffeine-high anyway so it wasn't a problem lifting that early.

Group 1:

Db incline press:

12 @ 24kg
10 @ 32kg
10 @ 34kg
10 @ 34kg
10 @ 32kg

SS:

Decline db rows:

10 @ 36 - normal
10 @ 26kg
10 @ 26kg
10 @ 26kg
10 @ 26kg

Unilateral leg extensions:

12 @ 20kg
12 @ 20kg
10 @ 42,5kg
10 @ 42,5kg
10 @ 42,5kg
10 @ 40kg

Group 2:

Standing military db press :

5 @ 24kg
5 @ 24kg
5 @ 26kg - fuckly reps, i don't even know if i should count that as a set.
5 @ 24kg
5 @ 24kg

SS:

Pull-ups: (UH grip)

5 @ bw+10kg
5 @ bw+12,5kg
5 @ bw+12,5kg
5 @ bw+12,5kg
5 @ bw+12,5kg

- nice bout

Rackpulls:

10 @ 60kg
10 @ 90kg
10 @ 115kg
10 @ 115kg
10 @ 115kg

- i changed deadlift to racpulls to spare my hip.

SS:

Extra:

Standing calf raises:

4 normal sets
4 sets - dropset

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[DriDDeRz]

Hey bro,
hows training going?
You enjoying the superpump?

really good training sessions bro, high numbers and weights

 

[Samoan-Z]

Nice one bro, that super pump is phew gets the adrenaline going.

 

[Essensen]

Driddz>> Hey man, good having you in the log again. Training is going somewhat decent, but my hip is holding me back from progressing in the leg-department - and those babies needs a lot of mass so that's kinda crappy. Superpump is pretty good - gives a good kick

Big Z>> Thanks man. Yeah, it does!

WO 18/12-2008

Swell session today - my strength is progressing (so is my weight) and I had a good bench-session today. I tried back squat since my hip seems improved - but it still didn't feel like it should.

Other than that I made an akward move with my gymback and fucked my back up somehow so it's pretty sore right now. I seem to be quite unlucky atm..I hope it's gone tomorrow.

Group 1:

Benchpress:

10 @ 50kg
8 @ 70kg
5 @ 80kg
5 @ 85kg
5 @ 90kg
5 @ 90kg
5 @ 90kg
5 @ 90kg

- nizzle.

SS:

T-bar rows: (narrow grip)

10 @ 45kg
10 @ 70kg
5 @ 80kg
5 @ 80kg
5 @ 80kg
5 @ 80kg
5 @ 80kg

Back squat:

10 @ 60kg
8 @ 80kg
5 @ 90kg
5 @ 90kg
5 @ 90kg
5 @ 90kg
5 @ 90kg

- Weak that i squatted the same as I benched, but I don't wanna go heavy before my hip is a 100% recovered.
Group 2:

Seated db shoulderpress :

10 @ 20kg
10 @ 26kg
10 @ 26kg
10 @ 26kg
10 @ 26kg

SS:

Front pulldowns:

10 @ 54kg
10 @ 82kg
10 @ 82kg
10 @ 82kg
10 @ 75kg

Db one arm snatch:

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

- got the sweet going.

Extra:

Db incline curls:

8 @ 15kg
8 @ 19kg
8 @ 19kg
8 @ 19kg

- swole guns

SS:

Incline tate presses:

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

Laterals:

11 @ 10kg
10 @ 13kg
10 @ 15kg
10 @ 15kg
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