Teh log of Essensen

[Bulkboy]

phew! thats a shitload of work in one session bro dont know how ure able to do so many bodyparts at once. i mean, front squats, incline presses and upright rows all in one. great stuff. front squats look good btw, same with the incline, upright rows stand out, lots of reps with that weight oh and strong barbell curls too btw

 

[El Freako]

Awesome pics dude!

 

[Till]

Cheers!
Oh yeah, workout looks good too...

 

[Essensen]

Bulkboy: Yeah, but I'm used to doing a lot of bodyparts in one routine (I have been doing fullbody-workouts for quite a while now) so it's not hard at all. Actually i've gotten so used to it that it almost feels wierd when I'm doing split routines. Weights were nothing speciel - just a light workout with 14 rm load - but all the supersets kinda makes it hard.

El Freako: Thanks a lot dude

Till: Thanks - and cheers to you too We'll see if I get drunk tonight or if I can keep away from teh beers!

Workout 15/8 - 2008

I was up really early today in order to get my first workout done before work. I wasn't really game because of little and shitty sleep, but I got my ass to the gym and had a decent session.

AM Workout

A1 Deadlifts: (narrow stance)

10 @ 60kg
8 @ 90kg
6 @ 120kg
6 @ 120kg
6 @ 120kg
6 @ 120kg

- all sets with 120 was touch&go. I've become lazy with doing real deadlifts (pause between each rep)

SS:

A2 Decline DB Bench Press:

10 @ 24
6 @ 36kg
6 @ 36kg
6 @ 36kg
6 @ 36kg

- Should have gone for 38 on the first and second set cause it felt pretty light.

B1 Chin-ups: - Underhand grip.

8 x bw
6 @ +12,5kg
6 @ +10kg
6 @ +10kg
6 @ +7,5kg

SS:

B2 Triceps rope overhead extensions:

12 @ 17,5kg
8 @ 24,5kg
6 @ 35kg - too heavy.
6 @ 31,5kg
6 @ 31,5kg
6 @ 31,5kg

C1 Rope pulldown:

8 @ 31,5kg
3 x 6 @ 35kg
6 @ 38kg

SS:

C2 Machine shoulderpress:

8 @ 15kg
6 @ 25kg
6 @ 30kg
6 @ 30kg

D1 horisontal calf raise: (feet angled out)

8 @ 85kg
6 @ 115kg
6 @ 125kg
6 @ 125kg
6 @ 125kg

SS:

D2 machine crunches:

8 @ 53kg
7 @ 60kg
6 @ 60kg
6 @ 60kg
6 @ 60kg

Sets: 4
Reps: 6
Rest: 60s between pairings
Load: 8RM
------------------------------------------------------------------------------------------------------

Time: about 65-70 min.

I'm doing my pm-session in about 1½ hour.. after that I'll get some food down and then meet up with some fellow students for a night out.
Tomorrow I'm gonna do some easy cardio (20-30 min) before work.

 

[PrinceVegeta]

Nice sessions man! keep it up! and keep eatin

 

[philosopher]

Nice Supersets essensen, must be exhausting to do this workout.

 

[Bulkboy]

lots of reps on deads, and the decline press looks good im getting winded looking at ur sessions though, so many basic movements in one session, and a shitload of sets. have u been doing splits before, and what do u feel u get from the fullbody training that splits did not provide?

 

[El Freako]

Nice supersets mate, I bet you were breathing hard after them!

 

[Essensen]

Sorry about the inactivity guys - I've been really busy this weekend. Work and drinking takes time

Nice sessions man! keep it up! and keep eatin

Thanks Yeah, I'll keep downing those calories - it's absolutetly necessary on this program.

philosopher: Well, I'm kinda used to it. I've been doing fullbody WO's for a while and I usually do a lot of supersetting in those protocols as well - so it's not to hard anymore. And another thing is I usually work out for about 1½-2 hours when doing my other fullbody-protocols - and here the sessions only last for about and hour - so on that account it is less exhausting.

Bulkboy:

Check the reps on the deadlifts in the PM-session i'm about to post. Weak weights, but killer-reps :greddy:. Hehe, yeah - I really like the basic movements though. If i'm doing a session without thoose it feels like something is missing and i just feels too easy - I like pushing myself in the gym.

Yep - I have done a lot of split before - I only really got into fullbody-routines when I started on the university because I simply don't have time for 4-5 WO's a week with all the reading I have to do. I think both things have some pro's and con's. When doing splits u can really focus on certain bodyparts and train 'em hard. In fullbody I like getting a pump in my whole body and the way I can structure the session with a lot of supersets etc - plus i like hitting my muscles pretty frequently. But if i didn't spend so much time on school I would most likely do splits

El Freako: Thanks - a bit I must admit

Workout 15/8 - 2008

This is fridays pm-session.

PM Workout

A1 Deadlifts: (sumo stance)

10 @ 60kg
12 @ 100kg
12 @ 110kg
12 @ 110kg

- lots of reps.

SS:

A2 DB Bench Press:

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

B1 Front Pulldowns:

12 @ 54kg
2 x 12 @ 75kg + a plate (around 2,5kg)
12 @ 75kg

SS:

B2 BB Skull Crushers:

12 @ 15kg
12 @ 22,5kg
12 @ 22,5kg
12 @ 22,5kg
+barbell

C1 scarecrows: - extra

12 @ 5kg
2 x 12 @ 6,25kg

SS:

C2: Cable crossovers: - extra

3 x 12 @ 12,5kg

D1 Horizontal calf raise: (feet angled out)

12 @ 85kg
12 @ 85kg
12 @ 85kg

SS:

D2 Crunches

15 x bw
15 x bw
15 x bw

Sets: 3
Reps: 12
Rest: 75s between pairings
Load: 14RM
--------------------------------------------------------------------------------------------------------------

 

[Essensen]

I did some cardio saturday:

Cardio:

15 min bike

15 min crosstrainer

5 min bike

= 35 min

Disco:

Incline db curls:

8 @ 15
2 x 8 @ 20kg

Against the wall-curls:

9 @ 15kg
9 @ 15kg
8 @ 14kg
---------------------------------------

And then i went to work.

 

[El Freako]

Nice work again Essensen! Those DB Presses are pretty strong.

 

[Essensen]

Nice work again Essensen! Those DB Presses are pretty strong.

Thanks Freako! I'm good for about 38-40kg's in flat db bench, but it was the light session, so :wutyousay:

It's about to get nasty - for the next two weeks I'm gonna do Phase V of the program which means a total of 8 sessions done in 4 days (mon,tue,thur,fri). Waterbury is prescribes 3-4 reps with a load of 6-5Rm in the am-session in this phase, but I feel that's a bit too low so i'm gonna bump it up to 5 reps with a 6-7RM load- which still allows me to go pretty heavy. I'm gonna keep the Pm-sessions with 12-14 reps like he prescribes. A lot of traning and eatin' coming up

 

[El Freako]

Got a link to that program? Is it from T-nation?

 

[Essensen]

Got a link to that program? Is it from T-nation?

Yep, It's from T-nation. Here you go

http://www.t-nation.com/free_online_article/bodybuilding/bodybuildings_next_frontier&cr=bodybuilding

 

[El Freako]

Cool. Seems like an interesting program, might be worth looking into when I've got over the strength-bug that I've become afflicted with. I think I might have a bit of trouble fitting in the twice daily sessions though.

I've only just recently started looking at T-nation and have since spent a great deal of time trawling the article section for new ideas. I'm getting much more there than I ever did at BB.com.

 

[Essensen]

Cool. Seems like an interesting program, might be worth looking into when I've got over the strength-bug that I've become afflicted with. I think I might have a bit of trouble fitting in the twice daily sessions though.

I've only just recently started looking at T-nation and have since spent a great deal of time trawling the article section for new ideas. I'm getting much more there than I ever did at BB.com.

I like it so far - but is does take up a lot of time and I'm only able to do it because of my vacation.
T-nation is a great place - a lot of really competent coaches writes for the site. The only thing I find annoying is the constant advertising for their products. It's so obvious they are told to put in t-nation's supps in almost every article - and it annoys the crap out of me.

Træning den 18/8 - 2008

As I wrote before I will contiue with phase V of the program for the next two weeks - I'm excites to see if it's gonna throw of any gains. I'm gonna eat about 3500 calories on my training days and about 2300-2500 on off-days. Cardio is lowered to 30 min on wednesday and saturday.

I slipped on a magazine at work yesterday and twitched my knee a bit - and I feel that somewhat today - so I have to watch that. My lower back is also acting up a bit since my two deadlift sessions friday - I'm doing deadlifts again tomorrow so depending on how I feel i will adjust the weight. I'm not risking anything with my back

The first WO of the day was short and sweet!

AM Workout

A1 Seated shoulder Press:

10 @ 20kg
5 @ 28kg
5 @ 30kg
5 @ 28kg
5 @ 28kg

SS:

A2 Front Squat: (shoulder width stance)

10 @ 40kg
6 @ 60kg
5 @ 70kg
5 @ 72,5kg
5 @ 72,5kg

- Epic weak.

B1 Chins: (wide grip) - overhand grip

8 x bw
5 @ +12,5kg
5 @ +12,5kg
5 @ +12,5kg
5 @ +12,5kg

B2 CG bench press:

10 @ 50kg
5 @ 75kg
5 @ 75kg
5 @ 75kg
5 @ 75kg

C1 Standing Calf Raises: (feet straight ahead)

10 @ 40kg
6 @ 100kg
5 @ 120kg
5 @ 120kg

C2 Rope crunches:

10 @ 28kg
5 @ 38,5kg
5 @ 42kg
5 @ 42kg

D1 Db rows: - extra

8 @ 36kg
5 @ 40kg
5 @ 40kg
5 @ 40kg

- slow and squeezing reps.

D2 One arm lateral raise: (there's is now work for the lateral head in the program so I'm putting this in twice a week. Same with rear delt.)

8 @ 10kg
5 @ 15kg
5 @ 15kg

Sets: 4
Reps: 4
Rest: 60s between pairings
Load: 6RM
----------------------------------------------------------------------------------

Time: 60 min.

 

[Hypocrisy86]

Awesome man, those are some serious Supersets in your sessions.
looks like you dont waste your time at all.
keep it up man!

 

[Bulkboy]

crazy amount of work in that session bro, close grip benching, chins and dumbell rows all look awesome

 

[Essensen]

Hypocrisy86

Supersets are really time efficient - plus I like the pump you get from doin' em I will - thanks for stopping by mate

Bulkboy

Thanks bro! Yeah, it was a cool session - I think i made the right move by bumping the reps up to 5 ! But we'll see how it goes!


WO 18/8 - 2008

Nice and short session tonight - it only took about 40 minutes.

PM Workout

A1 DB Incline Bench Press:

12 @ 24kg
12 @ 30kg - that was easy so decided to move up
12 @ 32kg - that wasn't to easy though.

A2 BB Back Squat: (shoulder width stance)

12 @ 60kg
12 @ 75kg
12 @ 80kg
12 @ 75kg

B1 Chins: (neutral grip)

12 x bw
12 x bw

B2 Triceps Pressdowns:

12 x 21kg
12 x 33,75kg
12 x 33,75kg

C1 standing Calf Raise: (feet angled out)

12 @ 60kg
12 @ 60kg
12 @ 60kg

C2 Crunches:

15 x bw
15 x bw

D1 Db rows:

12 @ 36kg
12 @ 36kg

D2 Db Lateral raise:

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

Sets: 2
Reps: 12
Rest: 75s between each pairing
Load: 14RM
----------------------------------------------------------------------

A shake, a bath and then home and get some more food.

 

[philosopher]

Dang!! big ass volume again. Keep it up