Teh log of Essensen

[Essensen]

Dang!! big ass volume again. Keep it up

Thanks Philo! I'm actually used to a lot more volume - i'm kinda of a volume-junkie. My usual fullbody-routine consists of 10-12 exercises with 4-5 sets in each of them.

Todays first session:

WO 19/8 -2008

My lower back felt okay so I decided to go with some heavy deadlifts. I do feel it a bit now though - but that could very well just be ordinary soreness.

Good energy for todays session - but I have to think about that I'm now doing 2 extra sessions each week and therefore should be carefull with throwing extra work into my sessions. But I'm trying to put somewhat focus oin back and chest since thoose are my lagging bodyparts (legs too).

It seems 3500 calories on my trainingsdays is adequate - my weight is going up slowly. Todays morningweight was 65.7-8. I expect it to be 67kg in the end of this week.

AM Workout

A1 Deadlifts: (narrow stance)

10 @ 60kg
8 @ 90kg
5 @ 125kg
5 @ 130kg
4 @ 130kg
5 @ 125kg

- Touch and go. Decent round. I need more legdrive.

SS:

A2 Dips:

20 x bw
8 @ +20kg
6 @ +35kg
5 @ +40kg
5 @ +40kg
5 @ +40kg

B1 Wide grip benchpress: - extra

8 @ 50kg
5 @ 80kg
- Regretted puttin' this in the prog.

B2 Barbell rows: - extra

8 @ 60kg
6 @ 100kg
6 @ 105kg

C1 Seated Cable rows: (wide grip)

8 @ 27kg
5 @ 41kg
5 @ 41kg
5 @ 41kg
5 @ 37,5kg

SS:

C2 Standing barbell Curls:

10 @ 31,5kg
5 @ 51,5kg
5 @ 51,5kg
5 @ 51,5kg
5 @ 51,5kg

D1 External Rotation:

4 sets of 8 reps

SS:

D2 Machine shrugs: - extra

4 sets

E1 Seated Calf Raise: (feet straight)

8 @ 75kg
6 @ 115kg
5 @ 125kg
5 @ 135kg
5 @ 135kg

Sets: 4
Reps: 5
Rest: 60s between pairings
Load: 6-7RM
---------------------------------------------------------------------------------------------------

I'm kinda tired now - need to recharge for tonights session - but I should be a short round - not more than 35-40 min.

 

[samsam]

Dude I've got to compliment you on that avatarpic, many people strive for a physique like that, me included, kind of an ideal, any idea of your bf level there?

Nice sessions, all looking good. Very tunen-ish
University huh? What are you studying? Curious mostly because I just live across the sea (SWE) and next year I'll be graduating and moving up to the uni level

 

[Bulkboy]

damn those are some strong ass dips bro!

deads look good too, and nice weight on the rows for sure. and the curls are great.

still have no idea how u manage to do so many multijoint heavy movements in one session though

 

[Essensen]

samsam: Appreciate the compliment mate But that pic is with exceptional light - so it's proly displaying my physique at its very best. I think I'm about 7-8% in that pic
Yeah - we danes like those sessions with a lot of basic-movements

I'm studying danish (exciting huh )! What are you contemplateing studying ?

Bulkboy: Thanks bro I just used to it - I like feeling used after a workout and big basic-movements gives me that certain feeling in the body..It almost feels wierd if I'm not doing a couple of compound movements. With that said I like getting a giant pump from all sorts of iso-exercises :wutyousay:

Regarding dips - usually I put them in the end of my workout and since I hadn't done to much work before I did 'em today I could really feel I was a lot stronger in them. I'm gonna go for 45-50 in next week!


WO 19/8 - 2008

The second session went fine. I was a little too full from my last meal, but it didn't bother when I got the training going. The session didn't take long, but I ran into some guys I know and talked a bit, but it was still a short and nice workout.

A1 DB Romanian Deadlifts: (wide stance)

14 @ 15kg
14 @ 28kg - too easy so didn't count it as a workset
14 @ 34kg
14 @ 34kg

- Fine stretch in the hammies.

SS:

A2 Decline DB Bench Press:

14 @ 24kg
14 @ 32kg
14 @ 32kg

B1 Seated Cable Rows: (narrow grip)

14 @ 21kg
14 @ 30,5kg
14 @ 30,5kg

SS:

B2 Standing hammerCurls:

10 @ 15kg
14 @ 17kg
14 @ 17kg

C1 External Rotation:

3 sets of 8-14 reps

SS:

C2 Facepulls:

12 @ 17,5kg
14 @ 28kg
14 @ 28kg

D1 Horizontal Calf Raise:(feet angled out)

14 @ 75kg
14 @ 85kg
14 @ 87,5kg

SS:

D2 Machine flies:

14 @ 47kg
14 @ 54kg
14 @ 61kg

Sets: 2
Reps: 14
Rest: 75s between pairings
Load: 16RM
---------------------------------------------------------------------------------------------------------------------

Forgot my towel and had to use small pieces of paper. Humiliating and I felt like an complete idiot :wutyousay:

Tomorrow is off-day, but I'm probably gonna do some cardio .. just like 30 min!

 

[Essensen]

WO 20/8 - 2008

I did a quick cardio-session yesterday

Cardio:

15 min bike

20 min crosstrainer

= 35 min
---------------------------------------

Gonna go do my first session with weights here in a minute... but first a glass of icecold water with Super Charge (that shit actually tastes pretty good :imcoolurnot

 

[Essensen]

Træning den 21/8 - 2008

A quick session today - I felt like doing much more, but only added a few exercises - gotta remember that second session right :wutyousay:

Since tuesday where I dipped pretty heavy I've had some kinda pinch in my chest - right in the middle of it. It annoys the crap out of me ... feels like it needs to be cracked, you know - like when you hear that little pop... and usually I can do that, but it just doesn't happen with this...it's just uncomfortable and annoying. I might drop dips next week due to this!

AM Workout

A1 Chins: (neutal grip)

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

SS:

A2 Triceps Rope Pressdowns:

12 @ 17,5kg - wu
8 @ 28kg - wu
5 @ 35kg
5 @ 35kg
5 @ 35kg
5 @ 35kg

B1 DB high Incline Bench Press:

10 @ 24kg
5 @ 34kg
5 @ 34kg
5 @ 34kg
5 @ 32kg

SS:

B2 BB Back Squat:

10 @ 60kg
8 @ 80kg
5 @ 90kg
5 @ 95kg
5 @ 95kg
5 @ 95kg

C1 Unilateral leg extensions:

10 @ 30kg
5 @ 40kg
5 @ 50kg
5 @ 55kg
5 @ 50kg

C2 Seated db lateral raise:

10 @ 10kg
5 @ 15kg
5 @ 16kg
5 @ 16kg
5 @ 16kg

C1 Horizontal Calf Raise:

10 @ 85kg
5 @ 125kg
5 @ 135kg
5 @ 135kg
5 @ 135kg

C2 Machine crunches:

10 @ 46kg
6 @ 60kg
6 @ 60kg
6 @ 60kg
8 @ 53kg

Sets: 4
Reps: 5
Rest: 60s between each pairing
Load: 6-7RM
--------------------------------------------------------------------------------------

 

[Essensen]

WO 21/8-2008

Tonights session - fast in - fast out! It took about 35-40 min! Short breaks and no wast-time so I got the sweet going pretty good.

PM Workout

A1 Chins: (overhand - wide grip)

14 x bw
14 x bw
8 x bw

SS:

A2 Decline BB Skull Crushers:

14 @ 7,5kg
14 @ 20kg
14 @ 20kg
+ barbell

B1 DB Military Press: (standing)

14 @ 15kg
14 @ 17kg
14 @ 18kg

SS:

B2 Hack Squat: (narrow stance)

14 @ 40kg
14 @ 80kg
14 @ 100kg
+sled
-Both sets hould have been with 100kg

C1 Db Lunges:

14 @ 17kg
14 @ 18kg

C2 Cable laterals:

14 @ 6,25kg
14 @ 6,25kg

D1 Standing Calf Raises: (feet angled out)

14 @ 60kg
14 @ 80kg
14 @ 80kg

D2 Crunches:

14 x bw
14 x bw
14 x bw

Sets: 2
Reps: 14
Rest: 75s
Load: 16RM
---------------------------------------------------------------------------------------------------+

I've consumed about 3800cals today. .. That's probably a bit too much - gonna check my weight tomorrow.

 

[philosopher]

You can never have enough cals

Strong workout again essensen

 

[Bulkboy]

those last two sessions are great man, awesome chins and incline presses. hack squats look monstrous too keep it coming bro. and dont worry to much about the calories, hey ure bulking, i think ure allowed alittle extra

 

[El Freako]

How's your endurance going with all the supersets?

 

[Mikew]

Incredible volume your pushing here. Im hope you are eating well?

Keep up the good work Essensen.

 

[Essensen]

philosopher I've tried overbulking once - and I'm not going there again But on this program more cals isn't bad at all - I burn a shitload of calories on those am-pm-sessions!

Bulkboy Thanks bro - appreciate your activity in the log I know I'm bulking - but I'm trying to keep it clean and very steady. I really don't see any reason to consume an excessive amount of calories since it will store as fat anyways

El Freako Pretty well - I am afterall used to doing this kind of WO with even more volume, but the new thing here is that even big compound-exercises like dead, squat and bench are being supersetted .. and that I'm not used to which I definitely feel in my endurance-level! Waterbury is of the opinion that cardio isn't necessary in this phase of the program because the fitness-level will skyrock with all those supersetted wo's ... and I kinda think he's right (I will still keep some cardio in the program though)!

Mikew Thanks dude Yeah - definitely eating well atm Just got home from a friend where I ate a giant burger after our workout My weight is also on the way up - so I'm getting enough food!

I've been busy today so I haven't been able to update the log... here is both sessions:

WO 22/8 - 2008

I trained with a friend in a powerlifting-cave.. really cool place with great equipment and atmosphere! I wish a place like that was just around the corner from my residence! Didn't sleep too well at night, but I was really hooked on some destruction so it didn't influence the wo at all.

AM Workout

A1 BB Bench Press:

10 @ 50kg
8 @ 70kg
6 @ 80kg
5 @ 90kg - too heavy - near failure at the last rep :greddy:
4 @ 90kg - changed my grip ... far better.
4 @ 90kg
3 @ 90kg

- I did both triceps, heavy incline and shoulders yesterday so I didn't expect much, but it was a decent round.

SS:

A2 Seated Cable Rows: (narrow grip)

10 @ 50kg
5 @ 90kg
5 @ 100kg
5 @ 90kg
5 @ 94kg

B1 DB Romanian Deadlifts: (narrow stance)

10 @ 21kg
5 @ 41kg
5 @ 41kg
5 @ 41kg
5 @ 41kg

SS:

B2 Standing EZ Reverse Curls:

9 @ 15kg
5 @ 25kg
5 @ 22,5kg
5 @ 22,5kg
5 @ 20kg + 6 @ 20kg with normal grip
+ stang

C1 Bent over lateral raise: - extra

10 @ 10kg
6 @ 13kg
5 @ 16kg
5 @ 16kg
8 @ 13kg

SS:

C2 T-bar rows: - extra

8 @ 50kg
5 @ 75kg
5 @ 75kg
5 @ 75kg
5 @ 75kg

D1 Standing Calf Raise: (feet angled out)

8 @ 100kg
5 @ 160kg
5 @ 200kg
5 @ 200kg
5 @ 200kg

SS:

D2 External Rotation:

5 x 5 @ 10kg

Sets: 4
Reps: 5
Rest: 60s between pairings
Load: 6-7RM
-------------------------------------------------------------------------------------------------------------------------

PM Workout

40 min WO with a friend in my usual gym.

A1 DB Bench Press:

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

SS:

A2 Deadlifts: (sumo stance)

12 @ 60kg
12 @ 100kg
12 @ 105kg
- should have been seated rows i supersetted the bench with. Switched it by accident. Since I already messed the program up I changed the rest of the pairs (still same exercises just different pairing). Worked fine. High rep is btw nasty in the deadlift


B1 Seated Cable Rows: (wide grip)

12 @ 27kg
12 @ 34kg
12 @ 34kg

SS:

B2 Donkey Calf Raise: (feet straight)

12 @ 20kg
12 @ 40kg
12 @ 40kg

C1 Standing BB Biceps Curls: (wide grip)

12 @ 31,5kg
12 @ 39kg
12 @ 41,5kg

SS:

C2 Cable crossovers:

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

D1 Db rows:

12 @ 36kg
12 @ 36kg

D2 External Rotation:

12 @ 4kg
12 @ 3kg

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

 

[El Freako]

El Freako Pretty well - I am afterall used to doing this kind of WO with even more volume, but the new thing here is that even big compound-exercises like dead, squat and bench are being supersetted .. and that I'm not used to which I definitely feel in my endurance-level! Waterbury is of the opinion that cardio isn't necessary in this phase of the program because the fitness-level will skyrock with all those supersetted wo's ... and I kinda think he's right (I will still keep some cardio in the program though)!

I definitely agree that you wouldn't need much cardio.

 

[PrinceVegeta]

Good sessions man!

 

[Mikew]

Two sessions each day with that volume.....freak

 

[Essensen]

Mikew It's 'only' four days a week - but yeah, it's nasty

PrinceVegeta Thanks dude

El Freako Yep.. I have also put the duration and frequency of my cardio-sessions a lot down.

WO den 25/8 - 2008
I did 35 min of carido yesterday and at the same session some nicked my fucking wallet. Now I need to get all of my different cards replaced - it takes forever and it's also pretty expensive. Great - just as school is about to start and I need to spend a lot of money on books.

Got my Super Charge mixed, downed it and went for todays first session. I could feel that it was a bot too long since my breakfast cause' I was kinda hungry and didn't have too much energy. I biked a bit today for an appointment I had and the volume in the program is bumped up to an extra set in all exercises (waterbury prescribes this in the second week of phase V) so I probably need to put a bit more calories down..I expect to hit 3700-3800 today

AM Workout

A1 Seated shoulder Press:

10 @ 20kg
5 @ 30kg
5 @ 30kg
5 @ 30kg
5 @ 28kg
5 @ 28kg
- decent round

SS:

A2 Front Squat: (shoulder width stance)

10 @ 40kg
6 @ 60kg
5 @ 75kg
5 @ 75kg
5 @ 72,5kg
5 @ 72,5kg

- stupid quads needs to get stronger.

B1 Chins: (wide grip) - overhand grip

8 x bw
5 @ +15kg
5 @ +15kg
5 @ +15kg
5 @ +10kg
5 @ +10kg
- Something pinched in my right pec after the first set with kg's. Annoying.

B2 CG bench press:

10 @ 50kg
5 @ 77,5kg
5 @ 77,5kg
5 @ 77,5kg
5 @ 77,5kg
5 @ 75kg

C1 Standing Calf Raises: (feet straight ahead)

10 @ 40kg
6 @ 110kg
5 @ 120kg
5 @ 120kg
5 @ 120kg

C2 Rope crunches:

10 @ 28kg
5 @ 38,5kg
5 @ 42kg
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: - extra

8 @ 10kg
5 @ 14kg
5 @ 15kg
5 @ 15kg
5 @ 15kg

Sets: 5
Reps: 5
Rest: 60s between pairings
Load: 6RM
----------------------------------------------------------------------------------

Time: 60 min.

 

[Rageking]

christ that much volume and 2 sessions in a day, dont die
looking good though, solid base. not pack on that mass

 

[Essensen]

Rageking: I'm a volume-junkie I probably would be better of recovery-wise be dropping the extra exercises I'm adding to each WO ... but i'm just can't leave the center after 30 min - it feels wrong But i'm compensating be eating heaps of food !

WO 25/8 - 2008

A quick session - took about 45 min! It was way crowded - I hate all those morons who train in my gym. It's a really commercial gym and it's located a central place in Copenhagen which means a lot of douchebags are working out there. I put the new Slipknot-album on the Ipod and concentrated on the workout. It was kinda difficult with all the supersetting because it was so crowded, but I managed to get it done.

PM Workout

A1 DB Incline Bench Press:

12 @ 24kg
12 @ 32kg
12 @ 32kg
12 @ 30kg

SS:

A2 BB Back Squat: (shoulder width stance)

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

B1 Pulldowns: (supinated grip)

12 @ 54kg
12 @ 75kg
12 @ 75kg
12 @ 68kg

SS:

B2 Triceps Pressdowns:

12 x 26kg
12 x 33,75kg
12 x 33,75kg
12 @ 31kg

C1 standing Calf Raise: (feet angled out)

12 @ 80kg
12 @ 100kg
12 @ 100kg

SS:

C2 Crunches:

15 x bw
14 x bw
12 x bw

D1 Hammerstrength MTS rows:

12 @ 25kg
12 @ 35kg
12 @ 35kg

SS:

D2 Unilateral leg extensions:

12 @ 20kg
12 @ 30kg
12 @ 35kg
12 @ 30kg

E1 Db Lateral raise:

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

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

 

[Essensen]

WO 26/8 -2008

My weight was still 66.1kg this morning so I'm gonna bump the calorie intake a 100 or 200 up. I already ate a huuuge PWO-meal

Todays first session was solo with the new slipknot album on the Ipod - heard the first 7 numbers yesterday and the last today - I think it's a pretty cool album besides a few emo-tracks. Definitely gonna be used a lot for WO's!

AM Workout

A1 Deadlifts: (narrow stance)

10 @ 60kg
8 @ 90kg
5 @ 120kg
5 @ 130kg - Touch and go from here.
5 @ 130kg
5 @ 125kg
5 @ 125kg
- decent round.

SS:

A2 Db benchpress:

10 @ 24kg
5 @ 38kg
5 @ 38kg
5 @ 36kg
- Instead of dips. Let's see how it works with high rep decline presses tonight.

B1 Seated Cable rows: (wide grip)

8 @ 27kg
5 @ 44,5kg
5 @ 41kg
5 @ 41kg
5 @ 41kg

SS:

B2 Standing barbell Curls:

10 @ 31,5kg
5 @ 54kg
5 @ 54kg
5 @ 54kg
5 @ 51,5kg
5 @ 51,5kg
- Heavy shit.

C1 Barbell rows: - extra

8 @ 60kg
5 @ 100kg
5 @ 110kg
5 @ 110kg
5 @ 110kg

C2 Dips

18 x bw
6 @ + 20kg
- My chest got annoyed almost immediately so I dropped it.

D External Rotation:

8 @ 4kg
3 x 5 reps @ 4kg

E Seated horizontal calf raise: (feet straight)

8 @ 85kg
6 @ 125kg
5 @ 135kg
5 @ 135kg
5 @ 135kg
5 @ 125kg

Sets: 5
Reps: 5
Rest: 60s between pairings
Load: 6-7RM
---------------------------------------------------------------------------------------------------

Hmm, lots of volume today ..maybe a bit too much! It took about an hour.

 

[Bulkboy]

dayum, one hell of a session, deads, db bench, and particularly those barbell rows are looking awesome bb curls are fucking strong too, too bad about the dips, may be worth a checkup if ure chest is bothering u?