Teh log of Essensen

[Essensen]

Lionheart: Thanks for the comment dude - much appreciated

Big_Guns_Lance: Thanks mate

El Freako: Acutually I don't - my grip is really weak :wutyousay: You did see it's ez curls - not db's ?

 

[El Freako]

I swear I'd need a bucket by my side if I did this workout...

Good work mate!

 

[Big_Guns_Lance]

Nice workout mate. Strong Deadlifts there

 

[Essensen]

Thanks guys

Okay - so since school has started (even though basically all my classes has been cancelled his week) I need to change my routine.

I'll try to continue with a couple of am/pm-session a week combined with 1 ordinary fullbody-day. The routine is based upon this article of Waterbury: total body split training.

I made some changes - a bit more exercises and volume since I already have experience with this am/pm-thing and know i'm able to recover from sessions lasting longer than 30 min - but the basic structure is still what he has set up. I'll try it a couple of weeks and see how it fits with school and everything. I will aim to keep am-sessions about 50 - at maximum 60 min long while shooting for 35-40 min in the PM.

This is what 'I've' came up with.

Mandag:

AM-session: (chest, back, arms)

A1 Bench press
A2 Chin ups (wide grip)
B1 Seated cable rows (narrow grip)
B2 Incline flies
C1 Incline curls
C2 skull crushers
D Side raises

Pm-session: (legs, abs, calves)

A Squat
B1 Standing calf raise
B2 Bulgarian split squat
C1 Leg curls
C2 Rope crunches

Reps: 6
Load: 6 rm
Rest: 30 sec between pairings
Sets/Reps: A set/rep volume of around 25, with 85% of your one rep max (1RM)

Onsdag: (high rep 10-14 reps)

Deadlifts
Incl DB pres:
DB rows:
Seated shoulder press
Lat pulldown
Barbell curls
Dips:
Face pulls:
Abs
Læg

Reps: 10-14
Rest: 120 sec
Sets: 4/5
Load: 12-16RM

Fredag:

AM-session: (chest, back, arms)

A1 Db bench press
A2 Barbell rows
B1 Seated cable rows (Wide grip)
B2 Cable crossovers
C1 Hammerstrength curls
C2 Rope overhead extensions
D Seated lateral raises

Pm-session: (legs, abs, calves)

A1 Front Squat
A2 Romanian deadlift
B1 Leg extensions
B2 Seated calf raise
C1 Machine crunches

Reps: 6
Load: 6 rm
Rest: 30 sec between pairings
Sets/Reps: A set/rep volume of around 25, with 85% of your one rep max (1RM)

 

[Essensen]

Yesterdays sessions:

WO 1/9 - 2008

Trained before school (or well - thought I had school, but turns out it was cancelled - didn't find out before I had gone all the way out there :wutyousay. I wasn't really game bacuse I was tired, but I pulled it off.

AM-session: (chest, back, arms)

A1 Bench press:

10 @ 50kg
8 @ 70kg
6 @ 85kg
6 @ 85kg
6 @ 85kg
6 @ 80kg

A2 Seated cable rows: (narrow grip)

10 @ 27kg
6 @ 41kg
6 @ 41kg
6 @ 41kg
6 @ 41kg

B1 Chin ups: (wide grip)

8 x bw
6 @ +10kg
6 @ +10kg
6 @ +10kg
6 @ +5kg - slow eccentric phases.

B2 Incline flies:

10 @ 18kg
8 @ 20kg
6 @ 24kg
6 @ 24kg

C1 Incline curls:

8 @ 15kg
6 @ 20kg
6 @ 20kg
6 @ 20kg

C2 skull crushers:

8 @ 20kg
6 @ 25kg
6 @ 25kg
6 @ 25kg
+ barbell

D Db lateral raises:

8 @ 10kg
6 @ 15kg
6 @ 15kg
6 @ 15kg
-----------------------------------------------------------

Time. about 50 min

 

[Essensen]

WO 1/9-2008

Pm-session: (legs, abs, calves)

A quick and intense session - 40 min. My hib was actin up while squatting. I don't know why it's bothering all of a sudden - I never had problems with i before. I might need to get started with some mobility drills again.

A Squat:

10 @ 60kg
8 @ 80kg
6 @ 90kg
6 @ 90kg
6 @ 90kg
6 @ 85kg

- focus on depth.

B1 Bulgarian split squat:

9 @ 10kg
6 @ 16kg
6 @ 16kg
6 @ 16kg

SS:

B2 Unilateral lying Leg curls:

8 @ 15kg
5 @ 20kg
6 @ 17,5kg
6 @ 17,5kg
6 @ 17,5kg

C1 Standing calf raise:

10 @ 70kg
10 @ 80kg
10 @ 80kg
10 @ 80kg
10 @ 80kg

SS:

C2 Rope crunches:

10 @ 28kg
10 @ 34kg
10 @ 34kg
10 @ 34kg
10 @ 38kg

+ 3 sets x 14 reps @ leg press.
----------------------------------------------------------------------------------------------

 

[Essensen]

Did 45 min of cardio today. Weights tomorrow - probably after school!

 

[Essensen]

WO 3/9-2008

One helluva session today - I wasn't really up for it since I was a bit tired and had been to school where nothing worked out (I hate the university I attend - completely incomptent management), but I canalized the negative energy into the workout and got one solid session done.


Deadlifts:

10 @ 60kg
8 @ 90kg
5 @ 120kg
Touch and go:
5 @ 135kg
5 @ 135kg
8 @ 125kg
5 @ 125kg
- Decent round.

Incline DB pres:

11 @ 24kg
12 @ 32kg
12 @ 32kg
11 @ 32kg
10 @ 32kg
- The long head of my triceps is dominated by Doms from the skull crushers I did monday and I def felt that here.

SS:

DB rows:

9 @ 36kg
12 @ 38kg
12 @ 38kg
10 @ 40kg

- this superset got the pulse going.

Seated db shoulder press:

10 @ 20kg
10 @ 26kg
10 @ 26kg
10 @ 24kg

SS:

Bent over lateral raise:

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

Hammerstrength Lat pulldown:

10 @ 60kg
10 @ 80kg
10 @ 80kg
10 @ 70kg
10 @ 70kg
- good contact to the lats.

Cable crunches:

5 sets

Dips:

20 x bw
10 @ +20kg
10 @ +35kg
10 @ +35kg
10 @ +30kg
25 x bw

Barbell curls:

10 @ 31,5kg
10 @ 46,5kg
10 @ 46,5kg
21's @ 31,5kg (7 half reps, 7 half reps from mid and up, and 7 complete reps all done in one set - teh burn)
10 @ 41,5kg

Seated horizontal calf raise:

5 sets

SS:

Machine flies:

10 @ 47kg
14 @ 68kg
13 @ 68kg
-------------------------------------------------------------------------------

 

[Hypocrisy86]

Awesome work man, lots of good exercises there.

 

[Essensen]

Hype: thanks mate

WO 5/9-2008

AM-session: (chest, back, arms)

I slept like crap in the night and ended up with falling a sleep again after breakfast and some computer-time. That resulted in a wierd feeling most of the workout - but I got a decent round and pump out of it.

A1 Db bench press:

12 @ 24kg
6 @ 32kg
6 @ 40kg - last rep was heavy
6 @ 38kg
6 @ 38kg
7 @ 36kg
- okay, I guess.

SS:

A2 Barbell rows:

10 @ 60kg
8 @ 90kg
6 @ 110kg
6 @ 110kg
6 @ 105kg
7 @ 105kg

B1 Seated cable rows: (Wide grip)

10 @ 27kg
6 @ 41kg
6 @ 41kg
6 @ 37,5kg
6 @ 37,5kg

B2 Seated lateral raises:

10 @ 10kg
6 @ 13kg
6 @ 13kg
6 @ 13kg
6 @ 13kg

C1 Seated Hammerstrength curls:

10 @ 20kg
6 @ 30kg
6 @ 32,5kg
6 @ 32,5kg
6 @ 32,5kg
- slow eccentric phases

C2 Rope overhead extensions:

12 @ 17,5kg
6 @ 28kg
6 @ 31,5kg
6 @ 31,5kg
6 @ 31,5kg + 10 @ 24,5kg
- neat pump

D Cable crossovers:

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

Time: about 60 min

 

[reeves]

Hey Essensen, nice log. You're super strong for your size, keep at it mate!

About your hip I got the same thing and couldn't squat for months and since I started mobility drills it pretty much went away.

I recommend X-Band walks, Supine bridge, High-Knee walk and walking spiderman.

 

[Mikew]

Good workouts dude!

 

[Essensen]

Reeves>> I hope you mean strong for my weight I like to think I got some size (not overwhelming, I know) despite my low BW. Yep - looks like I need to get going with the MD's again. I was doing 'em quite a bit a while ago, but then I got lazy :wutyousay:

Mikew: Cheers mate

WO 5/9-2008

Pm-session: (legs, abs, calves)

Short and sweet lower body session tonight - it took about 35-40 min. I wanted to catch a shower before the center closed so I had to get my ass moving right from the start - needless to say I was perspirering quite a lot towards the end.

A1 Front Squat:

10 @ 40kg
8 @ 60kg
6 @ 70kg
6 @ 75kg
6 @ 70kg
6 @ 70kg
- weak as usual

SS:

A2 Romanian deadlift:

10 @ 60kg
8 @ 80kg
6 @ 90kg
6 @ 90kg
6 @ 95kg
6 @ 95kg

B1 Unilateral Leg extensions:

10 @ 20kg
10 @ 35kg
12 @ 40kg
11 @ 40kg
10 @ 40kg + 10 @ 30kg

- Teh epic pump - I seriously almost couldn't walk afterwards. It was a horrific struggle walking up the stairs to do the calves and abs

B2 Seated calf raise:

10 @ 85
10 @ 105 + 10 x donkeyraise @ bw
10 @ 105 + 10 x donkeyraise @ bw
10 @ 105 + 10 x donkeyraise @ bw
10 @ 105

SS:

C1 Machine crunches:

10 @ 46kg
10 @ 53kg
10 @ 53kg
10 @ 53kg + 10 @ 46kg
---------------------------------------------------------------------------------------------------------

And apparently it's my birthday ... getting older again

 

[reeves]

[QUOTE Reeves>> I hope you mean strong for my weight I like to think I got some size (not overwhelming, I know) despite my low BW. Yep - looks like I need to get going with the MD's again. I was doing 'em quite a bit a while ago, but then I got lazy :wutyousay:QUOTE]

I mean weight, you definetely got some size, and a lot for your weight too.

Happy birthday man :methman:

 

[Essensen]

Reeves>> thanks - another year on the planet earth!

WO 8/9 - 2008

I had lecture at 2 pm today so I had plenty of time to get my AM-session done. It took a bit longer than it was supposed to - but that was mainly due to too much talking.

AM-session: (chest, back, arms)

A1 Bench press:

10 @ 50kg
8 @ 70kg
6 @ 80kg
6 @ 87,5kg
6 @ 87,5kg
5 @ 87,5kg
6 @ 85kg
8 @ 60kg w. stop

SS:

A2 Seated cable rows: (narrow grip)

10 @ 27kg
6 @ 44,5kg
6 @ 44,5kg
6 @ 44,5kg
6 @ 44,5kg

B1 Chin ups: (OH - wide grip)

8 x bw
6 @ +12,5kg
6 @ +12,5kg
6 @ +12,5kg
6 @ +10kg
- kinda heavy unfortunately.

SS:

B2 Incline flies:

10 @ 18kg
6 @ 24kg
8 @ 24kg
8 @ 24kg
10 @ 22kg

C1 Incline curls:

8 @ 15kg
6 @ 21kg
6 @ 21kg
6 @ 21kg
7 @ 19kg

C2 skull crushers:

8 @ 20kg
6 @ 27,5kg
6 @ 27,5kg
6 @ 27,5kg
+ barbell

- excellent pump in teh guns!

D Db lateral raises:

8 @ 10kg
6 @ 16kg
6 @ 16kg
6 @ 15kg
-----------------------------------------------------------

Time. ca. 70 minutter.

 

[Big_Guns_Lance]

Nice sessions you've been having pal. ^Nice benches and heavy flyes

 

[Bulkboy]

great workout bro, ur bench pressing looks real nice, and the arm work is solid as hell, heavy sculls right there, thats the way to get those horseshoes to pop out keep working bro, always fun to read this log

 

[Mikew]

Its all about the pump in the guns Nicely done!

 

[Essensen]

WO 8/9-2008

Pm-session: (legs, abs, calves)

Got my leg-wo done this evening, but it didn't go too smoothly..my hip acted up a bit again and i got a wierd uncomfortable feeling in my inguinal cause' I pressed pretty hard under the concentric phase in one of the squat-sets. It was way crowded when I came - a lot of jerks doing stupid stuff, so I just focused on my workout and tried to block 'em out.

A Squat:

10 @ 60kg
8 @ 80kg
6 @ 90kg
6 @ 95kg
5 @ 95kg
6 @ 90kg
6 @ 80kg

B1 hack squat:

10 @ 60kg
12 @ 100kg
12 @ 110kg
12 @ 110kg
11 @ 110kg

SS:

B2 Unilateral lying Leg curls:

8 @ 10kg
7 @ 12,5kg
6 @ 15kg
6 @ 17,5kg
6 @ 17,5kg

C1 Standing calf raise:

10 @ 70kg
10 @ 90kg
10 @ 90kg
10 @ 90kg
10 @ 90kg

SS:

C2 Rope crunches:

10 @ 26kg
10 @ 33kg
10 @ 33kg
10 @ 33kg
10 @ 33kg
----------------------------------------------------------------------------------------------

Time: 50 min. Took that long due to too long breaks doing squats and some talking.

 

[Essensen]

Mikew>> Your damn right I love training arms - probably because it's the musclegroup I have the best contact with - I easily get a great pump.

Bulkboy>> Thanks bulky Yeah - we want those horseshoes poppin' out Glad you like the log bro

Big_Guns_Lance>> Thanks buddy