Teh log of Essensen

[Essensen]

WO 10/9 - 2008

An early workout before school. Had a decent nights sleep, but I was still pretty tired and never really got psyched up during the WO.

This semester I have swedish as a mandatory class - and I'm sorry to disaapoint the swedish readers in this log, but it sucks Our teacher is actually from Sweden, and I need to concentrate really hard to understand her...It's gonna be a drag with this class :wutyousay:

Deadlifts:

10 @ 60kg
8 @ 90kg
Touch and go:
6 @ 120kg
5 @ 130kg
2 @ 140kg
8 @ 130kg

- I suck. I was tired and not in the mood for deadlifts. The 140kg's were heavy :greddy: - in my defence I did only weigh 66kg this morning. Still ghey though.

Incline DB pres:

11 @ 24kg
10 @ 34kg
8 @ 34kg
10 @ 32kg
12 @ 32kg

- I still got a lot of doms in my chest from monday so I wasn't really up for doing presses.

SS:

DB rows:

10 @ 36kg
10 @ 40kg
10 @ 40kg
10 @ 40kg

^ this superset is pretty hard.

Hammerstrength Lat pulldown:

10 @ 60kg
8 @ 85kg
8 @ 85kg
9 @ 80kg
9 @ 80kg

- didn't get as many reps as i wanted.

Seated db shoulder press:

10 @ 20kg
8 @ 28kg
7 @ 28kg - ffs
12 @ 24kg

- no power left for pr :angrydude:esses

SS:

Bent over lateral raise:

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

Cable crunches:

5 sets

SS:

Straight arm rope pulldown:

12 @ 16kg
12 @ 18kg
12 @ 18kg

- Finished of my lats.

Dips-machine:

10 @ 50kg
12 @ 70kg
12 @ 50kg
12 @ 50kg

Dropped real dips because I was lazy and didn't have too much time. This was a crappy substitute though. Under my third set I felt a sharp and shooting pain at my right pec. I checked and unfortunately I got myself a new fucking stretchmark. I hate those things - butt ugly! Definitely the last time i use the piece of crap-machine.

SS:

Seated Hammerstrength curls:

11 @ 20kg
11 @ 27,5kg
10 @ 27,5kg
10 @ 27,5kg
10 @ 27,5kg

Machine flies:

10 @ 47kg
10 @ 68kg + 10 @ 54kg
-------------------------------------------------------------------------------

Time: 1 hout and 40 mins.

 

[Till]

There, there... But it sure is ghey to weigh 66 kgs...

 

[Essensen]

But it's 66kg's of pure sexiness

I did 40 min of cardio today + 7 sets of standing calf raise. I'm gonna train both friday and saturday - but drop the am/pm tomorrow since I'm going partying on my university

 

[samsam]

Being able to speak Swedish will get you laid more than training ever(i'm rly kidding myself here) will so GET TO WORK!

It's not that different from Danish after all

Workouts are looking damn immense, the intensity is high as usual.
Although your curls really stans out

 

[Essensen]

samsam>> Haha - I highly doubt that it will get me laid more No, it's actually dot that different - but when our teacher speaks fast it's still kinda hard to get what she's saying.
And thanks - try to do my best.

WO 12/9 - 2008

I haven't come around to updating my log this weekend - been bussy partying and being on job. But finally I'm having a lazy sunday with doing nothing besides eating and reading for school tomorrow.

Fridays workout after school:

A Front Squat:

10 @ 40kg
8 @ 60kg
6 @ 75kg
6 @ 75kg
6 @ 70kg
6 @ 70kg

B1 Upright Rows:

10 @ 10kg
8 @ 20kg
6 @ 27,5kg
7 @ 25kg
+stang
- didn't feel good in the left shoulder

B2 Unilateral leg extensions:

10 @ 20kg
12 @ 40kg
12 @ 42,5kg
12 @ 42,5kg
Dropset:
10 @ 40kg + 10 @ 30kg + 10 @ 20kg
- Buuuurn!

C1 DB seated Lateral Raise:

10 @ 10kg
6 @ 11kg
6 @ 13kg
8 @ 13kg
6 @ 14kg

SS:

C2 Romanian deadlifts:

10 @ 60kg
6 @ 90kg
6 @ 100kg
6 @ 100kg
6 @ 100kg

D1 DB Bench Press:

11 @ 24kg
6 @ 38kg
6 @ 38kg
6 @ 38kg
6 @ 36kg

SS:

D2 Cg pulldown:

10 @ 54kg
6 @ 82kg
6 @ 89kg
6 @ 89kg
6 @ 89kg

E1 Barbell Curls:

10 @ 30kg
8 @ 40kg
6 @ 50kg
6 @ 50kg
6 @ 50kg

SS:

E2 Incline cable fly's:

10 @ 10kg
10 @ 12,5kg
10 @ 12,5kg
-------------------------------------------------------------------------

 

[Essensen]

WO 13/11-08

I only slept around 4-5 hours because of stupid people that kept making a lot og noise around my apartment. I went to several parties the day before this, but was actually surprisingly fresh and up for lifting.

So I wnt to the gym and did a high rep round with a pretty good tempo thorughout the workout. Afterwards I had to go to work - kinda sucks on a saturday - but hey - I gotta earn some money.

Rackpulls:

12 @ 60kg
10 @ 90kg
12 @ 120kg
10 @ 120kg
10 @ 120kg

- my lower back is pretty busted so I just went light.

Dips:

20 x bw
10 @ 20kg
12 @ +30kg
12 @ +30kg
28 x bw

SS:

Pulldowns: (neutral grip)

14 @ 54kg
14 @ 75kg
12 @ 75kg
12 @ 75kg

Triceps pushdowns:

12 @ 24kg
12 @ 31,5kg
12 @ 35kg
12 @ 35kg
12 @ 35kg

SS:

Barbell rows:

12 @ 60kg
12 @ 80kg
12 @ 90kg
12 @ 90kg
12 @ 90kg

Db rows:

2 x 14 @ 36kg + 2 sets of shrugs

Horizontal calf raise:

7 sets

SS:

Machine crunches:

5 sets

+

12 min crosstrainer. - Just to do a bit of cardio.
------------------------------------------------------------------------------------------------------

I'm planning on getting a WO done before classes tomorrow, but I felt asleep for a good hour reading homework and therefore I'm afraid I won't be able to fall a sleep tonight - we'll see!

 

[Essensen]

WO 15/9 - 2008

Yesterdays sessions:

Slept like shit and weren't up for lifting early, but i got a decent bout of it anyways. I was short of time as usual and had to rush quite a bit in the end to be able to get to school in time.

AM-session: (chest, back, arms)

A1 Bench press:

10 @ 50kg
8 @ 70kg
6 @ 80kg
5 @ 90kg
1 @ 100kg
5 @ 90kg
6 @ 82,5kg

-pft, too tired to press properly.

SS:

A2 Seated cable rows: (narrow grip)

10 @ 27kg
6 @ 44,5kg
6 @ 48kg
6 @ 48kg
6 @ 44,5kg
6 @ 41kg

B1 Chin ups: (OH - wide grip)

10 x bw
6 @ +10kg
6 @ +15kg
6 @ +15kg
6 @ +10kg
10 x bw

SS:

B2 Incline flies:

10 @ 18kg
10 @ 24kg
9 @ 24kg
8 @ 24kg
10 @ 20kg

C1 Incline curls:

8 @ 15kg
6 @ 22kg
6 @ 22kg
6 @ 20kg
6 @ 20kg
- evil omgang

SS:

C2 skull crushers:

8 @ 20kg
6 @ 30kg
6 @ 30kg
6 @ 30kg
6 @ 25kg
+ barbell

- I need to change this exercise - my elbows are starting to complain now that the weight is coming up a bit.. it's a damn shame - it's a great exercise and hits my tri's really well It's the same every time.. I can do it for a couple of weeks and then the elbows starts to complain and I ahve to change to shitty cable-stuff instead

D Db lateral raises:

10 @ 10kg
6 @ 16kg
6 @ 16kg
6 @ 12kg

+ 3 sets of machine rows
-----------------------------------------------------------

Time: 65 min.

 

[Essensen]

WO15/9-2008

Pm-session: (legs, abs, calves)

The second session went well - my hip didn't act up and the energy was fine.

A Squat:

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

B1 hack squat:

12 @ 60kg
10 @ 100kg
12 @ 115kg
12 @ 115kg
10 @ 110kg
11 @ 110kg + 12 @ 100kg
12 @ 90kg

- great.

SS:

B2 Unilateral lying Leg curls:

10 @ 10kg
6 @ 20kg
6 @ 20kg
6 @ 17,5kg
6 @ 17,5kg

C1 Standing calf raise:

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

SS:

C2 Rope crunches:

10 @ 33kg
10 @ 41kg
10 @ 41kg
10 @ 41kg
10 @ 38kg
----------------------------------------------------------------------------------------------

Time: 45 min.

 

[Hypocrisy86]

Powerful sessions there man! congrats on the squats and hack squats.
and good time limit there, 45mins awesome

 

[Essensen]

hypo >> Thanks buddy! Yeah - I like those short wheel-sessions. Intense and hard!

WO 17/9 - 2008

Early workout before school - I slept like crap, but got a little nap after breakfast which helped a bit - and my energy level were pretty decent throughout the wo.

Not too many people this morning which was just fine with me - got the heavy metal going and started lifting.

Deadlifts:

10 @ 60kg
8 @ 90kg
5 @ 120kg
Touch and go:
7 @ 130kg
7 @ 130kg
8 @ 120kg

- More reps this time. Still sucks though - My hams were fried which made the lifts harder and slower.

Incline DB pres:

12 @ 24kg
11 @ 34kg
10 @ 34kg
10 @ 32kg
10 @ 32kg

SS:

DB rows:

12 @ 36kg
12 @ 40kg
10 @ 40kg
10 @ 40kg

- Should have gone for more reps with the 40's, but this superset is so damn hard I couldn't see my way through it

Hammerstrength Lat pulldown:

12 @ 60kg
12 @ 80kg
12 @ 80kg
10 @ 80kg
10 @ 70kg

- nice bout.

Seated db shoulder press:

10 @ 20kg
9 @ 28kg
12 @ 24
10 @ 24 - fail on the 11th rep.

- No power in the shoulders today :wutyousay:

SS:

Bent over lateral raise:

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

Cable crunches:

5 sets

SS:

Straight arm rope pulldown:

12 @ 16kg
12 @ 21,25kg
12 @ 21,25kg

Seated Hammerstrength curls:

14 @ 20kg
One arm:
12 @ 11,25
14 @ 11,25
back to two arms:
10 @ 28,75kg
12 @ 27,5kg

SS:

Overhead rope extensions:

12 @ 17,5kg
4 x 12 @ 28,5kg

- Completely insane pump in the arms.

Machine flies:

10 @ 47kg
14 @ 70,5kg
12 @ 70,5kg
-------------------------------------------------------------------------------

Time. 1 hour and 35 min.

 

[philosopher]

Still supersetting your way trough training I see. Keep up the good work essensen xyxthumbs:

 

[Essensen]

Philo>> Yep, still supersetting my way through the day! I like the intensity it brings! Thanks - I will

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

I did 45 mins of cardio today - mainly on the crosstrainer and bike.

 

[El Freako]

Still going with the insane workouts, good work Essen:imcoolurnot:

 

[Lionheart]

Supersets FTW.Looking good bud

 

[Essensen]

El freako>> Thanks Freako

Lionheart>> I agree And thanks bro!

WO 19/9-2008

AM-session: (chest, back, arms)

Yet another session early before school with the usual lack of time :wutyousay: Energy was decent today and strength felt okay... but I do feel I need a deload soon. I'll probably do some high rep stuff in about two weeks so I can recover a bit. After that I'm planning to do a WSB-inspired program - I'll post it when deloading.

A1 Incline BB bench press:

10 @ 50kg
8 @ 60kg
4 x 6 @ 75kg

- Felt more like doing incline presses today rather than db bench.

SS:

A2 Barbell rows:

10 @ 60kg
8 @ 90kg
8 @ 100kg
6 @ 112,5kg
6 @ 112,5kg
6 @ 110kg
8 @ 100kg
- Got kinda' carried away, too many sets.

B1 Seated cable rows: (Wide grip)

10 @ 27kg
6 @ 44,5kg
6 @ 44,5kg - too heavy.
6 @ 41kg
6 @ 41kg

SS:

B2 cable lateral raises:

8 @ 3,75kg
6 @ 8,75kg
6 @ 10kg
6 @ 7,5kg

C1 Barbell curls:

10 @ 31,5kg
6 @ 51,5kg
6 @ 54kg
6 @ 54kg
6 @ 51,5kg

SS:

C2 Dips:

20 x bw
8 @ +20kg
6 @ +30kg
6 @ +40kg
6 @ +40kg
30 x bw - non-lockout. Kinda' bad form - not deep enough; but they gave a nice pump though.

D Cable crossovers:

12 @ 12,5kg
12 @ 15kg
12 @ 15kg
12 @ 15kg

- Call Dr. pump - we have a severe case phenomenal pump the end the session with... I had to take a pic in the locker room afterwards :techn9ne:
------------------------------------------------------------------------------------

Time: about 55-60 min

PM-session is coming up.

 

[tim290280]

Don't worry there is no such thing as too much back work Rows look good!

 

[Essensen]

tim>> I agree. I'm working on bringing my back up - so it's getting a lot of focus these days, but the reason I wrote is was with the pm-session in mind. When training twice in one day you can't get carried away with too much volume in the first session (which I have a tendency to do) - leaves u beat for the pm!

 

[Essensen]

WO 19/9-2008

Pm-session: (legs, abs, calves)

Fridays PM-session I didn't get around to post here. I had excellent energy and had an awesome workout - since it's my las 'twice-a-day' wo I did some extra stuff and destroyed those wheels pretty good!

A1 Front Squat:

10 @ 40kg
8 @ 60kg
6 @ 70kg
6 @ 75kg
6 @ 75kg
6 @ 70kg

- weak, as usual.

SS:

A2 Romanian deadlift:

10 @ 60kg
8 @ 80kg
6 @ 100kg
6 @ 100kg
6 @ 105kg

2 singles - deadlift:
1 x 120kg og 1 x 130kg

B Unilateral Leg extensions:

12 @ 20kg
10 @ 30kg
12 @ 45kg
10 @ 45kg
10 @ 40kg + 10 @ 30kg + 10 @ 25kg + 10 @ 22,5kg

- dropset FTW

C1 Seated calf raise:

12 @ 75kg
10 @ 115kg + 10 x donkeyraise @ bw
10 @ 115kg + 10 x donkeyraise @ bw
10 @ 105kg + 12 x donkeyraise @ bw
10 @ 105kg + 12 x donkeyraise @ bw

SS:

C2 Machine crunches:

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

SS:

C3 Leg press:

10 @ 100kg
10 @ 125kg
12 @ 125kg
12 @ 135kg

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

One helluva session.

Time: Don't know - lost track of time.

 

[Essensen]

Saturday:

I did 45 mins of cardio, some high rep back and some rear delts.

Next week I think i'm gonna do 3 high reps wo's to recover a bit.

 

[Till]

Still kicking ahead with that crazy volume. Sweet. Steady sessions and good weights. Please keep at it or some bad people is comming after you...