Teh log of Essensen

[Essensen]

Till>> Thanks man! Just wait - after this deload-thing I'll do my best to kick some ass.

WO 22/9-2008

Mondays semi-deload high rep session. I did the WO before school - tired as fuck, but I manages to keep a decent tempo throughout the session. I will probably do next session on thurdsday and then again saturday - that'll leace me some room for drinking friday

Squat:

10 @ 60kg
12 @ 80kg
12 @ 80kg
3 @ 90kg
1 @ 100kg
12 @ 80kg

T-bar rows:

12 @ 40kg
14 @ 60kg
12 @ 60kg
12 @ 60kg

Bench press:

12 @ 50kg
10 @ 70kg
15 @ 70kg
2 @ 90kg
12 @ 70kg

Chin ups: (OHG)

12 x bw
12 x bw
12 x bw
10 x bw

SS:

DB shoulderpress:

12 @ 20kg
12 @ 24kg
12 @ 24kg
10 @ 22kg

Iso wide grip hammerstrength bench press:

15 @ 70kg
15 @ 70kg
16 @ 70kg
20 @ 70kg

SS:

Standing calf raise:

15 @ 40kg
15 @ 70kg
15 @ 70kg
15 @ 70kg

Laterals:

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

Rope crunches:

4 sets

Robe Pushdowns:

14 @ 17,5kg
15 @ 24,5kg
14 @ 28kg
14 @ 28kg

SS:

Incline db curls:

12 @ 15kg
13 @ 15kg
12 @ 15kg
Hammercurls:
13 @ 16kg

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

Ok - lookin' at my WO now I realize that i maybe overdid the number of exercises and volume a bit considering it is a semi-deload?

 

[Essensen]

WO 24/9 - 2008

40 min of cardio before school

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

WO 25/9 - 2008

Uninspiring deload-session with high reps today. There may be quite a lot of volume and such, but I fly through the wo and feel fresh afterwards so i'm guessing it's working like it's supposed to.

Deadlift:

10 @ 60kg
8 @ 90kg
6 @ 100kg
6 @ 100kg
6 @ 100kg
1 @ 120kg

Incline DB press:

12 @ 24kg
10 @ 32kg
12 @ 30kg
15 @ 28kg

SS:

DB rows:

15 @ 36kg
15 @ 36kg
15 @ 36kg
12 @ 36kg

Seated cable rows: (narrow grip)

15 @ 27kg
15 @ 30,5kg
15 @ 30,5kg

SS:

B.O lateral raise:
15 @ 10kg
12 @ 10kg
15 @ 8kg

cable laterals:

15 @ 3,75
15 @ 3,75
12 @ 3,75

SS:

Cable crunches:

4 sets

Dips:

25 x bw
12 @ +20kg
25 x bw
25 x bw

SS:

seated hammerstrength preachercurls:

15 @ 20kg
15 @ 22,5kg
15 @ 22,5kg
15 @ 22,5kg

Seated calf raise:

5 sets @ 15 reps

SS:

Machine flys:

3 sets @ 15 reps

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

I'll prolly do some sort of carido tomorrow before school since I'm going partying in the evening (damage control ) and then i'll do the last deload-session saturday... then I should be ready to do some damage.

 

[El Freako]

Sessions are epic as usual in this log Essen, good work. You've got good strength in those DB rows especially.

 

[Essensen]

Freako >> It's just deload-sessions - so the weight is low. I'm starting a new protocol tomorrow - then there should be some decent numbers in here again.

Quick update ...I've been doing a lot of stuff this weekend which is why I haven't updated the log.

WO 26/9-2008

40 min of cardio before school.

WO 28/9-2008

Another high rep deload-session on very little sleep and drinking the day before. I was quite vascular because of the alcohol and got a nice pump from the high reps...but i'm really looking forward to some workouts were I actually feel I've accomplished something.

 

[PrinceVegeta]

Cant wait to see those new numbers!

 

[Essensen]

My new routine:


Monday: (Max-effort upper body)

A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.
-Bench press

B. SUPPLEMENTAL LIFT – Perform 3 sets of max reps. 15-20 reps on the first set. Same weight for both sets.
-Db incline bench press

C. HORIZONTAL ROW – Perform 3-4 sets of 8-12 reps.
-Barbell Rows

SUPERSET

D. REAR DELT/UPPER BACK – Perform 3-4 sets of 8-12 reps.
- scarecrows

E. TRAPEZIUS – Perform 3-4 sets 8-15 reps.
-Barbell Shrugs

F. ELBOW FLEXOR EXERCISE – 3-4 sets of 8-15 reps.
-Db incline curls

Wednesday: (Max-effort lower body)

A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.
squats

B. UNILATERAL MOVEMENT – Perform 3 sets of 6-12 reps.
Walking lunges

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – Perform 3 sets of 8-12 reps.
Romanian Deadlift

ADDITIONAL: leg extensions

D. GROUND-BASED, HIGH-REP ABDOMINAL CIRCUIT – Perform 3 circles, 10-20 reps, 1-2 mins rest between circuits.
Sprinter sit-ups, V-ups, toe touches, hip thrusts.

ADDITIONAL: standing calf raise

ADDITIONAL: Dips – Perform 3 sets of 8-12 reps


thursday: (repitition upper body)

A. REPETITION LIFT – 3 sets of max reps or 4 sets of 12-15 reps.
Incline BB Bench Press

B. VERTICAL PULLING – Perform 3-4 sets of 8-12 reps.
Chin ups

SUPERSET

C. REAR DELT – Perform 3-4 sets of 8-12 reps.
Rear delt flyes

MEDIAL DELTS– Perform 4 sets of 8-12 reps.
DB Shoulder Press

TRAPZ - Perfom 3 sets of 8-10 reps.
Db shrugs

SS:

Triceps pushdown - 15-25 reps each set

Lørdag: (vanity day) – extra biceps, shoulder, calves, abs

Deadlifts
A1 Cg pulldowns
A2 Laterals
B1 Cg cable rows
B2 Db shoulderpress
C Barbell curls
D1 seated calf raise
D2 Machine crunches
-------------------------------------------------------------------------

And a more clear overview:

Monday: (Max-effort upper body)

Bench press
Db incline bench press
Barbell Rows
SS
scarecrows
Barbell Shrugs
Db incline curls


Wednesday: (Max-effort lower body)

Squats
Walking lunges
Romanian Deadlift
leg extensions
Sprinter sit-ups, V-ups, toe touches, hip thrusts.
Dips
Extra: Standing calf raise

Thursday: (repitition upper body)

(Deadlift)
Incline BB Bench Press
Chin ups
SS
Rear delt flyes
DB military press
Db shrugs
SS
Triceps pushdown - 15-25 reps each set

Saturday: (vanity day) – extra biceps, shoulder, calves, abs

A1 Cg pulldowns
A2 Laterals
B1 Cg cable rows
B2 Db shoulderpress
C Barbell curls
D1 seated calf raise
D2 Machine crunches

 

[Essensen]

WO 29/9-2008

Ditched my classes cause I had a completely fucked night with no sleep upon 9 hours of total sleep from friday to sunday Needless to say my energy levels weren't exactly high, but in spite of this I had a decent session!

the numbers:

Mandag: (Max-effort upper body)

A. Me Bench press:

10 @ 50kg
8 @ 70kg
6 @ 80kg
3 @ 85kg
3 @ 90kg
2½ @ 95kg - fail on the 3rd rep - bah!
9 @ 75kg

- - Shitty strength, but it was expected - i'm always epic week after a deload for some reason :wutyousay:In addition my weight was really low in the morning... this weekend just haven't been kind to me (too much drinking and too little food)

B Db incline bench press: (supplemental lift)

10 @ 24kg
16 @ 30kg
15 @ 30kg
10 @ 30kg - nice and slow.

C1 Barbell Rows:

10 @ 60kg
8 @ 80kg
12 @ 90kg
12 @ 90kg
12 @ 90kg

SS

C2 Cable Scarecrows:

12 @ 3,75kg
12 @ 5kg
12 @ 5kg
12 @ 5kg

D Barbell Shrugs

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

E Rack chins: (extra)

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

F1 Db incline curls:

10 @ 15kg
12 @ 17kg
10 @ 17kg
10 @ 17kg

Against the wall curls:

14kg @ failure

SS:

F2: Overhead rope extensions:

12 @ 28kg
12 @ 28kg
12 @ 28kg

- Nice pump
----------------------------------------------------------------------------------------------------------------------------------------

Tomorrow is ME Lower body - we'll see how that goes!

 

[LaMotta]

Looks solid Esse. Good luck with the new routine!

 

[Essensen]

Thanks man - lookin' forward to this routine; let's hope it brings some gains!

 

[Essensen]

WO 1/10-2008

I woke up at 6.15 am and couldn't sleep anymore...pretty wierd considering I haven't got any quality-sleep since thursday. Even though I was bit tired I was pretty psyched for a leg-wo so I got my ass to the gym and had a good session

5-10 min warm up

ME-Squat:

10 @ 60kg
9 @ 80kg
5 @ 90kg
4 @ 95kg
3 @ 100kg
3 @ 105kg
10 @ 85kg - incorporated the high rep back-off set with inspiration from Tunen

- Weak as hell. My hip didn't bother me, but there still something in my inguinal I really feel on the heavy lifts...it annoys the crap out of me and kinda holds me back.

Walking db lunges:

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

- I was worried how me knee would handle this one, but it went fine.

Romanian Deadlifts:

10 @ 60kg
8 @ 80kg
12 @ 90kg
10 @ 90kg
10 @ 90kg

SS:

Unilateral leg extensions:

12 @ 20kg
15 @ 35kg
12 @ 37,5kg
Dropset:
12 @ 37,5kg + 10 @ 30kg + 12 @ 22,5kg
+ walking lunges @ bw

-Teh sweet pump.

Standing Calf raises:

15 @ 40kg
14 @ 70kg
14 @ 70kg
14 @ 70kg + 14 @ 60kg + 12 @ 40kg

SS:

Dips:

20 x bw
8 @ +20kg
8 @ +35kg
8 @ +35kg
22 x bw
- This is a test since i'm doing tri's again tomorrow with quite high reps. The set-up might wotk..it might not - we'll see!

Abdominal Circuit: – Perform 3 circles, 10-20 reps, 1-2 mins rest between circuits. (Sprinter sit-ups, v-ups, toe-touches, hip thrusts)

3 rounds @ 10-12 reps

- The circuit can be seen here: http://www.youtube.com/watch?v=izDf0MCR2DU

It's so much harder than it looks

Time: 1 hour and 35 min

Music: slipknot – Iowa, Lamb of God – ashes of the wake.

 

[Essensen]

WO 2/10-2008

Excellent session today - repitition upper body day kicks ass! My motivation and nergy is pretty good atm even though I sleep like complete crap.

I got some nasty doms in my entire lower body frem yesterdays session - especially my glutes are hit I've give the db lunges the credit for that. My abs are also completely destroyed - that circuit works well, I can only recommend it.

I added some exercises to todays routine since I need to pay some attention to my weakpoints (legs, chest and back). I marked 'em with "extra". The extra biceps isn't necessary, but what the hell - I love the pump

Incline BB Bench Press: - 3 sets for 'max' reps.

10 @ 50kg
20 @ 60kg
18 @ 60kg
17½ @ 60kg - failure on the 18th rep!

3rd set is prescribed to be to failure. In about 4 weeks i'll change the max reps out with a more 'normal' bb-scheme to prevent me from burning out with all the reps to failure.

Nasty pump btw.

Chin ups:

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

SS

Incline rear delt flyes:

8 @ 8kg
12 @ 6kg
12 @ 6kg
12 @ 6kg

- so much harder when you can't cheat.

DB shoulderpress:

10 @ 20kg
11 @ 26kg
9 @ 26kg
9 @ 26kg

Db rows: - extra

10 @ 36kg
12 @ 38kg
12 @ 38kg
12 @ 38kg
10 @ 38kg

Db shrugs:

10 @ 26kg
10 @ 30kg
10 @ 30kg
10 @ 30kg

SS

Triceps pushdown:

22 @ 21kg
20 @ 28kg
22 @ 25kg
25 @ 21kg

Machine biceps curl:- extra

15 @ 32kg
12 @ 48kg
12 @ 48kg
10 @ 48kg

SS:

Machine flyes: - extra

15 @ 47kg
16 @ 61kg
14 @ 67kg
12 @ 67kg

Swole as hell - had an insane pump

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

I'll train again saturday (vanity-day). Back will get special attention - but I'll go through the most of the rest of the body as well.

 

[Bulkboy]

no wonder u were swole! thats one crazy ass session bro! 18 rep sets on the incline must have taken its toll, impressive chins and sick high rep pushdowns there. keep working bro

 

[Essensen]

It was burnin' like hell - but I got a massive pump from it Thanks man - i'll keep bustin' my ass so I can get as swole as you

 

[Essensen]

Friday:

Did 42 min of cardio in the morning before school..

 

[Essensen]

WO 4/10 - 2008

A complete marathon-session today. I hooked up with a couple of guys and hit the iron pretty hard for a long time - too much talk and too long breaks contributed to a long ass session. I did a shitload of volume and exercises - I need some more structure on this day and will definitely not do this set up the next time.

A Deadlifts:

10 @ 60kg
8 @ 90kg
5 @ 120kg
Touch & go:
9 @ 120kg
8 @ 120kg
5 @ 130kg
7 @ 120kg

- haven't done them for over a week. Decent start.

B1 T-bar rows:

10 @ 45kg
11 @ 70kg
8 @ 65kg
10 @ 65kg
9 @ 65kg

- hit the back well

SS:

B2 DB bench press:

12 @ 26kg
9 @ 34kg
8 @ 34kg
10 @ 30kg

- I dunno' if I should ditch pressing this day when i'm me-benchin' on mondays.

C DB Laterals:

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

D1 Db front raises:

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

SS:

D2 Cg cable rows:

10 @ 27kg
10 @ 37,5kg
10 @ 34kg
10 @ 34kg

E1 seated horizontal calf raise:

12 @ 75kg
10 @ 85kg + 10 x donkeyraises @ bw
12 @ 95kg + 10 x donkeyraises @ bw
12 @ 95kg + 10 x donkeyraises @ bw
12 @ 85kg + 12 @ 75kg + 10 @ 65kg

E2 Machine crunches:

12 @ 46kg
11 @ 53kg
11 @ 53kg
10 @ 53kg
10 @ 53kg + 10 @ 46kg

F Leg press:

12 @ 75kg
10 @ 95kg
10 @ 125kg
12 @ 125kg
12 @ 125kg

G1 Barbell curls:

12 @ 41,5kg
10 @ 46,5kg
8 @ 51,5kg
10 @ 51,5kg
10 @ 51,5kg

SS:

G2 Cable crossovers:

15 @ 10kg
15 @ 12,5kg
15 @ 12,5kg
15 @ 12,5kg

+ scarecrows and facepulls.

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

Holy shit i did a lot today I'm pretty blasted right now due to crappy sleep and i'm a dilemma whether I should go drinking or not tonigh :wutyousay:

 

[Essensen]

WO 6/10-2008

Had a girl over last night and it got pretty late so I was feeling a bit crappy when I got this morning, early enough to do a session before school.

I think i need to ditch taxing chest-work on saturdays, cause' even light weight felt heavy today when I was benching. Maybe i'll do some de-work instead.

monday: (Max-effort upper body)

A. Me Bench press:

10 @ 50kg
8 @ 70kg
6 @ 80kg
4 @ 85kg
3 @ 95kg - 3rd rep was a grinder
10 @ 75kg

- Pathetic

B Db incline bench press: (supplemental lift)

10 @ 24kg
18 @ 30kg - last couple of reps were ugly as hell.
15 @ 30kg
6 @ 34kg

C1 Barbell Rows:

10 @ 60kg
8 @ 80kg
11 @ 95kg
12 @ 95kg
10 @ 95kg

SS

C2 Cable Scarecrows:

12 @ 3,75kg
10 @ 6,25kg
10 @ 6,25kg
12 @ 5kg

D1 Barbell Shrugs

10 @ 60kg
8 @ 80kg
10 @ 95kg
10 @ 80kg

- Trapz are getting hit a lot lately so I didn't really bothered with kg's on this exercise today

SS:

D2 Rack chins: (extra)

10 x bw
9 @ +15kg
8 @ +15kg
9 @ +10kg

E1 Db incline curls:

10 @ 15kg
10 @ 18kg
10 @ 18kg
10 @ 18kg

Against the wall curls:

15kg @ failure

SS:

E2: Overhead rope extensions:

12 @ 17,5kg
12 @ 24,5kg
12 @ 31,5kg
Lying:
2 x 12 @ 26,25kg
----------------------------------------------------------------------------------------------------------------------------------------

Next session will be wednesday - get ready for some quad-blasting

 

[Essensen]

WO 8/10-2008

Yesterdays lower body session before school. I was a bit tired and the coffee I drank didn't really help to much. After squat I was ready and warm - so everything except that was decent.

ME-Squat:

10 @ 60kg
9 @ 80kg
5 @ 90kg
3 @ 95kg
3 @ 100kg
3 @ 100kg
2 @ 107,5kg
5 @ 100kg
10 @ 80kg

- shitty round.

Walking db lunges:

10 @ 10kg
12 @ 17kg
12 @ 17kg
12 @ 17kg

- burn in teh glutes

SS:

Standing Calf raises:

15 @ 40kg
12 @ 70kg
14 @ 80kg
14 @ 80kg
14 @ 80kg + 10 @ 70kg + 12 @ 50kg

Romanian Deadlifts:

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

SS:

Unilateral hammerstrength leg extensions:

10 @ 10kg
10 @ 20kg
10 @ 20kg
Dropset:
10 @ 18,5kg + 10 @ 16,25kg + 10 @ 15kg

- Holy crap that dropset destroyed my legs - could barely walk afterwards.

Abdominal Circuit: - Perform 3 circles, 10-20 reps, 1-2 mins rest between circuits. (Sprinter sit-ups, v-ups, toe-touches, hip thrusts)

3 rounds @ 10-12 reps

- Once again this circuit completely busted my abs.

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

 

[Essensen]

WO 9/10-2008

Nice bout today - no nonsence, just focused in my own little world.

Incline BB Bench Press: (repetition-exercise)

10 @ 50kg
20 @ 62,5kg
15 @ 62,5kg
12½ @ 62,5kg - failure on the 13th rep

Chin ups:

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

SS

Incline rear delt flyes:

12 @ 4kg
10 @ 7kg
10 @ 7kg
10 @ 7kg
11 @ 6kg

DB shoulderpress:

10 @ 20kg
8 @ 28kg
8 @ 28kg
9 @ 26kg

SS:

Db rows: - extra

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

Db shrugs:

10 @ 26kg
10 @ 30kg
10 @ 30kg
10 @ 30kg

SS

Triceps pushdown:

20 @ 17,5kg
17 @ 28kg
17 @ 28kg
16 @ 28kg
16 @ 24,5

Straight arm rope pulldown: - extra

14 @ 17,5kg
14 @ 17,5kg
12 @ 21,5kg

Machine biceps curl:- extra

15 @ 25kg
10 @ 52kg
10 @ 52kg
10 @ 46kg
10 @ 46kg

SS:

Machine flyes: - extra

15 @ 47kg
12 @ 70,5kg
10 @ 70,5kg
12 @ 58kg
----------------------------------------------------------

I'll work out again saturday. Since i'm working i'll split my training up and train twice - before and after work. I'm gonna do it like this:

AM: (5-8 reps)

Legpress
deadlifts
t-bar rows
de bench
seated rows
cable crossovers

PM: (10-15 reps)

Military press
laterals
b.o laterals
barbell curls
Dips
machine crunches
seated calf raise

I will only do this if I'm working and not able to train some place else.

 

[El Freako]

Mmm... glute burn.

 

[Essensen]

Sweet sweet glute burn

WO 10/10-2008

did some cardio after school today - I intended to do it before, but slept too long and had to go directly to school. Didn't feel like doing it at all when I got home but pulled my ass together did it... felt nice after the first 10 minutes.

42 min on the crosstrainer and bike

+

Machine crunches:

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

SS:

Seated horizontal calf raise:

10 @ 75kg
10 @ 95kg + 12 donkeyraises @ bw
10 @ 95kg + 12 donkeyraises @ bw
10 @ 95kg + 12 donkeyraises @ bw
12 @ 85kg
12 @ 75kg + 12 @ 65kg + 10 @ 55kg
---------------------------------------------------------------------------------