Teh log of Essensen

[Samoan-Z]

Your abs and calves may hate you for that but you are going to love the look in the mirror. Way to push your self, good examples of motivation man.

 

[Rocky]

You seem to be up and running with this new routine. Some good lifts there and a helluva lot of work to do in each session!

 

[Essensen]

Somoan>> Thanks a bunch and welcome in the log!

rocky>> Thanks mate Yeah, it's working quite well so far and I like the way it's put together as well.

 

[Essensen]

I've been bussy the past days and therefore I haven't got around to updating the log, but I did train monday and wednesday.

Here's yesterdays session:

WO 17/10-2008

Did this session in my old gym where my parents live. It's a small and crappy gym - especially crappy if you wan't a decent leg-wo, but it will do for upper body work.

Incline BB Bench Press: (repetition-exercise)

10 @ 50kg
8 @ 50kg
19 @ 62,5kg
15 @ 60kg
14 @ 60kg

Chin ups:

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

SS

Incline rear delt flyes:

10 @ 6kg
10 @ 8kg
10 @ 8kg
10 @ 8kg
10 @ 7kg

DB shoulderpress:

10 @ 20kg
8 @ 27,5kg
10 @ 25kg
9 @ 25kg
8 @ 25kg
- heavier than usual.

SS:

Db rows: - extra

10 @ 36kg
10 @ 45kg
10 @ 45kg
10 @ 45kg
12 @ 37,5kg
- finally some heavier dumbbells.

Db shrugs:

10 @ 25kg
10 @ 37,5kg
10 @ 37,5kg
10 @ 37,5kg

SS

Triceps pushdown:

18 @ 35kg
17 @ 55kg
16 @ 55kg
15 @ 55kg
19 @ 50kg

Machine biceps curl:- extra

14 @ 25kg
10 @ 40kg
9 @ 40kg
2 x 10 @ 30kg
- hit the bi's right where they were supposed to. Excellent pump.

SS:

Machine flyes: - extra

15 @ 35kg
14 @ 45kg
15 @ 45kg
----------------------------------------------------------

I'll train again tomorrow some time .. prolly lots of volume

 

[DriDDeRz]

Wow... thats a large workout sessions bro, must of had alot of energy reving out and throwing the weights around like a king

with all those exercises you still managed to get some good weight flying up in the air, congrats on that bro!
top workout

 

[Samoan-Z]

Very nice, very nice. looking awesome!

 

[Essensen]

WO 18/10 - 2008

Destroyed myself today - loads of volume. I didn't have too much energy, but it got better as the wo progressed. Ended up doing quite a bit

Deadlift:

10 @ 60kg
8 @ 90kg
5 @ 120kg
Touch & go:
5 @ 130kg
6 @ 130kg
2 @ 140kg - first one slow, second one better.

Leg press:

12 @ 75kg
12 @ 95kg
12 @ 125kg
8 @ 145kg
8 @ 145kg
8 @ 145kg

SS:

E2 Machine crunches:

14 @ 48kg
14 @ 55kg
10 @ 55kg

B1 T-bar rows:

12 @ 45kg
10 @ 65kg
8 @ 75kg
8 @ 75kg
8 @ 75kg

SS:

bench press:

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

DB Laterals:

10 @ 10kg
10 @ 13kg
10 @ 13kg
10 @ 13kg
10 @ 13kg + 12 @ 11kg + 10 @ 9kg

SS:

D2 standing calf raise:

12 @ 40kg
12 @ 70kg
12 @ 90kg
12 @ 90kg
12 @ 90kg + 10 @ 70kg + 10 @ 40kg

Straight arm rope pulldown:

12 @ 17,5kg
12 @ 21kg
12 @ 25kg

Dips:

20 x bw
10 @ +20kg
6 @ +40kg
7 @ +40kg
30 x bw
20 x bw

SS:

G1 Barbell EZ curls:

12 @ 20kg
9 @ 30kg
8 @ 40kg
8 @ 40kg
+ barbell

SS:

G2 Cable crossovers:

14 @ 12,5kg
14 @ 15kg
14 @ 15kg

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

 

[Essensen]

somoan & Dridderz >> Thanks guys

 

[Samoan-Z]

Damn alot of supersets.

 

[Rocky]

Just immense sessions you get through. Looked good again too. be interesting to see how you faired on a more truncated session with the weights upped.

 

[Essensen]

Somoan>> Supersets rocks - love the intense feeling it gives.

Rocky>> Thanks man! I'm pretty conditioned for wo's with a lot of volume so I don't know how much more weight I actually would be able to add - even though I certaintly would be able to do more with lower reps.

WO 20/10-2008

Had a loong night out saturday so I pushed through sunday with little sleep thus leaving me tired today, but i was up for pushing weights so I got my ass to the gym pretty early this morning.

Solo-training today - I just isolated myself with my Ipod and got it on.

Mandag: (Max-effort upper body)

Chin ups:

20 x bw

A. Me Bench press:

10 @ 50kg
8 @ 70kg
6 @ 80kg
3 @ 85kg
3 @ 90kg
3½ @ 95kg - same shit as last time. I just have to get fatter - seems to add strength
10 @ 80kg

B Db incline bench press: (supplemental lift)

10 @ 24kg
15 @ 32kg - last couple of reps were not pretty at all.
11 @ 32kg
5 @ 36kg

C1 Barbell Rows:

10 @ 60kg
8 @ 80kg
8 @ 90kg
10 @ 100kg
10 @ 100kg

SS

C2 Cable Scarecrows:

12 @ 3,75kg
10 @ 8,75kg
10 @ 7,5kg
10 @ 7,5kg

D1 Barbell Shrugs

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

SS:

D2 Rack chins: (extra)

10 x bw
8 @ +12kg
8 @ +12kg
9 @ +10kg
alm chins:
12 x bw

E1 Db incline curls:

9 @ 15kg
9 @ 20kg
8 @ 20kg
8 @ 20kg
9 @ 18kg

SS:

E2: Overhead rope extensions:

15 @ 17,5kg
12 @ 24,5kg
9 @ 35kg
8 @ 35kg
12 @ 28kg
----------------------------------------------------------------------------------------------------------------------------------------

 

[El Freako]

Benches are looking good, fat helps!

*pats belly*

 

[Rocky]

Nice job. I feell you on the benching - mine seems to remain fairly stagnant no matter what.

 

[Essensen]

Freako>> Yeah, that fat sure helps, but it just doesn't look good

Rocky>> Mine reacts quite a bit depending on how fat I get and I should be able to bench more as soon as i gain some weight, but yeah - i'm just plain weak in the bench, unfortunately - it's an awesome movement

WO 22/10-2008

No school today or the rest of the week - but I still got up early and did my work out since I have a lot to do before work later today.

Squat was just plain weak today, I haven't been eating wnough lately and that reflects on my training - but i'll up the calories now and that should hopefully bring some gains both mass and strengthwise.

Besides the squat, was it an quite nice session and pretty nasty - I actually got umcomfortable after my dropset in leg extensions, but that's the way I like it

Warm up: Airsquats, mobilitydrills

ME-Squat:

10 @ 60kg
9 @ 80kg
5 @ 90kg
3 @ 95kg
5 @ 100kg
3 @ 100kg
10 @ 85kg

- weak

Barbell step-ups:

10 @ 40kg
10 @ 50kg
8 @ 60kg
8 @ 60kg

- I love this exercise, but it hurts in my neck since i'm straining so much from having the bar on my back too long (a set taks a while)

SS:

Standing Calf raises:

12 @ 40kg
12 @ 80kg
12 @ 100kg
12 @ 100kg
12 @ 80kg
dropset:
12 @ 80kg + 12 @ 60kg + 12 @ 40kg

Romanian Deadlifts:

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

leg extensions:

12 @ 37,5kg
12 @ 52,5kg
12 @ 57,5kg
12 @ 57,5kg
Dropset:
12 @ 55kg + 10 @ 45kg + 10 @ 35kg + 10 @ 25kg

- Fuck me, that crushed my quads.

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 reps

- I forget how hard this is every time

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

Pukable session!

 

[PrinceVegeta]

Despite the so called "weak squat" your session was great man!! everyone gets one of those im weak days...dont worry...next time u will get a pb!!

 

[Samoan-Z]

Looking good, train hard and PV is right keep at it and the PB's will come.

 

[Essensen]

Prince>> Thanks man - I sure hope so, I could use some gains.

Somoanz>> Thanks mate

WO 23/10-2008

Yesterdays wo. I didn't have any partner in crime with me and since I go to failure on my rep-exercize I couldn't go with incline BB press and replaced it with with Db bench on a swiss ball. First time I tried that - kinda funny movement - killer pump though!.

DB Bench Press on swiss ball: (repetition-exercise)

10 @ 24kg
7 @ 28kg
12 @ 32kg - estimated my strength way higher in this movement. The balance-part takes a lot of energy and focus so I had to go down to puny 28kg's again - but i did crank some reps out og those.
21 @ 28kg
19 @ 28kg

- puny weights, massive pump.

Chin ups:

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

SS

B.O lateral raises:

12 @ 10kg
15 @ 11kg
12 @ 12kg
12 @ 12kg

DB shoulderpress:

10 @ 20kg
7 @ 30kg
8 @ 28kg
9 @ 26kg
8 @ 26kg

Db rows: - extra

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

SS:

Db shrugs:

10 @ 25kg
10 @ 36kg
10 @ 36kg
10 @ 36kg

Triceps pushdown:

18 @ 17,5kg
16 @ 31,5kg
17 @ 31,5kg
15 @ 31,5kg
15 @ 28kg

SS:

Hammerstrength Machine biceps curl:- extra

12 @ 20kg
12 @ 27,5kg
11 @ 32,5kg
11 @ 32,5kg
10 @ 32,5kg

- pumped those guns up!

Machine flyes: - extra

15 @ 47kg
15 @ 70kg
14 @ 70kg
10 @ 70kg
----------------------------------------------------------

 

[Essensen]

Today I did 45 mins of cardio plus the following for abs and calves:

Machine crunches:

10 @ 46kg
10 @ 55kg
10 @ 55kg
10 @ 55kg
10 @ 55kg
12 @ 48kg

SS:

Seated horizontal calf raise:

12 @ 75kg
12 @ 95kg
12 @ 115kg
12 @ 115kg
10 @ 115kg
10 @ 105kg + 10 @ 95kg in legpress-machine
Dropset:
10 @ 105kg + 10 @ 95kg + 10 @ 75kg + 10 @ 45kg
---------------------------------------------------------------------------------

Tomorrow I'll hopefully get a quick and intense session after i'm done working. I only have like 40 min before the gym closes from i'm donw with work, so i'll have to hurry up!

 

[PrinceVegeta]

Session looks strong there! lots of volume! great ab and calves workout too!

 

[Essensen]

prince>> Thanks man Appreciate your dropping by my log!

WO 25/10 - 2008

Went directly to my gym after 7½ hours of work I get off at 5 pm and the gym closes at 6 pm - so I had 45 mins by the time I was ready to hit the weights. I wated absolutely no time - supersetted everything and kept the rest at bare minimum. The sweet was literally pouring from me after 10 mins.

Military press/ push press:

10 @ 40kg
6 @ 50kg
6 @ 50kg
6 @ 50kg
7 @ 45kg

SS:

one arm Db Lateral raise:

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

T-bar rows:

10 @ 40kg
8 @ 75kg
8 @ 77,5kg
8 @ 77,5kg
8 @ 75kg

SS:

Incline flyes:

15 @ 17kg
10 @ 22kg
10 @ 22kg
10 @ 22kg

Seated rows: (narrow grip)

10 @ 27kg
8 @ 37,5kg
8 @ 41kg
8 @ 41kg

SS:

Cable crossovers:

12 @ 15kg
12 @ 15kg

SS:

cable bent over lateral raises:

10 @ 5kg
9 @ 7,5kg
10 @ 7,5kg

Barbell EZ curls:

10 @ 20kg
10 @ 30kg
8 @ 45kg
6 @ 45kg
10 @ 35kg
+ barbell

+ a set of cable curls

SS:

Dips:

20 x bw
8 @ +20kg
5 @ +45kg
5 @ +45kg
8 @ +30kg
30 x bw
- got some heavy sets in here today
-----------------------------------------------

Pretty decent effort I put in today if I may say so

I expect to hit the gyn tomorrow for some deads and quadwork since I didn't get around to that today.