Teh log of Essensen

[PrinceVegeta]

I heard or read once a bodybuilder say that u cant overtrain...u can only undereat!! dont know where i heared that from...?

 

[Essensen]

Bulkboy: Thanks dude My chestbone (dunno if that's the word in english) has been bothering me for quite a while - really nothing that helps. I layed off dips for a long time because of this, but tried to incorperate 'em again lately. If I do them after I'm really warm - which means in the end of my WO there's usually not too much of a problem with my chest, but it seems to be a lot worse if I do 'em in the start of the WO which was the case last week.

PrinceVegeta: I think I've heard that too - but never the less is overtraining a reality, but I think people have a tendency to diagnose themselves too quickly with 'overtraining' which is a pretty severe breakdown of the body - in most cases it's just a bit of overreaching that can be fixed with a week og light weights.

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I'll be doing my second session in about an hour or so - my chest is already a bit sore so i'm curios to see how i'm gonna handle 14 reps in the decline presses tonight. Stay tuned!

 

[Till]

Damn good sessions! And the new Slipknot is a great album to workout to. Keep up the good works.

 

[ironheart]

great stuff in here bro. that's a helluva session, lots of volume. the bent over rows are really strong. keep up the good work

 

[Essensen]

Damn good sessions! And the new Slipknot is a great album to workout to. Keep up the good works.

Thanks Till - It seems to be going pretty well atm Hell yeah - adequately agressive for moving some weights

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WO 26/8 - 2008

PM-session:

I had to consult my discipline to get my ass to the gym this night for the second session - I must have been going a bit too much at it earlier, even though I got a little nap afterwards. But I did go and had a swell session - high rep kicks ass.

I met a friend and talked a bit too much, but the session took about 40 min so that's okay.

A1 DB Romanian Deadlifts: (wide stance)

14 @ 15kg
14 @ 36kg
14 @ 36kg
14 @ 36kg
- hammies from hell.

SS:

A2 Decline DB Bench Press:

14 @ 24kg
14 @ 34kg
14 @ 34kg
14 @ 30kg

- Some dudes were giving eachother forced reps with the 32's for like 5-6 sets so I made the jump to 34kg. I actually didn't exepct I could do 14 reps for two sets upon the heavy db presses earlier, but I did

B1 Seated Cable Rows: (narrow grip)

10 @ 27kg
14 @ 30,5kg
14 @ 30,5kg
14 @ 30,5kg

SS:

B2 Scarecrows:

14 @ 5kg
14 @ 6,25kg
14 @ 6,25kg
14 @ 6,25kg

C1 Incline db curls:

10 @ 15kg hammercurls - wu
14 @ 15kg
14 @ 15kg
14 @ 15kg
- burning biceps!

C2 External Rotation:

3 sets of 10-14 reps

D1 Horizontal Calf Raise:(feet angled out)

14 @ 85kg
14 @ 105kg
14 @ 105kg

SS:

D2 Machine flies:

12 @ 47kg
14 @ 61kg
14 @ 61kg
- nice pump

Sets: 3
Reps: 14
Rest: 75s between pairings
Load: 16RM
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And then home and eat some more - been eating like crazy today so the weight should be a bit up tomorrow.

 

[ironheart]

another huge session. good job on the decline db press. good intensity getting all that work done in 40 mins.

 

[Essensen]

Ironheart: Welcome to the log bro Thanks man - i'm gonna add some weights to those bb rows next week
Yep, supersetting really puts the total time of the WO down ... and it also bumps up the pulse quite a bit :imcoolurnot:

 

[Rageking]

christ im amazed every time i check this log, so much volume

great work on the presses, and the rdls!

 

[Mikew]

Jaw-dropping volume!! It looks good though, and if you are progressing then theres no problem at all.

 

[Bulkboy]

one helluva session for sure bro those incline db curls for high reps are awesome, i think its the best exercise for biceps there is. u cant cheat, really strict movement i dont understand how u can have only used 40 mins on this session, u must move at a very fast pace between sets huh?

 

[Essensen]

Rageking>> Cheers mate I love volume :wutyousay:

Mikew>> So far, so good. I'm going back to school this monday so i'll probably change program - but it's going to be something with a lot of volume - I assure you of that

Bulky>> Thanks bro Yep, I'm of that opnion too - incline curls are awesome, hits the bi's like nothing else and gives a great pump.

Yeah, I don't waste a lot of time in the gym - especially not on this program... quickly in and out! The supersets helps bringing the WO-time down a lot.

WO 28/8 - 2008

I did 40 mins of cardio yesterday (only so I could eat more )

Got up pretty early today which meant I got my first session done early and will be able to get the second one done around 8 pm. It's going to be nice not to be all done at 10-11 pm.

For some reason unknown my hip is complaining a bit. I suspect that i'm squatting with unevenly weightdistrubution - and thereby wearing more on my right side - I need to be alert about this ...could cause' a lot of problems in the future.

AM Workout

A1 Chins: (neutral grip)

10 x bw
5 @ +10kg
5 @ +15kg
5 @ +15kg
5 @ +15kg
5 @ +15kg

SS:

A2 Triceps Rope Pressdowns:

12 @ 17,5kg - wu
8 @ 28kg - wu
5 @ 35kg
5 @ 38,5kg
5 @ 38,5kg
5 @ 38,5kg
5 @ 38,5kg

B1 DB high Incline Bench Press:

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

SS:

B2 BB Back Squat:

8 @ 60kg
8 @ 80kg
5 @ 90kg
4 @ 100
3 @ 100kg
5 @ 95kg
5 @ 95kg
- My lower back is pretty sore from tuesday deadlift which made me nervous about the squatting, but it turned out that it was no problem - my hip on the contrary did act up a bit.

C1 Db shrugs: 2 sec static hold

8 @ 24kg
5 @ 34kg
5 @ 34kg
5 @ 34kg

C2 Db lateral raise:

10 @ 11kg
5 @ 17kg
5 @ 17kg
5 @ 16kg
5 @ 16kg

C1 Horizontal Calf Raise: (feet angled out)

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

C2 Machine crunches:

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

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

Time: about 60 min.

 

[PrinceVegeta]

Awesome sessions dude! ur intensity is really high! the new slipknot album is fuckin hardcore! keep at it big boooy!

 

[Essensen]

Thanks Prince! Hell yeah - it's nice for throwing around weights! Thanks for stopping by

WO 28/8-2008

Yesterdays second session.

PM Workout

A1 Chins: (overhand - wide grip)

8 x bw
14 x bw
14 x bw
14 x bw
14 x bw

SS:

A2 BB Skull Crushers:

14 @ 15kg
14 @ 20kg
14 @ 22,5kg
14 @ 22,5kg
+ barbell

B1 DB Military Press: (standing)

12 @ 15kg
14 @ 18kg
14 @ 19kg
14 @ 19kg

SS:

B2 Hack Squat: (narrow stance)

14 @ 40kg
14 @ 90kg
14 @ 90kg - thought I had 110kg on, but I made a miscalculation (a big one) and got pissed at my self and took two more sets.
14 @ 100kg
14 @ 100kg
+sled

C1 Db Lunges:

14 @ 19kg
14 @ 19kg

C2 Cable laterals:

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

C1 Standing Calf Raises: (feet angled out)

14 @ 40kg
14 @ 90kg
14 @ 90kg
14 @ 90kg
+sled

C2 Crunches:

16 x bw
15 x bw
15 x bw

Sets: 3
Reps: 14
Rest: 75s
Load: 16RM
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I'm going for the days first WO in a minute. .. be back later to update you guys!

 

[ironheart]

great session bro. awsome chins. lots of volume as usual. keep up the good work

 

[Big_Guns_Lance]

Not checked this log before, my bad. This log looks great. Great chins and those hack squats are nice buddy.

 

[Essensen]

Ironheart>> Thanks dude Those chins did me good - my back is sore today.

Lance>> Thanks - and welcome to the log buddy Hope u'll stick around!

WO 29/8 - 2008

Todays first session.

Slept kinda wierd and wasn't too game for a WO, but I pulled my self together and got my ass in the gym. Solid session without too much BS - just the Ipod and the iron. Took about 60 min.

AM Workout

A1 BB Bench Press:

10 @ 50kg
8 @ 70kg
6 @ 80kg
4 @ 90kg
4 @ 90kg
3 @ 90kg
5 @ 90kg - wierd, got 5 reps here.
5 @ 85kg

- Went okay considering I trained pecs, tri's and shoulders yesterday.

SS:

A2 Seated Cable Rows: (narrow grip)

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

B1 Bent over lateral raise: - extra

10 @ 10kg
5 @ 16kg
5 @ 15kg
6 @ 15kg

SS:

B2 T-bar rows: - extra

8 @ 30kg
5 @ 75kg
5 @ 80kg
5 @ 80kg
5 @ 80kg
5 @ 75kg
+barbell

C1 DB Romanian Deadlifts: (narrow stance)

10 @ 21kg
5 @ 40kg
5 @ 40kg
5 @ 40kg
5 @ 40kg
5 @ 40kg
- need heavier db's, but those are the heaviest my gym has :wutyousay:

SS:

C2 Standing EZ Reverse Curls:

10 @ 10kg
5 @ 20kg
5 @ 20kg
5 @ 22,5kg
5 @ 25kg
5 @ 25kg
+ barbell

D1 Standing Calf Raise: (feet angled out)

8 @ 80kg
5 @ 120kg
5 @ 120kg
5 @ 110kg
5 @ 110kg
5 @ 110kg

SS:

D2 External Rotation:

8 @ 2kg
5 @ 4kg
5 @ 4kg
5 @ 5kg
5 @ 5kg

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

Next session will be about 8 pm.

 

[El Freako]

Those reverse curls are scary-heavy, you must have some mad grip-power!

 

[Big_Guns_Lance]

Nice session Essensen, a lot of volume there. Good bench presses and T-bar rows. And heavy revearse curls man. You need to get your gym owners to purchase heavier dumbells for you. Nice job buddy

 

[Lionheart]

Nice workouts bud.Looking good in your avi

 

[Essensen]

WO 29/8-2008

PM Workout

Didn't post my second session friday - I went out that same night for a helluva tour with some friends and got completely drunk. I worked both saturday and sunday - so i've been busy.

A1 DB Bench Press:

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

SS:

A2 Deadlifts: (sumo stance)

12 @ 60kg
12 @ 100kg
12 @ 100kg
12 @ 100kg
- lots of reps

B1 Seated Cable Rows: (wide grip)

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

SS:

B2 Standing Calf Raise: (feet straight)

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

C1 hammerstrength biceps:

12 @ 20kg
12 @ 27,5kg
12 @ 27,5kg
12 @ 25kg
Ze pump!

SS:

C2 Cable crossovers:

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

D2 External Rotation:

3 sets

Sets: 3
Reps: 12
Rest: 75s between pairings
Load: 14RM
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