Teh log of Essensen

[Rocky]

Great sessions there. Those high rep DB benches looked sweet. As ever the volume is nothing short of astonishing!

 

[Essensen]

Rocky >> Thanks ! yeah, those high rep benches gave a good pump! Volume rocks

WO 26/10 - 2008

Just a short session today since i didn't deadlift yesterday. Hooked up with a couple of friends so I did a bit more than i intended to .. but it's all good - wheels need to be brought up!

Deadlifts:

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

Front Squat:

10 @ 40kg
8 @ 60kg
8 @ 60kg
5 @ 70kg
3 @ 80kg
3 @ 80kg

Leg press:

5-6 sets

One legged calf raise:

10 @ 40kg
10 @ 20kg
8 @ 20kg
10 @ 20kg
10 @ 20kg

Rope crunches:

10 @ 28kg
10 @ 35kg
10 @ 38kg
10 @ 38kg
-----------------------------------------------

 

[Skeptic]

great squats and dead lifts mate! Leg pumps are awesom volume is looking good man!

 

[Essensen]

Skeptic>> Cheers mate And welcome in the log

WO 27/10-2008

I had some strange dreams this night and was pretty desoriented when i woke up. Tried to sleep some more but the guy living in the flat above decided to deflower some chick this morning and that was not a quiet act at all - so I gave up and got up.

Not too much energy for training, but I guess it was an allright bout.

Mandag: (Max-effort upper body)

Chins:

20 x bw

A. Me Bench press:

10 @ 50kg
8 @ 70kg
6 @ 80kg
3 @ 85kg
3 @ 90kg
3½ @ 95kg - fuck me - same shit as last time. 4th rep was so close. Next time I'll aim for 5 reps with 92,5kg instead.
5 @ 90kg

B Db incline bench press: (supplemental lift)

10 @ 24kg
15 @ 32kg
12 @ 32kg
8 @ 32kg

C1 Barbell Rows:

10 @ 60kg
8 @ 80kg
9 @ 102,5kg
9 @ 102,5kg
10 @ 100kg

SS

C2 Cable Scarecrows:

15 @ 3,75kg
10 @ 8,75kg
10 @ 8,75kg
10 @ 7,25kg

D1 Barbell Shrugs

10 @ 60kg
10 @ 90kg
10 @ 105kg
10 @ 105kg

SS:

D2 Rack chins: (extra)

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

E1 Db incline curls:

10 @ 15kg
8 @ 21kg
9 @ 21kg
8 @ 19kg
8 @ 19kg

db spidercurls:

14 @ 14kg

SS:

E2: Overhead rope extensions:

15 @ 17,5kg
12 @ 24,5kg
8 @ 35kg
9 @ 35kg
7 @ 35kg
12 @ 28kg
----------------------------------------------------------------------------------------------------------------------------------------

 

[PrinceVegeta]

Nice sessions man! good intensity!

 

[DriDDeRz]

nice workout session bro
damn with all thoughs exercises you still had gas in the tank to keep pushing yourself into some heavy and nice weights, awesome stuff man.

Rack chins FTW!!!! i love em now i did them for the first time last week, mega pump!
nice bench press bro, shame about the 6th set , but i see you made up for it on the last set even dropped afew kg but really gave it all out

Heavy BB rows bro!!! you made it look easy as, damn you :angrydude:.......

overal great workout session mate, you should be really happy with it.

P.S what are spider curls? i wasgoing to type spiderman curls

 

[Essensen]

Prince>> Thank buddy!

Driddz>> Thanks for stopping by mate Yeah - rackchins are pretty nice, makes u able to focus a lot on the back and since I have a weak back that's good.
Yep, that bench is not going well atm, but hopefully i'll be able to bring the numbers up a bit.
Spidercurls is a great exercise for the bi's. Basically you just take a db og BB, whatever you prefer, and go to a preacherbench - but insted u use the 'wrong' side of the bench- so your arms is fixed on the vertical side of the bench. And then you just curls away - gives a great pump. Did that make sense?

Motta>> Jeg vidste faktisk heller ikke det var fatman PU - så der blev jeg også lidt klogere. Og tak

WO 29/10 – 08

WO from yesterday:

Squat:

10 @ 60kg
9 @ 80kg
5 @ 90kg
5 @ 95kg
1 @ 100kg
4 @ 102,5kg
9 @ 90kg
- shitty squatting.

Db lunges:

10 @ 10kg
12 @ 18kg
12 @ 20kg
12 @ 20kg

SS:

Standing Calf raises:

12 @ 40kg
14 @ 80kg
12 @ 100kg
12 @ 100kg
12 @ 100kg + 10 @ 90kg + 10 @ 80kg + 10 @ 60kg

SL DL:

10 @ 60kg
8 @ 80kg
6 @ 105kg
8 @ 102,5kg
8 @ 102,5kg
- tough today.

Leg extensions:

12 @ 40kg
12 @ 50kg
12 @ 60kg
12 @ 60kg + 10 @ 50kg + 10 @ 40kg + 9 @ 30kg
- Absolutely insane pump. I had to stop 4-5 times when I was going down the stairs afterwards to do my ab circuit. I simply couldn't walk

Ab circuit:
3 rounds @ 10 reps (sprinter sit-us, v-ups, toe touches, hip thrusts)
- hard as usual.
-----------------------------------------------------------------------------------------------------------------------

 

[Essensen]

WO 30/10-2008

Slept really wierd this night and was all desoriented when I got up. It never really went away, but I got a decent bout anyways. I changed a few exercised - just for some variation and also I didn't rep out today since Joe Defranco explains that you should change the rep-scheme on the rep upper body day every 4-5 weeks and go for 12-15 reps instead of the 20-25 + failure.


Incline BB bench press: (repetition-exercise)

12 @ 40kg
11 @ 50kg
12 @ 65kg
12 @ 70kg
11 @ 75kg
12 @ 72,5kg

- decent.

Hammerstrength lat pulldown:

12 @ 50kg
12 @ 70kg
10 @ 80kg
10 @ 80kg - neutral grip
10 @ 75kg

SS

Lying rear lateral raises:

10 @ 6kg
10 @ 9kg
10 @ 9kg
10 @ 8kg

DB shoulderpress:

10 @ 20kg
8 @ 30kg
7 @ 30kg
9 @ 26kg
8 @ 26kg
- acceptable

SS:

Rope pulldown: - extra

12 @ 21kg
12 @ 26kg
10 @ 28kg
10 @ 28kg

Db rows: - extra

10 @ 36kg
12 @ 40kg
12 @ 40kg
12 @ 40kg
12 @ 40kg
10 @ 34kg - on a decline bench. I think i'll do it this way the next time.

SS:

Db shrugs:

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

Triceps pushdown:

18 @ 17,5kg
15 @ 24,5kg
15 @ 35kg
15 @ 35kg
15 @ 31,5kg

SS:

Hammerstrength Machine biceps curl:- extra

15 @ 20kg
11 @ 30kg
10 @ 35kg
9 @ 35kg
10 @ 32,5kg

- Swole guns.

Cable crossovers: - extra

15 @ 12,5kg
15 @ 15kg
15 @ 15kg
16 @ 15kg

- nice pump
---------------------------------------------------------------------

And then i went home and ate non-stop for almost 50 mins

 

[PrinceVegeta]

Huge voluma and great weights ur using! awesome job man!

 

[DriDDeRz]

the spidercurls sorta did make sence i think you should record a video whn you do them again next

Damn bro!!! huge workout, smashing the body... LEFT.....RIGHT.....CENTRE......REAR..

huge numbers and nice set of weights from start to finish.. whatever energy pills your on... give me some

 

[Essensen]

Prince>> Thanks bro - great having u so much in the log!

Driddz>> ha ha, yeah - thought it might sounded a bit confusing! Yep, I should fix a video of that - it would also be a great chance to flash them guns Atm i'm using super charge for energyboost before wo's - but I usually have decent energylevel without that stuff. I just bought some superpump - saw u gave it a good review in the supplement-thread so I decided to give it a shot. Do you take i every day ? Cause i'm planning on only using it on trainingdays and then use regular creatine every day.

WO 31/10-2008

I did cardio today before school:

bike: 15 min

Crosstrainer: 21 min

lying bike: 6 min

= 42 min

+

Machine crunches:

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

SS:

Seated horizontal calf raise:

12 @ 75kg
12 @ 95kg
10 @ 115kg
10 @ 105kg + 12 @ 75kg in legpress machine
10 @ 105kg + 10 @ 55kg in legpress machine
10 @ 105kg + 15 donkeyraises @ bw
10 @ 105kg + 20 donkeyraises @ bw

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

Got work tomorrow so i'll squeeze the wo in afterwards - the usual intense training for 40 min or how long I have (depends on how busy it is at work)

 

[PrinceVegeta]

Nice cardio and core workout! those calf raises look intense too!

 

[DriDDeRz]

That would be awesome if you could post up a video of the spidercurls
yeah i only took superpump on training days but i stopped taking it on leg days because i 90% of the time always get a full blood pump in them
roughly 2 - 3 scoops works great but at the dosage of 3 scoops it runs out to fast iv only got 2 scoops left or not even , prolly more like 1.5 scoops left lol but i have 1 full bottle of no shotgun and horse power to use up lol.
what flavour of Superpump did you buy?
any questions regarding superpump let me know bro


Nice recent workoutbro!!

i tried donkey calve raises afew time... i just ouldn get the donkey movements right
i like how you split your cardio up on 3 different machines a great way to really shock the body aswel
heavy calve raises bro awesome stuff

 

[Mikew]

Im still amazed by the sheer quantity of exercises and sets you do : ) It still looks like you can handle it though, so keep it up.

 

[Essensen]

MikeW>> Cheers mate Yeah, I'm conditioned to it so it's really no problem, but sometimes I wonder if I should do less volume and then go heavier... but after all i'm just a volume-junkie!

Driddsz>> I'll see what i can do about the vid! Good info there on the superpump... yeah, that stuff runs out too quickly compared to how expensive it is Yep, I always split my cardio up like that - makes it a lot less boring when doring different movements! Good having you in the log dridders

Prince>> Thanks mate

WO1/11 - 2008

Yesterdays session after work. I was alone my whole shift at work and since it was the 1st of the month people went pretty crazy buying stuff (I work in a blockbuster) - and with no help it got pretty stressfull. As soon as I was able to get off I rushed to the gym and got going with the weights. I had exactly 40 minutes before the y closed so I put some heavy metal in the ears and went to war

I supersetted everything and had no rest so I got a lot done in those 40 min - I even had a blood-like taste i my mouth from pushing myself with no rest! Good session though, happy with getting the work done i got.

Push press:

9 @ 40kg
5 @ 52,5kg
5 @ 52,5kg
6 @ 50kg
8 @ 40kg

SS:

Db Lateral raise:

12 @ 10kg
9 @ 14kg
8 @ 14kg
9 @ 13kg
10 @ 13kg

T-bar rows:

12 @ 40kg
9 @ 70kg
8 @ 80kg
8 @ 80kg
8 @ 70kg
+barbell

SS:

Incline flyes:

15 @ 18kg
12 @ 24kg
10 @ 24kg
10 @ 24kg

Cg pulldown: (narrow grip)

10 @ 52kg
8 @ 72kg
6 @ 82kg
6 @ 82kg
8 @ 82kg

SS:

facepulls:

12 @ 21kg
10 @ 21kg
10 @ 21kg

cable curls:

12 @ 12,5kg
8 @ 17,5kg
Dropset:
8 @ 17,5kg + 10 @ 15kg + 10 @ 12,5kg + 10 @ 10kg

SS:

Dips:

20 x bw
3 @ +25kg
8 @ +30kg
7 @ +40kg
7 @ +40kg
25 x bw
-----------------------------------------------

Holy crap - downright nasty session there. Today I'm doing some deads and front squat + abs and calves. I might do some cardio as well.

 

[Essensen]

WO d. 2/11 - 2008

Quick session with a buddy of mine today - only lifted so I could justify eating a lot of food today

Deadlifts:

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

Front Squat:

10 @ 40kg
10 @ 50kg
9 @ 60kg
5 @ 70kg
5 @ 70kg
5 @ 70kg
8 @ 60kg

One legged calf raise:

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

Rope crunches:

10 @ 28kg
10 @ 35kg
12 @ 38kg
10 @ 38kg
10 @ 38kg

Crosstrainer:

10 min
-----------------------------------------------

Tomorrow: ME bench and upper body session.

 

[PrinceVegeta]

Strong session man! keep it up!!

 

[Essensen]

Thanks Prince

And Dridderz - forget to answer this before: I bought my superpump with fruit punch blast flavour ... what do you have and how does it taste?

 

[Lionheart]

Wow,lot of work done in those sessions.Excellent work man

 

[Essensen]

Lionheart>> Thanks mate

WO 3/11-2008

Crappy session today - slept like shit and had no motivation. Just one of these days.

The numbers:

Mandag: (Max-effort upper body)


A. Me Bench press:

10 @ 50kg
8 @ 70kg
6 @ 80kg
3 @ 85kg
1 @ 90kg
4 @ 92,5kg
10 @ 80kg

- no power in them boobs!

Chins:

21 x bw

B Db incline bench press: (supplemental lift)

10 @ 24kg
9 @ 34kg
12 @ 32kg
8 @ 32kg

C1 Barbell Rows:

10 @ 60kg
8 @ 80kg
8 @ 90kg
9 @ 105kg
8 @ 105kg
8 @ 60kg - 2 sec squeeze

SS

C2 Cable Scarecrows:

12 @ 3,75kg
10 @ 8,75kg
10 @ 8,75kg
10 @ 8,25kg

D1 Barbell Shrugs

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

- doms in trapz from yesterdays deadlifts so kept the weight low

SS:

D2 Hammerstrentgh iso-lateral seated rows: (extra)

10 @ 35
10 @ 50
10 @ 55kg
Oh grip:
10 @ 50kg
10 @ 55kg

E1 Db incline curls:

9 @ 15kg
8 @ 22kg - oh lawd...heavy!
9 @ 20kg
10 @ 16kg
10 @ 16kg

SS:

E2: Standing Ez triceps extensions:

10 @ 20kg
10 @ 30kg
10 @ 30kg
12 @ 25kg
12 @ 25kg
+ barbell
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