Teh log of Essensen

[PrinceVegeta]

strong sessions man! what are tate presses?

 

[Essensen]

Thanks V!

Tate press:

http://www.youtube.com/watch?v=RvWUQMIUgb4

 

[chadcruz]

Hey bro, looks like you've been doing some nice work lately. Instead of the standing military presses, perhaps try some seated ones instead. It might take some pressure off your lower back/hip area.

 

[Samoan-Z]

UP UP UP DATES!!

Where they be?

 

[DriDDeRz]

Essen bro, where have you been?
Such disappointment your showing here, not giving your training log fans any updates or a Peeka'BOO hello

Take care and hope to hear from you soon

 

[Essensen]

I'm honoured you guys haven't forgotten me

... I reached a point where I was really busy with school - and since I also have two other (attentionwhore much?) logs on danish sites, I felt I spent too much time updating all the time when I should be studying/writing for exams. A new semester have just started and even though it looks like to be a tough one, I'll try to update in here - I like the logsection here on mecca I'll try to post in your logs as well....

For now - here's this weeks sessions:

Monday: chest/shoulders/triceps

A Incline bb press

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

B Decline db press:

10 @ 36kg
11 @ 33,5kg
10 @ 33,5kg
10 @ 33,5kg

C Wide grip dips:

35 x bw
31 x bw

D Seated freemotion cable clies:

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

E Eqi stretch

Db flies ~ 75 sek

F Seated db shoulderpress:

10 @ 21kg
8 @ 26kg
9 @ 23,5kg
9 @ 23,5kg

- epic weak

G1 Lateral raise:

12 @ 10kg
12 @ 11kg
10 @ 13,5kg
10 @ 13,5kg
12 @ 11kg

SS:

G2 Front raise:

8 @ 11kg
10 @ 11kg
10 @ 11kg

H Incline French press:

10 @ 10kg
12 @ 20kg
12 @ 20kg
12 @ 20kg
12 @ 20kg
+barbell

I One arm cable pushdown:

12 @ 6plates
3 x 10 @ 8plates
-------------------------------------------------------------------------------------------------------------------------------------------------------------------


Tuesday: Back/trapz/rear delts/ biceps

A T-bar rows:

12 @ 40kg
10 @ 60kg
12 @ 75kg
12 @ 75kg
12 @ 75kg
12 @ 75kg

B Pull ups (overhånd):

20 x bw
15 x bw

C1 Freemotion pulldown:

12 @ 70
10 @ 120
11 @ 100
10 @ 100 - standing
10 @ 100 - one arm standing

SS:

C2 Db rows:

10 @ 36kg
10 @ 41kg
10 @ 41kg
10 @ 41kg
10 @ 41kg

D Cg pulldown:

Dropset:
12 @ 200 + 11 @ 190 + 12 @ 170 + 12 @ 150

E Incline db curls:

8 @ 13,5kg
10 @ 16kg
10 @ 16kg
10 @ 16kg
10 @ 13,5kg

F Cable curls:

10 @ 50
Dropset:
12 @ 50 + 10 @ 47,5 + 10 @ 45
Dropset:
12 @ 50 + 10 @ 47,5 + 10 @ 45

G1 BB shrugs:

10 @ 70kg
10 @ 100kg
8 @ 100kg
10 @ 100kg

G2 band pull aparts:

4 x 12 reps @ red band
-------------------------------------------------------------------------------------------------------------------------------

Wednesday: legs/calves/abs

A Squat:

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

B1 Hack squat: - machine

12 @ 70
12 @ 160
12 @ 220
12 @ 260
11 @ 260

SS:

B2 Db squats:

20 @ 18,5kg
20 @ 21kg
20 @ 21kg
20 @ 23,5kg
18 @ 23,5kg

- touched the floor with db's on each rep

C Walking lunges - long steps 10 steps/leg:

10 reps/leg @ 16kg

D Walking lunges - small steps 10 steps/leg:

10 reps/leg @ 18,5kg


E Leg extensions:

100 reps @ 20kg

F1 Standing calves raises:

10 @ 200kg
10 @ 240kg
9 @ 260kg
20 @ 200kg

SS:

F2 Seated db calves raises:

20 @ 36kg
20 @ 36kg
20 @ 36kg

G crunches:

3 set rope
3 set standing
-----------------------------------------------------------------------------------------------------------------------------------------.

 

[Essensen]

I've started a new program since I deloaded last week - here it its:

Mandag: chest/shoulders/triceps
Tirsdag: Back/trapz/rear delts/ biceps
Onsdag: legs/calves/abs
Torsdag: foff
Fredag: power upper body
Lørdag: Power lower body
Søndag: Concept 2/cardio

Monday: chest/shoulders/triceps

A Incline bb press 4-5 set 8/10 reps
B Decline db press 4-5 set 10/12 reps
C Wide grip dips – max reps 2 sets
D Cable crossovers - dropset
E Eqi stretch
F Seated db press:
G Lateral raise
H Decline French press

Tuesday: Back/trapz/rear delts/ biceps

A T-bar rows
B Pull ups overhand – max reps 2 sets
C1 Freemotion pulldown
C2 Db rows
D Incline db curls
E Cable curls
F1 BB shrugs
F2 Seated db power cleans/band pull aparts

Wednesday: legs/calves/abs

A Squat/Box squat 4-6 reps
B1 Hack squat 10-12 reps
B2 Db squats 15-20
C Walking lunges – long steps 10 steps/leg 2 sets
D Walking lunges – small steps 10 steps/leg 2 sets
E Leg extensions: 100 reps 1 set
F1 Standing calves raises
F2 Seated db calves raises
G Standing crunches

Friday: Power upper

A Barbell Bench Press
B Barbell Rows
C Incline db press
D Pull ups (overhand) weighted
E push Press
F Barbell curls
G Dips - weighted

Saturday: power lower

A Front squat 4 x 6
B Deadlift 4 x 6
C1 Hack Squat variant 10-12 reps
C2 stiff legged deads -10 12 reps
D1 Standing leg curls 8-10 reps
D1 Standing Calf raise – dropset
E Rope crunches
-----------------------------------------------------------

Lots of volume - just how i like it The basic structure of the routine is taken from Layne Nortons "bread and butter"-split - I just reversed the order of the hypertrophy-days and the power-days since it fits my scheduele better. The choice of exercises are inspired from some thibaudeau programs and others are just my own idea. So far I like the split - I'm bulking atm and looking forward to see what gains I get from it.

 

[PrinceVegeta]

Everything is going well here! good job essensen!

 

[Samoan-Z]

Awesome w/o structures and workouts bro.
Glad to see you didn't stop and still hitting iron hard.
Keep us updated.

 

[Essensen]

Prince>> Thanks man

Big Z>> Thanks bro, good having you in the log again Iv'e been hitting the iron hard, but I just haven't put the numbers in the log. How's your weightloss/diet going?

WO 14/2-09

Yesterdays session - too muck talk and foolin' around so it took a while.

Friday: Power upper

A Barbell Bench Press:

10 @ 50kg
9 @ 70kg
6 @ 80kg
6 @ 90kg
2 @ 100kg
2 @ 100kg
3 @ 100kg
10 @ 80kg

B Barbell Rows:

10 @ 60kg
8 @ 90kg
6 @ 95kg
6 @ 100kg
6 @ 100kg
6 @ 100kg
6 @ 100kg

C Incline db press:

10 @ 23,5kg
8 @ 36kg
8 @ 36kg
7 @ 36kg
8 @ 33,5kg

D Pull ups: (OH grip)

6 @ +13,5kg
6 @ +13,5kg
6 @ +11kg
6 @ +11kg
6 @ +11kg - UH

E push Press:

9 @ 40kg
5 @ 55kg
6 @ 55kg
5 @ 50kg
5 @ 50kg

F1 Barbell curls:

10 @ 20kg
10 @ 30kg
8 @ 35kg
10 @ 35kg
9 @ 35kg
+ barbell (about 12kg)

SS:

F2 Dips:

10 x bw
9 @ +28,5kg
9 @ +28,5kg
9 @ +28,5kg
9 @ +28,5kg
9 @ +28,5kg
2 x 20 @ bw
-----------------------------------------------------------------------------------------

 

[Essensen]

WO 14/2 -09

Did lower body today. I was out drinking last night so I wasn't feeling too strong and especially my front squat suffered from this - 80kg was feeling heavy, and I did 5 x 90 just two weeks ago I hope it's just a passin weakness.

Saturday: power lower body

A Front squat:

10 @ 40kg
9 @ 60kg
6 @ 80kg
6 @ 80kg
8 @ 70kg
6 @ 70kg

- weak

B Deadlift:

10 @ 60kg
8 @ 90kg
5 @ 120kg
5 @ 120kg
6 @ 110kg
6 @ 110kg

- lame

C1 Leg press:

10 @ 100kg
8 @ 170kg
8 @ 170kg
8 @ 170kg
10 @ 170kg

SS:

C2 Stiff legged deadlift:

10 @ 60kg
10 @ 80kg
10 @ 80kg
10 @ 80kg
10 @ 80kg

D1 Lying unilateral leg curls:

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

D1 Standing Calf raise:

10 @ 40kg
10 @ 70kg
10 @ 110kg
10 @ 110kg + 10 @ 100kg + 10 @ 80kg + 10 @ 50kg + 12 @ 40kg

SS:

Lateral raises:

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

E Cable crunches

4 sets supersetted with 4 sets of hip thrusts
-----------------------------------------------------------------------------------------------------------------------------------------------------------
.

 

[Samoan-Z]

Nice leg workout man, glad to see you updating us again.

 

[DriDDeRz]

Awesome updates of your training log bro!

How dare you cheat on us with another 2 bodybuilding forums
don't let us catch you doing that again ... or else

 

[El Freako]

Good to see you posting again Essen. Awesome sessions as per usual too.

 

[Essensen]

El Freako>> Thanks buddy - good having you in the log again.
DriDDeRz Awesome updates of your training log bro!

Dridderz>> Well - the danish forums are my mainpriority - especially since I'm sponsored by one of them But i'll promise to try keep this log updated

Samoan-Z>> Cheers big guy

WO 16/2-2009

Awesome session in my new gym - had a couple of buddies with me so it took quite a while since we talked a lot during and after the training. But never the less a really cool bout.

Monday: chest/shoulders/triceps

A Incline bb press

10 @ 50kgkg
8 @ 60kgkg
10 @ 75kg
10 @ 75kg
10 @ 75kg
10 @ 70kg

B Decline db press:

10 @ 36kg
9 @ 36kg
11 @ 33,5kg
10 @ 33,5kg

C Wide grip dips:

37 x bw (non lockout)
27 x bw

D cable crossovers:

12 @ 22,5
Dropset:
13 @ 30 + 12 @ 25 + 12 @ 20
Dropset:
12 @ 27,5 + 10 @ 25 + 12 @ 20

- Out of juice.

F Seated db shoulderpress:

10 @ 21kg
8 @ 26kg
9 @ 23,5kg
8 @ 23,5kg

- still extremely weak, I'm pretty sure the high rep dips preexhaust my tri's a lot.

G1 Seated Lateral raise:

10 @ 10kg
10 @ 13,5kg
10 @ 13,5kg
10 @ 13,5kg + 10 @ 11kg + 10 @ 10kg

SS:

G2 Front raise:

10 @ 10kg
10 @ 13,5kg
10 @ 11kg

H Decline French press:

10 @ 20kg
11 @ 22,5kg
10 @ 22,5kg
10 @ 22,5kg
11 @ 22,5kg
+barbell

I One arm cable pushdown:

10 @ 40
3 x 10 @ 50

- just for teh pump
-------------------------------------------------------------------------------------------------------------------------------------------------------------------

Todays tunes: AC/DC, jedi mind tricks and Opeth.

 

[ironheart]

killer session bro. bet your chest and shoulders were pumped after that. good work man, keep it up

 

[Samoan-Z]

Amazing session man, those dip will kill the tris for sure.

 

[PrinceVegeta]

Strong session man! keep up the good work!

 

[Skeptic]

That is a big session mate! Looks like it hurt

 

[DriDDeRz]

Pfft.. i'll show you our sponsorship with a foot up ur arse and a NEG train coming your way if you ever ditch us again bro



Awesome workout session bro, Great Incline press
You must of had a full fuel tank of energy buZzing around to get through that huge Training session