audis training log

[italianplayboy09]

Thanks man!
I sit in a seat with the highest back support as possible. I find if I 'arch' too much, I feel a pain in my back and it doesn't feel good

i have never tried doing db military press. do you feel and think that you get more of a shoulder workout compared to the barbell? also since ive never done it how much weight of the db's can i do, for my last set of barbell military press i do 175 for 6

[audis4]

i have never tried doing db military press. do you feel and think that you get more of a shoulder workout compared to the barbell? also since ive never done it how much weight of the db's can i do, for my last set of barbell military press i do 175 for 6

I have never done the barbell. Do you do it standing up or sitting down? I'll have to try that next shoulder day.

175 is strong italian, I'll let you know what I do and see if I feel it working differently at all.

[chest6]

Thanks man!
I sit in a seat with the highest back support as possible. I find if I 'arch' too much, I feel a pain in my back and it doesn't feel good

yep..dont arch backwards at all. I did that once..big mistake. Back hurt for weeks. Try to sit as straight up as you can..leaning head back slightly to leave room for the bar..(at least how I perform it)

[italianplayboy09]

I have never done the barbell. Do you do it standing up or sitting down? I'll have to try that next shoulder day.

175 is strong italian, I'll let you know what I do and see if I feel it working differently at all.

i do them sitting

[audis4]

Awesome, I'll try those next week for something new

[italianplayboy09]

also when i do them i bring it down infront of my face to the bottom of my nose then up...thats one rep, but yea tell me how it goes

[cdial53]

do you ever change number of reps?

[audis4]

also when i do them i bring it down infront of my face to the bottom of my nose then up...thats one rep, but yea tell me how it goes

awesome, thanks for the tip, keep that in mind!

[audis4]

do you ever change number of reps?

which exercises are you referring to?

I usually go to failure.

[audis4]

December 23, 2006
OFF

No cardio session...taking a break. I will probly hit the gym tomorrow because my gym is closed Christmas.

[cdial53]

most of your lifts center around 8 reps....do you ever go higher weight and maybe 3-5 reps......this could be any lift

[audis4]

most of your lifts center around 8 reps....do you ever go higher weight and maybe 3-5 reps......this could be any lift

Ya, I usually do lower reps on deadlift and heavy weight.

I suppose I could go up in weight and do less reps in other sets i.e. chest, arms, shoulders etc.
Doesn't hurt to try something new

[audis4]

Sunday December 24, 2006

Gym closes at 2pm today, managed to get a 45min workout in

Legs

Leg press:
500X10
800X10
1000X8


Squat:
135X10
225X8
275X8
315X7
(legs parallel, if not slightly lower)

Leg extension:
12X10
14X10
17X8
(These are done on a machine, weird #erd plates)

Leg Curls:
190X10
210X10
250X8

Calf raises:
180X10
225X8
270X8

Fack, I did another exercise but can't remember for the life of me what it's called. Put one leg out in front and touch knee to ground and switch.

135X8 on each leg
185X8
185X6

45min of cardio in the am

overall, great workout!

[chest6]

lunges?

I wish mine closed at 2. Mine closed at noon and i wokeup at like 1130..would been a waste of time

[audis4]

lunges?

I wish mine closed at 2. Mine closed at noon and i wokeup at like 1130..would been a waste of time

HOLY SHIT HAHHA thank you!! that was killing me

ya, I called to see if they were even open...dam gyms!

[audis4]

December 25, 2006

OFF today

[UberSteroids]

Rest is good! Had past 3 days OFF. I feel really good and ready to tear it up!

[audis4]

Tuesday December 26, 2006

Chest/Tri's

Flat bench d-bells:
70X12 (warmup)
100'sX10
110'sX8
110'sX6

Incline d-bell bench:
100'sX8
110'sX8
110'sX6

Incline flys d-bells:
65X8
70X8
70X6
Triceps

Tricep rope pull down (weird #'erd plates again)
12X8
14X8
whole stack X 6

Behind the head press for triceps (one d-bell)
90X8
95X8
100X8

3 sets Dips (weighted):
10 reps 25lbs plate + BW
10 reps 35lbs plate
8 reps 45lbs plate

Great workout, feeling very pumped and very sweaty.

Am cardio for 45 min
PWO cardio 30 min.

Dips:
3 sets of 12

[UberSteroids]

Tuesday December 26, 2006

Chest/Tri's

Incline d-bell bench:
100'sX8
110'sX8
110'sX6

Incline flys d-bells:
65X8
70X8
70X6

Dang! Very nice Audis.

[audis4]

Dang! Very nice Audis.

Thanks uber, appreciate it. I looked hella pumped today...must have been the dessert and all the carbs I ate yesterday

[chest6]

...are you stronger on incline than you are on flat? Or just saving strength for the incline?


Nother thing..ask Nark how he feels bout lunges.

[audis4]

...are you stronger on incline than you are on flat? Or just saving strength for the incline?


Nother thing..ask Nark how he feels bout lunges.

I really don't know...it feels like I am somedays...like today

Does he not like lunges? I don't

[chest6]

strange..i knoiw some people where the difference is drastic. Knew one kid that could hit 295 for reps of 6 on flat barbell and could barely get 185 on incline...sad really. I really believe incline is more important than flat for chest size and shape.

Nark doesnt like lunges. I used to do them and he questioned me on why..I really didnt have an answer. I guess I see why. They seem sorta like a supplementary exercise and not really a primary mass builder. I wouldnt place them with leg extentions,..maybe just above.

[audis4]

strange..i knoiw some people where the difference is drastic. Knew one kid that could hit 295 for reps of 6 on flat barbell and could barely get 185 on incline...sad really. I really believe incline is more important than flat for chest size and shape.

Nark doesnt like lunges. I used to do them and he questioned me on why..I really didnt have an answer. I guess I see why. They seem sorta like a supplementary exercise and not really a primary mass builder. I wouldnt place them with leg extentions,..maybe just above.

ya, trying to keep the incline presses heavy, need to keep building my chest up

Looks like I'll drop the lunges and do leg ext. like you suggested. Thanks chest

[chest6]

oops. Wasn't what I was suggesting. I guess I was unclear.

I meant I wouldn't put lunges in the same category as an isolated movement for the quads like leg extentions..but maybe just above them in level of importance for overall leg size.

I myself really like squats as a staple in my leg program. Leg press would probably come after..if you look at my journal. I used to substitute lunges with leg press. If you want to do lunges..this is where I would do them. But-I always like the idea of squats as the primary movement regardless. I really think I may start to change it up because my leg training has been extremely redundant and my progress has stagnated..esp this bulking run, as I explained about 2 weeks ago in my log...so I guess who I am to listen to for leg routine advice eh?

Blah..Im rambling again..anyway

I'll leg Nark chime in here if he sees this..He knows more than I do

[audis4]

No dude, I appreciate your input/advice. I see what your saying about lunges, sorry I was confused for a minute there. I can do 315lbs squats currently, hoping to go up this week My leg press is about 1,300lbs (most I've ever done).

[chest6]

Yeah, your leg press is very very impressive. I'd try to get your squat on par with your leg press..in terms of #s. I'd just try focusing on hitting squats first and keeping the cals coming in.

[audis4]

Yeah, your leg press is very very impressive. I'd try to get your squat on par with your leg press..in terms of #s. I'd just try focusing on hitting squats first and keeping the cals coming in.

Sounds good. I'll be sure to start with squats and go heavy and deep this week. My cals are a little under maintenance right now (carb cycling) so I'm dropping fat slowly and trying to hit cardio 2x's/day.

[chest6]

What are your goals right now? I thought you were bulking? PM me if u want..I dont wanna post whore ur thead more than I already have

[audis4]

What are your goals right now? I thought you were bulking? PM me if u want..I dont wanna post whore ur thead more than I already have

oh I don't care at all about whorein in here...I'll quit in yours

well, I started bulking but my bf% was too high so I-B-D helped me with a diet; carb-cycling specifically. My abs are faided but they are coming in slowly. My goal is to get BF% as low as possible and making lifts stronger by the week

[audis4]

I'm gonna take off chest, I'm going to watch a movie with my sister, its her birthday. I'll PM you later on tonight or tomorrow and we'll talk more. Thanks for all your input bro! tty soon

[chest6]

Good stuff. My sis's **ay was day before xmas.

Catch u lata

[audis4]

Wednesday December 27, 2006

Back/lats/Bi's

Deadlift:
135X10
225X8
315X7
405X5
475X1 <---damnit, I need to buy chalk or get straps...my hands started slipping when I locked my back and my shins are cut up

Narrow grip pulls: The gym here goes by 1, 2, 3 etc so I would imagine these #'s are about the same as the gym back at my college.
14X8
17X8
19X6 <--almost the entire stack

Lat pull down
135X8
150X8
175X7

D-bell lat pull (not sure what this is called):
110X8
120X8
120X8

Hammer Curls
55X8
60X8
65X8

...Not much rest, jumped right into the preachers

Preacher curl
65X8
85X6
85X4

Double bi's
60X8
70X8
70X8

Excellent workout session, feeling pumped!

30min am cardio (my mom was rushing me )
30min PWO cardio

[UberSteroids]

Wednesday December 27, 2006

Hammer Curls
55X8
60X8
65X8

Man, some powerfull lifts.

[audis4]

Man, some powerfull lifts.

I think it's time for me to graduate to the 70's

[chest6]

any cheating on the hammer curls? Thats some good weight

[audis4]

any cheating on the hammer curls? Thats some good weight

Not using my back....probly a little cheating though...but from the mirror it seems like everything is in check

[UberSteroids]

Man, all my exercises i keep strict as F*** form and always use slow tempo. I found this type of workouts most intense and efficient. Only time I have to cheat a bit is well, when I do my chest or biceps on the very last rep when Im trying to go for the failure, because I will get to the failure and than I HAVE to cheat to get the weight up. Pretty dangerous when doing BB bench.
Miss having a good workout partner.

[audis4]

Man, all my exercises i keep strict as F*** form and always use slow tempo. I found this type of workouts most intense and efficient. Only time I have to cheat a bit is well, when I do my chest or biceps on the very last rep when Im trying to go for the failure, because I will get to the failure and than I HAVE to cheat to get the weight up. Pretty dangerous when doing BB bench.
Miss having a good workout partner.

ya, I hear ya! I enjoy having a workout partner, too bad no one I know can keep up with my lifts I try to keep strict form as well.

[italianplayboy09]

hey audis do you plan on doing the barbell military press today?