audis training log

[audis4]

I'd like that.

you got it nark. ill bring my camera tomorrow

[audis4]

Tuesday, January 09, 2007

Chest/tri's

Flat bench d-bells:
warmup w/ 70's for 10
110'sX8
120'sX8
120'sX6

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

Rope flys (weird #'red plates)
40lbsX8
50lbsX8
55lbsX6

Triceps

close grip bench:
135X8
155X6
175X3

Dips:
3 sets of 8
BW+45lbs
BW+55lbs
BW+65lbs

Triceps and chest are DEAD!!

45min am cardio
30min PWO cardio

Great workout

[UberSteroids]

Damn Audis, You are like a walking powerplant.
As usual great lifts..
120s

[audis4]

Damn Audis, You are like a walking powerplant.
As usual great lifts..
120s

no dude, no where near how big i want to be thanks for the compliment though

[UberSteroids]

Hehe, same here, plenty of iron to throw over the shoulders before we get there, but hell, what else we're gonna do ? Bitch about it ? hahaha
Man I am like one full year of heavy lifting behind You, ok maybe a year and a half! So it's all good

[audis4]

Wednesday, January 10, 2007

OFF from weights and cardio

[audis4]

Thursday, January 11, 2007

Legs/bi's

Leg press:
500X10
800X9
1100X5

Squat:
135X10
225X8
315X7
365X5
225X10
(squats will be going up next week )

Leg extension:
70X8
120X8
140X8

Lying Leg Curls:
90X8
110X6
130X4

Calf raises:
270 (added on to 400lbs stack making a total of 670lbs)X12
760X12
850X12

Hammer curls:
50X8
55X8
60X7
65X5

long bar curls:
80X8
90X6
90X4

45min am cardio

Weighing in at 227lbs. My stomach is becoming much more flat and will start cutting on January 20th. Right now cals are right around 3,100 (little under maintenance).

[JohnboyF]

MY god audis 1100 on leg press nice work brother....

Jan 25 is ur **ay so we get pics man!

[audis4]

MY god audis 1100 on leg press nice work brother....

Jan 25 is ur **ay so we get pics man!

thanks fez!
Nark: I'll bring my camera next back day to take a pic of the leg press and I'm going to take a pic of me deadlifting 500
I'm thinner than in my previous pics but I might wait until after 2-3 weeks of cutting but I'll see

[chest6]

deadliftin 500...dammit ur catchin me. Back needs to heallll

[audis4]

deadliftin 500...dammit ur catchin me. Back needs to heallll

I got 495 monday with a slight tap up and was able to lock out. Hopefully I can do 495-500 by myself next week or the week after

[UberSteroids]

1100, damn. I could use some of that, same with incline 100s. Bah
Hell of a leg workout!
Outstanding job Audis.

[audis4]

1100, damn. I could use some of that, same with incline 100s. Bah
Hell of a leg workout!
Outstanding job Audis.

Thanks bro
I've really been trying to hit it hard

[*Narkissos*]

where's my gatdamned video?

[chest6]

Yeah..mine too!

[audis4]

Coming shortly

Its so hard remembering to bring my camera I'll record my deadlift monday, bench tuesday and whatever else you guys want to see

[UberSteroids]

You know what I wanna see, some of those hammers and incline dbs.

[audis4]

You know what I wanna see, some of those hammers and incline dbs.

I'll post a slew of videos just for you guys

[audis4]

Friday, January 12, 2007

Military press:
Warmup with 75'sX10
D-bells
95'sX8
100'sX8
110'sX6

Shrugs w/ longbar behind the back:
225X8
315X8
405X8
455X6

Flys w/ D-bells:
45X8
50X8
55X8

D-bell side raise:
30X8
32.5X8
35X8

Front raise weighted bar:
60X8
70X8
80X7

No cardio, got one hour of sleep last night
Good workout

[chest6]

lol u matched my shrug and u got me beat for now on shoulder press

[audis4]

lol u matched my shrug and u got me beat for now on shoulder press

well don't you have an injury? regardless, we kick ass

[chest6]

yeah..see my log. Im depressed now

[audis4]

Saturday, January 13, 2007

OFF

[audis4]

Sunday, January 14, 2007

OFF

[UberSteroids]

No Audis, no day off, today is my B-day, You need to drink for me

[audis4]

No Audis, no day off, today is my B-day, You need to drink for me

Happy late birthday bro! I'll be drinking on mine

[audis4]

Monday, January 15, 2007

Back/lats/bi's

Deadlift:
225X8
315X6
405X4
455X2
500....got it 3/4 of the way up but my hands slipped (no chalk or gloves) and couldn't lock out Fvck I was going to post pics too...I will when I lock out 500....fvck!

Narrow grip rows:
225X8
235X6
250X5

Wide grip rows:
225X8
235X6
250X6

Lat pull down:
190X8
205X6
225X4

Hammer curls:
55X8
60X8
65X6
70X4

Longbar curls:
65X8
75X8
85X7
Bi's are toast...didn't want to lose form on the longbar hence the lower weight.

45min am cardio

Fine workout...pissed about my damn hand 'slippage'

[audis4]

Tuesday, January 16, 2007

Flat bench d-bells:
70X12 (warmup)
110'sX8
120'sX7
120'sX6

Incline d-bell bench:
100'sX8
110'sX6
120'sX4

Incline flys d-bells:
60X8
65X8
70X8

Triceps

Tricep rope pull down
80X8
90X8
100X8

Behind the head press for triceps (one d-bell)
100X8
100X8
100X7

3 sets Dips (weighted):
8 reps 45lbs + BW
8 reps 70lbs
6 reps 80lbs

Great workout!

Am cardio for 45 min

[chest6]

i envy you and being able to do deadlifts


lol but seriously start using some chalk Im sure you can pull much more than 500 with it

[QuieTSToRM33]

You're a strong dude bro ... keep it up

[audis4]

Thanks a lot guys!

My back is saying, "fvck you alex!!" damn, that was heavy haha

My chalk/belt etc. should be here this week, then my mom will ship it down to me

[chest6]

good..when u get it i expect a 515 deadlift

[audis4]

sounds good, I'll pull my best! Shit, still feeling my back after deads...hurts like a bitch!

[audis4]

Wednesday, January 17, 2007

OFF from weights and cardio

[audis4]

Thursday, January 18, 2007

Legs

Leg press:
600X8
900X7
1100X5

Squat:
225X8
315X7
365X5
385X3
225X8

Leg extension:
45X8
140X8
190X6

Lying Leg Curls:
90X8
140X4
90X8 (lol my hammys hurt )

Calf raises:
180 (added on to 400lbs plates making a total of 580lbs)X10
625X10
670X10

Started am cardio but my ankle is fvcked up...am cardio tomorrow

[chest6]

Why always leg press first? I thought you said you were gonna start hitting squats first?

And on the leg press...are you adding on the weight of the sled? If so..how much weight is that?

[audis4]

Why always leg press first? I thought you said you were gonna start hitting squats first?

And on the leg press...are you adding on the weight of the sled? If so..how much weight is that?

No, I do squats first, I just copy and paste my old workout from another page. I always start with squats...just how I type it out, not sure why. No, not couting the sled. I'm not even sure how much that thing weighs.

[chest6]

Ya me neither I just wanted to see if you were adding 25s and 10s rather than just keepin plates on there

[UberSteroids]

1100x5
That cracks me up... lots of damn weight man!
Nice squat as well!
Keep going Audis, plenty of weight to be moved!

[audis4]

Ya me neither I just wanted to see if you were adding 25s and 10s rather than just keepin plates on there

ya, trying to go up slowly every week gotta get to where your at!