audis training log

[audis4]

Thursday, March 01, 2007

Military press w/ d-bells sitting:
40X15 warmup
100X8
100X7
100X6

Shrugs w/ longbar:
225X12
315X10
405X8
495X8
nice, tore off a calis...nice and bloody

Flys w/ D-bells:
55X8
60X8
60X8

side raise w/ d-bells:
30X8
30X8
30X8

Front raise with weighted bar (no clue what this is called):
110X8
110X8
110X8

1 hour am cardio
45min pwo cardio

Good session, felt strong for cutting

[UberSteroids]

100s on the press.
Man, I would so appreciate someone showing me the "right" form for d-bell flys.
I wanna see some vids or pics.
C'mon Audis.. I don't care if You use 15s. Just to show me the way You do it.
Thanks!

[chest6]

Thursday, March 01, 2007

Military press w/ d-bells sitting:
40X15 warmup
100X8
100X7
100X6

Shrugs w/ longbar:
225X12
315X10
405X8
495X8
nice, tore off a calis...nice and bloody

Flys w/ D-bells:
55X8
60X8
60X8

side raise w/ d-bells:
30X8
30X8
30X8

Front raise with weighted bar (no clue what this is called):
110X8
110X8
110X8

1 hour am cardio
45min pwo cardio

Good session, felt strong for cutting

100s for 8 cutting and doing cardio 2x a day..impressive.

Watch out tho..it may take a nose dive soon

I was eatin around 3,000 cals and doin cardio 2x a day and my strength started getting shot

[audis4]

100s on the press.
Man, I would so appreciate someone showing me the "right" form for d-bell flys.
I wanna see some vids or pics.
C'mon Audis.. I don't care if You use 15s. Just to show me the way You do it.
Thanks!

hahah thanks...ya, not too bad for cutting i guess. When I was bulking, I was throwing up 120's...that's the highest my gym goes

I just sit upright and kick the weights off my knees and throw them over my head

[audis4]

100s for 8 cutting and doing cardio 2x a day..impressive.

Watch out tho..it may take a nose dive soon

I was eatin around 3,000 cals and doin cardio 2x a day and my strength started getting shot

thank you!
Ya, I hate cardio 2X's day. Ya, I'm eating right at about 3k cals and doing the 2/day cardio. I'm sick of cutting and wanting to speed up the process so I can bulk damnit!!

[audis4]

Friday, March 02, 2007

This week, going lighter, more reps.

Legs

Squat:
135X10
225X8
315X8...225X8....135X10

Leg press:
500X15
700X12
900X12

Calf raise:
400lbsX12 for 3 sets

Lying hammy curls:
50X15
90X8
90X8

45min am cardio

good session, although was really tired.

[chest6]

I just sit upright and kick the weights off my knees and throw them over my head

Yep..at my gym theres this little foot bar..you just put your foot on there w the db on your knee and push off that plate..makes it a lot easier

thank you!
Ya, I hate cardio 2X's day. Ya, I'm eating right at about 3k cals and doing the 2/day cardio. I'm sick of cutting and wanting to speed up the process so I can bulk damnit!!

dont blame ya man..

[MuscleHead320lb]

Keep up the good work, Bro!!!

[UpstateTank]

whats yer weight down to audi? and whats your "goal" weight?

keep kickin ass bro!

[audis4]

Monday, March 06, 2007

Back/lats/bi's

Deadlift:
135X15
225X10
315X8
405X6
495X1
530X1 (up another 5lbs. since last week )

Narrow grip rows:
250X7
265X6
280X6

Wide grip rows:
220X8
235X7
250X6

Seated lat pulls (fist to lat)
110X8
110X8
110X8
slow and strict again.

Lat pull down:
160X8
160X8
160X8
Went ultra strict.

Hammer curls:
50X8
55X8
60X8
again, went slow/strict form

Single hand curls:
30X8
32.5X8
35X8
Slow/strict. Placed my elbow on back of a high seat and curled.

45min PWO cardio

Great session! Can't believe I hit 530 cutting! Can't wait to see what I will hit on the lean bulk!

[audis4]

Thanks for the compliments bros!!
I weighed in at 225.5 this morning on an empty stomach right out of bed. Losing weight ultra slow but I'm pretty positive it's not much muscle
Goal weight, not sure, just concerned about the BF% right now.

[MuscleHead320lb]

How much did you weigh at your heaviest?

[audis4]

253 holding too much fat/water

[UberSteroids]

Monday, March 06, 2007
Deadlift:
135X15
225X10
315X8
405X6
495X1
530X1

Damn Audis, You got a steel solid back!

So You weight 225.5 ?
Bah, I just checked in today's morning I am at 224.5.
Dang, You are so much stronger...
Hmm I was always wondering if I can lift more than I am... I never wanted to push myself too far, ever since I messed up my shouled badly, long time ago... Hmmm, always playing it safe, maybe even too safe.
Either way, no ****in way I could push 530 on deads hahah! Overkill for me right there!

Keep it up Big Guy!

[audis4]

Damn Audis, You got a steel solid back!

So You weight 225.5 ?
Bah, I just checked in today's morning I am at 224.5.
Dang, You are so much stronger...
Hmm I was always wondering if I can lift more than I am... I never wanted to push myself too far, ever since I messed up my shouled badly, long time ago... Hmmm, always playing it safe, maybe even too safe.
Either way, no ****in way I could push 530 on deads hahah! Overkill for me right there!

Keep it up Big Guy!

Thanks a lot bro! Hopefully my deads will continue to go up slowly and not go down for the remainder of my cut This summer, I'm hoping to hit 600
Ya, I weighed 225.5 this morning, dropping fat ever so slowly!

[audis4]

March 06, 2007

Chest/Tri's

Flat bench d-bells:
65X12 (warmup)
110'sX10
120'sX8
120'sX6....80X10 (dropset)

Incline d-bell bench:
95'sX10
100'sX8
100'sX7...60X8 (dropset)

flat flys d-bells:
55X8
60X8
65X8

Triceps

Tricep rope over head pull (machine, no idea the weight...)
3 sets 8

3 sets Dips (BW):
12 reps
10 reps
10 reps

45min PWO cardio

excellent session, felt strong weird enough.

[audis4]

Wednesday, March 07, 2007

OFF weights/cardio

my 'off' day cardio session will be sat or sun.

[Hellmaskbanned]

Audis my man. I remember giving you some trouble on a thread in the past where you had that avatar pic with you looking goofy as hell. Honestly thought you were some little wimp....But was I wrong! You've got some size & strength! Keep it up playa.

I've not been on here much, so I haven't had time to read logs. I like yours so I'll be following.

When were you up to 253lbs? I'm currently sitting between 265-275lbs and I look soft....It sucks, I want to drop around 20lbs or so.

[UberSteroids]

Good session there!

I like the photo.. arm is looking thick as hell! Nice!

[audis4]

Audis my man. I remember giving you some trouble on a thread in the past where you had that avatar pic with you looking goofy as hell. Honestly thought you were some little wimp....But was I wrong! You've got some size & strength! Keep it up playa.

I've not been on here much, so I haven't had time to read logs. I like yours so I'll be following.

When were you up to 253lbs? I'm currently sitting between 265-275lbs and I look soft....It sucks, I want to drop around 20lbs or so.

Thanks bro! No, I lifted ok for my size....that avatar was last year my goal was basically just to drop as much fat as possible. Got down to 185ish but lost a lot of muscle too. Thanks for the compliment bro! Good hell your huge!
I was 253 in the middle of january I believe. I was holding way too much BF so I'm cutting until may-june where I hope to get down to 10%ish
Thanks again for the compliment and I was goofy as shit hahah. I'm about 225 right now and I'm pretty close to as strong as I was when I was 250+ Thanks for following bro!

[audis4]

Good session there!

I like the photo.. arm is looking thick as hell! Nice!

Thanks bro, kind of a bad shot but wanted to change the pic. I'll post a diff. one next week.

[Snrf]

yeah u cant see much but your arm looks jacked.

:::snrf hides skinny arms in disgust:::

[audis4]

yeah u cant see much but your arm looks jacked.

:::snrf hides skinny arms in disgust:::

guess that was a lucky pic cause they aren't big at all but thanks for the compliment!
Ya, I just took random pics with my g/f, just thought I'd change the avvy up

[audis4]

Thursday, March 08, 2007

Shoulders/bi's

Standing military w/ longbar:
135X8
155X7
175X5
205X2.5

Shrugs w/ longbar:
225X10
315X8
495X5
585X3
735...held in hands for about 6 seconds...couldn't shrug...dropped to 495 and did 8 more shrugs.

Flys w/ D-bells:
50X8
55X8
60X8

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

45min PWO cardio

great workout session

[UberSteroids]

Are You using smith machine for shrugs? Or just a straight barbell ?
Good job my friend.

[audis4]

Are You using smith machine for shrugs? Or just a straight barbell ?
Good job my friend.

I always use the straight barbell in the squat cage...never the smith machine.
Thanks buddy!

[audis4]

Friday, March 09, 2007

Legs/bi's

Squat:
135X10
225X8
315X8...225X8....135X10 (would have gone up but felt it in my back too much)

Leg press:
600X12
900X8
1100X4...600X10

Calf raise:
400lbsX12 for 3 sets

Leg extension:
90X10
140X8
160X8

Hammer curls:
55X8
60X8
65X8...40X8

Single arm curls:
30X8
35X8
40x6

Pretty good session considering I'm cutting and have barely got any sleep this week :/

[audis4]

Saturday, March 10, 2007

OFF

[audis4]

Sunday, March 11, 2007

OFF weights
45min am cardio

[chest6]

everyone is getting a bum back

my back sucks..urs is feelin it..Faiz

Now nark is "out of commission"

[audis4]

ya f our backs!!!

[audis4]

Monday, March 12, 2007

back/bi's/cardio

too lazy to type up/forgot the #'s (nothing special) pulled 500 on deads

[audis4]

Tuesday, March 13, 2007

Chest/tri's

longbar flat bench (first time in about one year)
135X10
185X8
225X6
275X5
315X3

longbar incline:
185X8
205X7
225X6

longbar decline:
185X8
205X7
225X6

Tricep extension
3 sets

skullcrushers:
90X8
100X8
70X10

Reason for switching to longbar. Doc sust has been helping me come up with a powerlifting program. Will start powerlifting either next week (spring break) or when I start my lean bulk (little more inclined to start on lean bulk since I will be cycling )

[chest6]

Monday, March 12, 2007

back/bi's/cardio

too lazy to type up/forgot the #'s (nothing special) pulled 500 on deads

rofl what the hell.

I feel like this all the time but you gotta pull through and have the mental toughness..

[Hellmaskbanned]

everyone is getting a bum back

my back sucks..urs is feelin it..Faiz

Now nark is "out of commission"

I've noticed this. What the hell are you guys doing? Thats why I always wear a belt!

Currenly I can only workout legs and Abs from an injury/surgery.....and now tendinitus is kicking up in my knees from running sprints I can't run or lift lower body either now! AHHHH! someone kill me.

Yo Audis, whats your legs measure at right now? Got any pics?

Really focus on the legs, once those are jacked the upper bod just goes along for the ride.

Also what's your cycle gonna be?

[audis4]

my back isn't injured, just sore 2-3 days later. It's fine right now and better stay that way

I have a dumb leg shot but I'll post it anyways as my avy. They measure about 26.5"...wish they were much bigger

I'll pm you my cycle if you interested....let me know

[audis4]

^^shit terrible leg pic but I'll post a good one when I take pics. Don't ask what my g/f and I were doing.........

[audis4]

OFF
45min am cardio

[audis4]

These pics were takin about 1 month ago. I didn't post for a critique, I just had random pics cause my g/f and I were bored
Hellmask, can't really see jack shit on the legs but they measured 26.5" (mid to upper quad). I'll weigh in tomorrow but I'm around mid-low 220's.





^^no my g/f isn't pregnant, we had pillows in our shirts ROFL

[audis4]