audis training log

[audis4]

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

thanks bro...tryin to kill the ol legs!

[audis4]

Friday, January 19, 2007

Shoulders/bi's

Military press w/ longbar sitting
135X8
185X6
205X2
...to finish off, I did standing press with longbar
135X8
155X8
(I liked standing much more...feels more controlled)

Shrugs w/ longbar behind the back:
225X8
315X8
405X8
500X6

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

D-bell side raise:
30X8
35X8
40X6

Front raise weighted bar:
80X8
80X7
80X6

Hammer curls
55X8
60X8
65X6

bar curls
70X8
80X8
80X7

finished off with 30min PWO cardio
Great session...I was dead tired but hit it hard!

[audis4]

Saturday, January 20, 2007

OFF from weights and cardio

I started cal cycling and I'm only around 450 cals below maintenance on workout days and drop it to 600 on off days. It will take a little longer for me to lose the fat I want to get rid of but I hope to keep my hard earned muscle

[audis4]

Sunday, January 21, 2007

OFF

[chest6]

Friday, January 19, 2007

Shoulders/bi's

Military press w/ longbar sitting
135X8
185X6
205X2
...to finish off, I did standing press with longbar
135X8
155X8
(I liked standing much more...feels more controlled)

Shrugs w/ longbar behind the back:
225X8
315X8
405X8
500X6

Flys w/ D-bells:
45X8
50X8
55X8
D-bell side raise:
30X8
35X8
40X6

Front raise weighted bar:
80X8
80X7
80X6

Hammer curls
55X8
60X8
65X6

bar curls
70X8
80X8
80X7

finished off with 30min PWO cardio
Great session...I was dead tired but hit it hard!

random chest exercise??

[audis4]

random chest exercise??

shit, scratch that, not sure how that got in there

[UberSteroids]

Nice session audis.
Yeah, I agree on the standing militry press, sitting feels like my lower back is going to break in a minute. Can't keep tight form as I can while standing.

[audis4]

Monday, January 22, 2007

Back/lats/bi's

Deadlift:
225X8
315X8
365X6
....still feeling my lower back from that 500lbs dead from last week. Think I will forgo deads next week to take a break.

Narrow grip rows:
220X8
235X7
250X6

Wide grip rows:
220X8
235X7
250X5

Lat pull down:
205X6
220X5
235X4

Hammer curls:
55X8
60X8
65X7

Longbar curls:
65X8
85X8
95X6

30 min PWO cardio
Good workout session other than my lower back feeling tight as hell.

[audis4]

Tuesday, January 23, 2007

Chest/Tri's

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

Incline d-bell bench:
95'sX8
100'sX8
100'sX7

Incline flys d-bells:
55X8
60X8
70X7

Triceps

Tricep rope pull down (diff. machine that I normally use)
80X8
90X8
80X8

Behind the head press for triceps (one d-bell)
95X8
100X7
100X7

3 sets Dips (weighted):
60lbsX7
65lbsX6
70lbsX5

30 min am cardio
30 min PWO cardio

Workout was good...felt really shakey between sets which is weird.

[audis4]

Wednesday, January 24, 2007

OFF

[UberSteroids]

Wednesday, January 24, 2007

OFF

Go Audis Go!!
I can see You grow from here!

[audis4]

Go Audis Go!!
I can see You grow from here!

Thanks bro...I better grow

[UberSteroids]

Haha, You are man!
With the amounts of weight You're lifting there is no other way!
Freaking walking powerplant!

You should come up with a new product, called "Audis Power caps".
Directions:
Take 1 capsule 20 minutes before workout, You will get Audis' energy boos for about 45 minutes, enought to do Your full workout.

Sh!t... I'd buy it, I could use some of that power, thing is, I would probably break down and my arms would fall off after the pills stop working

[audis4]

Haha, You are man!
With the amounts of weight You're lifting there is no other way!
Freaking walking powerplant!

You should come up with a new product, called "Audis Power caps".
Directions:
Take 1 capsule 20 minutes before workout, You will get Audis' energy boos for about 45 minutes, enought to do Your full workout.

Sh!t... I'd buy it, I could use some of that power, thing is, I would probably break down and my arms would fall off after the pills stop working

appreciate the compliment but I don't have shit against most the guys on here! I just gotta keep hitting it hard. I need to get big

[UberSteroids]

Wake up Audis! It's been a week!
You better have some good lifts to post up!
Don't worry, Nark is getting flamed too

[audis4]

Monday, January 29, 2007

Back/lats/bi's

No deadlifts this week...will hit deads hard next week (just got my chalk/weight belt )

Narrow grip rows:
235X8
250X8
265X7

Wide grip rows:
220X8
235X8
250X7

Lat pull down:
205X7
220X6
220X5

Hammer curls:
60X8
65X7
70X6

Longbar curls:
65X8
95X6
105X4

30 min PWO cardio

Great workout session...feeling an awesome pump and felt damn powerful!

[audis4]

Wake up Audis! It's been a week!
You better have some good lifts to post up!
Don't worry, Nark is getting flamed too

dude, thursday was my 21st b-day.....the bartender said I had 26-30 shots in 1.5 hours my girlfriend drove me home and haven't been on all weekend to post

[UberSteroids]

Monday, January 29, 2007

Hammer curls:
60X8
65X7
70X6

Longbar curls:
65X8
95X6
105X4
30 min PWO cardio

Great workout session...feeling an awesome pump and felt damn powerful!

Damn, no kidding!

[audis4]

Tuesday, January 30, 2007

Chest/Tri's

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

Incline d-bell bench:
100'sX8
110'sX6
110'sX5

Flat flys d-bells:
60X8
65X8
70X7

Triceps

Tricep rope pull down (diff. machine that I normally use)
90X8
100X8
110X7

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

3 sets Dips (weighted):
65lbsX8
65lbsX7
65lbsX8

30 min PWO cardio

Great chest day!

[UberSteroids]

Tuesday, January 30, 2007

Chest/Tri's

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

Incline d-bell bench:
100'sX8
110'sX6
110'sX5

Flat flys d-bells:
60X8
65X8
70X7

Triceps

Tricep rope pull down (diff. machine that I normally use)
90X8
100X8
110X7

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

3 sets Dips (weighted):
65lbsX8
65lbsX7
65lbsX8

30 min PWO cardio

Great chest day!

Very nice lifts.
BW + 65, man.... with Your body weight, that is pretty impressive if You ask me.

So on the Dips, how do You do it ? Are You trying to focus on the chest or more on the triceps, because I try to hit the chest more than triceps by leaning with the chest forward.

[audis4]

Very nice lifts.
BW + 65, man.... with Your body weight, that is pretty impressive if You ask me.

So on the Dips, how do You do it ? Are You trying to focus on the chest or more on the triceps, because I try to hit the chest more than triceps by leaning with the chest forward.

Thanks a lot, ya I'm pulling about 300lbs

I tend to lean forward to hit my chest/tris....really gets 'em good!

[audis4]

Wednesday, January 31, 2007

OFF

[audis4]

Thursday, February 01, 2007

Legs

Squat:
225X10
315X8
405X7
435X6 (4 were deep, 2 not so deep)

Leg press:
600X10
900X8
1200X6

Leg extension:
100X10
135X10
200X8

Calf raises:
first 2 sets, high reps (12-13 reps) with the entire stack (400lbs + 2 total 45lbs
plates)
last 2 sets slow and controlled (2-3 seconds up, 4-5seconds down with 400lbs + 4 total 45lbs plates)

30min PWO cardio

awesome workout session...felt hella pumped!!

[audis4]

1,200lbs leg press for 6 reps

photo taken feb. 01, 2007

[audis4]

435lbs squat for 6 reps (4 deep)

[audis4]

455lbs dead for 2 reps...and yes, I locked it out but my friend sucks at taking pics

2 weeks ago I got 500 for 1 rep with no chalk/gloves. Hopefully I'll be over 500 on monday

photo taken Jan. 23, 2007

...I like the look on my face

[chest6]

Very nice..Im addin 1120 on the leg press....? Im guessing there are 4 100lb plates and 8 45's on each side? I wish I had a leg press machine like that

Is the squat pic at the bottom of the movement?

[audis4]

Very nice..Im addin 1120 on the leg press....? Im guessing there are 4 100lb plates and 8 45's on each side? I wish I had a leg press machine like that

Is the squat pic at the bottom of the movement?

yes, you are correct about the leg press

not sure about the squats, the camera is slow, I should take a video to really see. I'm guessing it's pretty close to the bottom.

[UberSteroids]

Nice man! Nice!

I see that You got the same leg press machine as on my gym!

Good lifts brother!
Thanks for the photos!

[audis4]

Nice man! Nice!

I see that You got the same leg press machine as on my gym!

Good lifts brother!
Thanks for the photos!

Thanks a lot bro! means a lot! Let's get huge!!

[audis4]

Friday, February 02, 2007

Shoulders/bi's

Military press w/ longbar standing
135X8
175X6
185X5

Shrugs w/ longbar behind the back:
225X8
315X8
405X8
525X3

Flys w/ D-bells:
45X8
55X8
65X6

longbar push to chin (no idea what this is called)
95X8
115X8
135X6

Hammer curls
60X8
65X8
70X6

curls with 5 5lbs weights on each side:
5 reps then subtract 5lbs.

finished off with 30min PWO cardio

Great workout....my legs are dead from yesterday

[chest6]

Friday, February 02, 2007

Shoulders/bi's

Military press w/ longbar standing
135X8
175X6
185X5

Shrugs w/ longbar behind the back:
225X8
315X8
405X8
525X3

Flys w/ D-bells:
45X8
55X8
65X6
longbar push to chin (no idea what this is called)
95X8
115X8
135X6

Hammer curls
60X8
65X8
70X6

curls with 5 5lbs weights on each side:
5 reps then subtract 5lbs.

finished off with 30min PWO cardio

Great workout....my legs are dead from yesterday

I think you mean side laterals

[audis4]

I think you mean side laterals

ya, I guess flys are for chest
I suck with the names of exercises

[chest6]

its coo...I was confused last week with the one chest movement..now I nkow wut u meant to say

side laterals...lateral raises..whichever

[JohnboyF]

Impressive snaps audis...

also on ur squats audis i noticed your foot placment is pretty close.. means u got some strong hamms.. good stuff man.. i need to go alot further than that...

Also ur upper body is alot leaner bro.. nice

Also if i can give u feedback.. i think ur calves are a bit behind, when i looked on squat pic and deads pic they are lagging a bit.. i could be wrong

[audis4]

Impressive snaps audis...

also on ur squats audis i noticed your foot placment is pretty close.. means u got some strong hamms.. good stuff man.. i need to go alot further than that...

Also ur upper body is alot leaner bro.. nice

Also if i can give u feedback.. i think ur calves are a bit behind, when i looked on squat pic and deads pic they are lagging a bit.. i could be wrong

Thanks a lot bro! I'll post better pics of my legs/calves. They aren't as big as yours but I'll see what I can come up with. Thanks for the compliments, means a lot! I need to keep truckin and get hella lean!

[UberSteroids]

Man on that deadlift photo, I am just thinking if I did that, how the F could I keep that bar without straps.. I mean I am at 300s and its pretty damn hard!
You could squeeze someones head out of the neck with that grip!
Very good!
And Yeah, You do look lean man! I agree on that.
How is the cardio comming along ? Looks like You keep it up good! I'm jealous!

[audis4]

Man on that deadlift photo, I am just thinking if I did that, how the F could I keep that bar without straps.. I mean I am at 300s and its pretty damn hard!
You could squeeze someones head out of the neck with that grip!
Very good!
And Yeah, You do look lean man! I agree on that.
How is the cardio comming along ? Looks like You keep it up good! I'm jealous!

Thanks man! I've only been doing deads since Novemeber? something like that.
I'm going to use chalk on monday and see if I can get more than my 500 max
cardio is going fine. I have been doing it 4-5days/week PWO only for 30 min. I'm trying to lose BF as slow as possible and hold on to my muscle. Will start a very very lean lean bulk june 1 and I can't wait! My goal is to be at 10% or under by June 1.

[audis4]

Saturday, February 03, 2007

OFF

[UberSteroids]

Oh man, %10 or below that's some low bf You'll be looking like a diamond!

I got all February and Match to bulk, than April starting strict cutting down till I get down to 11%-12%, than very lean/clean bulk and try to maintaing that bf till October when I plan on doing my 12 week cycle.
Man if everything goes well and with the plan, I should be looking pretty damn good by Feb 2008
Let's get it on! Gotta get huge Audis!