audis training log

[UberSteroids]

Damn brother. That's a nice size leg!
Who is that girl on the picture? Is that Your wife? Audis married?

[audis4]

hahaha no not yet...still in college. We've talked about marriage when we're both done with school.
I'll be a senior next year and she'll be a junior.

[UberSteroids]

Good deal!
Still, when You're in a relationship and talking about kids, marriage etc. Well You are pretty much married hahahah!
Good deal brother, good deal!

[audis4]

Thursday, February 22, 2007

Legs

Squat:
135X10
225X8
315X8
315X8
315X8...225X8
took chest's advice, went much deepre...wouldn't be suprised if my balls were rubbing on the ground

Leg press:
700X8
1000X8
1200X6...1000X5

Leg extension:
160X8
180X8
200X6

Calf raise:
3 sets with 3 plates on each side +400lbs stack
...each set, done slow/controlled. 4-5 second count up/down for 8 reps.

45min PWO cardio

good session

[UberSteroids]

Thursday, February 22, 2007

Legs

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

Leg press:
700X8
1000X8
1200X6...1000X5

Leg extension:
160X8
180X8
200X6

Calf raise:
3 sets with 3 plates on each side +400lbs stack
...each set, done slow/controlled. 4-5 second count up/down for 8 reps.

good session

For tommorows leg workout

[audis4]

Thought I needed an off day today because squats/leg press killed me yesterday and I was really tired today....I will see if I can't hit shoulders tomorrow or thursday but will be doing cardio at least

[MuscleHead320lb]

Bro, this is the first time I have read your log. Those are some damn nice numbers. I have only read the last page so far, but I figured if you were taking the time to help me out, it was the least I could do. Once I post my Macros for you in my thread, I will come back and read all 8 pages of your log. Keep up the great work!!!!

[audis4]

Bro, this is the first time I have read your log. Those are some damn nice numbers. I have only read the last page so far, but I figured if you were taking the time to help me out, it was the least I could do. Once I post my Macros for you in my thread, I will come back and read all 8 pages of your log. Keep up the great work!!!!

thanks a lot man! and I'll be keeping tabs on your diet/workout forum as well you will be shedding that fat in no time!!

[THE_DOME]

yea audis been real busy with work and school. Keep working hard looks like its paying off

[audis4]

yea audis been real busy with work and school. Keep working hard looks like its paying off

ya, work and school
Thanks dome, just trying to catch up to you!

[MuscleHead320lb]

Just finished reading your entire log. Great progress. Like a few of the other guys. I would like to see some pics or vids of your workouts.

This is definitely a thread I will be keeping an eye on.

[audis4]

Just finished reading your entire log. Great progress. Like a few of the other guys. I would like to see some pics or vids of your workouts.

This is definitely a thread I will be keeping an eye on.

Thanks bro for checking it out
I have a few pics on page 5? but I want to take a couple videos

[audis4]

Saturday, February 24, 2007

Shoulders/bi's

Military press w/ longbar standing
135X10
185X6
205X1.5 drop set of 135X7

Shrugs w/ longbar behind the back:
225X8
315X8
405X8
495X8

Flys w/ D-bells:
55X8
60X8
65X8

D-bell front raise:
27.5X8
30X8
32.5X8

Hammer curls
60X8
65X8
65X8

Preacher curls (slow and controlled):
65X8
65X8
65X6

weighted bar curl:
70X8

45min PWO cardio

Good session overall...nice taking friday off

[UberSteroids]

Preacher curls 65s dumbbells right?

[audis4]

Preacher curls 65s dumbbells right?

no, I did preachers standing with 65's and did a drop set with 50's...arms were dead. Went light on preacher with the bar...only like 65 or 70 lbs. Did a 3-4 second up and down count.

[UberSteroids]

no, I did preachers standing with 65's and did a drop set with 50's...arms were dead. Went light on preacher with the bar...only like 65 or 70 lbs. Did a 3-4 second up and down count.

Oh yea, I love doing these. As You see it beeing incorporated to my "Uber Bicep" routine , got bar preachers with 60-70lbs total. Works so damn well, especially when done after heavy sets!

[audis4]

Monday, February 26, 2007

Deadlift:
225X8
315X6
405X4
495X1 <----probly could have done one more but wanted to max out
525X1 <----oh ya, finally hit the 525!! Held for about 10 seconds


Narrow grip rows:
250X8
265X6
280X5...205X6 (drop set)

Wide grip rows:
235X8
250X6
265X4

Lat pull down:
190X8
205X7
220X6

Bent over pulls (for upper back):
135X12
175X8
185X8

isolate one-arm hammer curls:
35X8
40X7
standing hammer curls:
65X8....50X7.....35X6 (drop set)

45min am cardio
45 min PWO cardio

[UberSteroids]

Cheez Audis... I wish I had Your back man. This is a lot of weight You are lifting there, and so many sets. That's what I like. No way I can get these numbers though.

Great job!

[audis4]

^^thanks uber!! Oh, you will soon, trust me!
I'm cutting. When I start my lean bulk/cycle, I hope to easily hit 600 @ least by mid summer if not before.

[UberSteroids]

Ha!! 600! I am sure You will!
Honestly and I dont want to sound negative, I can't imagine myself lifting 500 on deadlift. I mean... I tried 360 last time, and I had really hard time with just my grip and getting it off the floor! Pulled my back too... so then add another 140!!! Wow... I mean maybe some day...sure.. but not too soon. Getting that grip is a real problem for me... I want to say, main problem in deadlift!
Will keep at it! Don't let me catch You!

[audis4]

you wear a belt correct? Have you tried using chalk? I just use chalk/belt and works wonders. I can grip that bar like it's my bitch

Dude, you WILL hit 500lbs on deads...I know it! Wait till your first cycle, you'll probly school us all.

[UberSteroids]

Thanks for believing in me! I really appreciate it!
Holy crap.... I did not wear the belt at all. No chalk either.
Ok, gimme some advice on the belt part.
How tight does it have to be. I think it needs to be pretty damn tight. Pretty much tight enough to keep my guts from exploding right ?
I'm all ears.

How the hell could I forget about the belt!

[audis4]

Thanks for believing in me! I really appreciate it!
Holy crap.... I did not wear the belt at all. No chalk either.
Ok, gimme some advice on the belt part.
How tight does it have to be. I think it needs to be pretty damn tight. Pretty much tight enough to keep my guts from exploding right ?
I'm all ears.

How the hell could I forget about the belt!

I bought a belt...forgot the name of the web site but was only like $70-75. Mine's snug enough to where it won't move around when I'm lifting. I would use the belt when I hit over 400lbs. Chalk gives me crazy grip! I love it. I think both are a MUST for deadlifting!

[chest6]

yeahhhh buddday 525.

Yes sir chalk is a must. I dont know where u got ur belt

But mine was $15

[audis4]

Tuesday, February 27, 2007

Chest/Tri's

Flat bench d-bells:
70X12 (warmup)
120'sX9
120'sX8
120'sX6

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

incline fly d-bells (went lighter and squeezed harder):
45X12
47.5X12
50X12

Triceps

Tricep rope pull down:
90X10
90X10
90X10
(didn't move up in weight...wanted to stay @ 90 so I could hold and go slower)

close grip bench:
135X8
155X7
165X5

45min am cardio
45min PWO cardio

Good workout session overall!

[UberSteroids]

Nice sessions there chief.
I see that You are nailing the close grip bench now! Nice...

Oh by the way, Tuesday 27th not 26th You got a mistake there in the date

[audis4]

oh gotcha ill change it!
Thanks bro...ya! go close grip!

[JohnboyF]

audis,

how are you finding the double cardio sessions treating you bro?

do u feel that u really need them

[audis4]

audis,

how are you finding the double cardio sessions treating you bro?

do u feel that u really need them

Hey Faiz!
Well, I just started doing it 2x's/day and I like it so far. I think I will stick with it until I end my cut. I will most likely up my morning cardio to 1 hour and keep the 45min PWO. I'm having the toughest time losing the stomach fat. I've been dopping around 1lbs/week and haven't noticed much muscle loss.

Any suggestions as far as cardio? I know chest said he did cardio 2x's/day to get to 11% and I think we have similar metabolisms.

I have been sticking to my diet 100% and I'm going to stick to it and will lower cals slightly in about 10-12 weeks.

I'm doing calorie cycling and cals look like this: 2,986cals on workout days and 2,750cals on rest days.

[audis4]

Wednesday, February 28, 2007

OFF from cardio/weights

[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!

[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

[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..

[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 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.

[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!