audis training log

[audis4]

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

Tomorrow I can't wait. Not sure how much I'll be able to do because it's my first time but I'll go heavy as possible!

[audis4]

Thursday December 28, 2006

OFF

Wanted to do 45min of am cardio but it's my sisters 19th b-day so I went to coffee with her instead Will resume tomorrow with 2 cardio sessions. Diet is spot on...and has been besides Christmas and Thanksgiving

[*Narkissos*]

Nark doesnt like lunges.

Hey i didn't say i don't like 'em

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.

But yes.. that's my reason for not including 'em offseason.

They're just that.. a supplemental exercise imo.

I toss 'em in during contest prep solely.

[chest6]

...And I think I was doing it while bulking. Prolly won't hit em again til I get under 12% (If I can ever do that )

[UberSteroids]

Under %12 ? Ha... I've never been at %13. Always 14 all the way up to 19.
I NEVER did damn cardio. Yes, I do mountain bike during the spring time etc, play some volleyball and stuff. But CARDIO... nah, never. I hate it. I think the only machine I can see myself using is elliptical, a good elliptical with some resistance on it. That sh!t works, I tried it couple of times.

[UberSteroids]

Tomorrow I can't wait. Not sure how much I'll be able to do because it's my first time but I'll go heavy as possible!

Oh yeah, todays my shoulder day and I'm starting BB military press as well. I think I'll start off with barbrell only for warm up, than put some 25s on each side, than some 35s and see how that goes.
I don't want fuk anything up.

[audis4]

Hey i didn't say i don't like 'em



But yes.. that's my reason for not including 'em offseason.

They're just that.. a supplemental exercise imo.

I toss 'em in during contest prep solely.

Ok, I'll use them only as a supplementary exercise then thanks Nark!

[audis4]

Oh yeah, todays my shoulder day and I'm starting BB military press as well. I think I'll start off with barbrell only for warm up, than put some 25s on each side, than some 35s and see how that goes.
I don't want fuk anything up.

sounds good bro I'll let you know what I hit

[audis4]

Friday December 29, 2006

Shoulders

FUK!! I wanted to do the longbar military press but everyone was on them and I was PISSED!!! Next week I guess
Military press:
Warmup with 75'sX10
D-bells
100'sX8
100'sX8
110'sX5 80X7 65X5

Shrugs w/ longbar:
225X8
315X8
405X8
455X3
405X4
315X8
225X8

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

D-bell side raise:
30X8
35X8
40X7

Front raise weighted bar:
65X8
75X7
75X6

45min am cardio
30min PWO cardio

Ok workout session.

[audis4]

Saturday, December 30, 2006

OFF from weights/cardio
(going out of town today, was going to work legs but will hit them monday )

[italianplayboy09]

Friday December 29, 2006

Shoulders

FUK!! I wanted to do the longbar military press but everyone was on them and I was PISSED!!! Next week I guess
Military press:
Warmup with 75'sX10
D-bells
100'sX8
100'sX8
110'sX5 80X7 65X5

Shrugs w/ longbar:
225X8
315X8
405X8
455X3
405X4
315X8
225X8

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

D-bell side raise:
30X8
35X8
40X7

Front raise weighted bar:
65X8
75X7
75X6

45min am cardio
30min PWO cardio

Ok workout session.

ahhh, damn i wanted to see what you thought about barbell compared to db.

[audis4]

Sunday December 31, 2006

OFF from lifting today, hitting it tomorrrow. Going back to college

45min am cardio

[audis4]

Monday January 01, 2007

The damn gym isn't open Hitting it hard tomorrow!!

[audis4]

Tuesday, January 02, 2007
Back/lats/bi's

Deadlift:
225X8
315X6
405X4
475X1
365X5

Narrow grip rows:
205X8
225X8
250X6

Wide grip rows:
205X7
225X6
235X6

Lat pull down:
180X8
190X7
205X6

Hammer curls:
45X8
50X8
55X8
60X7
50X6

Longbar curls:
80X8
90X6
70X5
My bi's are so dead after hammers

45min am cardio
Great workout overall!

[UberSteroids]

Tuesday, January 02, 2007
Back/lats/bi's

Deadlift:
225X8
315X6
405X4
475X1
365X5

Hammer curls:
45X8
50X8
55X8
60X7
50X6

My bi's are so dead after hammers

Damn, some heavy hammer lifts, I need to lift like that!
475 x 1 It's my goal to hit this year, can't believe You just started deadlifts! Some strong back You got there Audis!
Very nice lifts!
Keep it up brother! Don't let the small Uber catch You!

[audis4]

hahaah dude your biceps are MUCH bigger than mine. Not sure how I can hammer as much as I do with such small biceps

You'll be past me in no time Time to hit the gym this afternoon. I'm thinking chest/tri's

[UberSteroids]

hahaah dude your biceps are MUCH bigger than mine. Not sure how I can hammer as much as I do with such small biceps

You'll be past me in no time Time to hit the gym this afternoon. I'm thinking chest/tri's

Yeah that should give You enough motivation for whole 2007! Because I am after You, and not even thinking about stopping!
Thanks!
Now, rip that muscle apart Audis!!!

[audis4]

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:
50X8
60X8
70X8

Triceps

Tricep rope pull down
80X8
90X8
100X8

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

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

Great workout!

Am cardio for 45 min
PWO cardio 30 min.

[UberSteroids]

120s x 7 man.. nice job!

[audis4]

120s x 7 man.. nice job!

Thanks bro! Trying me best. I'm going to be feeling my chest/tri's tomorrow I know!

[UberSteroids]

Oh yea, I bet You will haha.
Same here, when I workout my chest and tris, next day, when I try to get up and since I sleep on my stomach, I just can't because my tris just freezes half way up, it's so beat up hahaha. At least I know I did a good workout!

[audis4]

Thursday, December 04, 2006

Legs

Leg press:
500X10
800X9
1000X7

Squat:
135X10
225X8
315X7
365X3
135X10

Leg extension:
25X10
50X8
70X8

Lying Leg Curls:
50X8
90X8
110X8

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

45min am cardio

Great workout, my legs are DEAD!!

[chest6]

400lb plates?

[audis4]

400lb plates?

well its the entire stack that equals 400lbs then I added on 2 45lbs plates then 3 45's then 4 45's etc. sorry that was confusing.

[UberSteroids]

Thursday, December 04, 2006

Legs

Leg press:
500X10
800X9
1kX7

Great workout, my legs are DEAD!!

You guys are killing me! 1k x 7 haha!
Nice job Audis!
Which leg press machine do YOu use ?
The one I use kind of makes me sit almost upside down. Is that the one You use ?

[audis4]

You guys are killing me! 1k x 7 haha!
Nice job Audis!
Which leg press machine do YOu use ?
The one I use kind of makes me sit almost upside down. Is that the one You use ?

thanks dude, my personal best is a couple pages back, I think I got something like 1,245lbs for 3?

I sit at an incline with feet about 8 inches apart and bring knees to chest. I can take a pic next time if you want to see what the leg press looks like. I'm weak on squats, need to beef those up

[UberSteroids]

Yeah Im not a squatter (maybe because I never did it ) haha.
Anyways I am going to start squat first leg workout which will be in about 2 days. See how that goes.
It would be cool if You had a photo of the machine Youre using.
Thanks!

[audis4]

Yeah Im not a squatter (maybe because I never did it ) haha.
Anyways I am going to start squat first leg workout which will be in about 2 days. See how that goes.
It would be cool if You had a photo of the machine Youre using.
Thanks!

you got it, i'll try to remember to take my camera

squatting will definitely help your deadlifts as well which is always a good thing for me
Be prepared not to walk for a couple days I did legs yesterday and woke up to do cardio and was like righttttt, going back to bed...could barely walk to the toilet to piss

[UberSteroids]

Be prepared not to walk for a couple days I did legs yesterday and woke up to do cardio and was like righttttt, going back to bed...could barely walk to the toilet to piss

Haha!

[audis4]

Friday, December 05, 2006

Shoulder/bi's

Military press with longbar (finally!!) <---I know, not heavy but it's my first time with the longbar
135X8
185X7
205X5

Shrugs w/ longbar:
225X8
315X8
405X8
495X3

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

D-bell side raise:
30X8
35X8
40X7

Front raise weighted bar:
60X8
70X6
80X6

Not sure what its called but you grip the bar and bring your fists to your chin working shoulders.
100X8
110X8
110X7

2 bicep workouts with 5 5lbs plates on each side do five reps, removing 5 lbs. every time.

No cardio, forgot my heart rate monitor (and my legs are sore as shit!!) and camera (sorry uber).

Great workout session!

[italianplayboy09]

doing long bar for your first time thats pretty good weight man. so what did you think? do you prefer the long bar or dbs?

[audis4]

doing long bar for your first time thats pretty good weight man. so what did you think? do you prefer the long bar or dbs?

I like them both, definitely going to have to get use to the longbar. I think I'll alternate every week and see if I keep building

[UberSteroids]

Low ? You call 205 military press low ? I bet You all I'm gonna do is barbell with 45lb plate on each side, yup 135, ok MAYBE 155.
Thats a powerfull lift man. Good job.

[audis4]

Low ? You call 205 military press low ? I bet You all I'm gonna do is barbell with 45lb plate on each side, yup 135, ok MAYBE 155.
Thats a powerfull lift man. Good job.

thanks dude! Hopefully next week will be 2 plates

[audis4]

Saturday, January 06, 2007

OFF

45min am cardio

[audis4]

Sunday, January 07, 2006

OFF

Carb load day

No cardio (woke up with a hot chick in my bed )

[QuieTSToRM33]

nice numbers my friend ... impressive ... keep up the hard work

[audis4]

nice numbers my friend ... impressive ... keep up the hard work

Thanks storm! Time to hit up another hard week starting tomorrow!

[audis4]

Monday, January 08, 2006

back/lats/bi's

Deadlift:
225X8
315X6
495X1 needed a slight budge to lock out
405X6

Narrow grip pulls:
205X8
225X8
235X8

Wide grip pulls:
205X8
225X7
235X6

Lat pull down:
190X8
205X6
225X4

Hammer curls
50X8
55X8
65X6

longbar curls
65X8
85X8
95X5

Double bicep curl (standing, ropes)
30X8
40X8
45X6

45min am cardio
30min PWO cardio

Excellent workout today!

[*Narkissos*]

thanks dude, my personal best is a couple pages back, I think I got something like 1,245lbs for 3?

I sit at an incline with feet about 8 inches apart and bring knees to chest. I can take a pic next time if you want to see what the leg press looks like. I'm weak on squats, need to beef those up

I'd like that.