Thread: audis training log
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01-19-2007, 10:23 AM #161Originally Posted by UberSteroids
thanks bro...tryin to kill the ol legs!
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01-19-2007, 07:09 PM #162
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!
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01-20-2007, 01:37 PM #163
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
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01-21-2007, 03:31 PM #164
Sunday, January 21, 2007
OFF
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01-21-2007, 04:04 PM #165Originally Posted by audis4
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01-21-2007, 04:51 PM #166Originally Posted by chest6
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01-21-2007, 04:51 PM #167
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.
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01-22-2007, 08:57 PM #168
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.
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01-24-2007, 10:27 AM #169
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.
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01-24-2007, 10:28 AM #170
Wednesday, January 24, 2007
OFF
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01-24-2007, 10:48 AM #171Originally Posted by audis4
I can see You grow from here!
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01-24-2007, 12:03 PM #172Originally Posted by UberSteroids
Thanks bro...I better grow
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01-24-2007, 02:07 PM #173
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
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01-24-2007, 09:17 PM #174Originally Posted by UberSteroids
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
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01-29-2007, 03:31 PM #175
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
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01-29-2007, 08:36 PM #176
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!
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01-29-2007, 08:38 PM #177Originally Posted by UberSteroids
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
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01-29-2007, 08:39 PM #178Originally Posted by audis4
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01-31-2007, 10:25 AM #179
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!
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01-31-2007, 10:44 AM #180Originally Posted by audis4
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.
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01-31-2007, 12:17 PM #181Originally Posted by UberSteroids
I tend to lean forward to hit my chest/tris....really gets 'em good!
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01-31-2007, 07:41 PM #182
Wednesday, January 31, 2007
OFF
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02-01-2007, 07:42 PM #183
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!!
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02-01-2007, 07:45 PM #184
1,200lbs leg press for 6 reps
photo taken feb. 01, 2007
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02-01-2007, 07:46 PM #185
435lbs squat for 6 reps (4 deep)
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02-01-2007, 07:47 PM #186
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
Last edited by audis4; 02-01-2007 at 07:59 PM.
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02-01-2007, 08:27 PM #187
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?
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02-01-2007, 08:30 PM #188Originally Posted by chest6
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.
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02-01-2007, 10:32 PM #189
Nice man! Nice!
I see that You got the same leg press machine as on my gym!
Good lifts brother!
Thanks for the photos!
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02-02-2007, 10:14 AM #190Originally Posted by UberSteroids
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02-02-2007, 07:35 PM #191
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
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02-02-2007, 07:43 PM #192Originally Posted by audis4
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02-02-2007, 08:04 PM #193Originally Posted by chest6
I suck with the names of exercises
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02-02-2007, 08:12 PM #194
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
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02-02-2007, 08:25 PM #195Banned
- Join Date
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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
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02-02-2007, 09:00 PM #196Originally Posted by FaizakaFez
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02-03-2007, 02:50 PM #197
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!
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02-03-2007, 03:30 PM #198Originally Posted by UberSteroids
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.
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02-03-2007, 03:32 PM #199
Saturday, February 03, 2007
OFF
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02-03-2007, 03:37 PM #200
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!
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