audis training log

**UberSteroids** · 02-18-2007, 11:26 AM

Most bodybuilders lifting 500 on bench? No.. I don't think so...

**chest6** · 02-18-2007, 02:01 PM

Hm..I dunno about most. But a good number can. I've seen in vids those who can: Coleman, Jackson, Levrone, Ruhl

**rodosman** · 02-18-2007, 08:42 PM

They may not workout with 500lbs or even try to hit 500. But my point was they are very strong.

**audis4** · 02-19-2007, 03:37 PM

Sunday, February 19 and monday, february 20th <---had today off from school and my g/f came home with me

OFF...will do back/bi's tomorrow

**audis4** · 02-20-2007, 12:16 AM

Monday, February 19, 2007

Deadlift:
225X8
315X8
405X6
495X4
(didn't max out this week...will see if I can hit 525-530 next monday

)

Narrow grip rows:
250X6
265X6
280X5

Wide grip rows:
235X6
250X6
250X5

Lat pull down:
205X6
220X5
190X6 <---went a bit slower, not sure why I went to 190

Hammer curls:
60X8
60X8
65X8

1 set curls with bar:
80X8

2 sets of isolated curls:
35X8
35X8

45 min PWO cardio

Not my strongest session...got a max of 4.5 hours of sleep last night and had to drive 3 hours back to college

**audis4** · 02-20-2007, 11:03 PM

Tuesday, February 20, 2007

Chest/Tri's

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

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

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

Triceps

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

Behind the head press for triceps (one d-bell)
90X8
90X8
90X8

45min PWO cardio

Good workout session

**audis4** · 02-21-2007, 05:19 PM

Wednesday, February 21, 2007

OFF

**THE_DOME** · 02-21-2007, 10:19 PM

good work audis, getting stronger i see

**audis4** · 02-22-2007, 12:37 PM

Originally Posted by THE_DOME

good work audis, getting stronger i see

thanks bro! I never see you on anymore

**audis4** · 02-22-2007, 12:58 PM

Kind of a dark leg shot but I don't think I've posted a pic of my legs....just a pic until I post my full body shot in may or june

Measured today at 26.5"...middle to upper quad.

Just a random pic, forearms are getting a bit more defined. Noticed my abs are the last place I'm losing the fat

**UberSteroids** · 02-22-2007, 01:16 PM

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

Audis married?

**audis4** · 02-22-2007, 01:23 PM

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** · 02-22-2007, 04:12 PM

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** · 02-22-2007, 08:31 PM

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

**audis4** · 02-23-2007, 08:17 PM

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** · 02-23-2007, 08:38 PM

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** · 02-23-2007, 09:00 PM

Originally Posted by 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!!!!

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** · 02-23-2007, 09:18 PM

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

**audis4** · 02-23-2007, 09:23 PM

Originally Posted by THE_DOME

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** · 02-24-2007, 10:52 AM

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** · 02-24-2007, 01:54 PM

Originally Posted by 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.

Thanks bro for checking it out

I have a few pics on page 5? but I want to take a couple videos

**audis4** · 02-24-2007, 05:07 PM

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** · 02-24-2007, 06:09 PM

Preacher curls 65s dumbbells right?

**audis4** · 02-24-2007, 06:22 PM

Originally Posted by UberSteroids

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** · 02-24-2007, 06:39 PM

Originally Posted by audis4

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** · 02-26-2007, 09:25 PM

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** · 02-26-2007, 09:41 PM

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** · 02-26-2007, 09:46 PM

^^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** · 02-26-2007, 10:03 PM

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** · 02-26-2007, 10:06 PM

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** · 02-26-2007, 11:21 PM

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** · 02-26-2007, 11:46 PM

Originally Posted by 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!

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** · 02-27-2007, 03:03 AM

yeahhhh buddday 525.

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

But mine was $15

**audis4** · 02-27-2007, 11:40 PM

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** · 02-27-2007, 11:58 PM

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** · 02-28-2007, 12:13 AM

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

**JohnboyF** · 02-28-2007, 12:24 AM

audis,

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

do u feel that u really need them

**audis4** · 02-28-2007, 03:29 PM

Originally Posted by FaizakaFez

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** · 02-28-2007, 03:33 PM

Wednesday, February 28, 2007

OFF from cardio/weights

**UberSteroids** · 03-01-2007, 08:40 PM

Originally Posted by audis4

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