audis training log

[audis4]

Monday: Chest/Tri's
Tuesday: Legs/Bi's
Wednesday: OFF
Thursday: Shoulders
Friday: Back (sometime I add a 2-3 BI workouts)

Every now and then, I switch up legs and back day.

[audis4]

Monday December 04, 2006

Flat Bench D-bells:
Warmup w/ 65'sX10
120'sX13
130'sX10
135'sX8

Incline Bench D-bells:
110'sX8
120'sX8
125'sX8

Feeling a crazy pump in my chest. I had excellenet form from what my two workout buddies said and needed a spot on the last 125lbs incline press.

Lying flat flys D-bells:
60X8
70X8
75X8

Went slow and controlled with the flys.

Ticeps D-bell behind the head:
95X8
100X8
100X8

Tricep pulldown:
The weights aren't listed on this machine so I really don't know how much I'm pulling but I go to failure for 3 sets of 8.

I felt an awesome pump after this workout and know I will be feeling this tomorrow!

[audis4]

Tuesday December 05, 2006

Back/lats

Deadlift:
135X10
225X8
315X6
405X4
455X2
**no gloves or straps; only lower back support

Narrow grip pulls:
205X8
225X8
250X6
315X5

Wide grip pulls:
205X6
225X6
235X6

Lat pull down:
180X8
190X6
200X6

D-bell lat pull (not sure what this is called):
120X8
120X8
120X8

[THE_DOME]

nice audis
subscirbed

[audis4]

Wednesday December 06, 2006

OFF Today.

[audis4]

Thursday December 07, 2006

Shoulders

Military press:
Warmup with 80lbs weighted bar
D-bells
100X9
110X8
120X7 <----ya, that was heavy!!

Shrugs w/ longbar:
225X10
315X8
405X8
455X6
315X8

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

D-bell side raise:
25X8
25X8
30X8

Front raise weighted bar:
60X8
60X8
70X8

Overall, excellent session! Feeling a great pump and can't wait for legs/bi's tomorrow!

[audis4]

Friday December 08, 2006

Legs/Bi's

Leg press:
500X10...warmup
700X8
1000X8
1200X8--->good form; knees to chest. Feet about 8-10in apart.
1345X4--->OMG these were bitches; this was the sloppiest set but it's the most weight I've done.

Squat:
135X10
225X8
275X8
275X8
could have gone up but wanted to go as deep as possible.

Leg extension:
70X10
120X8
130X8

Hammer curls:
45X8
50X8
55X8
60X6

longbar@85lbs decreasing weight on each set...5 total sets

Double bicep curl on rope:
35X8
40X8
45X8

[audis4]

Monday December 12, 2006

Chest/tri's

Flat bench d-bells:
warmup w/ 65's for 12
120'sX10
120'sX8
120'sX8
Went a little slower so i didn't have to add magnets.

Incline d-bell bench:
100'sX8
110'sX8
110'sX8
again, went slower

Incline flys d-bells:
50X8
55X8
60X8

Triceps

close grip bench:
135X8
185X8
185X8

Dips:
3 sets of 8

My triceps are fried along with my chest!!
Need to get back to studying for finals
Ok workout session overall.

[UpstateTank]

get it big guy!

[audis4]

get it big guy!

thanks man, tryin

[mavsluva]

Dang, Audis. You're a strong dude.

[audis4]

Dang, Audis. You're a strong dude.

oh well thanks for the compliment!

Trying to keep my lifts nice in heavy...well heavy for me anyways

[audis4]

Tuesday December 12, 2006

Back/lats

Deadlift:
135X10
225X8
315X8
405X4
455X1
465X1 <--- no gloves/straps/belt....just raw power

Narrow grip pulls:
205X8
220X8
235X8

Wide grip pulls:
205X8
220X8
220X8

D-bell lat pull:
110X8
110X8
110X8

Good workout session today.

30min jogging before breakfast
30 min on elliptical PWO

[audis4]

Wednesday December 13, 2006

45 min of am cardio like usual.

OFF today.

[audis4]

Thursday December 14, 2006

Shoulders

Military press:
Warmup with 80lbs weighted bar
D-bells
50'sX10
90'sX8
100'sX8
110's in each handX8


Shrugs w/ longbar:
135X8
225X8
315X8
405X8

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

D-bell side raise:
25X8
30X8
30X8

Front raise weighted bar:
65X8
65X8
65X8

finished with 20 min of cardio.

I only got a few hours of sleep last night feeling tired but still managed to lift decent weight

[audis4]

Friday December 15, 2006

legs/bi's

not going to even post what i did, it was weak and I am tired.

[audis4]

Monday December 18, 2006

legs/bi's

Leg press:
500X10
600X10
800X10

Went deepest as I possibly could...felt a great burn.

Squat:
135X10
225X8
275X8
285X8
could have gone up but wanted to go as deep as possible.

Leg extension:
70X10
80X10
140X10

1 bicep workout but went heavy and went up 5 lbs. everytime. Did a total of 6 set I believe.

Good workout all in all.

[audis4]

Tuesday December 19, 2006

Chest/Tri's

Flat bench d-bells:
100'sX8
120'sX6
110'sX8

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

Incline flys d-bells:
60X8
65X8
70X8
Triceps

close grip bench for triceps:
135X8
185X8
205X6

Behind the head press for triceps (one d-bell)
90X8
95X8
100X8

Tricep pull down with rope
Whole stack
whole stack plus 5 lbs. magnet
whole stack plus 10 lbs.

Great workout...my triceps are killing me!!

Am cardio for 45 min
Played racquetball for about 30 min.

Dips:
3 sets of 12

[audis4]

Wednesday December 20, 2006

OFF day

[Hackamaniac]

U ever use barbells on bench??

[audis4]

U ever use barbells on bench??

no, only when working triceps (close grip bench). I find I work my overall chest much more with d-bells.

[Hackamaniac]

I was just curious what you worked out with on barbell..
I can just now work my chest again and will probably alternate..

[audis4]

I was just curious what you worked out with on barbell..
I can just now work my chest again and will probably alternate..

Ya, I think alternating is your best bet. I will most likely incorporate the barbell again. I just love using my stabalizer muscles and I feel much more tight and a better overall pump and hardness with d-bells.

[audis4]

Thursday December 21, 2006

Back/lats

Deadlift:
135X10
225X8
315X6
405X4
455X2
475X1 <---new record for myself

Narrow grip pulls: The gym here goes by 1, 2, 3 etc so I would imagine these #'s are about the same as the gym back at my college.
205X8
225X8
250X6
315X5

Wide grip bent over pulls:
95X10
115X10
185X8
225X8

Lat pull down: again, #'s are different then the gym at college.
125X8
150X8
175X7
200X5

D-bell lat pull (not sure what this is called):
110X8
110X8
110X8
I think I could have done 120's but I was pretty dead after deadlifts.

Overall, one of the better back workouts to date!

[UberSteroids]

Thursday December 21, 2006

Back/lats

Deadlift:
135X10
225X8
315X6
405X4
455X2
475X1 <---new record for myself

Nice man!
I was looking at Your hammer curls.. 50s & 60s x6 reps. Thats a lot.
Im at 45s right now for about 4-5 reps ea. Are You doing them standing, sitting or on the incline bench ?
Thanks brotha!

[audis4]

Nice man!
I was looking at Your hammer curls.. 50s & 60s x6 reps. Thats a lot.
Im at 45s right now for about 4-5 reps ea. Are You doing them standing, sitting or on the incline bench ?
Thanks brotha!

oh thanks dude. I usually do hammers standing. Try to keep back positioned. Time to get huge!

[UberSteroids]

Same here, positioned back, strict, standing as well.
I'm gonna try hammers first next time, because I always do 4 sets of BB curls
95,85,85,85. By the time I get to hammers my arms are pretty beat. I really think I need to start doing heavier hammers, I used to switch it around from time to time.
Well said, Time to get HUGE!

[audis4]

Same here, positioned back, strict, standing as well.
I'm gonna try hammers first next time, because I always do 4 sets of BB curls
95,85,85,85. By the time I get to hammers my arms are pretty beat. I really think I need to start doing heavier hammers, I used to switch it around from time to time.
Well said, Time to get HUGE!

Ya good idea. I usually do bi's along with another large body part so I usually do them last. I think if I were to start out with bi's I think that I could up the weight a bit. I just hope I can continue increasing weight with my bicep exercises...seems to be my lagging mucle.

[chest6]

Ive never seen this audis....You're a strong cat. On the squats..is that deeper than parallel? And..the db incline/flat bench numbers seem to vary. Any reason? I see you say something about magnets. Do you put them on top of the weight?

[audis4]

Ive never seen this audis....You're a strong cat. On the squats..is that deeper than parallel? And..the db incline/flat bench numbers seem to vary. Any reason? I see you say something about magnets. Do you put them on top of the weight?

oh thanks man I appreciate it! I'm trying to catch up to you

Squats is about parallel...I'm working my way up. I can leg press quite a bit but need to work on the squats.

The only thing I can say is finals as far as the varying #'s on the incline and flat bench. They killed me and my workouts

ya, they were round magnets that I attached to the top...looked funny sitting on the d-bells.

I just started deadlifting about a month ago...my goal is 500

[chest6]

oh thanks man I appreciate it! I'm trying to catch up to you

Squats is about parallel...I'm working my way up. I can leg press quite a bit but need to work on the squats.

The only thing I can say is finals as far as the varying #'s on the incline and flat bench. They killed me and my workouts

ya, they were round magnets that I attached to the top...looked funny sitting on the d-bells.

I just started deadlifting about a month ago...my goal is 500

yeah..my gym stops at 100s so I put 10s..25s and 35s on top..its so hard to balance and its pretty dangerous and i can feel an injury coming on if i kept doing it.

I know what you mena about finals. Im still weak right now because of that 1-2 week range where i didnt eat much and didnt lift at all.

Catch up to me? Seems like you've already passed me

[audis4]

The manager at the gym I workout at, has 130's being ordered and possibly 140's so no more magnets!

Dude, I'm far from past you but thanks

I've really been trying to step up the cardio. Trying to get 6 days/week for 45min and a short cardio session PWO (racquetball or elliptical).

I'm working on getting hella lean. I'm sitting at about 238lbs right now...and my BF has dropped substantially since I posted pics last

[chest6]

I dont ever remember you posting pics..Ill search for em tho..Prolly during my inactive time

[zodiac666]

thats awesome you stuck with it after all the negative feedback, just use that to push yourself harder. look forward to seeing some new pics whenever you are done cutting.

[audis4]

thats awesome you stuck with it after all the negative feedback, just use that to push yourself harder. look forward to seeing some new pics whenever you are done cutting.

Thanks zodiac, means a lot man! Ya, I am determined to get lean

[JohnboyF]

Audis,

January is coming bro... time for updated pics !!!

[audis4]

Friday Decmeber 22, 2006

Shoulders/Bi's

Military press:
Warmup with 80lbs weighted bar
D-bells
50'sX10
95'sX9
100'sX8
110's in each handX8


Shrugs w/ longbar:
225X8
315X8
405X8
455X5
I think I'm going to buy straps...my hands couldn't take any more.

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

D-bell side raise:
25X8
30X8
30X8

Front raise weighted bar:
65X8
65X8
65X8

Arm curls with longbar
45X10
65X9
75X8

Hammer curls
45X8
50X8
55X8

Rope curls (hands placed on the outside of the bar)
110X10
130X9
150X8

45min of am cardio
Played racquetball for about 20 minutes.

Overall, great workout session

Some guy came up to me and was like, "how long you been working out for 6 years? He was asking me what I did to get so big

[audis4]

Audis,

January is coming bro... time for updated pics !!!

You got it buddy. I'll post updated pics on my birthday (jan 25)

I am carb cycling taking in about 3,100 cals (maintenance is about 35-3,600)

[UberSteroids]

Friday Decmeber 22, 2006

Shoulders/Bi's

Military press:
Warmup with 80lbs weighted bar
D-bells
50'sX10
95'sX9
100'sX8
110's in each handX8

Wha da fak! Nice session.
I have a question, when YOu do Your military dumbbell press, are You trying to keep Your back as straight as possible ? Or YOu keep it pretty arched ?
Thanks

[audis4]

Wha da fak! Nice session.
I have a question, when YOu do Your military dumbbell press, are You trying to keep Your back as straight as possible ? Or YOu keep it pretty arched ?
Thanks

Thanks man!
I sit in a seat with the highest back support as possible. I find if I 'arch' too much, I feel a pain in my back and it doesn't feel good