Audi's powerlifting log

[audis4]

Well, I have decided to switch from conventional bodybuilding to powerlifting thanks to the help of Doc. Sust !

Monday, March 19, 2007

Deadlift:
340lbs
3X6

Manta ray squat:
225lbs
2X6

Dimmel deadlifts:
135lbs
3X15

Lat pull downs:
130lbsX10
145lbsX10
145lbsX10
(i think i only did 3 sets...my goal was 5. Shoot! I didn't realize it was 5 sets )

Does anyone directly work their bi's?

Really liked the routine. Moved at a fairly quick pace.

45min PWO cardio

[TR'05]

audi, definately looking forward to observing your progress. You are going to be putting up some scary numbers, bro.

Best of luck!

TR

[audis4]

^^thanks bro! Hoping to lift some nice weight!

[Columbus]

See...when I said you werent a bodyvuilder you were more of a powerlifter, you got all pissy with me......why? This way you can be chubby, lift heavy and not have to worry about cutting.......

[Hellmaskbanned]

Well, I have decided to switch from conventional bodybuilding to powerlifting thanks to the help of Doc. Sust !

Monday, March 19, 2007

Deadlift:
340lbs
3X6

Manta ray squat:
225lbs
2X6

Dimmel deadlifts:
135lbs
3X15

Lat pull downs:
130lbsX10
145lbsX10
145lbsX10
(i think i only did 3 sets...my goal was 5. Shoot! I didn't realize it was 5 sets )

Does anyone directly work their bi's?

Really liked the routine. Moved at a fairly quick pace.

45min PWO cardio

Why so light?

What are you doing for cardio?

Goodluck Pussy.


Motivation!

[audis4]

Why so light?

What are you doing for cardio?

Goodluck Pussy.


Motivation!

ROFL!! ^^pussy compared to you
I plugged my max (raw) #'s into an excel spreadsheet and I'll see how my #'s turn out at the end of week 12.

[audis4]

See...when I said you werent a bodyvuilder you were more of a powerlifter, you got all pissy with me......why? This way you can be chubby, lift heavy and not have to worry about cutting.......

My last log was more bodybuilding. I was going heavy w/ less reps but added on exercises that I'm not going to be using. I'm chubby but I'm still cutting and haven't cheated.

[audis4]

Tuesday, March 20, 2007

OFF
45min am cardio

[Doc.Sust]

Well, I have decided to switch from conventional bodybuilding to powerlifting thanks to the help of Doc. Sust !

Monday, March 19, 2007

Deadlift:
340lbs
3X6

Manta ray squat:
225lbs
2X6

Dimmel deadlifts:
135lbs
3X15

Lat pull downs:
130lbsX10
145lbsX10
145lbsX10
(i think i only did 3 sets...my goal was 5. Shoot! I didn't realize it was 5 sets )

Does anyone directly work their bi's?

Really liked the routine. Moved at a fairly quick pace.

45min PWO cardio

you can add bi's on the optional recovery day, but rember you are going to be doing so much back work, you wont need much of anything at all for biceps

[Doc.Sust]

Why so light?

What are you doing for cardio?

Goodluck Pussy.


Motivation!

program starts light, it gets worse very quickly.

[Hellmaskbanned]

program starts light, it gets worse very quickly.

Cool , I'll be watching.

[chest6]

definitley wont be watching this

[Columbus]

definitley wont be watching this

gl

[JohnboyF]

Columbus go ****ing eat something... why are you bashing audis?

he actually is going for a PL meet.. and he fyi he can feel his limbs

[JohnboyF]

also colombus... when did straving your self become bodybuilding?

your 6 foot 150 pounds thats not body building... maybe in a country where there is famine you would be a heavy weight.

[Columbus]

Fasiz mind your own god damn business...I was wishing him good luck. I have been nothing but nice to you and cheared on your log.......screw it dude.....I may be skinny for my size, but I am catching your ass while you complain of back problems.....so just be careful...tis all....

Good Luck again with your goals Audis....

[JohnboyF]

Fasiz mind your own god damn business...I was wishing him good luck. I have been nothing but nice to you and cheared on your log.......screw it dude.....I may be skinny for my size, but I am catching your ass while you complain of back problems.....so just be careful...tis all....

Good Luck again with your goals Audis....

catch me all you want i dont give a rats ass. its not a damn race..ANd apparently where-ever your from people ask you for aas advice so my famine point pretty much is tru then. but you know what your doing right ?? so i have no comment really other than the fact should i add more protein to my diet? or should i train 7 days a week?

[audis4]

you can add bi's on the optional recovery day, but rember you are going to be doing so much back work, you wont need much of anything at all for biceps

ok, I wont even bother adding a bicep workout in. I'll stick exactly to the program. Thanks doc!

[audis4]

program starts light, it gets worse very quickly.

Can't wait

[chest6]

Hey cmon about the ppl complaining of back pain. I feel like an old man.

[Columbus]

catch me all you want i dont give a rats ass. its not a damn race..ANd apparently where-ever your from people ask you for aas advice so my famine point pretty much is tru then. but you know what your doing right ?? so i have no comment really other than the fact should i add more protein to my diet? or should i train 7 days a week?

Adding protein or macros is one thing because there is very good advice on these boads......asking about AAS, I just want to be as informed as possible for when I do decide to pull the trigger....a good 30lb from now, I'll be up to par.....Plus, the gym where I train, 90% of the bros juice hard......it's always interesting to find out what kind of stack they are doing, the properties of each, damage, etc......don't worry, I'm not TRYING per se to catch you...just saying you are are calling me out, calling me names, poking fun, etc and in the meantime I'm training eating and resting hard and putting up numbers close to yours....


SOrry audi for taking up space on your log...it's a great start and something I may def. look into......I've alsays thought you had what it takes to be very strong and compete powerlifting style...now gla to see you are putting it to good use.....some good boards out there for it....I know a dude on another board who is very very keen and stronger than piss in the big lifts, if you want a good point of reference....good luck bro, glad we have settled our disputes.....I wish you the best....keep on training hard and eating harder....

[Columbus]

what kind of cardio? Sled?

[audis4]

I'm not going to let myself go, physique wise because I'm powerlifting. Still planning on cutting to 10% then doing a lean bulk and putting on little fat.

Thanks for the compliment C, hopefully I'll gain strength from this routine.

cardio @ leatst 5 days/week in the am or PWO for 45 min on the elliptical of bike.

[Doc.Sust]

ok, I wont even bother adding a bicep workout in. I'll stick exactly to the program. Thanks doc!

sure no problem.

[Doc.Sust]

I'm not going to let myself go, physique wise because I'm powerlifting. Still planning on cutting to 10% then doing a lean bulk and putting on little fat.

Thanks for the compliment C, hopefully I'll gain strength from this routine.

cardio @ leatst 5 days/week in the am or PWO for 45 min on the elliptical of bike.

cut the cardio back to a half hour nd do it 4 days a wk, i myself do not like doing cardio the days i lift,especially in the morning before i lift, that is counterproductive. are you doing the cardio before you lift? i hope not. PWO??what is this i dont know the abbreviation

[Columbus]

post workout nutrition or pre

[UberSteroids]

Go AUDIS!

[Columbus]

Manta ray squat:
225lbs
2X6

Dimmel deadlifts:
135lbs
3X15


what are these two? In simple terms?

[Doc.Sust]

Manta ray squat:
225lbs
2X6

Dimmel deadlifts:
135lbs
3X15


what are these two? In simple terms?

www.elitefts.com

look at the exercise index

[Doc.Sust]

audis, i also wanted to tel you on the squat day, if you feel you havent done enough or can handle more, throw in some partial squats in the power rack. 1/4 squats of half squats. i used these for the first 8 wks, the last 4 wks, i didnt do them because the weight in the squat was heavy enough. you can also just do them on the lighter squat wks(that would be partials every other wk for the first 8 wks)

[audis4]

cut the cardio back to a half hour nd do it 4 days a wk, i myself do not like doing cardio the days i lift,especially in the morning before i lift, that is counterproductive. are you doing the cardio before you lift? i hope not. PWO??what is this i dont know the abbreviation

Ok, maybe I'll hit cardio tues/thurs/sat/sun vs. monday-friday for 45min in the am.

PWO= post workout. I never do cardio preworkout.

[audis4]

Go AUDIS!

hell ya bro!

[audis4]

audis, i also wanted to tel you on the squat day, if you feel you havent done enough or can handle more, throw in some partial squats in the power rack. 1/4 squats of half squats. i used these for the first 8 wks, the last 4 wks, i didnt do them because the weight in the squat was heavy enough. you can also just do them on the lighter squat wks(that would be partials every other wk for the first 8 wks)

Ok, my squat day is friday, if I'm still feeling strong, I'll throw that in. Thanks for the suggestion.
My workouts have been short yet strong/effective

[audis4]

Wednesday, March 21, 2007

Bench press (flat long bar):
208lbs
3X10

Board press (flat long bar):
175lbs
2X6

Close grip bench:
155lbs
2X5

45min am cardio

Done, workout took about 20 minutes. Short but felt one hell of a pump! My buddy and I were like WTF

[Doc.Sust]

Ok, maybe I'll hit cardio tues/thurs/sat/sun vs. monday-friday for 45min in the am.

PWO= post workout. I never do cardio preworkout.

good post is fine. pre is murder

[Doc.Sust]

Wednesday, March 21, 2007

Bench press (flat long bar):
208lbs
3X10

Board press (flat long bar):
175lbs
2X6

Close grip bench:
155lbs
2X5

45min am cardio

Done, workout took about 20 minutes. Short but felt one hell of a pump! My buddy and I were like WTF

the press day is quick, but it will take longer when the weights get heavy, dont be in a hurry to finish the workout, tkae 3- 5 min btwn sets

[audis4]

the press day is quick, but it will take longer when the weights get heavy, dont be in a hurry to finish the workout, tkae 3- 5 min btwn sets

ya, we did talk probly about 2 min between sets. I'll extend it a bit. like the workout none-the-less!
Finished all the sets in full...felt it in my tri's/chest pretty good

[audis4]

Have been consistantly sticking with my diet. Going to hold my cals here for a bit.

Sitting around 2,950cals on workout days and about 2,700cals on non workout days.

May lower them ever so slightly April 20, which would be week 12. May drop by 150-200cals and finish off the cut depending on the date of my first comp.

[audis4]

Thursday, March 22, 2007

OFF from weights/cardio

[Doc.Sust]

ya, we did talk probly about 2 min between sets. I'll extend it a bit. like the workout none-the-less!
Finished all the sets in full...felt it in my tri's/chest pretty good

more time btwn set definately.