Angry Angry Angry

[evansss]

10/23/06

oday i did chest and fucked my workout routine...so i guess I could overlook today.

FLAT DB
50X5
60X5

FLAT FLYES
35X5
40X3

CLEAN/PP/JERK
111X4 <---3 PP AND 1 JERK
132X2 <--BOTH JERK

CABLE PUSHDOWN
100X10
130X7
160X3

CYBEX HAMMER CHEST
100X5 <--all pause
170x4 <--all pause
190x1

then walked from places to places because i had too..so i gues that's cardio already....if you were walking 3 km back and forth...

then came back to gym and finish with abs.

the end.

Doesnt look too fucked up...gettin to be some nice numbers there angry. You'll be mister asian olympia in no time. good stuff brotha.

 

[AngryMuscles]

thanks evansss...but i'd prefer PL competitions rather than BB....that's something to think about

 

[AngryMuscles]

10/25/06

LEGS

SQUAT <---bar below traps not on top...i think that's PL style.
132x20
155x1
200x1
221xDUMP

GHR
155x10 per legs and entire stack

REVERSE LEG EXTENSION <--not easy
100x10
130x10
160x8

SLDL
95x5
132x5
155x5

tried some abs machine and that's it. didn't bother doing cardio..every cardio machine is being hugged by spandex wearing people. actually, i feel like a big guy dumping that 221 on the power rack. lol!

cardio tomorrow

 

[luquillo78]

Good work angry!

what does "dump" mean?

 

[AngryMuscles]

DUMP: squats, locked out, let go of bar and make a loud banging sound that would shut everyone in your gym.

 

[AngryMuscles]

i dunno if I should rest today or go lift......that is all

 

[evansss]

i dunno if I should rest today or go lift......that is all

what kinda question is that? unless your sick get your ass in there. if your just tired try a 20 minute power nap, cold shower then bang it out. i do that nearly everyday. . .

 

[AngryMuscles]

actually, i can't lift today because i'm doing back and wednesday was my legs....teh 72 hour rule. or i could just do cardio perhaps <<

 

[AngryMuscles]

i figured something out..

when I go atg in my squats, i found out that my lower back rounds at the very bottom and is impossible for me to arch it....hence maybe I am going way too low perhaps.....i dunno...

 

[luquillo78]

i figured something out..

when I go atg in my squats, i found out that my lower back rounds at the very bottom and is impossible for me to arch it....hence maybe I am going way too low perhaps.....i dunno...

angry, it's not a matter of being too low. You should be able to go atg (until calves touch hams) and still keep your back straight.
Try to do a full atg squat with no weight (bar) and you'll see that back doesn't rounds. Look at the guy at the pic.

 

[AngryMuscles]

hmmm...i guess you're right....maybe i'm just thinking too much. thanks

 

[AngryMuscles]

10/28/06

back/shoulders/bi/tri <----all done with me being bare foot. oh yeah....it's fun when you have your shoes washed without your knowledge and having the spare left in your office..

SUMO <---not counting bar because i dunno how much it weighs
40 kgx1
70 kgx1
90 kgx1
100 kg x 1 <--shaking...i wonder why
110xkgx1

CLEAN w/drops and JERK
40 kgx1
60 kgx1

first time doing the drop thingie..ah well

FACE PULL
100x5
110x5
120x5

REVERSE PULLDOWNS
100x5
120x6
150x5 <---man this felt easy now...unlike before...woot!
200x1 <---for fun

DB FLOOR PRESS
60sx9

since the pushdown machine was still broken....

CYBEX HAMMER SHOULDER
100x5
120x5
150x5
160x5 woot!!!

and that's it. enjoy the vids of deads/clean and floor.

http://www.youtube.com/profile_videos?user=deads

 

[Winter]

Good workout Angry. How much is 100kg?

 

[AngryMuscles]

220 or 221...

 

[luquillo78]

Good workout angry.
Bars are 20 kg if they're olympic. If so, your 110kg dead was 130kg with bar= 286 lbs.
Nice. 300 is almost there.

 

[AngryMuscles]

O_O

whoa

 

[AngryMuscles]

tomorrow is legs....and will keep it simple

either squats or box then hit it with leg press of 20 then all out hammies on ghr, stiffy or goodmorning...sldl or gm then some calf..abs then i'm out.

 

[AngryMuscles]

11/01/06

SQUAT
90x5
160x5
200x2
230x1

SLDL
80x5
130x5
160x3
190x3
200x2

and that's it

 

[AngryMuscles]

11/02/06

BENCH <---done with wide grip/shoulder tucked in, elbows in, legs drove to floor, back arched.
111x5
132x5
132x3
144x2 <---lack speed..2nd rep struggled at middle..no spot

DB INCLINE
60x5

HANG CLEAN/PP/J
111x3 <--2 PP 1 J
132x1J
144x1J

since everyone is hugging the cable machines and benches..went to hammer shuolder cybex

100x5
130x5
160x5
175x4 <--struggled 4th rep...that numbing feeling of your arms and watching the weight go up inch by inch in slow motion...you've been there...lol

CABLE PUSHDOWN
100x5
130x5
160x4

PLATE RAISE
15 kg platex5

SITTED DIP MACHINE THINGIE
180x10

and i'm out.

 

[AngryMuscles]

.................and my back aches from that