Angrymuscles is back - 2011 version

04/28/11

sumo deadlift
100x3-3
170x3-3

bent row
100x10-10

cable row
110x10

seated calf
150x10-15-15-15-15-20

standing ab crunch via lat machine
failure

hyperextension
failure

hammer curl
20x10
25x10
30x6
 
05/01/11

chest/tri

bench
100x10
140x6
160x2-2-2
comment: apparently the whole 5x5 last week was a sham. people spotted me wrong. yes, 160 overwhelmed me this time but at least I got to gauge its real weight this time.

incline db
60x10
65x6 <--finally a 65 db :)

incline flyes
30x10-10

flat flyes
30x10

cg bench
100x6-7

pushdown
110x10
120x7

bottomline: got to work on my bench and cg bench. the rest are smoothly going up. tried some light extension work on my left triceps. popping still there. didn't continue further.
 
05/02/11

before anything else, I would like to say that shit happens and it did happen. while box squatting, my supposedly stretchable shorts ripped from the balls up to my butt. so my workout was totally cut short.

box squat
70x5-5

leg curl
110x10
120x10

leg extension
110x10
130x10
150x10

standing calf
200x20-20

seated calf
150x20-20

no abs, no leg press, no ghr or rdl or pullthroughs due to the embarrassing crack on my shorts. ah well
 
Angrymuscles2011 said:
05/02/11

before anything else, I would like to say that shit happens and it did happen. while box squatting, my supposedly stretchable shorts ripped from the balls up to my butt. so my workout was totally cut short.

box squat
70x5-5

leg curl
110x10
120x10

leg extension
110x10
130x10
150x10

standing calf
200x20-20

seated calf
150x20-20

no abs, no leg press, no ghr or rdl or pullthroughs due to the embarrassing crack on my shorts. ah well
Click to expand...

Don't worry about it happens to the best of us... Luckily hasn't happened to me yet..lol

Keep up the good work !! :dance2:
 
05/04/11

shoulders

ohp
100x10
110x3x5

side raise
30x8
25x10

bb shrugs
40xfailure
110xfailure

rear raise
30x10-10

db shrugs
70x10

cable shrugs
entire stack failure-failure
 
05/05/11

back/bi

sumo deadlift
100x3-1-1-1
170x3
200x1-1-1
100x3
note:form is totally way better than last week. thank you rippetoe :) also way more hip drive. thank you tate :)

bent row
100x10
110x8

t-bar
85x10-10

ghr
2 then cramps as usual

pullthroughs
150x8

seated calf
155x10-20-20-20

hyperextension
10lb platexfailure

hammer curl
30x10
35x5

found another gym nearby our place. gonna check the place out tom. see wut they have over there.
 
Last edited:
saw the gym. although there were some stuffs there that my current gym doesn't have, it's not a factor at all.

new found gym:

pros
close to place
dem treadmills
smith machine
old school t-bar not those chest supported t-bar ones
clean (ie, plates neatly stacked, dbs in correct placements)

cons
db goes up to 50 only
way too much ez curl bars and not enough straight bars
largest plate, 50 lb, is nowhere the size of an actual 45 lb
no boxes
cable stack goes up to 150 only
too many ab machines
monthly payment (Philippines is different with their gyms. usually, saucy fancy ones are monthly/yearly/lifetime, while those dirty blasting your head to the back of the room and your balls to the walls sound system gyms have per session payments and monthly)

don't get me wrong, I still want to try it out and see how it goes.

wish gyms over here have dem ghr and reverse hypers. would totally rock if ever
 
05/08/11

chest/tri

bench
110x10
130x6
140x6
150x6
155x6
note: i noticed significant problems with my bench in terms of my grip sliding away from the bar as I always pull the bar apart for major triceps activation. hands were sweaty, bar slippery. gotta do something about that

incline db
65x8-5

dips
bwx8-5

skullcrusher
40x7
note: didn't push through since im worried about that annoying popping sensation on my left triceps tendon.

pushdown
120x8

all in all, im planning cg bench and dips as my bread and butter for triceps. also noticed i have to fix my bench. definitely somewhere between 150-155 is the problem. i'm not sure if i even have to count the bar's weight. i don't do that. i just count the plates. either ways, good workout.

the competition went well. a novice competition. lots of upper body strength, lacking major legs/calves development. it's sad that some reason out: the judges aren't looking at the legs or calves. regardless, it was fun.
 
05/09/11

legs/calves/abs

box squat
110x6
150x3-3
170x1 form broke. quads took over midway up
200xfail

leg press
300x20

romanian deadlift
70x12
140x10
210x3

barbell rack reverse hyper
no weight x 15
note: I found out about this by accident coz i was resting by the barbell rack and somehow, it was emptied. yes, messy gym then it just clicked to me. it looked like this: http://www.gymdirect.com.au/resources/products/muscle motion barbell rack.jpg but with a wider upper platform, enough for someone to lie over it. I hold on to a 100 pound barbell on the other side for support. twas fun :)

seated calf
195x10-12-12-15-15

weighted sit-up
35 platexfailure and yes, ab cramps sux so bad

leg raise
failure

cable side bends
entire stack x failure

standing rope ab crunch
50xfailure
100xfailure

all in all, quite fun of a workout. feel a lot stronger. also im starting my new job tomorrow :)
 
05/12/11

back/bi/abs/calves

pull ups
4
can't even believe I did it. couldn't even do 1 back then :)

sumo deadlift
100x3
170x3
200x3-3

pull throughs
entire stack x 15

bb rows
100x10
110x10

reverse hyper
bw x 10-10

seated calf
185x20-15-15-20

weighted sit up
failure

standing rope crunch
100xfailure

hammer curl
30x10
 
05/15/11

chest/tri

bench
100x10
130x5-5
140x5-5
note: hands kept on slipping. need gloves. gonna try gloves. see if that helps. somehow i can't bench anymore without pulling on the bar. weird

incline db
65x8-8

cable flyes
50x5-5-5
first time doing it. love it. way more forgiving on the shoulders too than db ones.

dips
bwx10-10
went down there fully. none of them half ass, 1/4 ass ones. love it. weighted ones next time

skullcrusher
50x10-10
no more popping sensation on left triceps tendon. finally!

pushdown
130x7

i think i need to take a vid of me benching and have it looked at by you guys so you could help me out :)
 
05/16/11

legs/calves/abs

box squat
100x5
140x3
170x2-2

ghr
3-1-1-1


rdl
140x10
160x10

standing calf
100x20
200x20
300x20
390x20 <--max of the free weight machine

reverse hyper
bwx20-10
can't hold db with legs. opting with bands. need to buy bands.

seated calf
150x20
200x10
could go no longer. legs were freaking numbing up already and calves were wasted

weighted sit up
failure
failure

leg raise
failure

standing rope crunch
50xfailure
100xfailure
150xfailure
 
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