Angrymuscles is back - 2011 version
- Thread starter Angrymuscles2011
- Start date
Angrymuscles2011
New member
thanks jimbo 
05/18/11
shoulders/calves
ohp
100x6
110x6
115x4-4-3-2
100x5
note: it was just on my last shoulder workout that i began going, 'clavicle to almost lockout' range of motion. before then, i always start by my chin. full rom is the way to go. difficult, but proper
db shrugs
70x20-20
bent raise
30x10-10
side raise
25x5
plate raise
25x10
seated calf
185x20-20-20-20
05/18/11
shoulders/calves
ohp
100x6
110x6
115x4-4-3-2
100x5
note: it was just on my last shoulder workout that i began going, 'clavicle to almost lockout' range of motion. before then, i always start by my chin. full rom is the way to go. difficult, but proper
db shrugs
70x20-20
bent raise
30x10-10
side raise
25x5
plate raise
25x10
seated calf
185x20-20-20-20
Last edited:
Angrymuscles2011
New member
05/19/11
back/bi/abs
pull ups
3
3
rack pull (lowest setting, 2 inch below knee)
100x5-5
200x5-3
220x1-1
100x5
170x5
bb row
100x10
110x8
pull thrus
entire stack x 10-10
seated cable row
130x10-10
hammer curl
30x8-6
note: suppose to do chins, but apparently it also affects my wrist. immediately stopped after first rep when pain was felt on my right wrist. sad
standing rope crunch
100xfailure
150xfailure
sit up
failure
back/bi/abs
pull ups
3
3
rack pull (lowest setting, 2 inch below knee)
100x5-5
200x5-3
220x1-1
100x5
170x5
bb row
100x10
110x8
pull thrus
entire stack x 10-10
seated cable row
130x10-10
hammer curl
30x8-6
note: suppose to do chins, but apparently it also affects my wrist. immediately stopped after first rep when pain was felt on my right wrist. sad
standing rope crunch
100xfailure
150xfailure
sit up
failure
Angrymuscles2011
New member
planning to do some cardios during off days. 20 mins max
Angrymuscles2011
New member
05/20/11
25 mins brisk walking/jogging
so freaking out of shape
but don't get me wrong, i've been way cleaner than before in terms of eating. back then it was dirty bulking. now it's clean bulking. feel a lot better and a lot bigger too and a lot stronger. sure, dirty bulking made me lift more, but im not worried. i mean, im not in a hurry anyways
25 mins brisk walking/jogging
so freaking out of shape
but don't get me wrong, i've been way cleaner than before in terms of eating. back then it was dirty bulking. now it's clean bulking. feel a lot better and a lot bigger too and a lot stronger. sure, dirty bulking made me lift more, but im not worried. i mean, im not in a hurry anyways
Mrs P
Female Moderator
05/20/11
25 mins brisk walking/jogging
so freaking out of shape
but don't get me wrong, i've been way cleaner than before in terms of eating. back then it was dirty bulking. now it's clean bulking. feel a lot better and a lot bigger too and a lot stronger. sure, dirty bulking made me lift more, but im not worried. i mean, im not in a hurry anyways
Slow and steady wins the race !! lol
looks like your doing great, keep up the good work
Angrymuscles2011
New member
lots of thanks, mrs. p
05/21/11
bas rutten's 2 mins boxing tape
10 rounds of 2 mins with 1 min rest
felt a lot stronger doing this as compared to before when i was dirty bulking. i have more stamina and endurance and even got my second wind in the 5th round, which kept me going further.
punches were consistent in terms of strength and i kept moving around as oppose to being just stationary like back then.
all in all, im a lot better now
05/21/11
bas rutten's 2 mins boxing tape
10 rounds of 2 mins with 1 min rest
felt a lot stronger doing this as compared to before when i was dirty bulking. i have more stamina and endurance and even got my second wind in the 5th round, which kept me going further.
punches were consistent in terms of strength and i kept moving around as oppose to being just stationary like back then.
all in all, im a lot better now
Angrymuscles2011
New member
05/22/11
chest/tri
db bench
60x10-10
65x7
really not part of the plan I had in mind, but went on to do it anyways
pin bench (set exactly .5-1 inch above my chest)
70x10
135x5
150x3
incline db
65x6
cable flyes
50x10
60x10
dips
6
6
skullcrusher
55x8
pushdown
130x10
note:the pin press was an out of the blue thing. drained me out completely. was planning on 2 weeks db chest workout. all in all, it was fun anyways.
chest/tri
db bench
60x10-10
65x7
really not part of the plan I had in mind, but went on to do it anyways
pin bench (set exactly .5-1 inch above my chest)
70x10
135x5
150x3
incline db
65x6
cable flyes
50x10
60x10
dips
6
6
skullcrusher
55x8
pushdown
130x10
note:the pin press was an out of the blue thing. drained me out completely. was planning on 2 weeks db chest workout. all in all, it was fun anyways.
Angrymuscles2011
New member
05/23/11
legs/calves/abs
box
160x5
180x2-2
leg press
355x15-15
rdl
150x10
170x8
reverse hyper
10-10
standing calf
300x20-20
seated calf
150x30-30-30
plank holds (crazy stuff)
YouTube - The 5 Minute Plank For Core Strength, Stability, and Rock-Hard Abs
did 10 second holds on 6 positions. not easy at all, but love it
legs/calves/abs
box
160x5
180x2-2
leg press
355x15-15
rdl
150x10
170x8
reverse hyper
10-10
standing calf
300x20-20
seated calf
150x30-30-30
plank holds (crazy stuff)
YouTube - The 5 Minute Plank For Core Strength, Stability, and Rock-Hard Abs
did 10 second holds on 6 positions. not easy at all, but love it
Die$eL~Man
Straight Up Gangster !
good luck bro...
Angrymuscles2011
New member
Kumusta ka angrymuscles? Hows the strength coming?
whoa you know tagalog. you from the philippines too?
well, strength is steadily going up really. diet is strict clean still. work is tiring.
prob is, i came across a certain dilemma.
my right shoulder. there was pain during my last chest workout. im not sure if it's rotator cuff or muscle only. also noticed my right has been weak since a couple of previous workouts.
so im going to be doing some shoulder rehab workouts and probably skip going heavy with presses for a while.
Angrymuscles2011
New member
thanks dieselman
05/24/11
bas rutten's 2 mins boxing tape
forgot to add
shoulder rehab
seated db cleans
15x15-15-15
scarecrow
15x15-15-15
05/24/11
bas rutten's 2 mins boxing tape
forgot to add
shoulder rehab
seated db cleans
15x15-15-15
scarecrow
15x15-15-15
Last edited:
jimbo79
stop fn staring!
I only know a little bit of Tagalog. A buddy I work with is Filipino and he teaches be bit here and there.
I can roll thru a drive thru coffee place here and speak nothing but tagalog. That was more of a flirting tactic..
Definitly don't over stress your shoulder..It could just need some easing up and stretches...here's a link of some good stretches to do. The music is awful..
YouTube - Rotator Cuff Stretching
It might just be a little tension built up in there..and without taking care it could lead to a strain or pull. You definitly don't need a setback like that.
Have a good one kaibigan
Mrs P
Female Moderator
Angrymuscles2011
New member
thanks mrs. p and jimbo
05/25/11
shoulder rehab/shoulder/calves/abs
overhead rotator cuff stretch
20 seconds x 3
cross arm rotator cuff stretch
20 seconds x 3
back towel rotator cuff stretch
20 seconds x 3
YTWL + L with rotation + scarecrow on incline bench with 5 lbs dbs
Y x 5
T x 5
W x 5
L x 5
L with rotation x 5
scarecrow x 5
seated db
40x10
45x10
50x8
side lats
10x10-10
front raise
10x10
standing calf
100x30-30
seated calf
190x30-30
plank hold - 4 positions 10 seconds hold each x 2
YTWL X 5 each without the L+rotation and scarecrow
rotator cuff stretching x 20 seconds x 3
all in all, it felt awesome to be warming up properly before working out. i've been overlooking this for a long time now. for the meantime, i noticed that i won't be doing any side/front/rear raises. i don't think it helps with my shoulders.
thank you jimbo for the stretches. love it!
05/25/11
shoulder rehab/shoulder/calves/abs
overhead rotator cuff stretch
20 seconds x 3
cross arm rotator cuff stretch
20 seconds x 3
back towel rotator cuff stretch
20 seconds x 3
YTWL + L with rotation + scarecrow on incline bench with 5 lbs dbs
Y x 5
T x 5
W x 5
L x 5
L with rotation x 5
scarecrow x 5
seated db
40x10
45x10
50x8
side lats
10x10-10
front raise
10x10
standing calf
100x30-30
seated calf
190x30-30
plank hold - 4 positions 10 seconds hold each x 2
YTWL X 5 each without the L+rotation and scarecrow
rotator cuff stretching x 20 seconds x 3
all in all, it felt awesome to be warming up properly before working out. i've been overlooking this for a long time now. for the meantime, i noticed that i won't be doing any side/front/rear raises. i don't think it helps with my shoulders.
thank you jimbo for the stretches. love it!
Angrymuscles2011
New member
05/26/11
shoulder rehab
overhead rotator cuff stretch
20 seconds x 3
cross arm rotator cuff stretch
20 seconds x 3
back towel rotator cuff stretch
20 seconds x 3
YTWL on incline bench with 5 lbs dbs
Y x 5
T x 5
W x 5
L x 5
seated db clean
5x15
neutral grip or hammer grip pull ups
3
3
2
2
sumo deadlift (over/over grip)
100x5
170x3-3
200x2-2
220x2 then grip failed for the next 2 reps. right one. dunno why. used to be my left one, but now it's my right. looks like farmer's walk and other grip work for me. back wasn't fried yet really
t-bar
70x10
105x6
db row
70x10-5
seated db clean
5x10
had to cut workout short due to going to gym quite late coz of work. forgot my damn umbrella at the gym too. ugh
shoulder rehab
overhead rotator cuff stretch
20 seconds x 3
cross arm rotator cuff stretch
20 seconds x 3
back towel rotator cuff stretch
20 seconds x 3
YTWL on incline bench with 5 lbs dbs
Y x 5
T x 5
W x 5
L x 5
seated db clean
5x15
neutral grip or hammer grip pull ups
3
3
2
2
sumo deadlift (over/over grip)
100x5
170x3-3
200x2-2
220x2 then grip failed for the next 2 reps. right one. dunno why. used to be my left one, but now it's my right. looks like farmer's walk and other grip work for me. back wasn't fried yet really
t-bar
70x10
105x6
db row
70x10-5
seated db clean
5x10
had to cut workout short due to going to gym quite late coz of work. forgot my damn umbrella at the gym too. ugh
Angrymuscles2011
New member
wasn't able to do cardio this past 2 off days due to hectic work. damn overtimes. ah well
im planning on going back to sledgehammer/tire gpp for awesomeness and for dat grip work...at least added grip work to what i have in mind.
im planning on going back to sledgehammer/tire gpp for awesomeness and for dat grip work...at least added grip work to what i have in mind.
Mrs P
Female Moderator
Good workout A M, !
I hate when I leave my umbrella at places, and I do this often
Angrymuscles2011
New member
05/29/11
hehehe thanks mrs. p. loving your new psylocke avatar. you going for that body?
shoulder rehab
rotator cuff stretches 20 seconds x 3
ytwl x 5 (always with 5 lbs db)
seated db clean (5 lbs db)
10
chest/tri
flat db
40x10
55x10
60x10
65x8
incline db
60x8-5
cable flyes
50x10
60x10
dips
10
10
note: did the 90 degree one coz the full one, the deep one, for some reason bothers my right triceps tendon. it gets this stretched like being torn feeling.
skullcrusher
55x7
ywtl x 5
seated db x 10
rotator cuff stretches 20 seconds x 1
note: i notice im straying away from my triceps workout. not saying they're insufficient, but adding more volume to it would be better
also, on a funny note:
during my cable flyes routine, saw a guy by the bb rack, on the floor doing crunches. after my flyes and heading toward the dips, guy was in a fetal position and literally sleeping! i finished my workout and he was still there, sleeping.
it was funny.
hehehe thanks mrs. p. loving your new psylocke avatar. you going for that body?
shoulder rehab
rotator cuff stretches 20 seconds x 3
ytwl x 5 (always with 5 lbs db)
seated db clean (5 lbs db)
10
chest/tri
flat db
40x10
55x10
60x10
65x8
incline db
60x8-5
cable flyes
50x10
60x10
dips
10
10
note: did the 90 degree one coz the full one, the deep one, for some reason bothers my right triceps tendon. it gets this stretched like being torn feeling.
skullcrusher
55x7
ywtl x 5
seated db x 10
rotator cuff stretches 20 seconds x 1
note: i notice im straying away from my triceps workout. not saying they're insufficient, but adding more volume to it would be better
also, on a funny note:
during my cable flyes routine, saw a guy by the bb rack, on the floor doing crunches. after my flyes and heading toward the dips, guy was in a fetal position and literally sleeping! i finished my workout and he was still there, sleeping.
it was funny.
