Angrymuscles is back - 2011 version

05/30/11

legs/calves/abs

squat
135x10
150x6
170x5
180x3
200x1
note: I noticed that I relied too much on the 100 pounds back then so earlier at the gym, I told myself, 'wait a minute. i used to rep 135 back then for my warm up and now im mentally prepared for 100 and not 135? fuck this!!! it's 135 again!!

the thing is, the gym im at right now is not an olympic bar type of gym.

leg press
300x10
390x10

reverse hyper
15
15

leg curl
100x10
130x10
150x10 <--entire stack

standing calf
290x30-30-13

seated calf
150x30-30

ab wheel of death (using a bar with 5 lbs plates on it)
failure
note: as much as i tried focusing it on my core, i felt it more on my arms as I roll it back to the starting point. maybe not a good one for me

plank holds
6 positions, 10 seconds hold each
note: loving plank holds like a bitch. it's a challenge.
YouTube - ‪The 5 Minute Plank For Core Strength, Stability, and Rock-Hard Abs‬‏

all in all, workout went great. felt a lot stronger. as I prepared the bar for a 200 squat, and catching my breath inside the power rack, staring at the damn load, i told myself, "the fuck am I afraid of? i've been there !!! i've carried far heavier than this !!! i've been down there before!!!" yes, box totally helped with my form and depth.

twas insane :)

my max squat back then was 276
 
06/01/11

shoulder/calves/abs

shoulder rehab
rotator cuff stretches 20 seconds x 3

ytwl x 5

seated db clean (10 lbs) x 10

seated db
40x10
50x10
55x8
60x5 <--pr coz not ever once in my life have i attempted and i got it up :)

standing calf
100x30
200x30
300x30

seated calf
200x20-20-20

plank holds
8 holds 10 seconds
4 holds 10 seconds

leg raise
failure

rope crunches
100 x failure
150 x failure

and totally forgot to do shoulder rehab afterwards.
 
06/02/11

back/bi

hammer grip pull ups
4
3
3

v-grip lats pulldown
100x10
120x10

bb row
120x8-8

db row
60x10-8

hyperextension
w/ 35 plate x 10
w/o x 15

db hammer curl
30x10

and done. walked home funny due to fried lower back. fastest workout ever! less than 30 mins. work has began to start being hectic. overtime everyday...it sucks....but what can i do :(

at least i had the gym all to myself :)
 
06/03/11

cardio

bas rutten 2 mins thai boxing tape

added 20 second plank hold to each 1 min rest intervals

couldn't believe by eating right, my stamina is steadily going up unlike before with dirty one

fun :)
 
06/05/11

chest/tri

shoulder rehab

rotator cuff stretches 20 seconds x 3

ytwl + L/external rotation + skier + posterior delt raise x 5

flat db
40x10
55x10
65x10-6

incline db
60x10-8

cable flyes
60x10
70x6

cg bench on power rack (my new found home for benching. minus the hassle of improper spotting and no worries of being killed by the damn weight)

90x10
110x8
120x6

dips
8
6

incline rear delt raise
2.5x20
5x15
10x10
note: i find this to be extremely effective for rear delt raises. way better than the bent over one. minus the cheating and more focus. it's just you, the weights and your damn rear delts :)

rotator cuff stretches 20 seconds x 1

and that's it
 
Last edited:
06/06/11

legs

squat
140x6-6
180x5-3-5
200x1

leg press
300x15
370x15
440x6
note: 440 was easy but i had to stop due to the entire leg press machine doing this weird buckle whenever i rep 440. dunno wut is up with that, but didn't want to risk it. gonna talk to owner about it

leg curl
100x10
150x10 <--entire stack

rdl
135x10-10

too tired for calves and abs
 
06/08/11

shoulder rehab

rotator cuff stretches 20 seconds x 3

ytwl+L w/ rotation+skier+rear raise x 5

db clean x 10

seated db
40x10
55x8
60x6

side raise
10 x 10-10

incline rear raise
2.5x20
5x15
10x10

standing calf
240x20-20
340x20-20

seated calf
150x20-30-30

seated db shrugs
70x12-12

cable flyes
50x10-10-10
 
06/09/11

back/bi/abs

sumo deadlift
135x10
175x6
205x4-3

hammer grip pull ups
4
4

bb row
120x8-8

seated row
130x10-10
note: i always use the v-grip for this one even though they have those wide grip handle ones. may try those sometimes

db row
60x8-10

reverse hyper
15-15

db curl
15x15-15
note: no pain so didn't bother stopping but was extremely careful

plank holds 7 positions 10 seconds

leg raise
failure

rope crunch
failure

hammer curl
15x10-10

fun note: on my way to my 2nd set of db row, a teenager talked to me, immediately asking me what kind of supplements was I taking. maybe because of the sumo deadlift. i told him plain and simple: 'oatmeals, eggs, chickens, tunas. rinse and repeat' he was kinda disappointed because I know he was hoping for some magical supplements. kids today :)
 
what I like about now is that I'm steady at 190 with clean bulk and strength is seriously going up. only change in my diet was that I cut out skim milks. i think i'll add them some other time.

i'm steadily eating 3 meals a day and that is really suffice for me. i don't want to get out of hand like before and trust me, I am very tempted to pig out bulk.

so for now, i'll keep on lifting with my current diet until I literally hit a plateau and then slowly add in extra meals. yes, they will also be clean. then see how that goes.

previous PRs were

bench:200 lbs
squat:276 lbs
deadlift:320 lbs

current ones

bench: 170 lbs <--at rehab. go figure
squat: 200 lbs
deadlift: 220 lbs

i also don't count the bar weight coz i don't think it matters unless it's an olympic bar.
 
thanks jimbo

rotator cuff stretch 20 seconds x 1

ytwl+L w/rotation+skier+rear flies x 5

chest/tri

bench
160x5-4

incline db
65x9-6

cable flyes
60x7
50x7

cg bench
130x6

one arm db extension
20x10

another fast workout due to working overtime again! went to gym way too late so had to be fast.
 
thanks, mrs. p

i can certainly say work stress is starting to get me. and today is legs day and nothing is harder than legs day. not even back day. :(
 
06/13/11

legs

squats
180x5-5-5

leg press
235x20
note: didn't bother adding to what was already there on the leg press

leg curl
150x 10-10 <--entire stack

hyperextension
10

another fast workout due to, as always, working overtime, rushing home, rushing to the gym late. at least i have 2-day offs starting tom
 
06/15/11

shoulders/calves

shoulder rehab stretches 20 seconds x 3

ytwl+rear flyes x 5

seated db
55x10-8

side raise
10x20-15-15-15

incline rear raise
5x15-15-15

standing calf
200x20
270x20
370x20

seated calf
170x20
190x20

db shrugs
70x20-20

cable flyes
50x10-10

note: the fish that i bought a couple of days ago caused diarrhea. started yesterday. it sucks :(
 
06/16/11

back/bi

i decided to do this with my back: width vs thickness <--interchange per week. do width when not deadlifting. do thickness when deadlifting.

hammer grip pull ups
5
5
3
note: i swear before december, i'll be doing weighted pull ups already

wide grip lats pulldown
130x7-7

wide grip seated row
100x10-10

wide grip t-bar
100x10-10

db row
70x8-8

weighted hyperextension
35 plate x 12 12

db curl
20x12-10
note: as always, extremely cautious of my right wrist

hammer curl bar
20x10-20

with back day, i always keep this thing in mind: hands are hooks, let your damn lats do the work and pull with them and your elbows.

it's also fun to know that people at our block thought i was on steroids because of how I blew up in a short amount of time. i told them strict diet does that and lifting.

work is starting to become a hinder. im thinking of having my workout sched to be more flexible. we'll see
 
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