Angrymuscles is back - 2011 version

[Mrs P]

Good work there AM !!

Keep it up !!!

 

[jimbo79]

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

That's good stuff, Betcha you will be doing weighted pull-ups!

Good stuff kaibigan

 

[Mr P]

great workout keep it going

 

[Angrymuscles2011]

thanks you guys

 

[Zero V]

I just now seen your journal man. Looked through it, nice progress.

Sorry you had the hardships that you mentioned in the beginning, but you have done what many are not willing to choose to do. Overcome. I will be watching from here on out bro!

 

[Angrymuscles2011]

thanks zero. sometimes i scan through my old online journal in this site, looking through my previous workouts from years and years ago. what a mess i must say.

guess weightlifting is an ongoing learning experience

anyways, with the way work is going, I wouldn't be surprised if I have to resort to having my own home gym.

to anyone who is familiar with a home gym or have their own home gym, please advice me on what to have/buy. thank you

 

[Zero V]

thanks zero. sometimes i scan through my old online journal in this site, looking through my previous workouts from years and years ago. what a mess i must say.

guess weightlifting is an ongoing learning experience

anyways, with the way work is going, I wouldn't be surprised if I have to resort to having my own home gym.

to anyone who is familiar with a home gym or have their own home gym, please advice me on what to have/buy. thank you

The essentials would be a bench with a barbell and weights within your range. As well as a few dumbbells withing your weight range.

I got a nice bench, barbell, about 300lbs of weight, and a bowflex off a friend from church for dirt cheap. I give the bowflex a lil more credit than most, because in a pinch it does much better than nothing. I dont use it, but its there in case.

My buddy got a nice wrack which also enabled squats. A wrack with a bench and enough weights to accompany all the workouts you want should cover all the basic workouts. I would add a couple DB's.

Remember your workouts do not have to be fancy exacts only accomplishment in a gym that has every weight and machine of all shapes and sizes. Functionality is what counts. Doesnt have to be purty, doesnt have to be new. My weights have a little rust, but I am quite sure the 45lb plates still weight about 45 lbs lol

 

[Angrymuscles2011]

thanks for the info, zero

06/19/11

chest/tri

shoulder rehab 20 seconds x 3
ytwl/skier/rear flyes x 5

bench
160x5-4-3-2

incline db
65x6-5

cable flyes
50x10-10-5

cg bench
120x6-6-6

cable rope extension
50x10
70x10

db french press
20x7-7

incline rear delt raise
15x10-10

seeing how stressful work is, i'll be slowly adding in a 4th meal.

 

[Natehayes]

I second the power rack. I got one from Body Solid through Amazon and it was pretty cheap but it made a huge difference in my workouts. If you're home working out alone you can set the bars for safety so you don't have to worry about going heavy and trapping yourself under the bar!

It's great for squats, rack pulls, benching, etc, plus it has a nice pull-up bar as well.

 

[Angrymuscles2011]

06/20/11

legs

squat
185x3-3-2
i'll get it next time

leg press
370x10
405x12

leg curl
150x15-12

weighted hyperextension
35 plate x 15-12
fried hams/butt

standing calf raise
body weight 50 50 30
crazy how mr. p can do 200-300 with it. bw calf raises = insane burn compared to calf machines

all in all, nothing makes me sweat more than legs day. not even deadlift back day. i love filling the power rack with my sweat drops.

 

[Angrymuscles2011]

06/22/11

shoulders/calves

shoulder rehab 20 seconds x 3
ytwl/skiers/rear flyes x 5

seated db
60x5-5

standing calf
bodyweight 50 50 50 10
burn baby burn. mr. p is insane for doing 300 but it works. i get more pump and burn from this compared to the machines. already my calves look bigger

side laterals
10x20-15-10
15x5

cable flyes
50x8-8

incline rear
5x20-15-10
10x5

all in all, love it.

 

[jimbo79]

06/22/11

shoulders/calves

shoulder rehab 20 seconds x 3
ytwl/skiers/rear flyes x 5

seated db
60x5-5

standing calf
bodyweight 50 50 50 10
burn baby burn. mr. p is insane for doing 300 but it works. i get more pump and burn from this compared to the machines. already my calves look bigger

side laterals
10x20-15-10
15x5

cable flyes
50x8-8

incline rear
5x20-15-10
10x5

all in all, love it.

He's a bit skitz...but all good

Way to go A.M kaibigan

 

[Angrymuscles2011]

06/23/11

back

sumo deadlift
210x3-3

hammer grip pull ups
5
5
4

bb row
120x10-10

hyperextension
15
15

narrow grip t-bar
110x6-6

hammer curl bar
40x15-10

love it. added one rep to the pull up, completed all 10 reps for bb row. getting there

ps: forgot to add that on my way to the gym, I saw two cute schoolgirls sharing an umbrella in the rain making out. talk about preworkout pump

 

[Angrymuscles2011]

06/26/11

chest/tri

flat bench
165x3-3

incline db
65x8-7
70x4

cable flyes
50x10-8

cg bench
130x4-4

cable rope extension
80x10-9

flat bench rear delt raise
5x20-15-10

fun

 

[Angrymuscles2011]

06/27/11

legs/calves

squat
185x4-4-4

hammer grip pull ups
6
6
6

leg press
370x15
405x15
440x7

leg curl
150x15-10-7

rdl
170x5-5

standing calf
bw 50 50 50 50 10
note: crazy ass burn

all in all, love it. nothing gets you going but walking up flight of stairs after a good legs day

 

[bigherm2121]

Keep up the good work bro!

 

[Angrymuscles2011]

thanks and i will, bigherm

 

[Angrymuscles2011]

im currently 185 from previous 190 pounds

a big surprise really. i dunno how it happened.

my diet is still strict even adding a 4th meal.

i'm not worried though, seeing how strength is going up still

toning? i dunno really. any help would be appreciated

 

[Angrymuscles2011]

06/29/11

shoulders

shoulder rehab 20 seconds x 3

seated db cleans 10x15

ohp

120x3-3-3

box push up
15
10

cable flyes
50x10-8

side lats
10x20-15-10
15x5

db shrugs
70x20-20

flat bench rear raise
10x10-10-10

 

[Mrs P]

im currently 185 from previous 190 pounds

a big surprise really. i dunno how it happened.

my diet is still strict even adding a 4th meal.

i'm not worried though, seeing how strength is going up still

toning? i dunno really. any help would be appreciated

Don't worry about it, if your strengh is improving & your looking better, I wouldn't worry about what the scale says so much.

~ Good Work !~