Angrymuscles is back - 2011 version

Angrymuscles2011

Angrymuscles2011

New member
Hello board and everyone. Angrymuscles here.

Been more than 3 years already since I left and yes, there has been tons of things that went down.

Long story short:

Stopped lifting
Eating anything
Left board
Left job
Got depressed
Suffering from hyperthyroidism
Went into deep alcohol/drug addiction for 3.5 years
Currently going through rehabilitation (will be done this April 18, 2011. Went in August 18, 2010)

My first 4 months at rehab, I was just eating a lot and not lifting at all even though they have a small gym coz i was dealing with my struggles and stuff like that.

Started lifting again after my 5th month and has since then went back to my routine.

I have no update pics yet, but the pic that I am posting here is me during the peak of my addiction.

As time goes, I have day-offs. Basically, they let me out for a duration of time/day and I was able to go back to the gym.

My splits are as follows:

Legs/Chest/Abs/Calves day 1
Shoulder/Back/Triceps/Biceps/Abs/Calves day 2

For the meantime, I am using that split to accommodate my day-off duration. When I am done with rehab, I'll go like this:

Monday:
Legs/Abs/Calves

Tuesday:
Chest/Abs/Calves

Wednesday:
Cardio

Thursday:
Shoulders/Triceps/Calves/Abs

Friday:
Back/Biceps/Abs/Calves

Saturday:
Cardio

Sunday:
Off

Yes, I am slowly gaining my strength back and to be honest, I do look bigger than my last update pics in the picture section.

Not sure when I could give you guys an update pic of myself yet.

Anyways, glad to be back
 
Angry.. Great to see you back. Hope all is coming along for you. I hope people on the board can use ur experiences positively and realize the impact drugs and alcohol can have on someone who was previously as dedicated as you were.
 
Welcome Back ! :)

It's great that you are better, stronger, both mentally & physically...

Remember,

"When everything seems like an uphill struggle, just think of the view from the top"

Best of luck to you !
 
AM! Nice to have you back. Good to hear you are back on board. Keep it going - you'll make huge progress! Take a few pics for yourself so you can post them in a year (or 6 months) to show your amazing progress!

Glad to see you are back on track!!!
 
thanks, everyone.

today's my day-off, till Monday. it's saturday today here.

I'll be working legs and shoulders/triceps tonight coz I did chest during thursday at the rehab.

Im quite surprised im nearing 200lb bench with ease as compared to back then.

I'll take pics after my rehab then take it from there.

saturday:
LEGS:
squat
leg press
stiff leg deadlift
leg curl
leg extension
standing calf raise
seated calf raise

SHOULDERS:
military press
db press
side lats
font lats
rear lats

ab work

SUNDAY:
either rest or cardio or do back. if not, do back on monday
either rack pull or off the floor
bent rows
t-rows
lats machine
seated cable rows
db rows

bb curl
hammer curl

ab work

hope everything goes well
 
04/09/11

LEGS:
squat
70x10
110x5
150x5x3
comment:i never did legs in rehab, but this isn't the first time I did legs since my downfall, but yeah, I am improving. one step at a time. max used to be 264 and yes, I go atg on squats.

leg press
280x15
340x10
400x10x6

sldl
100x15
120x10x10

lying leg curl
50x10
130x6
110x6

leg extension
50x15
110x15
130x15

standing calf raise
90x15
200x15
300x10

seated calf raise
80x15
130x10
180x10

and I was too tired to do abs. lazy lazy i know. was on the verge of puking. did not do shoulders. impossible to do with legs. should have known that. so tom shoulders/tri then if God willing, monday back
 
04/10/11

SHOULDERS/TRI/ABS

military press
100x8x8

db press
50x8x8

close grip triceps (defranco triceps death)
70x15x15
80x6

pushdown
100x10
110x10

side lats
20x10x10

front raise
20x5
15x5

rear lats
20x10

abs:
sit ups - failures
leg raise - failures

i doubt i'll do back tom but we'll see how i'd be feelin in the morning

also, help with abs workout. thanks
 
04/15/11

chest/tri (done in rehab)

wrapped my right wrist tightly with a strap. felt fine. felt stronger really

bench
100x10
140x10
150x5x5

incline db
60x8x8

incline flyes
25x7
comment: felt very uncomfortable on my right wrist. the one with the tendonitis or strain.

defranco triceps death (cg bench with boards)
100x15x6

bottomline: wrist problem not bothered by pressing movements. just undergrip workouts

04/16/11

legs/calves (day off so was at the gym)

squats
70x10
140x5x5

leg press
300x20
405x15x20

leg curl
100x10
110x10

sldl/romanian deadlift (i have no idea what it is called. bottomline, plates don't hit the floor and back is flat, knees slightly bend, stretching the hams)
100x10

standing calf raise
240x12x15

seated calf raise
100x20
150x20

cardio/arm workout via returning all plates to their designated places

leg raise
130x20

yes, no abs coz i always feel sick when it comes to legs. yeah, no excuse either :p

tomorrow shoulders

oh after rehab, me and my family are going on a 3-day/2-night vacation on some beach resort. will take pics there :)
 
04-18-11

shoulders/back/abs

db press
55x8x8

deadlift
100x5x5

bent rows
100x5-5
bothered my right wrist

t-bar machine
70x10
80x10

seated close grip cable row
110x10x10

sit up
failure

leg raise
failure

db row
60x10

side lats
20x10

front raise
20x7

rear raise
20x10

hammer curl bar
30x10

love the work out. on to the beach. will take pics there of my current body status.
 
hey guys.

it's the holy week here in the philippines, meaning no gym from wednesday till tomorrow, hopefully.

if there's gym tomorrow, then it's chest/tri day. if not, then it's sunday night.

pics aren't uploaded to me yet by my sister. will post when I get them

btw, when I type
120x10x10, it means 120 lbs of 2 sets of 10 reps. not 10 sets of 10 reps.

yes, I have since confused myself :)

so, in the future, to avoid such, i'll just go
120x10-10
 
Last edited:
04/23/11

chest/tri

bench
100x10
140x10
160x5x5

incline db
60x8-8

incline flyes
25x10-10

flat flyes
20x10-10

cg bench
120x5-2
80x7

pushdown
130x4
110x6-6
100x5-5

i noticed on pressing movements especially the incline db, i find my right arm to be weaker. i bet it's that annoying problem on my wrist that's causing it.

anyways, good workout. but im planning on repeating the 160x5-5 next chest workout. it really didn't work out the way I hoped
 
04/25/11

legs/abs/calves

gym was jam packed. hot girl using rack to do them lateral raises. so i went on to clean the entire gym of plates and bars. felt quite nice.

squat
150x3
140x2
160x2-1
comment: I have to start box squats. my form is a total wreck. the form from my past is long gone. so plan is to go light and fix my form via box squat.

leg press
300x15-15

ghr on lat machine <---gonna master this
2 then cramps

pull thrus
100x20
150x20

standing calf raise
300x10-10

seated calf raise
150x15-15
200x10-10

standing rope crunches on lat machine
50x20
20x30-30-30

hyperextension <--i love theirs because it's not the angled one. it's a flat horizontal one that really hits your hams and glutes and lower back and abs.
failures

standing rope crunches via lat machine
30x30-30

all in all, i have to get back to the squat groove. my core/back/hams/glute/hips are not what they used to be so I have to build them up again.

yes, i watched westside barbell's very own matt wenning's "so you think you can squat" videos :)
 
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