The "Badass" Blueprint (IN THE TRENCHES)

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Comments

  • badass_vinchbadass_vinch Posts: 4,466A-Class
    edited May 2016

    May 30, 2016
    Duration 6:10-7:30pm

    Stretching 10 minutes

    Side Bends 25kg KB x 4 sets
    Standing Cable Crunches 60lbs x 3 sets
    Leg Raises+20lbs x 2 sets
    Hip Raises+25lbs x 2 sets

    Pullups (all grip variations except wide grip)
    BW x 200 reps

    HS Shoulder Press
    130lbs x 100 reps

    Front raise 15lbs x 4 sets
    Side Raises 15lbs x 4 sets

    Post edited by badass_vinch on

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    May 31, 2016
    Duration 6:15-7:30pm

    Stretching 10 minutes
    Machine Crunches x 3 sets
    Side Bends 25kg KB x 3 sets each

    Squats
    110lbs x 20
    133lbs x 20
    155lbs x 15
    177lbs x 15
    200lbs x 10
    222lbs x 12

    Barbell Hack Squat
    215lbs x 6
    245lbs x 5
    270lbs x 4,4

    RDL
    200lbs x 8

    Back Extensions
    BW+40lbs x 7 sets

    Single Calf Raises
    BW x 6 sets each

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 2, 2016
    Duration 9:00-10:30am

    Stretching 10 minutes
    Side Bends 25kg KB x 3 sets each
    Cable Crunches 80lbs x 2 sets
    Leg Raises+20lbs x 4 sets
    Hip Raises+25lbs x 4 sets

    Superset: Floor Press and Tbar Rows
    120lbs x 20 / 100lbs x 20
    140lbs x 20 / 125lbs x 15
    160lbs x 15 / 150lbs x 15
    180lbs x 15 / 170lbs x 12

    Iso Incline Press
    150lbs x 20
    180lbs x 15, 12, 12

    Chest Supported DB Rows
    60lbs each x 15 x 4

    Rear Raises 20lbs x 4 sets
    Incline Bench Curls 30lbs each x 4 sets
    Cable Curls 80lbs x 4 sets
    Machine Curls 70lbs x 3 sets
    Rope Pressdown 120lbs x 3 sets

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 3, 2016
    Duration 5:00-6:30pm

    Basketball

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 4, 2016

    Weighted Pushups
    BW+30lbs chain
    x 200 reps

    Habang nagluluto natripan ko ulit gawin itong quickie workout na to pero this time hangang 200 reps lang muna kasi luto na ang ulam. I'll probably do this regularly and I'm thinking of adding some extra excercises in between or after every 100 reps.

    live&dieNATURAL

  • nrg500nrg500 Posts: 1,233B-Class

    Bro, ano purpose ng bato sa ilalim ng kamay mo?

    Thanks

  • TryandTry101TryandTry101 Posts: 628A-Class

    ilang kilo yung chain sir?

    Those who stay will be CHAMPIONS..Stay natty til I can..lol

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    @nrg500 said:
    Bro, ano purpose ng bato sa ilalim ng kamay mo?

    Thanks

    Para yung weight mapunta sa wrist hindi sa palms.

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    @TryandTry101 said:
    ilang kilo yung chain sir?

    30lbs+ bro.

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 5, 2016
    Duration 9:15-10:30am

    Stretching 10 minutes

    Squats
    120lbs x 15,12,15
    155lbs x 12,12
    188llbs x 8
    222lbs x 5
    244lbs x 5 dropset to:
    177lbs x 8
    110lbs x 20

    Deadlift
    215lbs x 8
    250lbs x 5
    286lbs x 5
    308lbs x 3

    Leg Extensions
    150lbs x 4 sets

    Single Calf Raises
    BW x 4 sets each

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 6, 2016
    Duration 4:30-6:00pm

    Stretching 10 minutes
    Machine Crunch x 2 sets
    Cable Crunches x 3 sets
    Leg Raises+20lbs x 3 sets
    Hip Raises+25lbs x 3 sets
    Side Bends 25kg KB x 3 sets each

    HS Shoulder Press
    130lbs x 25
    155lbs x 15
    180lbs x 12
    155lbs x 15,12,15

    Pullups
    BW x 120 reps (I think I made a PR on my first installment, 30 reps)

    Floor Press
    140lbs x 30,20
    160lbs x 15,15,10,10,10

    Superset: HS Shoulder Press and Pullups
    155lbs x 15 / BW x 10
    180lbs x 12 / BW x 10

    Side Raises 20lbs x 3 sets
    Machine Crunches 3 sets
    Db Curls 35lbs each x 3 sets
    Tricep Pressdown 130lbs x 3 sets

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 7, 2016
    Duration 5:15-6:30pm

    Stretching 10 minutes
    Machine Crunches x 3 sets

    Squats
    133lbs x 12,12
    166lbs x 10,10
    200lbs x 8,8,8,8,8,8

    Single Leg Curls
    50lbs x 3 sets per leg

    Chest Supported DB Rows
    50lbs each x 20
    60lbs each x 15
    70lbs each x 12

    Single Leg Curls
    50lbs x 2 sets per leg

    Chest Supported DB Rows
    70lbs each x 12,12,10

    Cable Curls
    80lbs x 4 sets

    Single Calf Raises
    BW x 6 sets each

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class
    edited June 2016

    June 8, 2016
    Duration 7:00-8:15pm

    Warm up:
    Superset: Push ups and Pullups (8 sets)
    BW x 15 / BW x 10

    Pullups
    BW+30lbs chain x 188

    Sprints 16 rounds

    I just realized that I broke my previous pullup PR by 3 reps. Pero partida weighted pa yung 188 reps.

    Post edited by badass_vinch on

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class
    edited June 2016

    June 9, 2016
    Duration 2:00-3:15pm

    Stretching 10 minutes

    Machine Crunches x 3 sets

    Superset: Deadlift and Incline DB Press
    155lbs x 10 / 35lbs each x 30
    200lbs x 10 / 40lbs each x 30
    235lbs x 10 / 50lbs each x 25
    267lbs x 8 / 60lbs each x 25
    296lbs x 5 / 65lbs each x 20
    313lbs x 4 / 70lbs each x 25

    Overhead Tricep Extension
    80lbs x 3 sets

    Single Arm Tricep Pressdown
    60lbs each x 3 sets each

    Rear Raises
    20lbs each x 6 sets

    Front Raises
    15lbs each x 3 sets

    Kneeling Cable Crunches 80lbs x 3 sets
    Side Bends 25kg KB x 3 sets per side
    Machine Crunches x 3 sets
    Single Calf Raises BW x 4 sets each

    Post edited by badass_vinch on

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 10, 2016
    Duration 5:40-7:15pm

    Stretching 10 minutes
    Machine Crunches 4 sets
    Side Bends 3 sets each side 25kg KB
    Cable Crunches 80lbs x 2 sets
    Leg Raises +20lbs x 2 sets
    Hip Raises+25lbs x 2 sets

    Squats
    110lbs x 30
    155lbs x 20 x 2
    177lbs x 10 x 8 sets every 30-60 seconds
    177lbs x 20

    Single Leg Curls
    70lbs x 4 sets per leg

    Machine Curls
    60lbs x 2 sets

    DB Curls (2 rounds of dropset)
    35lbs, 25lbs, 20lbs

    Walk home 15 minutes

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 12, 2016

    Weighted Pushups (Total of 250 reps)
    BW+30lbs chain x 175 reps
    BW+30lbs chain + resistance band x 75 reps

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 13, 2016
    Duration 4:45-6:30pm

    Basketball

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 14, 2016
    Duration 12:30-2:10pm

    Stretching 10 minutes
    Cable Crunches 90lbs x 3 sets
    Side Bends x 3 sets per side 50lbs DB
    Leg Raises +20lbs x 2 sets
    Hip Raises +20lbs x 2 sets
    Incline Board Leg Raises x 2 sets

    Assisted Tbar Rows (wide grip)
    70lbs x 20
    85lbs x 15
    100lbs x 12 x 2

    Incline Iso Press
    130lbs x 20
    160lbs x 20
    190lbs x 15
    220lbs x 12 dropset to:
    160lbs x 10
    130lbs x 10

    Assisted Tbar Rows (neutral grip)
    120lbs x 12
    135lbs x 10 x 2

    Incline Flyes
    50lbs x 15 x 3

    Chest Supported DB Rows
    60lbs each x 15
    70lbs each x 10 x 2

    Iso Shoulder Press
    130lbs x 20
    160lbs x 15,12,12

    Machine Curls 70lbs x 3 sets
    Tricep Pressdown 140lbs x 3 sets
    Rear Raises 20lbs each x 3 sets
    Side Raises 15lbs each x 3 sets
    DB Curls 30lbs each x 2 sets
    Front Raises 15lbs each x 3 sets

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class
    edited June 2016

    June 15, 2016
    Training#1
    Duration 10:00-11:00am

    Stretching 10 minutes
    Machine Crunch 3 sets

    Squats
    133lbs x 10 x 2
    155lbs x 10
    177lbs x 10
    200lbs x 10

    Machine Squats
    160lbs x 15
    200lbs x 12
    230lbs x 10

    Leg Extensions
    125lbs x 15 x 4

    Single Leg Curls
    70lbs x 12 x 4 per leg

    Single Standing Calf Raises
    BW x 7 sets per leg


    Training#2
    Duration 4:45-6:30pm

    Basketball

    Post edited by badass_vinch on

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class
    edited June 2016

    Throwback: 2014 PBB GWO at Power Arms Gym, Pasay.

    First time ko makasabay si @dimzon03 sa GWO na to. Ngayon isa na syang halimaw. Ang bilis ng panahon.

    2015 PBB GWO at Pasig Fitness Gym

    See you tomorrow brah!

    Post edited by badass_vinch on

    live&dieNATURAL

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