The "Badass" Blueprint (IN THE TRENCHES)

1135136138140141

Comments

  • t4g4yt4g4y Posts: 1,931S-Class

    ang lupit nyo mga masters hehe.. si sir dimzon03 suki ko sa question and answer portion haha. sir vinch kelan kaya kami maging ikaw hahahaha

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    @t4g4y said:
    ang lupit nyo mga masters hehe.. si sir dimzon03 suki ko sa question and answer portion haha. sir vinch kelan kaya kami maging ikaw hahahaha

    Nako pag nakita mo ang mag tunay na masters dito sa PBB, malulupit talaga! Mga OG ng PBB. Yung pagkaseryoso mo ngayon sa training, mas seryosohin mo pa. Tapos araw araw mo gawin yan sa loob ng madaming taon. Ewan ko nalang kung hindi mo mareach yung full potential mo.

    live&dieNATURAL

  • TRoll_W_a_HeartTRoll_W_a_Heart Posts: 1,308S-Class

    Nice to see people working out together

  • t4g4yt4g4y Posts: 1,931S-Class

    @badass_vinch said:
    Nako pag nakita mo ang mag tunay na masters dito sa PBB, malulupit talaga! Mga OG ng PBB. Yung pagkaseryoso mo ngayon sa training, mas seryosohin mo pa. Tapos araw araw mo gawin yan sa loob ng madaming taon. Ewan ko nalang kung hindi mo mareach yung full potential mo.

    hehehe salamat si vinch, totoo, i'm dead serious about sa pg gym araw araw. kaya pag weekend lang pahinga pero may spot pa rin kahit sa bahay kasi may DB dun hahahaha

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 17, 2016
    Duration 3:15-5:10pm

    Stretching 10 minutes
    Cable Crunches x 3 sets
    Leg Raises+20lbs x 3 sets
    Hip Raises+25lbs x 3 sets

    BARBELL COMPLEX
    Deadlift 200lbs x 10
    Barbell Hack Squats 165lbs x 10
    Floor Press 100lbs x 20

    Deadlift 244lbs x 8
    Barbell Hack Squats 200lbs x 8
    Floor Press 120lbs x 20

    Deadlift 266lbs x 6
    Barbell Hack Squats 244lbs x 6
    Floor Press 140lbs x 20

    Deadlift 308lbs x 5
    Barbell Hack Squats 266lbs x 5
    Floor Press 160lbs x 20

    Deadlift 330lbs x 4
    Barbell Hack Squats 244lbs x 4
    Floor Press 180lbs x 15

    HS Shoulder Press
    132lbs x 20
    154lbs x 15 x 2
    132lbs x 15

    Pullups (different grip variations)
    BW x 50 reps

    Side Raises 15lbs each x 3 sets
    Front Raises 15lbs each x 2 sets
    Rope Pressdown 120lbs x 2 sets
    Single Arm Tricep Pressdown 60lbs x 3 sets per arm
    Overhead Tricep Extension 60lbs x 3 sets
    Rope Cable Curls 70lbs x 3 sets
    DB Curls 25lbs each x 3 sets

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    Maraming salamat sa client ko na lumipad pa from singapore para magtrain this weekend. Salamat sa malupit na UA shirt na ito sir @lawddesign

    live&dieNATURAL

  • t4g4yt4g4y Posts: 1,931S-Class
    Maraming salamat sa client ko na lumipad pa from singapore para magtrain this weekend. Salamat sa malupit na UA shirt na ito sir @lawddesign

    Awesome sir vinch!!!
  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 19, 2016
    Duration 10:40-11:40am

    Basketball

    live&dieNATURAL

  • dimzon03dimzon03 Posts: 1,542A-Class
    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!

    Ngayun lang ako nakapagbukas busy :smile:

    Salamat ng marami sir Vinch, ni minsan hindi nasasayang dayo ko...sa training at knowledge na willing ka i-share eh bawing bawi! Idol talaga.
  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 20, 2016
    Duration 2:45-4:00pm

    Stretching 10 minutes
    Machine Crunches x 3 sets

    Squats
    133lbs x 8,8,8 (every 10 seconds)
    177lbs x 8,8,8 (every 20 seconds)
    200lbs x 4,8,16

    Incline DB Press
    40lbs each x 40
    45lbs each x 30
    50lbs each x 20,20,20

    Squats
    200lbs x 8,8

    Chest Supported DB Rows
    50lbs each x 20
    65lbs each x 15,15

    Squats
    200lbs x 12

    Machine Crunch x 3 sets


    Duration 5:00-6:30pm

    Basketball

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 21, 2016
    Duration 6:50-8:40pm

    Stretching 10 minutes
    Side Bends 50lbs DB x 2 sets per side
    Cable Crunches 100lbs x 4 sets
    Leg and Hip Raises+20lbs x 3 sets
    Incline Board Leg Raises x 3 sets

    Assisted Tbar Rows
    90lbs x 12 x 3 (wide, underhand and neutral grip)

    Incline Iso Press
    130lbs x 30
    160lbs x 20
    200lbs x 12
    220lbs x 8

    Assisted Tbar Rows
    120lbs x 15
    135lbs x 5,5,5

    Incline Flyes
    30lbs, 40lbs, 50lbs x 15 each

    Vbar Pulldowns
    170lbs x 12
    190lbs x 12,10

    Iso Shoulder Press
    160lbs x 15 x 4

    Machine Curls 55lbs x 3 sets
    Side Raises 15lbs each x 6 sets
    Tricep Pressdown 140lbs x 3 sets
    DB Curls 30lbs each x 4 sets
    Front Raises 15lbs each x 3 sets

    Walk home 25 minutes

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 23, 2016
    Duration 6:15-7:30pm

    Stretching 10 minutes
    Machine Crunches x 6 sets

    Front Squats
    110lbs x 7 x 7
    133lbs x 6 x 6
    144lbs x 5 x 5

    Superset:
    Barbell Hack Squat 200lbs x 6
    Deadlift 200lbs x 6

    Barbell Hack Squat 244lbs x 5
    Deadlift 244lbs x 5

    Barbell Hack Squat 266lbs x 4
    Deadlift 266lbs x 4

    Barbell Hack Squat 288lbs x 3
    Deadlift 288lbs x 3

    Close Grip Pullups
    BW x 6 reps x 15 sets

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 24, 2016
    Duration 12:30-1:45pm

    Stretching 10 minutes
    Cable Crunches 100lbs x 4 sets
    Leg and Hip Raises+20lbs x 4 sets

    Superset: Flat Iso Press and Standing Cable Rows
    120lbs x 30 / 140lbs x 25
    160lbs x 25 / 165lbs x 20
    200lbs x 15 / 180lbs x 15
    230lbs x 12 / 200lbs x 15
    250lbs x 10/ 200lbs x 20

    Incline DB Press
    50lbs each x 30
    60lbs each x 20

    Superset: Assisted Tbar Rows and Iso Shoulder Press
    125lbs x 5 / 140lbs x 15 (2sets)
    125lbs x 8 / 160lbs x 10

    DB Curls 30lbs/25lbs/20lbs dropset (3 rounds)
    Tricep Pressdown 140lbs x 3 sets
    Rear Raises 20lbs x 3 sets
    Front Raises 15lbs x 2 sets


    Duration 5:00-7:00pm

    Basketball

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 26, 2016
    Duration 12:00-1:00pm

    Basketball 20 minutes
    Swimming 40 minutes

    Inabot ako ng ulan sa court pero tuloy pa din sa shooting. Namiss ko lang yung feeling na naglalaro sa ulan kaso tumigil din ako bago tuluyang mabasa yung sapatos ko. Ayun nagswimming nalang ako solong solo ko yung pool.

    Ganito yung sinasabi ko sayo @dimzon03, pag strategically nilagay mo yung sarili mo sa lugar na susuportahan yung fitness goals mo kahit may mangyare na di inaasahan e madami ka pa din options para makapag ensayo lalo na kung may mga gamit ka pa sa bahay. Isa sa mga naging problem ko nung bago ako e wala pa masyado gym at sa kalsada lang ang basketball court samin sa Sampaloc. Hindi rin advisable pumunta lagi sa Luneta-CCP complex for cardio kasi magbabayahe pa. Pag malakas ulan mabilis bumaha kaya nacacancel ang training at di rin makapaglaro dahil may mga sasakyan sa court. Pag late din nakauwi galing work nabibitin sa buhat kasi nauubos sa byahe oras ko. Napakalaki ng naging improvement ko eversince tumira ako sa lugar na may madaming malapit na gym, may basketball court, swimming pool at park. Kahit wala na yung amenities ok na sakin kasi wala naman mga askal kaya makakatakbo ka sa kalsada na walanag hahabol na aso haha

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 27, 2016
    Duration 4:00-6:00pm

    Stretching 10 minutes
    Side Bends 50lbs x 2 sets per side
    Cable Crunches 100lbs x 2 sets
    Leg Raises+20lbs x 2 sets
    Hip Raises+20lbs x 2 sets
    Incline Board Leg Raises x 3 sets

    Back Squats
    110lbs x 15
    150lbs x 12
    180lbs x 8
    200lbs x 8,8,8

    Front Squats
    110lbs x 12
    130lbs x 12
    150lbs x 8
    180lbs x 8
    200lbs x 4

    Lying Leg Curl
    70lbs x 15 x 3

    Single Leg Curls
    50lbs x 15 per leg
    60lbs x 15 per leg
    70lbs x 12 x 3 per leg

    Leg Extensions (Isolateral)
    100lbs x 15
    120lbs x 15
    140lbs x 15
    160lbs x 12 x 3

    Horizontal Leg Press
    Full Stack x 3 sets (15-20 reps)

    Standing Calf Raises
    350lbs x 7 sets to failure

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 28, 2016
    Duration 7:00-8:30pm

    Basketball

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    June 29, 2016
    Duration 5:15-7:00pm

    Stretching 10 minutes
    Cable crunches 80lbs x 2 sets
    Leg Raise and Hip Raise Combo +20lbs x 3 sets
    Side bends 25lg KB x 3 sets per side

    Superset: Floor Press and Pullups
    110lbs x 15 / BW x 15
    110lbs x 20 / BW x 12
    133lbs x 20 / BW x 12
    155lbs x 20 / BW x 12
    177lbs x 15 / BW+22lbs x 12
    188lbs x 12 / BW+33lbs x 10
    200lbs x 8 / BW+44lbs x 8

    Incline DB Press
    50lbs each x 20
    60lbs each x 20
    65lbs each x 18

    Chest Supported DB Rows
    65lbs each x 15,12,12,10

    HS Shoulder Press
    132lbs x 20
    154lbs x 20
    176lbs x 12,10

    Bar Front Raises 30lbs x 3 sets
    Side Raises 15lbs each x 5 sets
    One Arm Tricep Pressdown 60lbs x 4 sets per arm
    Overhead Tricep Extension 70lbs x 2 sets
    Cable Curls 60lbs x 3 sets
    DB Curls 30lbs and 35lbs x 3 sets each

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

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

    Stretching 10 minutes

    Front Squats
    110lbs x 15,12,10,8,6 (10-15 seconds interval)
    155lbs x 8,7,6,5 (10-15 seconds interval)

    Back Squats
    155lbs x 15
    200lbs x 8,8,8,8,8,8,8,12

    Barbell Hack Squats
    155lbs x 10
    222lbs x 10
    266lbs x 8
    288lbs x 6

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,466A-Class

    July 1, 2016
    Duration 12:30-2:15pm

    Stretching 10 minutes
    Side Bends 50lbs x 3 sets per side
    Cable Crunches 100lbs x 4 sets
    Leg Raises+20lbs x 4sets
    Hip Raises+20lbs x 4 sets
    Incline Board Leg Raises x 3 sets

    Flat Iso Press
    150lbs x 30
    180lbs x 20
    210lbs x 15
    230lbs x 12
    250lbs x 12

    Superset: Incline Iso Press and Assisted Tbar Rows
    180lbs x 15 / 120lbs x 15
    210lbs x 15 / 135lbs x 10
    230lbs x 12 / 145lbs x 8

    Superset: Iso Shoulder Press and Chest Supported Cable Rows
    160lbs x 15 / 140lbs x 25
    180lbs x 12 / 185lbs x 20
    200lbs x 12 / 200lbs x 20

    Tricep Pressdown 140lbs x 4 sets
    Machine Curls 70lbs x 4 sets
    Rear Raises 20lbs each x 4 sets
    Front Raises 20lbs each x 4 sets
    Side Raises 20lbs each x 2 sets
    DB Curls 35lbs x 3 sets


    Duration 4:30-7:30pm

    Basketball 2 hours
    Swimming 1 hour

    live&dieNATURAL

  • t4g4yt4g4y Posts: 1,931S-Class

    sarap talaga sana mag swimming kaso ang swimming pool dito sa amin maraming critters hahaha

Sign In or Register to comment.


Today's Bible Verse

Provided by Christ Notes Bible Search