The "Badass" Blueprint (IN THE TRENCHES)

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  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Upper body day2 done!
    Buffet at dad's done!
    Current weight is 160lbs

    live&dieNATURAL

  • allen101allen101 Posts: 5,102
    dpfrya.pngi'll try to post my training blueprint for your reference. Iv'e been using this since Feb 2013.

    Note: this is my personal program. i designed it specifically for my needs and goals.@kulafu: check this out if you can pick something from it.

    Mamatay ata ako sa pagod tinitignan ko palang program mo ehehehe.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Haha simple lang yan kung gagawin mo kasi superset ng push and pull lang tapos konting direct work sa smaller muscles. Yung sa upperbody2 hindi ko naman ginagawa lahat sa pull exercises pumipili lang ako kaya may slash. Sa leg days din hindi ko ginagawa lahat ng isolation moves pero yung mga big exercises always present.

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Lower body for today
    Training duration 11-12:30

    Stretch and abwork: 20 minutes

    Leg press 400x15x6
    Squats 200x8-10x5
    Deads 300x5x5
    Walking lunges 6sets-failure
    Standing calf raise 620xfailurex5

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Buffet again at yakimix!

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,459A-Class
    i had xrays, blood test and full body check up done. everything is normal. my bones and joints are all good. internal organs are all normal. it's a good thing to have your body checked every now and then to ensure that it is running in all cylinders and functioning smoothly. wag na hintayin may maramdaman pa bago magpatingin. bodybuilding causes a lot of wear and tear to our body especially if you've been training hard consistently for years.

    live&dieNATURAL

  • Big DawgBig Dawg Posts: 645
    Great looking physique bro & verrrryyy strong for your weight - respect bro! :)
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    @big dawg: Thank you sir! there's a lot of strong, big and ripped guys out there, impressive? yes... but "consistency" separates the man from the boys. you're the man!


    Upper body Training: 8:00-9:30am

    Stretch and ab work- 20 minutes

    Warmup: dips superset with chins

    Weighted dips superset with weighted Vbar chins (3sets x 10-18 reps)
    Isolateral flat press superset with weighted pullups (3sets x 8-15 reps)
    Isolateral inclined press superset with weighted pullups (3sets x 8-15 reps)
    Inclined flyes (5sets x 12-20 reps)

    Delt heads: rear/side/front raises: 30-35lbs (3sets each x 15-20 reps)
    Arms:
    Tricep press down
    seated Inclined dumbell curls: 35lbs each
    Hammer curls: drop sets 40,35, 30lbs

    Numbers for today:
    Dips +70lbs
    Chins and pullups +30lbs
    Iso inclined machine press: 300lbs
    Iso flat machine press: 300lbs
    Flyes 40lbs each

    Rest: 30-60 seconds

    live&dieNATURAL

  • allen101allen101 Posts: 5,102
    Bro can you give your pre-bed ritual?
    I mean, what do take in terms of food/supplement.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    before bed i just ensure that i've eaten all my food (2hours before). at that point i assess if i need extra carbs or a shake. i usually avoid eating very close to bedtime para may time ako umihi ng umihi bago matulog. naiinterupt kasi yung tulog ko pag nagigising ako para umihi.

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Lowerbody 12-1:30pm

    Stretch 15mins

    Legpress
    250x20x2
    350x15x2
    450x12x2
    Dropset 450-350-250 x10 reps each w/ no rest

    Squats(ass to the floor)
    200x6x5

    Deads 300x5x5

    Leg extensions 150x4x15-25
    Walking lunges 4sets til i drop
    Standing calf raise 620x4x15-25

    Current weight 160lbs

    live&dieNATURAL

  • badass_vinchbadass_vinch Posts: 4,459A-Class
    upper body day2: 7:30am-9:00am

    stretch and abwork: 20minutes
    warm up: Flat BP 200lbs superset with weighted chins +20lbs (4 sets back and forth 0-60seconds rest)

    3sets x 10-15reps
    Flat DP 90lbs each superset with weighted chins +30lbs
    Incline DP 80lbs each superset with Barbell rows 210lbs
    Iso Machine shoulder press 200lbs superset with supported Tbar rows 170lbs

    rear/side lateral raises: 30-40lbs 3sets x 10-15reps
    tricep press down: fulls stack 3sets x 10-15reps
    dumbell curl: 40lbs 2sets x 10-15reps
    hammer curl: 40lbs 2sets x 10-15reps

    current weight: 161lbs

    live&dieNATURAL

  • Mighty_OakMighty_Oak Posts: 3,940
    Legpress
    250x20x2
    350x15x2
    450x12x2
    Dropset 450-350-250 x10 reps each w/ no rest

    Heaven.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Sir mighty and big dawg... should i cut the volume on my workouts? What do you think? I train every other day but extends my rest day to 2 days if needed. My routine has been working wonders for me in terms of athletic performance and what i wanna look like but im looking for fresh ideas. Im aiming for a few pounds of lean mass by the end of the year, i dont mind experimenting at this point if it will yield better results. thanks guys!

    live&dieNATURAL

  • Big DawgBig Dawg Posts: 645
    Sir mighty and big dawg... should i cut the volume on my workouts? What do you think? I train every other day but extends my rest day to 2 days if needed. My routine has been working wonders for me in terms of athletic performance and what i wanna look like but im looking for fresh ideas. Im aiming for a few pounds of lean mass by the end of the year, i dont mind experimenting at this point if it will yield better results. thanks guys!

    If it's working for you, don't try to fix it bro. Based on reading some of your posts, you seem very knowledgable & experienced to the game. The only thing I would remind (as I'm sure you already know) is to keep trying to add weight to the bar or get 1 more rep whenever you can. That's probably the most important change anyone can make. Happy growing! :)
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    thanks big dawg for reminding me this: If it's working for you, don't try to fix it". a lot of people miss this including me (sometimes when im paranoid haha).... well actually that's what im working on right now (adding weight to the bar). I train alone, i could add 10-20 pounds more on my working sets however i have a trauma of maxing out without a spotter. the people in my gym doesn't know how to give a good spot especially on heavy lifts. that's why i rely on extra reps to reach failure.

    To gauge my strength improvements, i increase the weight of my warm up sets. in that way i measure my body's capacity to react to the weight increase while being in a relaxed intensity. i dont know if this makes sense for growth.

    live&dieNATURAL

  • milksworthmilksworth Posts: 3,138
    well, if you have time, then come join us on a group workout. im sure youll be pushing yourself to the limits if you have us spotting you!
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    thanks sir milk, actually nakaabang lang ang sa mga schedules ng GWO unfortunately hindi pa swak sa schedule ko (i train early around 6-7am) at location kasi taga cainta ako. but im looking forward to learn from you guys!

    live&dieNATURAL

  • milksworthmilksworth Posts: 3,138
    wow early bird lifter lol! cant imagine if i have the energy to hit the iron that early. well, just inform us if you are available then we should schedule a GWO. usually we do it on a week end para mas madaming maka sama. and im sure lots of newbies in the thread will be inspired if they see a ripped guy like you lifting in the flesh.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    actually around 8am nako nakakstart magworkout kasi may clients ako usually na tinituruan ng 6am (lagi kaming una sa gym hehe) tapos midshift pa schedule ko sa work. Weekend talaga ako makakasama sa inyo! *excited*

    live&dieNATURAL

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