The "Badass" Blueprint (IN THE TRENCHES)

badass_vinch · June 2013

Upper body day2 done!
Buffet at dad's done!
Current weight is 160lbs

allen101 · June 2013

badass_vinch wrote:

i'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_vinch · June 2013

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.

badass_vinch · June 2013

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

badass_vinch · June 2013

Buffet again at yakimix!

badass_vinch · June 2013

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.

Big Dawg · June 2013

Great looking physique bro & verrrryyy strong for your weight - respect bro!

badass_vinch · June 2013

@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

allen101 · June 2013

Bro can you give your pre-bed ritual?
I mean, what do take in terms of food/supplement.

badass_vinch · June 2013

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.

badass_vinch · June 2013

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

badass_vinch · June 2013

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

Mighty_Oak · June 2013

badass_vinch wrote:

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

Heaven.

badass_vinch · June 2013

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!

Big Dawg · June 2013

badass_vinch wrote:

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_vinch · June 2013

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.

milksworth · June 2013

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_vinch · June 2013

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!

milksworth · June 2013

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_vinch · June 2013

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*

Howdy, Stranger!

Categories

In this Discussion

The "Badass" Blueprint (IN THE TRENCHES)

Comments