The "Badass" Blueprint (IN THE TRENCHES)

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Comments

  • monching11monching11 Posts: 7,273
    Kala ko hihingan ni yatez ng vid e LOL
  • YatezYatez Posts: 2,745
    Pwede din vid haha
  • badass_vinchbadass_vinch Posts: 4,471
    ^haha sya nagspot sakin dati kaya exempted nako sa vid :)
  • allen101allen101 Posts: 5,102
    badass_vinch wrote:
    December 3, 2013
    Duration 7:00-9:10 am

    Walk 20 minutes

    Stretching and abwork 15 minutes

    CGBP (bar weight approx. 20lbs)
    120lbs x 70
    170lbs x 12
    220lbs x 12 (last rep w/ spot)
    240lbs x 10 (last rep w/ spot)

    Pec deck superset with wide pullups
    100lbs to failure / BW x 20
    100lbs to failure / BW x 12
    100lbs to failure / BW x 15

    DEATHROWS (BB rows superset with Deadlift)
    210lbs x 12 / 250lbs x 8
    210lbs x 10 / 300lbs x 5
    DL 350lbs x 3 / BB rows 210lbs x 8

    HS shoulder press superset with T-bar rows
    200lbs x 12 / 180lbs x 12
    200lbs x 10 / 200lbs x 10

    walk home 20 minutes

    Short but intense!

    Also, wanna try that shit... DEATHROWS!! Hahahaha
  • badass_vinchbadass_vinch Posts: 4,471
    ^try mo bro! kahit sa SPE day mo pwede yan :)
  • allen101allen101 Posts: 5,102
    Will surely do!

    Alanganin din kasi ako sa clean and press, hindi ako marunong mag hang clean.
    Hindi ko maipatong yung bar sa front delts ko, parang di maabot ng wrist ko..
  • monching11monching11 Posts: 7,273
    Taena jan ako na deads eh kaya pala yan pangalan nyan.

    Edit: wala palang shrugs
  • allen101allen101 Posts: 5,102
    Ano ba mas maganda? Una DL ss BB rows? O alternate?
    Kasi mas nakakaheavy tayo sa DL di ba
  • badass_vinchbadass_vinch Posts: 4,471
    @ monching: pauso ko lang yung tawag dyan LOL

    @Allen: sakin parehas ko ginawa e. yung ratio kasi ng DL at rows ko medyo malapit kaya madali sakin para magdrop or mag-add ng plate pag nagswitch nako. unlike kung ang DL mo kunwari ay 300+ tapos BB rows mo 100+ lang, ang tagal mag dagdag-bawas. Ang target ko dito is buong back, pag napatagal yung rest nababawasan yung tension.
  • allen101allen101 Posts: 5,102
    I-reready ko na lang yung plates sa gilid.
    Ilolog ko na lang kung ano magawa ko, kung buhay pa ko after ng deathrows na yan hahahaha!
  • Masala MakerMasala Maker Posts: 476
    Boss vinch speaking of Death Rows ano pinaka ma rerecommend mong type of Barbell Rows that would build a bigger stronger back?
    Sabi kasi ng isa sa mga peborit kong PL'er a stronger back would tremendously help with grip strength kasi kung kaya ng back mo yung weight mag sesend yung brainszzz mo ng signals to your nerves na kaya i grip yung weight or something to that extent..
    Marami kasing klase and I'm only successful with Dumbell Rows. Naisipan kong #mejopussy ako on trying to avoid it and I need to start doing it with Barbells na.
  • badass_vinchbadass_vinch Posts: 4,471
    @MM

    kung grip strength ang gusto mo i think wala yun sa bigat. Kasi for a veteran lifter most likely nadevelop yung grip strength nya hindi sa BIGAT ng binubuhat nya kundi sa YEARS of consistent/continues lifting. Progressive din yung paglakas ng grip IMO. at obvious naman na hindi natin kaya igrip ang hindi natin kaya buhatin :)

    Pero kung strong and thick back gusto mo, yung traditional na BB rows lang. Parang combo sya ng rows, DL, good mornings and SLDL (involved buong posterior chain) :)
  • badass_vinchbadass_vinch Posts: 4,471
    December 5, 2013
    Duration 7:50-9:00am

    Stretching 15 minutes

    Circuit: 2 rounds
    Sumo Deadlift
    Cable crunches
    Sumo Deadlift
    Leg raises
    Sumo Deadlift

    Circuit: 2 rounds
    Hang Cleans
    Roman chair twist
    BB push sit ups
    Hang Cleans
    Leg raises
    Hang Cleans

    BB curls superset with rope pressdown
    DB curls superset with rope pressdown
    Hammer curls superset with rope pressdown
  • badass_vinchbadass_vinch Posts: 4,471
    December 6, 2013
    Duration 9:50-10-45am

    Leg press
    210lbs x 30
    310lbs x 20
    410lbs x 15
    Mixed load medley (almost 0 rest in between)
    410lbs x 12
    310lbs x 15
    210lbs x 20
    410lbs x 10
    310lbs x 15
    210lbs x 20

    Squats
    200lbs x 12 x 2
    220lbs x 12
    230lbs x 10
    250lbs x 7
    Dropset
    250lbs x 5
    230lbs x 5
    200lbs x 5

    Standing calf raise (5 minutes minimum rest)
    BW +100lbs
  • monching11monching11 Posts: 7,273
    brah, bat di ka pala naglalagay ng lifting stats mo sa sidebar? eh pang mamawan naman numbers mo
  • badass_vinchbadass_vinch Posts: 4,471
    medyo walang bearing kasi sakin yung poundage, mas particular ako sa difficulty level ng training ko. iba ibang weight din kasi ginagamit ko halos every training. alam ko naman yung max ko kaso kung 1RM hindi yun considered na SET kaya good to know pero doesnt count in my book hehehe :)
  • skullcrusherskullcrusher Posts: 4
    ito idol ko! =)
  • allen101allen101 Posts: 5,102
    Bro ilan timbang mo dun sa side bar pics mo?
    I'm sure mas mabigat ka ngayon, may latest pics ka na?
  • badass_vinchbadass_vinch Posts: 4,471
    Around 178-181lbs ako nun sa golds namin nila yates at monching. 175-178 fluctuation ko ngayon. Sakto ang trend for summer. Kaya ko naman magcontrol ng weight kahit nagcucut. Last cut ko 4lbs lang nawala sakin in 6months.

    Around 160+ siguro ako sa side bar. Latest pic ko lang yung sa golds e.
  • allen101allen101 Posts: 5,102
    Teka hanapin ko yung isang post mo ah
    badass_vinch wrote:

    Speaking of plan, nung dumating ako dito sa site May 30, 2013, ang goal ko as a new member ay simple lang: "GAIN ATLEAST 6-8LBS OF LEAN MASS BY YEAR-END"

    160lbs ripped ako noon, now im 178lbs and still lean.... i was able to follow my lean mass plan, taking no days off = i made 3x my expected gain :)

    So..... it [size=small]CAN[/size] be done!

    Na'accomplish mo na yata yung goal at na satisfy yung motivation mo sa sidebar :)
  • badass_vinchbadass_vinch Posts: 4,471
    Yeah bro! Realistic naman yung goal ko kaya confident ako. Hindi rin naman ako nagkulang sa effort at sobra sobra pa nga for that goal.

    Naka move on nako dyan, new goal naman ulit for next year :)

    Never tayo masasatisfy bro, trust me hehe

    As for the motivation, i have a deeper and lifelong motivation that i keep to myself :)
  • allen101allen101 Posts: 5,102
    So what's the new goal? Hehe
  • badass_vinchbadass_vinch Posts: 4,471
    Haha undecided pa... :)
  • iSamsonJeffiSamsonJeff Posts: 764
    mag 7 months pa lang simula nung May 30.
    Lupit talaga !
    NEXT GOAL : SASAMPA NA YANNN :) cheers
  • CoreCore Posts: 2,509
    ^Pwede.
  • badass_vinchbadass_vinch Posts: 4,471
    December 7, 2013
    Duration 12:30-2:30pm

    Walk 20 minutes

    Stretching and abwork 20 minutes

    Upperbody training: Anything goes

    Walk home 20 minutes
  • monching11monching11 Posts: 7,273
    badass_vinch wrote:
    Walk 20 minutes
    Walk home 20 minutes

    ROFL
  • badass_vinchbadass_vinch Posts: 4,471
    Pag sa megapower lakad papunta at pauwi ako. Di kasi ako natuloy sa rainforest.
  • monching11monching11 Posts: 7,273
    kaya nga natawa ako eh matic na miga pawir pag me ganyang log heeheheh pota init nyang ganyang time nagpapayong ka?
  • badass_vinchbadass_vinch Posts: 4,471
    Naka sweatshirt ako at shirt sa loob as usual. Sarap magpawis! Hehe

    First time ko ata napa-fast ng 22 hours tapos walang tigil sa activities at byahe. Super busy today, buti hindi ako nahilo.
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