The "Badass" Blueprint (IN THE TRENCHES)

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Comments

  • JettieJettie Posts: 3,763
    sige bukas kaso legs ako e. saan ba?
  • badass_vinchbadass_vinch Posts: 4,471
    sa power arms na lang.
  • badass_vinchbadass_vinch Posts: 4,471
    March 27, 2014
    Duration 9:00am-11:00am

    Beastmode stretching 10 minutes

    SUPERSETS:

    Incline BP and Tbar rows
    135lbs x 20 / 140lbs x 20
    175lbs x 20 / 160lbs x 20
    205lbs x 18 / 180lbs x 20
    225lbs x 7 / 200lbs x 17
    225lbs x 15 / 240lbs x 10

    Decline BP and Underhand Pullups
    225lbs x 20 / BW x 18
    265lbs x 9 or 13? / BW x 15
    285lbs x 6 / BW x 15

    HS Press and HS Rows
    310lbs x 15 / 240lbs x 15
    350lbs x 12 / 240lbs x 13
    400lbs x 9 / 280lbs x 8

    Machine Flyes
    130lbs x 15 x 5

    Tricep pressdown
    150lbs x 15
    170lbs x 15
    180lbs x 8 x 2

    Rope pressdown
    130lbs x 15 x 2

    Side laterals
    20lbs x 20 x 2
    30lbs x 15 drop to 20lbs x 15

    Walk Home 20 minutes
  • rtravino29rtravino29 Posts: 1,549
    Bro, baka gusto mo to, nakita ko sa manila muscle

    1901183_419997954804123_423288472_n.jpg


    INFINITE LABS JUGGERNAUT HP 60 SRVGS
    CRIMSON PUNCH, ORANGE
    1,600
  • MaloyMaloy Posts: 582
    free shipping ? papost naman ng site sir . nagoonline shoping ka din ba ng supplements? . Pa PM naman sir , para di ma spam yung thread ni boss vinch
  • rtravino29rtravino29 Posts: 1,549
    Maloy wrote:
    free shipping ? papost naman ng site sir . nagoonline shoping ka din ba ng supplements? . Pa PM naman sir , para di ma spam yung thread ni boss vinch


    PM sent! :)
  • allen101allen101 Posts: 5,102
    Mahina yan eh, check the ingredients
  • badass_vinchbadass_vinch Posts: 4,471
    March 28, 2014
    Duration 8:35-10:15am

    Stretching 10 minutes

    Legpress
    200lbs x 30 x 2
    300lbs x 20 x 2

    Squats
    130lbs x 15 x 2
    160lbs x 15 x 2
    205lbs x 12 x 2
    235lbs x 8 x 2

    Legpress
    330lbs x 20
    400lbs x 15 x 2

    Squats
    235lbs x 8
    260lbs x 6 x 2
    235lbs x 10

    Legpress
    530lbs x 15
    630lbs x 10

    Calf raises on leg press
    400lbs x 40 x 5

    Abwork 10 minutes (3 sets each)
    plate push sit ups
    roman chair twist
    hanging leg raises
    dragon flags

    Preacher curls
    80lbs x 12 x 4
  • Emman1986Emman1986 Posts: 1,819
    nothing new, just effin HARD and HEAVY as ALWAYS!

    Reading your journal makes people motivated always lalo na sa pang MMK intro sa 1st page! hahaha joke! idol talaga cheers
  • badass_vinchbadass_vinch Posts: 4,471
    Emman1986 wrote:
    nothing new, just effin HARD and HEAVY as ALWAYS!

    Reading your journal makes people motivated always lalo na sa pang MMK intro sa 1st page! hahaha joke! idol talaga cheers

    Thanks Emman! haha hindi pang MMK yun, history lang yun kung pano ako nagsimula at kung pano ako naging ganito both physically and mentally:sport:
  • JettieJettie Posts: 3,763
    saan ka nag buhat ? 260 eh
  • Emman1986Emman1986 Posts: 1,819
    badass_vinch wrote:
    Emman1986 wrote:
    nothing new, just effin HARD and HEAVY as ALWAYS!

    Reading your journal makes people motivated always lalo na sa pang MMK intro sa 1st page! hahaha joke! idol talaga cheers

    Thanks Emman! haha hindi pang MMK yun, history lang yun kung pano ako nagsimula at kung pano ako naging ganito both physically and mentally:sport:

    ke mmk o magpakaylanman or ano man yan sir, pang motivate pa rin kasi ikaw yan idol vinch! Good In and Out! thanks sir!
  • badass_vinchbadass_vinch Posts: 4,471
    @jettie

    Sa condo lang :)
  • badass_vinchbadass_vinch Posts: 4,471
    March 31, 2014
    Duration 8:45-11:00am

    Stretching 10 minutes

    Cable crunches 2 sets
    Plate push sit ups superset with roman chair twists 2 sets
    Incline board leg raises 2 sets
    Weighted leg raises 2 sets

    Trap bar deadlifts
    225lbs x 15
    295lbs x 12
    365lbs x 8 x 2

    Flat BP
    135lbs x 20
    175lbs x 20
    205lbs x 20
    225lbs x 13 superset with Vbar chins BW x 20
    245lbs x 8 superset with Vbar chins BW+20lbs x 15
    245lbs x 11 superset with Vbar chins BW+35lbs x 8
    265lbs x 7 dropsets to 225lbs x 5 superset with Vbar chins BW+20lbs x 12

    Standing Trapbar OHP
    115lbs x 25
    135lbs x 15
    135lbs x 13

    Dips superset with HS row (overhand grip)
    BW+60lbs x 15 / 250lbs x 15
    BW+80lbs x 20 / 250lbs x 15
    BW+60lbs x 20 / 300lbs x 9

    Single arm bluechip press
    90lbs x 10 each

    Machine shoulder press
    120lbs x 20 x 2

    Side laterals
    30lbs x 20 drop to 25lbs x 15 (2 sets)
    20lbs x 20

    Reverse pec dec
    100lbs x 15 x 5

    Walk home 20 minutes
  • JettieJettie Posts: 3,763
    haha hindi ako nagising kanina!
  • badass_vinchbadass_vinch Posts: 4,471
    April 1, 2014
    Duration 8:50-10:45am

    Stretching 10 minutes

    Cable crunches 2 sets
    Incline board leg raises 2 sets
    Weighted leg raises 2 sets
    Swissball Jacknife 2 sets
    Swissball Pikes

    Legpress
    170lbs x 50
    270lbs x 30
    370lbs x 25
    500lbs x 15
    600lbs x 12

    Squats
    135lbs x 20
    205lbs x 15
    225lbs x 12
    265lbs x 5
    300lbs x 3

    Leg Extensions
    200lbs x 20 x 3

    Leg Curls
    140lbs x 20
    150lbs x 15 x 2

    Standing Calf Raise
    600lbs x 20 x 6

    Walk home 20 minutes
  • badass_vinchbadass_vinch Posts: 4,471
    April 3, 2014
    Duration 8:35-10:50am

    Stretching 10 minutes

    Cable crunches 2 sets
    Incline board leg raises 2 sets
    Weighted lying leg raises 2 sets
    Plate push sit ups 2 sets
    Roman chair twists 3 sets

    SUPERSETS
    Incline BP and Tbar rows
    135lbs x 20 / 140lbs x 20
    175lbs x 20 / 160lbs x 20
    205lbs x 17 / 180lbs x 20
    225lbs x 12 / 220lbs x 15
    245lbs x 10 / 250lbs x 12

    Flat BP and Underhand pullups
    235lbs x 10 / BW+35lbs x 12
    235lbs x 12 / BW+35lbs x 10
    255lbs x 6 / BW+35lbs x 10

    HS press and HS rows
    330lbs x 12 / 270lbs x 15
    370lbs x 10 / 300lbs x 10
    410lbs x 9 / 300lbs x 8

    Machine flyes
    130lbs x 12 x 5

    Neutral grip pulldown and Tricep pressdown
    150lbs x 15 / 150lbs x 15
    170lbs x 12 / 160lbs x 12 (2 sests)
    *Rope pressdown 130lbs x 15

    DB curls 30lbs x 12 x 4
    Side laterals 20lbs x 15 x 3

    Walk home 20 minutes
  • badass_vinchbadass_vinch Posts: 4,471
    April 4, 2014
    Duration 9:30-10:40am

    Stretching 10 minutes

    Leg press
    200lbs x 40
    300lbs x 30

    Squats
    130lbs x 15
    160lbs x 15
    200lbs x 15
    230lbs x 12
    260lbs x 7
    260lbs x 9

    Leg press
    400lbs x 20
    500lbs x 20

    Calf presses
    400lbs x 20 x 6

    Cable hamstring extension
    40lbs x 15 x 3

    Hyperextensions
    BW x 15 x 3
  • badass_vinchbadass_vinch Posts: 4,471
    April 5, 2014
    Duration 5:00-6:10pm

    Walk / jogging 40 minutes
    Sprints intervals (80-100yards) 30 minutes
  • badass_vinchbadass_vinch Posts: 4,471
    April 7, 2014
    Duration 7:40-10:20am

    Stretching 10 minutes

    Cable crunches 3 sets
    Swissball jacknife and pikes 3 sets
    Incline board leg raises 3 sets

    Trapbar Deadlifts
    135lbs x 20
    205lbs x 20
    275lbs x 20
    345lbs x 12
    405lbs x 5

    SUPERSETS
    Flat BP and Vbar Chins
    135lbs x 20 x 2
    175lbs x 20
    205lbs x 20
    205lbs x 21 / BW x 20
    225lbs x 14 / BW+20lbs x 12
    245lbs x 12 / BW+20lbs x 12
    265lbs x 4 / BW+35lbs x 8

    HS Press and Tbar Rows
    310lbs x 15
    350lbs x 15 / 220lbs x 15
    390lbs x 12 /220lbs x 12
    410lbs x 10 / 230lbs x 12

    Dips and Neutral Grip pulldowns
    BW+60lbs x 20 / 170lbs x 20
    BW+70lbs x 15 / 190lbs x 15
    BW x 40 / 190lbs x 15

    Machine Flyes
    140lbs x 15 x 5

    Side laterals
    30lbs x 20 x 3
    Dropset 30lbs x 15, 25lbs x 15, 15lbs x 10

    Reverse pec deck
    130lbs x 12 x 4

    Walk home 20 minutes
  • badass_vinchbadass_vinch Posts: 4,471
    April 7, 2014
    Duration 7:40-10:20am

    Stretching 10 minutes

    Legpress
    250lbs x 40
    350lbs x 30
    500lbs x 20

    Squats
    130lbs x 20
    160lbs x 20
    200lbs x 15
    230lbs x 10 x 2
    260lbs x 7

    Legpress superset with Cable hamstring extensions
    450lbs x 20 / 40lbs x 15
    450lbs x 20 / 40lbs x 20 (2 sets)

    Calf presses
    450lbs x 40, 30, 30, 30
    500lbs x 30, 20, 20, 25
  • badass_vinchbadass_vinch Posts: 4,471
    April 9,2014
    Duration 4:40-7:30pm

    Stretching 10 minutes

    cable crunches 3sets
    incline board leg raises 3 sets
    swissball jacknife and pikes 3 sets

    Trapbar Deadlifts
    135lbs x 30
    225lbs x 30
    295lbs x 20
    365lbs x 5

    Underhand pullups
    BW x 20(10 pausing on top / 10 explosive)
    BW+20lbs x 12
    BW+20lbs x 12 (neutral grip)
    BW+35lbs x 10

    Tbar rows
    230lbs x 15
    250lbs x 12
    270lbs x 8

    HS rows (overhand grip)
    270lbs x 15
    310lbs x 10 x 2

    HS rows (narrow grip)
    310lbs x 12
    330lbs x 8 x 2
    270lbs x 12

    Cable rows (wide neutral grip-slow rep cadence)
    150lbs x 20
    170lbs x 15 x 2

    Wide neutral grip pulldowns
    170lbs x 15
    190lbs x 12 x 2

    CGBP
    135lbs x 20
    175lbs x 20
    205lbs x 15
    225lbs x 12

    Rope pressdown
    130lbs x 15
    150lbs x 15
    170lbs x 10 x 2

    Db curls
    40lbs x 15 x 3
    35lbs x 12 x 2 (inclined)

    Walkhome 20 minutes
  • Big DawgBig Dawg Posts: 645
    Wow 270 on T-bar rows! Don't think I ever seen a guy weighing only 180'ish pulling 6 plates on T-bars - and natty to boot! Yo Vinch I believe I gotta journey to Manila sometime to witness this haha! Just curious, what kind of T-bars are you doing? You doing the old-school kind with the Olympic bar and loading up one end, or you using a T-bar apparatus, or a padded row brace that plate loads?
  • badass_vinchbadass_vinch Posts: 4,471
    @Bigdawg - Old school Sir. The gym has set up a long olybar attached to the floor. the bar itself is a little heavy. Instead of using Vbar, I hold on the plates holes. This is the heaviest weight i pulled for tbar rows, I just felt good that day. thanks Sir :)



    April 11, 2014
    Duration 8:50-11:00am

    Stretching 10 minutes

    Cable crunches 3 sets
    Incline board leg raises 3 sets
    Hanging leg raises 1 set
    Swissball jacknife and pikes 3 sets

    Incline BP
    135lbs x 25 x 2
    175lbs x 20 x 2
    205lbs x 10 x 2
    225lbs x 12
    245lbs x 6

    Incline DB press
    70lbs x 12 x 3
    70lbs x 15

    HS press superset with Machine flyes
    310lbs x 12 / 130lbs x 15
    350lbs x 10 / 130lbs x 15

    Machine flyes
    130lbs x 15 x 2

    Standing trapbar OHP
    115lbs x 25 x 2
    135lbs x 15 x 2
    145lbs x 7

    Side laterals
    30lbs x 20 x 4

    Reverse pec deck
    120lbs x 15 x 4

    Incline DB curls
    35lbs x 10 x 3 per arm

    Standing BB curl
    120lbs x 10 x 2

    Walkhome 20 minutes
  • beardugo2014beardugo2014 Posts: 208
    Hi dude. Ako yung nakakasabay mo ata sa umaga na tumatakbo din.
    Kaiingit ng lift stats mo.
    Ikaw ata yung nagpupuno ng tbar natin sa gym.
    Hirap ako magtanggal minsan sa daming 20s na sinuksok lol XD
  • MaloyMaloy Posts: 582
    ^LOL at this. Ilang bebentehing plates ba yang tinutukoy mo sir? Mukhang tinutulungan ka ni bossing vinch mag warm up :lol:lol:lol
  • Big DawgBig Dawg Posts: 645
    Kick ass sir V - like I said, pulling 6 plates on T-bars is solid as hell for anybody, not to mention doing so at your bdwt. Keep up the good work brutha - you are an inspiration to many! :sport:
  • badass_vinchbadass_vinch Posts: 4,471
    April 12, 2014
    Duration 4:50-5:45pm

    Sprints intervals (80-120yards) 30 minutes
    Walk / jogging 25 minutes
  • badass_vinchbadass_vinch Posts: 4,471
    April 14, 2014
    Duration 8:00-10:30am

    Stretching 10 minutes

    Cable crunches 2 sets
    Incline board leg raises 2 sets
    Weighted lying leg raises 2 set
    Swissball jacknife and pikes 2 sets

    Trapbar Deadlifts
    135lbs x 20
    205lbs x 20
    275lbs x 20
    355lbs x 10
    395lbs x 5

    Incline BP
    135lbs x 20 x 2
    175lbs x 20 x 2
    205lbs x 14 x 2
    225lbs x 10
    225lbs x 8

    Incline DB press
    70lbs x 15
    80lbs x 13 x 2

    DB Shoulder press (slow rep cadence)
    50lbs x 15 x 3

    Standing trapbar OHP
    135lbs x 15 x 3

    Wide Upright rows (slow rep cadence)
    100lbs x 15 x 4

    HS rows (overhand)
    270lbs x 15
    310lbs x 8 x 2
    270lbs x 12

    Tbar rows
    200lbs x 12
    240lbs x 8

    Front raises
    olybar x 20
    olybar + 20lbs x 15 x 3

    Side laterals
    35lbs x 15 x 3
    25lbs x 20

    Walkhome 20 minutes
  • badass_vinchbadass_vinch Posts: 4,471
    April 15, 2014
    Duration 8:45-11:00am

    Stretching 10 minutes

    Cable crunches 2 sets
    Incline board leg raises 2 sets
    Weighted lying leg raises 2 set

    Single Leg press
    100lbs x 15 x 4 per leg

    Leg press
    200lbs x 40
    300lbs x 30
    400lbs x 25
    500lbs x 15
    600lbs x 10

    Squats
    135lbs x 15
    175lbs x 15
    205lbs x 15
    225lbs x 12
    265lbs x 8
    285lbs x 4

    Leg extensions
    200lbs x 15 x 4

    Leg curls
    140lbs x 15 x 4

    Cable hamstring extension
    100lbs x 20
    130lbs x 20
    150lbs x 20

    Standing Calf raises
    600lbs x 25
    640lbs x 20 x 3
    710lbs x 15 x 3

    Walkhome 20 minutes
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