The "Badass" Blueprint (IN THE TRENCHES)

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  • badass_vinchbadass_vinch Posts: 4,471
    April 16, 2014
    Duration 7:30-9:45am

    Stretching 10 minutes

    SUPERSET
    Incline iso press (neutral grip) and One arm landmine rows
    90lbs x 15 / 35lbs x 15 each
    135lbs x 15 / 60lbs x 15 each
    180lbs x 15 / 60lbs x 15 each
    220lbs x 15 / 80lbs x 15 each

    Incline BP and Neutral grip pullups
    135lbs x 25
    175lbs x 20 / BW x 15 (2sets)
    205lbs x 15 / BW+20lbs x 12 (2sets)

    HS press and HS rows
    310lbs x 20 / 270lbs x 15
    350lbs x 15 / 310lbs x 12
    410lbs x 10 / 310lbs x 10

    Machine flyes
    130lbs x 15 x 5

    Dips
    BW x 30
    BW+60lbs x 15
    BW x 25

    Wide Upright rows and reverse pec deck
    100lbs x 15 / 120lbs x 15 (4 sets)

    Machine dips
    200lbs x 20 x 3

    Tricep pressdown
    150lbs x 15 x 3

    Incline DB curls
    35lbs x 12 x 4 per arm

    Hammer curls
    45lbs x 12 x 2 per arm

    Walkhome 20 minutes
  • badass_vinchbadass_vinch Posts: 4,471
    April 17, 2014
    Duration 6:30-8:15am

    Basketball game
  • badass_vinchbadass_vinch Posts: 4,471
    April 17, 2014
    Duration 5:10-6:45pm

    Sprint intervals (200-250 yards)
    Lateral drills
    Walk / jogging
  • badass_vinchbadass_vinch Posts: 4,471
    April 18, 2014
    Duration 6:50-8:20am

    Walk 15 minutes
    Kipping pullups 100 reps total
    Walk / jogging 15 minutes

    7 rounds: Explosive dips - 100yards sprint - explosive dips
    **dips= 20-40 reps

    Lying leg raises 2 sets
    Dragon flags 2 sets
    Leg tucks 2 sets

    250 yards sprint - 100 yards walk
  • badass_vinchbadass_vinch Posts: 4,471
    April 18, 2014
    Duration 6:50-8:00am

    Walk / jogging
    Footwork and lateral drills
    Sprints intervals (120 yards)
  • badass_vinchbadass_vinch Posts: 4,471
    April 19, 2014
    Duration 9:45-11:00am

    Walk / jogging with 20lbs backpack
    Basketball drills
    Lateral abd footwork drills
    Sprints intervals (100-250 yards)
  • badass_vinchbadass_vinch Posts: 4,471
    April 19, 2014
    Duration 7:10-8:20pm

    Stretching 10 minutes
    Fast walk / jogging 30 minutes
    Sprint intervals (100 yards) 30 minutes
  • Chico EnzoChico Enzo Posts: 420
    Very motivating ka talaga sir, a huge guy but very mobile. Sakit cguro ng katawan sa mga dumedepensa sayo sir:)
  • badass_vinchbadass_vinch Posts: 4,471
    ^ haha hinde, ako yung dumedepensa e
  • RayKriegRayKrieg Posts: 577
    Sir @badass_vinch nag send ako ng pm :)
  • Chico EnzoChico Enzo Posts: 420
    Ganun po ba sir? Ung mga binabantayan mo para cgurong bumabangga sa pader. Ang bumangga GIBA!!!
  • riddlerriddler Posts: 1,018
    Agree with @Chico Enzo. @badass_vinch is a culmination of functional and aesthetic physique. Well rounded development. Ultimate motivation for us! :)
  • badass_vinchbadass_vinch Posts: 4,471
    April 21, 2014
    Duration 7:45-10:15am

    Stretching 15 minutes

    Cable crunches 3 sets
    Incline board leg raises 3 sets
    Hanging leg raises 3 sets

    Trapbar Deadlift
    135lbs x 10
    225lbs x 20
    225lbs x 10
    295lbs x 10
    335lbs x 8

    Incline BP
    135lbs x 15 x 2
    175lbs x 12 x 2
    205lbs x 10 x 2
    225lbs x 12
    245lbs x 7
    245lbs x 5

    DB shoulder press
    60lbs x 20 x 2
    70lbs x 15 x 2

    Neutral grip pullups
    BW x 20
    BW+20lbs x 15
    BW+35lbs x 12

    Underhand pullups
    BW+45lbs x 10 x 3

    Tbar rows
    220lbs x 10
    240lbs x 8 x 2

    HS press
    370lbs x 15
    410lbs x 8
    430lbs x 7

    Wide upright rows
    120lbs x 12 x 2
    100lbs x 15 x 2

    Bar Front raises
    70lbs x 15 x 5

    Side laterals
    30lbs x 15 x 5

    Reverse pec deck
    120lbs x 15 x 5

    Walkhome 20 minutes
  • JettieJettie Posts: 3,763
    Eto yung vid
    https://www.youtube.com/watch?v=
  • badass_vinchbadass_vinch Posts: 4,471
    April 22, 2014
    Duration 7:40-10:30am

    Stretching 15 minutes

    Cable crunches 3 sets
    Weighted leg raises 3 sets
    Swissball jacknife and pikes 3 sets

    Single Legpress
    100lbs x 15 x 3 each

    Legpress
    200lbs x 40
    300lbs x 20
    400lbs x 20
    500lbs x 15
    630lbs x 12
    670lbs x 10 drop to 500lbs x 10

    Leg extensions
    150lbs x 20 x 2
    170lbs x 20
    200lbs x 15

    Squats
    135lbs x 15
    175lbs x 15
    205lbs x 15
    245lbs x 8
    275lbs x 5
    275lbs x 3

    Leg extensions
    200lbs x 15 x 3

    Leg curls
    160lbs x 12 x 4

    Standing calf raises
    600lbs x 25
    700lbs x 20 x 2
    740lbs x 20 x 2
    810lbs x 15 x 2

    Limp home 30 minutes
  • riddlerriddler Posts: 1,018
    badass_vinch wrote:
    Limp home 30 minutes

    Hahahaha! Dami ko tawa dito bro. Totally killed the legs eh? :lol
  • badass_vinchbadass_vinch Posts: 4,471
    riddler wrote:
    badass_vinch wrote:
    Limp home 30 minutes

    Hahahaha! Dami ko tawa dito bro. Totally killed the legs eh? :lol

    PR on legpress and calf raises. nagka-cramps na yung both quads ko while walking.
  • CoreCore Posts: 2,509
    badass_vinch wrote:
    April 22, 2014
    Duration 7:40-10:30am
    ...
    Standing calf raises
    600lbs x 25
    700lbs x 20 x 2
    740lbs x 20 x 2
    810lbs x 15 x 2
    ...

    ^That Standing CF. May sinusunod ka bang tempo dyan?
  • badass_vinchbadass_vinch Posts: 4,471
    usually divided into 3 feet positions per set (straight, toes in and toes out). full ROM.
  • Emman1986Emman1986 Posts: 1,819
    badass_vinch wrote:
    riddler wrote:
    badass_vinch wrote:
    Limp home 30 minutes

    Hahahaha! Dami ko tawa dito bro. Totally killed the legs eh? :lol

    PR on legpress and calf raises. nagka-cramps na yung both quads ko while walking.

    sir V, ano ginagawa nyo pag nag ka cramps yung both quads nyo para mawala o tumigil? twing legs day ko kasi at aakyat nako sa apartment ko(7th floor no lift) kahahakbang ko lang nag sisismula na eh :(
  • badass_vinchbadass_vinch Posts: 4,471
    Emman1986 wrote:
    badass_vinch wrote:
    riddler wrote:
    badass_vinch wrote:
    Limp home 30 minutes

    Hahahaha! Dami ko tawa dito bro. Totally killed the legs eh? :lol

    PR on legpress and calf raises. nagka-cramps na yung both quads ko while walking.

    sir V, ano ginagawa nyo pag nag ka cramps yung both quads nyo para mawala o tumigil? twing legs day ko kasi at aakyat nako sa apartment ko(7th floor no lift) kahahakbang ko lang nag sisismula na eh :(

    haha wala tinitiis ko lang, mawawala din naman hehe
  • badass_vinchbadass_vinch Posts: 4,471
    April 23, 2014
    Duration 8:00-10:40am

    Stretching 15 minutes

    Side bends (35lbs DB) x 100 reps per side
    Cable crunches 3 sets
    Weighted leg raises 3 sets
    Dragon Flags 3 sets

    BB rows
    135lbs x 15 x 2
    175lbs x 12 x 2
    205lbs x 12
    225lbs x 10
    245lbs x 8 x 2

    HS rows (underhand)
    290lbs x 12
    310lbs x 10 x 2

    HS rows (overhand)
    290lbs x 12
    270lbs x 12
    250lbs x 15

    HS rows (Neutral grip)
    310lbs x 10 x 3

    DB shoulder press
    60lbs x 20 x 3
    70lbs x 15 x 2

    Standing Trapbar OHP
    135lbs x 10 x 2

    Neutral grip pulldowns
    150lbs x 18
    190lbs x 10
    170lbs x 12

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

    Walkhome 20 minutes
  • badass_vinchbadass_vinch Posts: 4,471
    April 24, 2014
    Duration 9:25-10:30am

    SQUATS
    bar x 15
    hams stretching
    bar x 15
    quads stretching
    bar x 15
    groin and glutes stretching

    130lbs x 15 x 3
    160lbs x 15 x 2
    200lbs x 12 x 2
    230lbs x 5 x 3 (15-20 seconds rest in between)

    130lbs x 100 (5-15 seconds rest pause)

    Calf presses
    400lbs x 30
    500lbs x 20 x 4
  • RayKriegRayKrieg Posts: 577
    100 reps squat! Lakas mo sir!
  • Emman1986Emman1986 Posts: 1,819
    RayKrieg wrote:
    100 reps squat! Lakas mo sir!

    Sinabi mo pa bro. Dati ilang beses na rin nya ginawa yan . Nakay sir V na atang lahat eh hahaha (Daniel Padilla song)
  • badass_vinchbadass_vinch Posts: 4,471
    April 25, 2014
    Duration 8:45-10:40am

    Stretching 10 minutes

    3 way cable crunches 100 reps
    weighted leg raises 2 sets
    Dragon flags 2 sets
    Swissball jacknife and pikes 1 set

    Warm up: BW dips and pullups supersets

    HS press
    270lbs x 20
    310lbs x 15
    380lbs x 12
    430lbs x 6 x 3

    Incline DB press
    70lbs x 15 x 2
    80lbs x 17
    80lbs x 20

    Cable crossover (high)
    50lbs each x 10 x 2
    60lbs each x 10

    Cable crossover (low)
    60lbs each x 10 x 3

    CGBP
    115lbs x 20
    185lbs x 15
    215lbs x 13
    235lbs x 7

    Machine flyes
    130lbs x 12 x 3

    Dip Machine
    240lbs x 10 x 3

    Tricep pressdown
    130lbs x 12 x 2
    150lbs x 12 x 2

    Preacher curls
    90lbs x 10 x 3

    Incline DB curls
    35lbs each x 10 x 3

    walk home 20 minutes
  • badass_vinchbadass_vinch Posts: 4,471
    April 26, 2014
    Duration 5:30-7:00pm

    Walk / jogging 15 minutes
    Footwork drills (agility ladder) 15 minutes
    Sprints intervals (100-150yards) 60 minutes
  • badass_vinchbadass_vinch Posts: 4,471
    Sinubukan ko to ulit gawin kanina kaso sablay. Bigat ko kasi tapos hindi stable yung poste=(

    jzemi8.jpg
  • badass_vinchbadass_vinch Posts: 4,471
    April 28, 2014
    Duration 8:05-10:40am

    Stretching 10 minutes

    Cable crunches 2 sets
    weighted leg raises 1 set
    Dragon flags 2 sets
    Swissball jacknife and pikes 2 set

    Deadlift
    135lbs x 10
    205lbs x 10
    225lbs x 10
    295lbs x 10
    315lbs x 6
    355lbs x 6
    385lbs x 3

    Incline BP
    135lbs x 15
    175lbs x 15 x 2
    205lbs x 12 x 2
    225lbs x 12
    225lbs x 10
    245lbs x 7

    Underhand pullups
    BW+20lbs x 12 x 2
    BW+35lbs x 10
    BW+45lbs x 8

    DB shoulder press
    60lbs x 25
    60lbs x 20
    70lbs x 15 x 2

    Smith wide upright rows
    40lbs x 17
    60lbs x 15 x 2

    Side laterals
    35lbs x 12 x 2

    Reverse pec deck
    130lbs x 12
    120lbs x 15 x 3

    walk home 20 minutes

    GWO with rtravino, jettie & dskinnyguy @Power Arms Gym
    2psriia.jpg
    keyq03.jpg
  • JettieJettie Posts: 3,763
    255 yun vinch, 6 ( 45 ), bar ( 45 ) , 2 ( 20 )
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