The "Badass" Blueprint (IN THE TRENCHES)

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  • badass_vinchbadass_vinch Posts: 4,471

    May 11, 2016
    Duration 4:15-5:30pm

    Stretching 15 minutes

    Side Bends 25kg KB x 4 sets per side
    Side Cable Crunches 50lbs x 2 sets per side
    Cable Crunches 80lbs x 2 sets
    Hip Raises+25lbs x 3 sets
    Lying leg raises+15lbs x 3 sets
    Machine Crunches 2 sets

    Pullups (all grip variations including rotating handles and mix grip; except wide grip)
    BW x 100 reps

    Chest Supported DB Rows
    50lbs each x 20
    60lbs each x 15
    70lbs each x 12

    Pullups (all grip variations except wide grip)
    BW x 100 reps

    Standing Calf Raises
    400lbs x 6 sets AMRAP

  • badass_vinchbadass_vinch Posts: 4,471
    edited May 2016

    May 12, 2016
    Duration 5:00-6:15pm

    Basketball

    Post edited by badass_vinch on
  • badass_vinchbadass_vinch Posts: 4,471
    edited May 2016

    May 13, 2016
    Duration 4:30-6:00pm

    Stretching 10 minutes
    Side Bends 25kg KB x 3 sets per side
    Machine Crunches 3 sets
    Cable Crunches 80lbs x 3 sets

    Floor Press
    100lbs x 55
    120lbs x 30
    140lbs x 20
    160lbs x 15
    180lbs x 5,8
    140lbs x 20

    Dips
    BW x 15 x 3
    250lbs x 15 x 3 (Machine Dips)

    HS Shoulder Press
    100lbs x 15
    140lbs x 15
    180lbs x 10
    140lbs x 15

    Side Raises 20lbs each x 3 sets
    Rear Raises 20lbs each x 3 sets
    Front Raises 30lbs bar x 1 set
    Machine Curls 60lbs x 4 sets
    Seated Rope Curls 70lbs x 6 sets
    Rope Pressdown 130lbs x 2 sets
    One Arm Tricep Pressdown 60lbs each x 3 sets

    Post edited by badass_vinch on
  • badass_vinchbadass_vinch Posts: 4,471
    edited May 2016

    May 14, 2016
    Duration 11:00am-12:00pm

    Basketball

    Post edited by badass_vinch on
  • badass_vinchbadass_vinch Posts: 4,471

    May 14, 2016
    Duration 3:30-4:30pm

    Stretching 15 minutes
    Side Bends 25kg KB x 3 sets
    Standing Cable Crunches 80lbs x 3 sets
    Hip Raises +25lbs x 3 sets
    Leg Raisez +15lbs x 3 sets

    Squats
    110lbs x 20 x 2
    133lbs x 20
    155lbs x 20
    177lbs x 20

    Walk home 15 minutes

  • badass_vinchbadass_vinch Posts: 4,471
    edited May 2016

    May 16, 2016
    Duration 5:00-6:30pm

    Stretching 10 minutes
    Machine Crunches x 2 sets
    Standing Cable Crunches 60lbs x 2 sets
    Kneeling Cable Crunches 70lbs x 2 sets
    Hip Raises+25lbs x 3 sets
    Leg Raises+20lbs x 3 sets

    Superset: Floor Press and Pullups
    120lbs x 20 / BW x 10 (2 sets)
    140lbs x 15 / BW+22lbs x 10
    160lbs x 15 / BW+22lbs x 10
    180lbs x 8 / BW+33lbs x 8 (2 sets)
    180lbs x 12 / BW+44lbs x 8

    Machine Dips
    240lbs x 15
    270lbs x 12 x 2

    HS Rows
    180lbs x 15
    220lbs x 12 x 2

    HS Shoulder Press
    120lbs x 20
    140lbs x 20
    160lbs x 15
    180lbs x 10

    Rear Raises 25lbs each x 6 sets
    Side Raises 20lbs each x 4 sets
    Front Raises 15lbs each x 2 sets
    Machine Curls 60lbs x 3 sets
    Seated Cable Curls 60lbs x 3 sets
    Rope Pressdown 130lbs x 2 sets
    One Arm Tricep Extension 60lbs each x 2 sets
    Overhead Tricep Extension 60lbs x 3 sets
    Face Pulls 40lbs x 3 sets

    Post edited by badass_vinch on
  • badass_vinchbadass_vinch Posts: 4,471

    May 17, 2016
    Duration 5:45-7:00pm

    Stretching 10 minutes

    Squats
    110lbs x 15,20
    133lbs x 15
    155lbs x 15
    177lbs x 8
    200lbs x 6,6,6,6,6,6
    200lbs x 18

    Single Leg Curls
    60lbs x 3 sets to failure per leg

    Leg Extensions
    150lbs x 5 sets to failure

    Standing Calf Raises
    350lbs x 6 sets to failure

    Back Extensions
    BW x 15 x 2
    BW+45lbs x 12 x 4

  • badass_vinchbadass_vinch Posts: 4,471

    May 19, 2016
    Duration 5:30-6:30pm

    Standing Cable Crunches 60lbs x 3 sets
    Kneeling Cable Crunches 60lbs x 3 sets
    Machine Crunch x 3 sets
    Hip Raises +25lbs x 3 sets
    Leg Raises +20lbs x 3 sets
    Side Bends 25kg KB x 2 sets per side
    Ab Roller x 2 sets

    Pullups (all grip variations except wide grip)
    BW x 265 reps

  • badass_vinchbadass_vinch Posts: 4,471

    May 20, 2016
    Duration 8:45-9:30pm

    Stretching 10 minutes
    Standing Cable Crunches 60lbs x 2 sets
    Kneeling Cable Crunches 60lbs x 3 sets
    Kneeling Side Cable Crunches 30lbs x 2 sets per side
    Machine Crunch x 2 sets
    Hip Raises +25lbs x 3 sets
    Leg Raises +20lbs x 3 sets
    Side Bends 25kg KB x 2 sets per side

    Floor Press
    110lbs x 20 x 2
    133lbs x 20 x 2
    155lbs x 15 x 2

    Incline Machine Press
    140lbs x 20
    160lbs x 15
    180lbs x 12
    200lbs x 10

    Dips
    BW x 15 x 2

    Cable Crossover
    50lbs per side x 15 x 2

    HS Shoulder Press
    110lbs x 20 x 2
    130lbs x 15 x 2

    Side Raises 15lbs each x 7 sets
    Rear Raises 15lbs each x 7 sets
    Front Raises 15lbs each x 3 sets

  • dimzon03dimzon03 Posts: 1,552
    Sir Vinch parang iwas ka yata sa wide grip pag pullups?
  • badass_vinchbadass_vinch Posts: 4,471

    @dimzon03 sa rhomboids kasi yun tumatama pag pullups. Behind the neck pullups pwede pa. Sa inverted rows ok lang yung wide grip.

  • badass_vinchbadass_vinch Posts: 4,471
    edited May 2016

    May 21, 2016
    Duration 3:40-6:00pm

    Stretching 10 minutes
    Machine Crunches x 3 sets
    Side Bends 25kg KB x 3 sets per side

    Squats
    110lbs x 15, 20
    133lbs x 20
    155lbs x 20
    177lbs x 20

    Barbell Hack Squats
    177lbs x 6
    222lbs x 6
    244lbs x 6
    266lbs x 6

    Leg Extensions
    140lbs x 15 x 3

    Walking Lunges
    25 meters x 3 rounds

    Standing Calf Raises
    320lbs x 5 sets to failure

    Walk 15 minutes
    Basketball 40 minutes

    Post edited by badass_vinch on
  • badass_vinchbadass_vinch Posts: 4,471

    May 23, 2016
    Duration 4:30-6:00pm

    Stretching 10 minutes
    Side Bends 25kg KB x 3 sets each
    Kneeling Cable Crunches 80lbs x 2 sets
    Standing Cable Crunches 80lbs x 2 sets
    Machine Crunches x 2 sets
    Leg Raises+15lbs x 1 set
    Hip Raises+25lbs x 1 set

    Seated DB Shoulder Press (100 reps)
    35lbs x 20
    40lbs x 20
    50lbs x 20,10,10,10,10

    Chest Supported DB Rows
    50lbs each hand x 100 reps

    Floor Press (100 reps)
    140lbs x 60
    160lbs x 40

    Rear Raises 20lbs each x 4 sets
    Side Raises 20lbs each x 4 sets

    Incline Chest Press
    150lbs x 20
    170lbs x 15
    190lbs x 13

    One Arm Tricep Pressdown
    60lbs x 2 sets per arm

    Rope Pressdown
    130lbs x 3 sets

    Incline Bench Curls
    35lbs each x 4 sets

  • badass_vinchbadass_vinch Posts: 4,471

    May 24, 2016
    Duration 5:00-6:15pm

    Basketball

  • badass_vinchbadass_vinch Posts: 4,471

    May 25, 2016
    Duration 5:00-6:30pm

    Stretching 10 minutes
    Machine Crunches x 3 sets
    Side Bends 25kg KB x 3 sets each
    Cable Crunches 80lbs x 3 sets
    Leg Raises +20lbs x 3 sets
    Hip Raises +25lbs x 3 sets

    HS Isolateral Legpress
    220lbs x 50
    290lbs x 30
    360lbs x 20
    400lbs x 15

    Squats
    110lbs x 12
    133lbs x 12
    155lbs x 12
    177lbs x 12
    200lbs x 8
    222lbs x 6,6
    244lbs x 6

    Single Leg Curls
    60lbs x 7 sets per leg

    Leg Extensions
    155lbs x 4 sets

    Standing Calf Raises
    320lbs x 4 sets
    BW x 3 sets per leg

  • badass_vinchbadass_vinch Posts: 4,471

    May 27, 2016
    Training#1
    Duration 10:30-12:15pm

    Stretching 10 minutes
    Cable Crunches 100lbs x 3 sets
    Side Bends 60lbs x 3 sets each
    Leg Raises+20lbs x 3 sets
    Hip Raises+25lbs x 3 sets
    Incline Board Leg Raises x 3 sets

    Supersets:
    Incline Iso Press and Assisted Tbar Rows
    130lbs x 30 / 70lbs x 20
    160lbs x 20 / 85lbs x 15
    190lbs x 15 / 100lbs x 12
    220lbs x 12 / 115lbs x 10

    Flat Iso Press and Vbar Pulldowns
    220lbs x 12 / 170lbs x 15
    190lbs x 15 / 190lbs x 12 (2 sets)

    Iso Shoulder Press
    160lbs x 20,15,15
    140lbs x 20,15,12

    Rear Raises 15lbs x 4 sets
    Side Raises 15lbs x 4 sets
    Front Raises 15lbs x 3 sets
    Rope Pressdown 125lbs x 3 sets
    Incline Bench Curls 30lbs each x 3 sets
    DB Curls 30lbs each x 3 sets
    Machine Curls 70lbs x 3 sets

    Seated Calf Raises
    110lbs x 3 sets

    Standing Calf Raises
    320lbs x 4 sets

  • badass_vinchbadass_vinch Posts: 4,471

    May 27, 2016
    Training #2
    Duration 4:30-6:30pm

    Basketball

  • badass_vinchbadass_vinch Posts: 4,471
    edited May 2016

    May 28, 2016

    Weighted Pushups
    BW+30lbs chains x 360 reps

    Home workout lang habang nagluluto. Probably finished this in 25 minutes or less.

    Post edited by badass_vinch on
  • badass_vinchbadass_vinch Posts: 4,471

    May 29, 2016
    Duration 2:40-3:30pm

    Stretching 10 minutes

    HS Isolateral Legpress
    330lbs x 30
    375lbs x 20
    420lbs x 15
    465lbs x 15
    510lbs x 15

    Squats
    135lbs x 12 x 2
    165lbs x 10
    200lbs x 7 x 3

    Machine Squats
    160lbs x 15
    200lbs x 12
    240lbs x 10

    Single Leg Curls
    70lbs x 3 sets each

  • badass_vinchbadass_vinch Posts: 4,471
    edited May 2016

    May 30, 2016
    Duration 6:10-7:30pm

    Stretching 10 minutes

    Side Bends 25kg KB x 4 sets
    Standing Cable Crunches 60lbs x 3 sets
    Leg Raises+20lbs x 2 sets
    Hip Raises+25lbs x 2 sets

    Pullups (all grip variations except wide grip)
    BW x 200 reps

    HS Shoulder Press
    130lbs x 100 reps

    Front raise 15lbs x 4 sets
    Side Raises 15lbs x 4 sets

    Post edited by badass_vinch on
  • badass_vinchbadass_vinch Posts: 4,471

    May 31, 2016
    Duration 6:15-7:30pm

    Stretching 10 minutes
    Machine Crunches x 3 sets
    Side Bends 25kg KB x 3 sets each

    Squats
    110lbs x 20
    133lbs x 20
    155lbs x 15
    177lbs x 15
    200lbs x 10
    222lbs x 12

    Barbell Hack Squat
    215lbs x 6
    245lbs x 5
    270lbs x 4,4

    RDL
    200lbs x 8

    Back Extensions
    BW+40lbs x 7 sets

    Single Calf Raises
    BW x 6 sets each

  • badass_vinchbadass_vinch Posts: 4,471

    June 2, 2016
    Duration 9:00-10:30am

    Stretching 10 minutes
    Side Bends 25kg KB x 3 sets each
    Cable Crunches 80lbs x 2 sets
    Leg Raises+20lbs x 4 sets
    Hip Raises+25lbs x 4 sets

    Superset: Floor Press and Tbar Rows
    120lbs x 20 / 100lbs x 20
    140lbs x 20 / 125lbs x 15
    160lbs x 15 / 150lbs x 15
    180lbs x 15 / 170lbs x 12

    Iso Incline Press
    150lbs x 20
    180lbs x 15, 12, 12

    Chest Supported DB Rows
    60lbs each x 15 x 4

    Rear Raises 20lbs x 4 sets
    Incline Bench Curls 30lbs each x 4 sets
    Cable Curls 80lbs x 4 sets
    Machine Curls 70lbs x 3 sets
    Rope Pressdown 120lbs x 3 sets

  • badass_vinchbadass_vinch Posts: 4,471

    June 3, 2016
    Duration 5:00-6:30pm

    Basketball

  • badass_vinchbadass_vinch Posts: 4,471

    June 4, 2016

    Weighted Pushups
    BW+30lbs chain
    x 200 reps

    Habang nagluluto natripan ko ulit gawin itong quickie workout na to pero this time hangang 200 reps lang muna kasi luto na ang ulam. I'll probably do this regularly and I'm thinking of adding some extra excercises in between or after every 100 reps.

  • nrg500nrg500 Posts: 1,233

    Bro, ano purpose ng bato sa ilalim ng kamay mo?

    Thanks

  • TryandTry101TryandTry101 Posts: 628

    ilang kilo yung chain sir?

  • badass_vinchbadass_vinch Posts: 4,471

    @nrg500 said:
    Bro, ano purpose ng bato sa ilalim ng kamay mo?

    Thanks

    Para yung weight mapunta sa wrist hindi sa palms.

  • badass_vinchbadass_vinch Posts: 4,471

    @TryandTry101 said:
    ilang kilo yung chain sir?

    30lbs+ bro.

  • badass_vinchbadass_vinch Posts: 4,471

    June 5, 2016
    Duration 9:15-10:30am

    Stretching 10 minutes

    Squats
    120lbs x 15,12,15
    155lbs x 12,12
    188llbs x 8
    222lbs x 5
    244lbs x 5 dropset to:
    177lbs x 8
    110lbs x 20

    Deadlift
    215lbs x 8
    250lbs x 5
    286lbs x 5
    308lbs x 3

    Leg Extensions
    150lbs x 4 sets

    Single Calf Raises
    BW x 4 sets each

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