The "Badass" Blueprint (IN THE TRENCHES)

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  • badass_vinchbadass_vinch Posts: 4,471

    July 4, 2016
    Duration 12:30-2:30pm

    Stretching 10 minutes
    Cable Crunches 100lbs x 4 sets
    Hip Raises+20lbs x 4 sets
    Incline Board Leg Raises x 3 sets
    Side Bends 45lbs x 3 sets per side

    Superset: Flat Iso Press and Standing Cable Rows
    160lbs x 30 / 155lbs x 25
    200lbs x 20 / 170lbs x 25
    230lbs x 15/ 185lbs x 20
    250lbs x 12/ 200lbs x 20

    Superset: Incline Iso Press and Assisted Tbar Rows
    200lbs x 20 / 105lbs x 15
    220lbs x 15 / 135lbs x 10
    240lbs x 12 / 145lbs x 8

    Incline Flyes
    50lbs x 15 x 3

    Iso Shoulder Press
    160lbs x 15
    180lbs x 12 x 4

    Tricep Pressdown 140lbs x 5 sets
    Machine Curls 70lbs x 2 sets
    Rear Raises 20lbs each x 6 sets
    Front Raises 20lbs each x 4 sets
    Side Raises 20lbs each x 4 sets
    DB Curls 35lbs x 5 sets

    Stretching 15 minutes


    Duration 5:50-6:15pm

    Machine Crunches x 3 sets

    Pullups (Neutral and Vbar)
    BW x 150 reps

  • badass_vinchbadass_vinch Posts: 4,471

    July 5, 2016
    Duration 1:40-4:00pm

    Stretching 15 minutes

    HS Isolateral Legpress
    264lbs x 100 (straight set)
    330lbs x 100 (rest pause)
    418lbs x 100 (30,30,40)
    506lbs x 100 (25 × 4)

    Squats (100 reps total)
    110lbs x 20,20
    133lbs x 15,15
    155lbs x 10,10
    177lbs x 10

    Single Leg Curls
    Left: 70lbs x 100 (10x10)
    Right: 70lbs x 100 (10x10)

    Leg Extensions
    135lbs x 100 (rest pauses)

    Single Calf Raises
    Left: BW x 100
    Right: BW x 100

    Back Extensions
    BW x 20,15,15,15

    Stretching 5 minutes
    Walk home 15 minutes

    1000-REPS LEG DAY!!!! Reps in Peace!!!!

  • badass_vinchbadass_vinch Posts: 4,471

    July 6, 2016
    Duration 1:00-2:00pm

    Basketball

  • SmallWIJISmallWIJI Posts: 742

    1000-REPS LEG DAY!!!! Reps in Peace!!!!

    WheelChair Please haha! Mamaw talaga si Idol

  • badass_vinchbadass_vinch Posts: 4,471

    July 7, 2016
    Duration 2:30-3:45pm

    Stretching 10 minutes
    Cable Crunches 100lbs x 6 sets
    Leg and Hip Raise combo x 6 sets

    Superset: Flat Iso Press and Assisted Tbar Rows
    140lbs x 30 / 105lbs x 15
    180lbs x 20 / 105lbs x 15
    220lbs x 15/ 105lbs x 15

    Superset: Incline Iso Press and Puulups
    180lbs x 20 / BW x 15
    200lbs x 20 / BW x 15
    220lbs x 15 / BW x 15

    Cable Crossover
    50lbs per side x 15 x 2

    Superset: Iso Shoulder Press and Facepulls
    160lbs x 15 / 70lbs x 20
    180lbs x 12 / 70lbs x 20
    200lbs x 10 / 70lbs x 20

    Tricep Pressdown 140lbs x 5 sets
    Machine Curls 70lbs x 4 sets
    Rear Raises 20lbs each x 4 sets
    Side Raises 20lbs each x 2 sets
    DB Preacher Curls 25lbs x 4 sets


    Duration 5:00-6:00pm

    Swimming

  • badass_vinchbadass_vinch Posts: 4,471

    July 9, 2016
    Duration 2:40-4:30pm

    Stretching 10 minutes
    Cable Crunches 100lbs x 3 sets
    Leg and Hip Raise combo x 3 sets

    HS Isolateral Legpress
    308lbs x 50
    396lbs x 30
    508lbs x 20
    550lbs x 15

    Squats
    110lbs x 20
    133lbs x 15
    155lbs x 10
    177lbs x 8,8,8
    200lbs x 5,5,5
    200lbs x 15

    Single Leg Curls
    70lbs x 15 x 3 per leg

    Leg Extensions
    125lbs x 20,12
    150lbs x 15,15

    Single Calf Raises
    BW x 130 per leg

    Walk home 15 minutes

  • nrg500nrg500 Posts: 1,233
    edited July 2016

    Bro, di ko sure kung natanong na sa'yo dati, pero napansin mo ba sa experience mo na mas malakas ka sa pull up pag mas mataba ang bar?

    Pansin ko, mas malakas ako sa 2-inch dia. round bar kumpara sa standard 1-inch dia. round bar. Na-try ko rin sa 2-inch square bar at feel ko mas malakas ako.

    Thanks

    Post edited by nrg500 on
  • badass_vinchbadass_vinch Posts: 4,471

    @nrg500 hindi naman sa mas malakas pero mas nagagamit ko yung lats pag mataba yu g bar kasi para yung wrist directly ang humihila at hindi weak point ang grip. Parang ganito

  • nrg500nrg500 Posts: 1,233

    ^ Ganyan nga, bro. Napansin ko kasi, I can do 8 to 10 reps sa 1st set kahit walang warm up at kahit na mataba na ako ngayon (25% body fat na yata kasi dami na nakakapansin ng tiyan ko. he he)

    Thanks

  • Masala MakerMasala Maker Posts: 476
    baws Vinch!!! Still killing it!!! Missed reading your logs. Insane insane insane!

    I'm dedicating 6 months to hypertrophy work after August. I'm a bit bothered on how to linear periodize hypertrophy blocks.
    Pano ba yan boss? Would wk1 have a lower volume and lighter weight tapos wk4 higher volume na and 70%? 60-75%? Should i do scheduled over reaching over training phases after each cycle like I would in strength training? How would you go about it?
  • badass_vinchbadass_vinch Posts: 4,471

    No need to change so much of what you're doing. Just use sub maximal weights for the basics/majors for higher rep ranges then add more accessory work. Get strong on the accessories naman para may progression pa din. Over reach for what? Unless titigil ka or magpapahinga ng matagal no need to over reach. That is.. if you know how to over reach?

  • badass_vinchbadass_vinch Posts: 4,471

    July 11, 2016
    Duration 3:00-4:30pm

    Stretching 10 minutes
    Cable Crunches x 3 sets
    Leg/Hip Raises combo x 3 sets

    Circuit:
    Squat 125lbs x 20
    Floor Press 120lbs x 30
    Pullups BW x 15

    Squat 145lbs x 15
    Floor Press 145lbs x 20
    Pullups BW x 15

    Squat 165lbs x 12
    Floor Press 175lbs x 15
    Pullups BW x 12

    Squat 185lbs x 10
    Floor Press 200lbs x 10
    Pullups BW+33lbs x 10

    Incline DB press
    50lbs each x 20

    Dip Machine
    250lbs x 15

    HS Rows
    160lbs x 20
    200lbs x 15 x 2

    HS Shoulder Press
    120lbs x 30
    140lbs x 20
    160lbs x 20

    Superset: Pushup and Close Grip Pullups
    BW x 20 / BW x 12 (3 sets)

    Rear Raises x 4 sets
    Onw Arm Tricep Pressdown x 3 sets per arm
    Machine Curls x 2 sets
    DB Curls x 3 sets

    Walkhome 15 minutes

  • badass_vinchbadass_vinch Posts: 4,471
    July 12, 2016
    Duration 2:45-4:10pm

    Stretching 10 minutes
    Cable Crunches x 3 sets
    Leg/Hip Raises combo x 3 sets
    Side Bends x 2 sets per side

    HS Isolateral Legpress
    308lbs x 25
    396lbs x 20
    462lbs x 15
    506lbs x 15 x 3

    Single Leg Curls
    70lbs x 7 sets to failure per leg

    Leg Extensions
    120lbs x 20
    150lbs x 15 x 3

    Single Calf Raises
    BW x 100 reps per leg

    Front Squats
    100lbs x 15
    122lbs x 12
    133lbs x 5 x 3

    Walk home 15 minutes
  • badass_vinchbadass_vinch Posts: 4,471

    July 13, 2016
    Duration 4:45-6:20pm

    Basketball

  • badass_vinchbadass_vinch Posts: 4,471

    July 14, 2016
    Duration 2:30-4:00pm

    Stretching 10 minutes
    Cable Crunches x 3 sets
    Leg/Hip Raises combo x 3 sets
    Side Bends x 3 sets per side

    Circuits:
    Pullup + Assisted Tbar Rows + Incline Iso Press
    BW x 10 / 105lbs x 10 / 130lbs x 30
    BW x 10 / 105lbs x 10 / 170lbs x 20
    BW x 10 / 105lbs x 10 / 200lbs x 15 (2 rounds)

    Flat Iso Press + Assisted Tbar Rows + Pullup
    180lbs x 20 / 120lbs x 8 / BW x 12 (2 rounds)
    200lbs x 20 / 120lbs x 8 / BW x 12

    Iso Shoulder Press + Facepull + DB Preahcer Curls
    130lbs x 20 / 80lbs x 20 / 25lbs each x 15
    150lbs x 15 / 80lbs x 20 / 25lbs each x 15
    170lbs x 12 / 80lbs x 20 / 25lbs each x 15

    Pushups
    Tricep Pressdown
    Machine Curls
    Side Raises
    Rear Raises
    Front Raises

  • badass_vinchbadass_vinch Posts: 4,471
    edited July 2016

    Sobra busy sa office, at hindi makakain ng maayos puro fastfood at donuts kinain ko for 2 weeks, sarap kaso pangit sa pakiramdam pag everyday. Shempre dapat may excuse lagi LOL! I feel like I'm gonna lose my gains soon.

    Currently at 175lbs

    Kitang kita yung hump sa left side ng likod ko.

    Post edited by badass_vinch on
  • t4g4yt4g4y Posts: 1,944

    this is the reason why i go to the gym non stop hehehe

  • badass_vinchbadass_vinch Posts: 4,471

    Kinalimutan ko na itong journal ko ah!!! Ni hindi ko man lang mabuksan. Nagbubuhat pa din ako 4-5 days.

    August 15, 2016
    Duratio 4:20-6:30pm

    Stretching 10 minutes
    Cable Crunches x 3 sets
    Weighted Leg Raises x 3 sets

    HS Isolateral Legpress
    362lbs x 30
    440lbs x 30
    528lbs x 20
    616lbs x 15
    660lbs x 12
    704lbs x 12

    Squats
    133lbs x 15
    155lbs x 12
    177lbs x 10
    200lbs x 8
    222lbs x 7
    244lbs x 6

    Deadlift
    234lbs x 12
    267lbs x 8
    287lbs x 7
    308lbs x 6
    320lbs x 5
    234lbs x 20

    Single Leg Curls
    80lbs x 12 x 3 per leg

    Leg Extensions
    150lbs x 15 x 3

    Calf Presses
    360lbs x 5 sets to failure

    Walk home 15 minutes

    Eto lowerbody routine ko for the past weeks. Done twice a week. 2013 kong routine ito pero nabawasan ng konti. Optional ang walking lunges and alternating calf presses and raises. Bawas din abs exercises.

  • DeanofMeanDeanofMean Posts: 161

    Sir vinch, ilan days po pagitan kapag nag twitwice a week kayo mag lowerbody routine?

  • badass_vinchbadass_vinch Posts: 4,471

    @DeanofMean said:
    Sir vinch, ilan days po pagitan kapag nag twitwice a week kayo mag lowerbody routine?

    3-4 days bro. Basta kung san matapos yung prior week tuloy tuloy lang.

  • badass_vinchbadass_vinch Posts: 4,471

    August 24, 2016
    Duration 4:30-6:15pm

    Stretching 10 minutes
    Abdominal Circuit 10 minutes

    Giant Sets:
    Flat Iso Press: 130lbs x 25 /170lbs x 20/ 200lbs x 20 / 230lbs x 15
    Assisted Tbar: 120lbs x 12 (all sets)
    Pullups: BW+25lbs x 12 set 1 / BW+35lbs x 10 for succeeding sets

    Superset: Incline Iso Press and Pullups
    200lbs x 20 / BW+35lbs x 8
    230lbs x 15 / BW+35lbs x 8
    250lbs x 12 / BW+35lbs x 8

    Incline DB Press
    55lbs each x 25
    60lbs each x 25
    65lbs each x 18

    Superset: Incline Flyes and Assisted Tbar Rows
    50lbs x 15 / 120lbs x 10 (3 sets)

    Iso Shoulder Press*
    170lbs x 15
    190lbs x 12 x 2
    *all sets finished with Rear Raises and Front Raises

    DB Preacher Curls x 5 sets
    Rope Pressdown x 5 sets
    DB Curls 2 sets

  • badass_vinchbadass_vinch Posts: 4,471

    August 25, 2016
    Duration 5:30-6:30pm

    Stretching 10 minutes

    HS Isolateral Legpress
    352lbs x 25
    418lbs x 25
    506lbs x 15
    572lbs x 12

    Squats
    133lbs x 20
    177lbs x 12
    200lbs x 10
    222lbs x 6
    244lbs x 4 dropset to:
    177lbs x 8
    133lbs x 15

    Calf Presses
    380lbs x 4 sets to failure

    Walk home 15 minutes

  • badass_vinchbadass_vinch Posts: 4,471

    August 28, 2016
    Duration 8:30-10:15am

    Stretching 10 minutes
    Abdominal Circuit 10 minutes

    Superset: Deadlift and Incline Iso Press
    170lbs x 12 / 120lbs x 25
    210lbs x 10 / 160lbs x 20
    260lbs x 8 / 200lbs x 20
    280lbs x 5 / 230lbs x 20
    300lbs x 5 / 250lbs x 15
    300lbs x 5 / 270lbs x 12

    Superset: Flat Iso Press and Pullups
    220lbs x 20 / BW x 10
    250lbs x 15 / BW x 10
    260lbs x 12 / BW x 10
    270lbs x 12 / BW x 10

    Superset: Iso Shoulder Press and Assisted TBar Rows
    170lbs x 20 / 120lbs x 10
    190lbs x 15 / 120lbs x 10
    190lbs x 12 / 120lbs x 10
    170lbs x 15 / 120lbs x 10

    Circuit:
    Rear Raises
    Side Raises
    Front Raises
    DB Curls
    Tricep Pressdown

  • August 31, 2016
    Duration 9:15-10:45am

    Walk 15 minutes
    Abdominal Circuit 10 minutes

    HS Isolateral Legpress
    462lbs x 25 x 2
    528lbs x 25
    596lbs x 15
    660lbs x 12

    Squats
    155lbs x 12 x 2
    177lbs x 12
    200lbs x 6,6,20

    Single Leg Curls
    70lbs x 12 x 4 per leg

    Leg Extensions
    155lbs x 15 x 3

    Calf Presses
    400lbs x 5 sets to failure

    Walk home 15 minutes

  • September 2, 2016
    Duration 2:30-4:30pm

    Stretching 10 minutes
    Abdominal Circuit 10 minutes

    Superset: Deadlift and Incline Iso Press
    190lbs x 12 / 140lbs x 25
    230lbs x 10 / 180lbs x 25
    260lbs x 8 / 210lbs x 25
    280lbs x 7 / 240lbs x 20
    300lbs x 7 / 270lbs x 15

    Superset: Incline DB Press and Assisted Tbar Rows
    60lbs each x 25 / 105lbs x 20
    65lbs each x 25 / 120lbs x 15
    70lbs each x 20 / 135lbs x 12

    Cable Crossover
    50lbs per side x 15 x 2

    Incline Flyes
    50lbs x 15 x 2

    Flat Iso Press
    220lbs x 12
    180lbs x 15

    Iso Shoulder Press*
    160lbs x 15 x 3
    (*all sets finished with Rear and Side Raises using 25lbs)

    Cable Rope Curls 120lbs x 5 sets
    Rope Pressdown 140lbs x 5 sets
    DB Curls 30lbs each x 3 sets
    Front Raises 20lbs each x 4 sets


    Snack (5pcs kwek kwek and 1pc butter shortbread)
    Continuation....

    Duration 5:30-7:00pm
    Basketball

  • lastresortlastresort Posts: 1,116
    Nice. Mukhang mahaba habang basahan toh..
  • badass_vinchbadass_vinch Posts: 4,471
    edited September 2016

    Subok lang kung kaya pa.

    Post edited by badass_vinch on
  • Subok ulit kung kaya pa...

  • September 6, 2016
    Duration 12:30-2:00pm

    Stretching 10 minutes
    Abdominal Circuit 10 minutes

    Horizontal Legpress
    200lbs x 20 x 3

    Squats
    140lbs x 10 x 3
    170lbs x 10
    200lbs x 8
    230lbs x 6
    270lbs x 3
    290lbs x 2

    Leg Extensions
    170lbs x 15 x 4

    Walking Lunges
    BW+45lbs x 4 rounds

    Single Leg Curls
    70lbs x 12 x 3 per leg

    Calf Raises
    340lbs x 2 sets to failure
    410lbs x 5 sets to failure

  • September 7, 2016
    Duration 12:15-1:45pm

    Stretching 10 minutes
    Abdominal circuit 10 minutes

    Pullups
    BW x 25,5

    Superset: Flat Iso Press and Assisted Tbar Rows
    160lbs x 20 / 100lbs x 12
    200lbs x 20 / 100lbs x 12
    230lbs x 15 / 100lbs x 12
    250lbs x 12 / 100lbs x 12
    270lbs x 10 / 100lbs x 12

    Pullups
    BW x 15,5,5,5

    Superset: Incline Iso Press and Assisted Tbar Rows
    200lbs x 25 / 115lbs x 8
    240lbs x 15 / 115lbs x 8
    250lbs x 12 / 115lbs x 8
    270lbs x 8 / 115lbs x 8

    Iso Shoulder Press
    170lbs x 15,12,12,8,8

    Rear Raises x 3 sets
    Side Raises x 3 sets
    Rope Pressdown x 5 sets
    Cable Curls x 3 sets
    DB Curls x 2 sets

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