The "Badass" Blueprint (IN THE TRENCHES)

1…3738404243…95

Comments

  • RockcenaRockcena Posts: 603
    ayuz cge2x brah sana madami sumama :)
  • allen101allen101 Posts: 5,102
    Sayang wala ako next Sat.

    :)
  • badass_vinchbadass_vinch Posts: 4,471
    ^tara sa monday! morning or lunch time.
  • allen101allen101 Posts: 5,102
    Paalam ako ke komander tas text kita brah ehehe.
  • RockcenaRockcena Posts: 603
    ayuz sana madami sumama sa gwo
  • badass_vinchbadass_vinch Posts: 4,471
    sige bro, baka may iba pa makasama. si monching kasi hapon pa pwede ewan ko kung lunch time available na sya.ikaw rock, sa monday?
  • RockcenaRockcena Posts: 603
    okay ako monday brah what time tau?
  • badass_vinchbadass_vinch Posts: 4,471
    ^hintayin lang natin kung jojoin sila basta around lunch time na lang siguro.
  • badass_vinchbadass_vinch Posts: 4,471
    January 10, 2014
    Duration 10:00-10:45am

    Stretching 5 minutes

    Circuit A: 3 rounds
    Power Clean to Push Press 120lbs x 7
    leg tucks
    leg raises
    dragon flag

    Circuit B:
    Hang Clean 130lbs x 7
    Leg tucks
    Plate Twist
    BB push sit ups
    Roman chair twist

    Hang Clean 150lbs x 5
    Leg tucks
    Plate Twist
    BB push sit ups
    Roman chair twist

    Hang Clean 170lbs x 3
    Plate Twist
    BB push sit ups
    Roman chair twist

    Dips superset with tricep kickback
    Preacher curl and BB curl
  • monching11monching11 Posts: 7,273
    Palag ako coach vinch 1pm onwards laya nako sa office.
  • badass_vinchbadass_vinch Posts: 4,471
    Ayun! San ka ba mangagaling?
  • monching11monching11 Posts: 7,273
    Sm megamall or shang brah
  • badass_vinchbadass_vinch Posts: 4,471
    Ayun, sakto! kita na lang tayo megamall. may sakayan dun derecho raiforest sana lang mapuno agad.
  • allen101allen101 Posts: 5,102
    Mga boss mukang alanganin pa ko dito.

    Tsk tsk. If ever makakahabol ako text ko kayo.
  • badass_vinchbadass_vinch Posts: 4,471
    tara na, tanghali naman tayo. around 1-2pm siguro.
  • allen101allen101 Posts: 5,102
    3 pa lang ba kayo?
  • badass_vinchbadass_vinch Posts: 4,471
    pang apat ka, ako, monching at rockcena. hindi ko pa pinopost sa events thread kasi hindi pa conformed exact time pero mukhang 1-2pm since dun nagtagpo mga schedule natin. post ko na dun para pag may gusto pa sumama.
  • allen101allen101 Posts: 5,102
    ahaha binilang na agad ako.

    Basta text ko kayo bro kung makakapunta ko.
    Tignan ko pa sked namin nun ni komander
  • monching11monching11 Posts: 7,273
    Yan hirap sa asawa nakakasira ng sked. Di ka gumaya saken brah ako nasusunod basta papayag misis ko!
  • allen101allen101 Posts: 5,102
    Kaya nga e wahahaha!
    Buti pa yung mga singol! lol
  • XbrainXgainXbrainXgain Posts: 818
    monching11 wrote:
    Yan hirap sa asawa nakakasira ng sked. Di ka gumaya saken brah ako nasusunod basta papayag misis ko!

    Hahahaha
  • CoreCore Posts: 2,509
    monching11 wrote:
    Yan hirap sa asawa nakakasira ng sked. Di ka gumaya saken brah ako nasusunod basta papayag misis ko!

    15efgwn.jpg
  • DregPittDregPitt Posts: 987
    ^haha nice quote!
  • badass_vinchbadass_vinch Posts: 4,471
    January 11, 2014
    Duration 5:15am-6:30am


    Fastwalk 20 minutes

    40 minutes (intervals)
    Sprints/suicides/gassers

    Walk home 15 minutes
  • StannisStannis Posts: 1,377
    Palagay ko ma-appreciate mo to Master!
    https://www.youtube.com/watch?v=
  • badass_vinchbadass_vinch Posts: 4,471
    January 12, 2014
    Duration 7:50-9:20am

    Stretching 10 minutes

    Legpress
    250lbs x 20 x 2
    320lbs x 20
    390lbs x 15
    420lbs x 12 x 3

    Squats
    170lbs x 15
    190lbs x 12
    200lbs x 12
    220lbs x 12
    230lbs x 12
    250lbs x 8
    270lbs x 5

    Front squats
    130lbs x 12 x 3

    Standing calf raise
    BW+100lbs x 7 sets to failure

    Single leg calf raise on legpress
    210lbs x 4 sets each to failure

    Abwork 10 minutes
  • badass_vinchbadass_vinch Posts: 4,471
    January 13, 2013
    Duration 1:30-3:20pm

    Stretching 10 minutes

    Incline BB benchpress
    200lbs x 15
    220lbs x 12
    240lbs x 8

    CGBP
    220lbs x 12 x 2

    Incline DB press superset with TBar rows
    70lbs x 25 / 150lbs x 15
    70lbs x 23 / 150lbs x 15

    Pec deck (3sets to failure)
    Incline DB flyes (35lbs each x 3 sets to failure)

    BB rows
    220lbs x 12
    240lbs x 12
    250lbs x 10

    Deadlift
    270lbs x 10
    320lbs x 5
    320lbs x 6

    DB curls /BB curls/hammer curls
    Rope pressdown
    Side laterals
  • badass_vinchbadass_vinch Posts: 4,471
    January 14, 2014
    Duration 4:30-5:40am

    Walk / jogging 25 minutes
    Sprints intervals 30 minutes
    Jogging / walk home 15 minutes
  • badass_vinchbadass_vinch Posts: 4,471
    January 16, 2014
    Duration 5:10-6:10am

    Walk / jogging 20 minutes
    Sprints intervals 20 minutes
    walk home 20 minutes
  • badass_vinchbadass_vinch Posts: 4,471
    January 17, 2014
    Duration 10:00-11:00am

    Legpress
    250lbs x 20 x 2
    320lbs x 20 x 2
    420lbs x 20 superset with squats 130lbs x 12
    520lbs x 15 superset with squats 170lbs x 12
    600lbs x 10

    Squats
    170lbs x 12
    200lbs x 20
    230lbs x 15
    260lbs x 10
    280lbs x 5
    300lbs x 3

    Standing calf raises
    BW+100lbs x 5 sets to failure

    Single calf raises on legpress
    250lbs x 5 sets to failure per leg

    Calf raises on legpress (toes in / out)
    350lbs x 4 sets to failure

    Abwork 10 minutes
Sign In or Register to comment.


© Vanilla Keystone Theme 2024