The "Badass" Blueprint (IN THE TRENCHES)

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Comments

  • badass_vinchbadass_vinch Posts: 4,471
    March 12, 2015
    Duration 4:50-6:30pm

    Stretching 10 minutes

    Incline Bench Press
    145lbs, 185lbs, 215lbs x 10-15 reps

    Giant Set: (set 1, set 2, set 3)
    Flat DB Press: 80lbs x 15 / 90lbs x 10 / 90lbs x 8
    HS Rows: 242lbs x 12 / 286lbs x 10 / 242lbs x 12
    Underhand Pullups: BW x 10 / BW x 10 / BW x 7

    Giant Set: (2 rounds)
    Dips: BW+45lbs x 15
    Neutral Pullups: BW+45lbs x 4
    Dips: BW+45lbs x 15
    Neutral Pullups: BW x 10

    Cable Crossover
    60lbs per side x 20, 15,15,20

    Standing OHP
    130lbs x 12,10,10,10,6,

    Single Arm Barbell Snatch
    72lbs x 3 per arm
    80lbs x 3 per arm

    Cable crunches 100reps
    Toes to bar 3 sets

    Walk home 15 minutes
  • dimzon03dimzon03 Posts: 1,552
    Hardcore ka talga sir @badass_vinch... idol!
    kaya kapag pagod nako o hindi kona kaya mga last set ko...eto isa mga naiisip ko eh...si sir Vinch nga may injury sa mga ganitong parte tapos may scolio pa pero kaya paren gawin to... anu pa kaya ako?! :sleepy:
  • badass_vinchbadass_vinch Posts: 4,471
    dimzon03 wrote:
    Hardcore ka talga sir @badass_vinch... idol!
    kaya kapag pagod nako o hindi kona kaya mga last set ko...eto isa mga naiisip ko eh...si sir Vinch nga may injury sa mga ganitong parte tapos may scolio pa pero kaya paren gawin to... anu pa kaya ako?! :sleepy:

    Kaya mo yan bro, nagdaan din naman ako sa ganyang stage kaya as long as consistent ka magiimprove ka at lalakas. Few years from now tatawanan mo yung mga current stats mo at magugulat ka nalang sa achievement mo!cheers

    Sabay ulit tayo minsan magbuhat:sport:
  • dimzon03dimzon03 Posts: 1,552
    ^Salamat sir @badass_vinch...
    kaya talaga to basta consistent. cheers

    oo nga sir Vinch kung magkaroon man ulit ng GWO paghandaan ko yan para makasabay kahit konti sayu... kasi nung huling gwo nganga ako sa training mo eh.
  • badass_vinchbadass_vinch Posts: 4,471
    dimzon03 wrote:
    ^Salamat sir @badass_vinch...
    kaya talaga to basta consistent. cheers

    oo nga sir Vinch kung magkaroon man ulit ng GWO paghandaan ko yan para makasabay kahit konti sayu... kasi nung huling gwo nganga ako sa training mo eh.

    Sige magoorganize ako, announce ko na maaga para madami makasama :)

    45 minutes late ako nung GWO natin e, ako ang hindi ready:duh::blush:
  • dimzon03dimzon03 Posts: 1,552
    ^ ayun ayus..pero sana holiday para swabe sa lahat...hehehe

    oo nga sir Vinch eh, pati si Jettie kala nya late na late na sya, maaga pa daw pala.
  • rtravino29rtravino29 Posts: 1,549
    ^ oi sama ko jan :)

    sana monday or tuesday, heheh!
  • nrg500nrg500 Posts: 1,233
    Sama rin ako kung Friday yan :)
  • badass_vinchbadass_vinch Posts: 4,471
    March 13, 2015
    Duration 7:55-9:20pm

    Stretching 5 minutes

    Squats
    110lbs x 20,20,20,15,14
    160lbs x 20,20
    190lbs x 20
    230lbs x 10
    270lbs x 2,2,2 (every 40 seconds)

    Deadlift
    177lbs x 10 (sumo)
    287lbs x 5,5 (conventional)

    15 minutes non- stop series of:
    Leg Extensions 150lbs x 12-15 reps
    DB Curls Variations 35lbs-40lbs each x 10 reps
    Stading Calf Raises 250lbs x 20+ reps

    Walkhome 15 minutes
  • raymond29raymond29 Posts: 65
    Mga sir sama ako pag nagka GWO. Tnx.
  • CoreCore Posts: 2,509
    raymond29 wrote:
    Mga sir sama ako pag nagka GWO. Tnx.

    Nasabi mo na dre! Di mo na kailangan ulitin! ... v
    rtravino29 wrote:
    ^ oi sama ko jan :)

    sana monday or tuesday, heheh!
  • SmallWIJISmallWIJI Posts: 742
    Sir V sama ako GWO saan lugar ba gaganapin? sana ok sa sched ko :)
  • badass_vinchbadass_vinch Posts: 4,471
    Ok ba kayo sa end of march before holy week? March 30- April 1 siguro :)
  • BANEBANE Posts: 1,927
    badass_vinch wrote:
    Ok ba kayo sa end of march before holy week? March 30- April 1 siguro :)

    SAMAAAA! sana matapat ng weekends at malapt samin :yahoo:
  • SmallWIJISmallWIJI Posts: 742
    March 30 thurs, April 1 friday, what time kaya Sir V? saka saan place?
  • badass_vinchbadass_vinch Posts: 4,471
    MOnday - wednesday yan..
  • SmallWIJISmallWIJI Posts: 742
    ay sorry oo nga pala sa April ako nakatingin na calendar haha! what time yan sir V at saang GYM?
  • BANEBANE Posts: 1,927
    paktay, lunes......wed.... ay teka pwede kung kinabukasan holiday!!! san po ito if ever sir v? dami kong matututunan nito sigurado!
  • badass_vinchbadass_vinch Posts: 4,471
    Sa Pasig Fitness nalang. Para gitna ng North and south at shempre ako nagorganize e ahaha. Try ko ayain mga PBB members form Pasig-Cainta/Antipolo area.
  • SmallWIJISmallWIJI Posts: 742
    Ayos yan sir V taga antipolo ako hehe! try ko din yayain ung kasama ko if ever swak sa sched hehe! excited much na ako :yahoo:
  • badass_vinchbadass_vinch Posts: 4,471
    Tamang tama, sabay sabay tayo mag pinetensya! ahaha
  • dimzon03dimzon03 Posts: 1,552
    wahhhh gagawa talga ako paraan para lang makasama dito...:arghh:
  • badass_vinchbadass_vinch Posts: 4,471
    Tsaka kung pwede schedule nyo na mga cheat day nyo! isang tambling lang Mcdo na!:arghh::angry::P
  • CoreCore Posts: 2,509
    Bale two-day yung GWO o isa sa dalawang araw na 'yan magiging day of the GWO?
  • badass_vinchbadass_vinch Posts: 4,471
    pagbotohan natin yung araw na mas ok sa lahat para madami makapunta.
  • badass_vinchbadass_vinch Posts: 4,471
    March 16, 2015
    Duration 5:45-7:35pm

    Stretching 10 minutes

    Trapbar Deadlift
    243lbs x 10
    353lbs x 8,6
    441lbs x 2 (new PR! failed on the first attempt dahil dumulas grip ko. Akala ko 400lbs lang yun kaya inulit ko kasi never pa ako sumabalay sa trapbar DL, yun pala +40lbs sya)

    Iso Machine Shoulder Press
    140lbs, 180lbs, 210lbs x 10-15 reps
    210lbs x 8 dropset to 180lbs, 140lbs x 6 each

    Neutral Pullups (with 1-2 seconds pause on top)
    BW+33lbs x 10,8,7,6
    BW+22lbs x 8

    HS Shoulder Press*
    176lbs x 15
    220lbs x 10,8**
    *All sets fininshed with 30lbs Rear Raises to failure
    **Giant set with BW Pullups with pause on top 8 reps

    Front and Side Raises
    25lbs x 12 x 3

    Superset: Tricep Press Down and Cable (Curls 10-15 reps)
    170lbs / 110lbs
    180lbs / 120lbs
    190lbs / 130lbs
    200lbs / 110lbs

    Cable Crunches 3 Sets

    Walk home 15 minutes
  • badass_vinchbadass_vinch Posts: 4,471
    March 17, 2015
    Duration 6:45-8:00pm

    Stretching 10 minutes

    Squats
    110lbs x 25,20,20
    160lbs x 17,15
    200lbs x 15,12
    225lbs x 7
    Tinigil ko na, parang may naipit sa mid-back ko, malapit sa curvature ng scolio ko. Huminga lang ng malalim tumutusok na yung sakit. Bad move na magsquat after heavy DL kaso tigas ulo.

    Glute Bridge 6 sets with 50lbs KB
    KB push sit ups 6 sets with 50lbs KB
    Reverse Hypers 3 sets

    Walk home 15 minutes
  • rtravino29rtravino29 Posts: 1,549
    Nasabi mo na dre! Di mo na kailangan ulitin! ... v

    @core
    kulit mo par, sabi nang di ako yan eh haha! TH din paminsan minsan LOL!
  • CoreCore Posts: 2,509
    rtravino29 wrote:
    kulit mo par, sabi nang di ako yan eh haha! TH din paminsan minsan LOL!

    >.>
  • badass_vinchbadass_vinch Posts: 4,471
    March 19, 2015
    Duration 6:45-8:10pm

    Stretching 10 minutes

    Incline DB Press
    *30 seconds rest in between
    *increase inclination angle by 1 slot up every set starting from low incline
    70lbs x 20,15,15,10
    80lbs x 15, 12, 12

    Dips
    BW+44lbs x 20
    BW+66lbs x 15
    BW+88lbs x 12

    Cable Crossover
    70lbs x 12,15,15
    70lbs x 12 dropset to 50lbs x 12, 30lbs x 15

    Plyo Push ups 4 sets to failure

    Chest Supported DB Rows
    70lbs each x 15,15,12,12,8

    Giant Set (2 rounds)
    Cable Rows 200lbs x 12
    Vbar Chin ups BW x 6
    Cable Rows 200lbs x 12
    Vbar Chin ups BW x 6

    Side Laterals 25lbs x 3 sets to failure

    Some curlzzz

    Walk home 15 minutes
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