Rigeu’s offseason log

[maxmuscle1]

I always have the strongest lifts after cheat meals!! Strong like Brahma Bull!

Max

 

[maxmuscle1]

I am hoping to visit during the 2022 year(I definitely will be in the area). Gotta show me around ! Would be fun Rigeu !

Max
We will have to film eating massive quantities of food!!

 

[Rigeu]

I am hoping to visit during the 2022 year(I definitely will be in the area). Gotta show me around ! Would be fun Rigeu !

Max
We will have to film eating massive quantities of food!!

Just shoot me a message and we meet up bro would be awesome to meet you in person and yes a lot of good foods and workouts will get destroyed haha!

 

[Rigeu]

Made some slight changes into my diet. I’ll add 200 kcals to my diet on training days. Weight is slowly creeping up and conditioning is still in a very good place! The following weeks i’ll keep monitoring progression and i’ll add food when needed. In September i’ll get a new coach that is going the help me in my upcoming contest prep in 2022. I’ll run a full offseason with him so he gets enough time to learn my body.

Current macros:
TD’s: 4200 kcals (275 P / 600 C / 78 F)
NTD: 3750 kcals (275 P / 450 C / 95 F)

Bodyweight this morning: 100,4kg

Example of how my food is looking on a training day:

Meal 1
120gr oats
50gr whey
200gr apple
20gr peanutbutter

Meal 2
100gr basmati rice
100gr pineapple
150gr chicken
150gr mixed veggies
10-15gr sriracha

Meal 3 (pre)
100gr basmati rice
100gr pineapple
150gr chicken
150gr mixed veggies
10-15gr sriracha

Intra:
15gr EAA’s
30gr carbs from dextrose

Meal 4 (post)
120gr coco pops
200gr unsweetened almond milk
50gr whey

Meal 5
450gr white potatoes
150gr filet steak
150gr mixed veggies
20-25gr light ketchup

Meal 6
190gr Salmon
80gr basmati rice
Soy sauce

 

[maxmuscle1]

Made some slight changes into my diet. I’ll add 200 kcals to my diet on training days. Weight is slowly creeping up and conditioning is still in a very good place! The following weeks i’ll keep monitoring progression and i’ll add food when needed. In September i’ll get a new coach that is going the help me in my upcoming contest prep in 2022. I’ll run a full offseason with him so he gets enough time to learn my body.

Current macros:
TD’s: 4200 kcals (275 P / 600 C / 78 F)
NTD: 3750 kcals (275 P / 450 C / 95 F)

Bodyweight this morning: 100,4kg

Example of how my food is looking on a training day:

Meal 1
120gr oats
50gr whey
200gr apple
20gr peanutbutter

Meal 2
100gr basmati rice
100gr pineapple
150gr chicken
150gr mixed veggies
10-15gr sriracha

Meal 3 (pre)
100gr basmati rice
100gr pineapple
150gr chicken
150gr mixed veggies
10-15gr sriracha

Intra:
15gr EAA’s
30gr carbs from dextrose

Meal 4 (post)
120gr coco pops
200gr unsweetened almond milk
50gr whey

Meal 5
450gr white potatoes
150gr filet steak
150gr mixed veggies
20-25gr light ketchup

Meal 6
190gr Salmon
80gr basmati rice
Soy sauce

Great Macros choices : the drop in carbs are mainly what I watch.

Max

 

[Rigeu]

Great Macros choices : the drop in carbs are mainly what I watch.

Max

My body is like a furnace currently, i burn threw carbs so quickly it’s ridiculous.

 

[Rigeu]

CHEST/SHOULDERS (07/06/2021)
Incline db press
10x20kg
10x30kg
10x40kg
10x50kg
10x54kg
8x54kg (last rep with spot)

Incline bb press
3x8x100kg

HS machine flys
4x10x96kg

HS iso lateral chest press
4x8x50kg

Machine side lateral raises
3x12x47,5kg

Standing side lateral machine raises
3x15x10kg

Reverse pec deck
30x75kg
22x75kg RP 5x75kg RP 3x75kg
20x75kg RP 5x75kg RP 5x75kg

We keep making small steps forward!

 

[Rigeu]

BACK/ABS (08/06/2021)
Dumbell row
2 warm-up sets
2 feeder sets
8x60kg
8x62,5kg
8x67,5kg
8x70kg

HS low row
4x8x130kg

Lat pulldown
4x12x89kg

Seated cable row (wide grip)
4x10x100kg

Rack pulls
2x8x180kg
2x8x200kg

Chest supported db row
3x12x28kg

Leg raises and machine crunches combo
4 sets to failure

Forearm machine
Forearm rotations superset Wrist curls
4x5x40kg <> 4x20x40kg

 

[Killionb12]

Made some slight changes into my diet. I’ll add 200 kcals to my diet on training days. Weight is slowly creeping up and conditioning is still in a very good place! The following weeks i’ll keep monitoring progression and i’ll add food when needed. In September i’ll get a new coach that is going the help me in my upcoming contest prep in 2022. I’ll run a full offseason with him so he gets enough time to learn my body.

Current macros:
TD’s: 4200 kcals (275 P / 600 C / 78 F)
NTD: 3750 kcals (275 P / 450 C / 95 F)

Bodyweight this morning: 100,4kg

Example of how my food is looking on a training day:

Meal 1
120gr oats
50gr whey
200gr apple
20gr peanutbutter

Meal 2
100gr basmati rice
100gr pineapple
150gr chicken
150gr mixed veggies
10-15gr sriracha

Meal 3 (pre)
100gr basmati rice
100gr pineapple
150gr chicken
150gr mixed veggies
10-15gr sriracha

Intra:
15gr EAA’s
30gr carbs from dextrose

Meal 4 (post)
120gr coco pops
200gr unsweetened almond milk
50gr whey

Meal 5
450gr white potatoes
150gr filet steak
150gr mixed veggies
20-25gr light ketchup

Meal 6
190gr Salmon
80gr basmati rice
Soy sauce

Yep very nice macro choices. Definitely great one to grow from while staying lean.

 

[Rigeu]

Yep very nice macro choices. Definitely great one to grow from while staying lean.

Thanks bro, just trying to get to your level haha!

 

[Killionb12]

Thanks bro, just trying to get to your level haha!

Man you are doing awesome and look great! I’m no big deal man. Just trying to get better every day. Looking forward to seeing you prep you are going to look sick!!

 

[Rigeu]

Man you are doing awesome and look great! I’m no big deal man. Just trying to get better every day. Looking forward to seeing you prep you are going to look sick!!

Thanks buddy, we’re all in this together! Really cool having a a lot of dedicated people on the forum chasing their goals. Motivates me big time

 

[Rigeu]

LEGS/CALVES (09/06/2021)
Seated leg curls
12x45kg warmup
12x65kg warmup
12x85kg
12x95kg
12x100kg
12x105kg ds 12x65kg

Leg extensions
12x55kg warmup
12x75kg warmup
12x95kg
12x105kg
12x110kg
12x115kg ds 10x75kg

Pendulum squat
10x20kg
10x40kg
10x60kg topset (knee said FY so i went lighter after this set)
20x40kg backoff (RP style to get to 20 reps)

Seated leg press (45 sec rest between sets)
5x15x131,25kg

Bulgarian db split squat
3x15x20kg laatste set ds 15xBW

Single leg lying leg curls
4x10x10kg

Seated calve raises
2 warm-up sets
6x10x60kg

My Patella Tendonitis on my left knee started to flare up since last legday so I started with leg curls and extensions to warm things up well, during the build-up sets with the Pendulum squat I noticed that there was no PR in it... so played it save, then a high rep back off set that felt great again. The rest of the workout also went well, leg press with 45 sec rest between sets starts easy but with set 3-4 you are destroyed by the burn.

 

[Rigeu]

ARMS/ABS (10/06/2021)
Cable curls
20x45kg
15x55kg
12x65kg
10x75kg

Ez bar preacher curls
4x10x35kg

Rope hammer curls
4 x 50kg/AMRAP x 25 sec between sets
(16, 14, 12, 10)

Seated db hammer curls
4x10x18kg

S.A. rope extensions
4x15x25kg

Overhead rope extensions
4x15x45kg

Incline dumbell skullcrushers
4x12x16kg

Dips machine
4x10x140kg laatste set ds 10x120kg

Forearm machine
Forearm rotations superset Wrist curls
4x6x40kg <> 4x20x50kg

Machine crunches
4 sets till failure

Very good arm workout, tomorrow and Saturday i’m off to the beach because the weather here is very nice. Sunday i’m back for a hard workout

 

[maxmuscle1]

Like the forearm exercises!! Great additions!

Max
#ezbarreversecurls

 

[Rigeu]

Like the forearm exercises!! Great additions!

Max
#ezbarreversecurls

Absolutely, stable in my arm workouts right now. Just something about having huge forearms , especially when wearing an oversized t-shirt

 

[Rigeu]

CHEST/SHOULDERS/ABS (13/06/2021)
Flat db press
10x20kg
10x30kg
10x40kg
10x50kg
8x60kg
6x65kg (last 2 reps with spot)
Back off set: 22x30kg

Incline HS press
15x80kg
12x100kg
Strip set: 8x20kg > 8x40kg > 8x60kg > 6x80kg straight to a dropset 6x60kg ds 6x40kg ds 10x20kg

Arnold cable flys
20x20kg
15x25kg
12x30kg
10x35kg

HS pec fly (decline position)
4x10x75kg

Standing machine side lateral raises (20 sec between sets)
3x15x20kg last set single handed ds 12x10kg per kant

S.A. Machine front raises
3x12x10kg

Reverse pec deck
3x35x70kg laatste set RP 25, 7, 3

Leg raises
4 sets till failure

2 days of rest really did the trick! Trained together with a mate who really pushes me on every set to get the most out of it. Strength increased considerably, must be due to the delicious food in at the hotel and the 2 days of rest. Tonight we close the weekend some all you can eat sushi

Back on diet regiment tomorrow!

 

[Rigeu]

LEGS/CALVES (14/06/2021)
Lying leg curls
3 warm-up sets
4x8x35kg last set ds 8x25kg ds 8x20kg + 15 partials

Pendulum squats
8x20kg
8x40kg
8x60kg
8x70kg
8x80kg (+1 rep PR)

HS iso-lateral leg press
8x150kg
8x175kg
8x200kg
8x225kg

V-squats (wide stance)
4x6x160kg (4 sec negatives)

Leg extensions
3x20x75kg last set + 20 partials

Barbell stiff legged deadlift
10x60kg
10x100kg
10x140kg
10x160kg
10x170kg

Standing calve raises
6x10x80kg

Great legday in the books, PR’s on several lifts!

 

[Rigeu]

Apollo tops HGH just arrived!

AppoloRed asked a few weeks back for a couple of people reviewing their HGH, i’m happy with the opportunity to do that.

Starting tomorrow!
I’ll be running 4 iu ED (2 iu fasted/before breakfast, 2 iu post workout).

After 2-3 weeks in i’ll take some bloods to see where my IGF-1 levels are.

The first thing i can already mention is that the delivery from America to Europe went smoothly!

If anyone has any tips, feel free to comment.

 

[maxmuscle1]

Apollo tops HGH just arrived!

AppoloRed asked a few weeks back for a couple of people reviewing their HGH, i’m happy with the opportunity to do that.

Starting tomorrow!
I’ll be running 4 iu ED (2 iu fasted/before breakfast, 2 iu post workout).

After 2-3 weeks in i’ll take some bloods to see where my IGF-1 levels are.

The first thing i can already mention is that the delivery from America to Europe went smoothly!

If anyone has any tips, feel free to comment.

Are those 100iu kits ? I am sure they are but, some have 120, and more . Wanted to make sure

Max

 

[Rigeu]

Yup they’re! That would be awesome haha, excited to see where it will put my IGF-1 levels.

 

[maxmuscle1]

Yup they’re! That would be awesome haha, excited to see where it will put my IGF-1 levels.

After a while they will rise nicely. Igf1 is tricky when blasting vs normal 4ius daily or less even. I notice keeping it high is definitely hard work. You will do great! Definitely give it 6 weeks on same schedule compared to baseline before making a judgement on numbers . Just concentrate on the %(percentage) Increase. 80-100% would be real nice

Max

 

[Rigeu]

After a while they will rise nicely. Igf1 is tricky when blasting vs normal 4ius daily or less even. I notice keeping it high is definitely hard work. You will do great! Definitely give it 6 weeks on same schedule compared to baseline before making a judgement on numbers . Just concentrate on the %(percentage) Increase. 80-100% would be real nice

Max

Thanks Max, it will also be the first time ever pulling bloods to see where my IGF-1 levels are. Normally it’s just regular bloods / health markers after a blast.

 

[maxmuscle1]

Thanks Max, it will also be the first time ever pulling bloods to see where my IGF-1 levels are. Normally it’s just regular bloods / health markers after a blast.

Yeah. If you have any questions, u can ask or pm me. Baseline before any use. Then once you get to 4ius a day : (some taper up) but once you get to 4 , take after 6 weeks of use. I have seen guys upset that they have a 181 Igf1 score but their baseline was 110 so , thst is a considerable increase . Not everyone gets a 280-550. The increased percentage from baseline is the only important factor. I know by looking at you, you’ll respond well. It just takes months of use before seeing (AAS type results) you’ll mainly notice you can eat more and get away w it , and improved sleep first.

Max

 

[Rigeu]

BACK/ABS (15/07/2021)
S.A. Reverse HS pulldowns
4x8x55kg

Incline db rows
4x8x36kg

One arm HS Iso-lateral row
8x40kg
8x60kg
8x80kg
8x85kg

Pullover machine
3x10x120kg

Close grip seated cable row
3x10x90kg

Rack pulls
3x8x200kg

Bodyweight hyperextensions
1 cluster set x AMRAP (40, 20, 15)

Leg raises superset into ab roll-outs
4 sets to failure

Very good back workout!

 

[Rigeu]

Small diet changes as my weight start to drop again, conditioning is still in a really good spot!

TD kcals: 4400 (275 p/ 660 c / 75 f)
NTD kcals: 4000 (300 p / 450-475 c / 100-110 f)

From next week on i’ll change my workout split to lower volume. Let’s see what that will bring.

 

[maxmuscle1]

Small diet changes as my weight start to drop again, conditioning is still in a really good spot!

TD kcals: 4400 (275 p/ 660 c / 75 f)
NTD kcals: 4000 (300 p / 450-475 c / 100-110 f)

From next week on i’ll change my workout split to lower volume. Let’s see what that will bring.

Watching !! Kick ass Rigeu

Max

 

[Rigeu]

Watching !! Kick ass Rigeu

Max

Thanks Max!

 

[Rigeu]

ARMS/CALVES (16/07/2021)
SUPERSETS
S.A. Cable curls <> S.A. Rope extensions
4x15x25kg <> 4x15x25kg
Preacher curl machine <> DB kickbacks
4x8x45kg <> 4x8x20kg
Ez bar curls <> Ez bar decline skullcrushers
3x12x40kg <> 3x12x40kg
Dumbell hammer curls <> V-bar pushdowns
3x10x18kg <> 3x20x65kg
Forearm rotations <> Wrist curls
3x6x40kg <> 3x20x50kg

Leg press toe raises
6x20x100kg

Had an awesome arm workout, i don’t if it’s already the Apollo HGH what i’m feeling but the pump and fullness was out of this world! Already gained 3 lbs in 2 days, mostly IM water weight ofcourse but noticeable fuller.

Made some pogress pics after the workout. Fasted morning weight is around 102kg right now.

 

[maxmuscle1]

ARMS/CALVES (16/07/2021)
SUPERSETS
S.A. Cable curls <> S.A. Rope extensions
4x15x25kg <> 4x15x25kg
Preacher curl machine <> DB kickbacks
4x8x45kg <> 4x8x20kg
Ez bar curls <> Ez bar decline skullcrushers
3x12x40kg <> 3x12x40kg
Dumbell hammer curls <> V-bar pushdowns
3x10x18kg <> 3x20x65kg
Forearm rotations <> Wrist curls
3x6x40kg <> 3x20x50kg

Leg press toe raises
6x20x100kg

Had an awesome arm workout, i don’t if it’s already the Apollo HGH what i’m feeling but the pump and fullness was out of this world! Already gained 3 lbs in 2 days, mostly IM water weight ofcourse but noticeable fuller.

Made some pogress pics after the workout. Fasted morning weight is around 102kg right now.

Look Phenomenal Rigeu ! You know that posing is harder than training/and cardio!! Sweat ! Get it! ️️

Max