Rigeu’s offseason log

[Montego]

Progress pics after 35 min fasted cardio and mobility work, feeling pretty flat right now but it’s refeed day so curious what the effect will be tomorrow.

Pretty Damn lean for an off season cut lol.

 

[Rigeu]

Pretty Damn lean for an off season cut lol.

Thanks Montego!
Lol yeah everybody telling me the same, if i’m in a good flow i keep going. I have to say this is one of the easiest cuts ever.

Tomorrow i’ll start my rebound and make the most out of the 8 weeks of blasting i’ve left. No reason cutting any deeper, i’m only risking muscle lost and that’s the last thing i want.

 

[Rigeu]

Refeed is going really good, the vascularity is getting better after every meal!

 

[maxmuscle1]

Refeed is going really good, the vascularity is getting better after every meal!

GD! Veinmaster

Max

 

[Rigeu]

GD! Veinmaster

Max

Haha it might be because of the apple pie i ate just before taking this pic !

 

[maxmuscle1]

Haha it might be because of the apple pie i ate just before taking this pic !

Oh yeah ! Gotta love that effect! It happens almost instantly when I am depleted .

Max

 

[Rigeu]

Today I’ll start with the rebound, since I haven't gained a gram from the refeed / cheat day yesterday, I will not do a low day today. Just eaten clean during the day, then 3 pieces of apple pie from mother-in-law and in the evening we are some pizza ar my parents house since it was Mothersday. Shape was really great after the refeed, veins from head to toe and muscles hard as a rock.

What's the game plan from now on?
Trainings: I am going to follow a John Meadows training program again as I personally find this the most pleasant way of training and have made the most progress in the past. Because my legs are the weakest muscle group, I chose a schedule that emphasizes the legs. This is a program with volume that will be increased by the week, I will not immediately start with low volume all out intensity as I have just come out of a phase with low calories / low bf where i can get injured very fast.

The split i’ll be doing:
Monday: legs and calves
Tuesday: chest and shoulders
Wednesday: back and abs
Thursday: rest
Friday: legs
Saturday: arms, calves and abs
Sunday: rest

As much as I like to train shoulders separately, it is not an weak muscle group and so I have to set priorities.

Nutrition and cardio:
I start on 3500 calories, proteins remain the same (250 grams), I increase carbohydrates by 150 grams and I add the rest with fats. I am going to reduce cardio to 3-4x per week at 30 min.

Super supps:
Yohimbine and the Ephedra are out as of today. Perhaps I will increase my testosterone dosage a little more over the course of the weeks, but first let's see what the kcal surplus will do.

 

[Rigeu]

LEGS (10/05/2021)
Seated leg curls
2 warm-up sets
4x8x65kg + 5 partials

Barbell squats (wide stance)
8x60kg
8x100kg
8x140kg
8x160kg
8x170kg

Single leg leg press
5x12x150kg (2 min rest between sets)

Barbell stiff legged deadlifts
4x10x140kg

Seated calf raises
3x15x125kg
1 set: 10x75kg (10 sec hold at the top) 10x75kg (10 sec hold at the top) 10x75kg

Completely empty today, which I actually expected given my weight this morning. Will take a few days for the carbohydrates to show their effects. Wide stance squats also take some time getting used to, got a lot more adductors (which i actually want) but a little less strong than the close stance i normally did.

 

[Rigeu]

CHEST/SHOULDERS (11/05/2021)
Flat HS press
8x40kg
8x80kg
8x100kg
8x120kg

Incline bb press
6x60kg
6x80kg
6x90kg
6x100kg

Paused decline bb press
4x6x110kg

Dips
16xBW
15xBW
14xBW

Seated BB shoulder press
3x10x60kg

Rope facepulls
3x20x60kg (last rep 10 sec iso hold)

Strict db side lateral raises
3x15x12kg (1 sec hold at the top)

 

[CompoundLifts31]

LEGS (05/05/2021)
Seated leg curls
10x20kg
10x40kg
10x50kg
3x10x60kg laatste set 3-4 partials

Single leg leg extensions
15x15kg
15x20kg
15x25kg
15x30kg
15x35kg

Single leg legpress
15x125kg
15x150kg
3x12x175kg

Barbell squats (wide stance)
10x60kg
10x100kg
3x8x140kg

GHR
12xBW
10xBW
9xBW

BW walking lunges
1 set x 50 steps

Successful leg day, started with more isolation exercises / higher rep sets and at the end squatted with a wider stance. I was already blown away after those sets of leg press, so squatting with a lot of weight was not really possible anymore. But the feeling in my quads / adductors afterwards was sick! Leg cramps while driving home: roflol:

What would your percentage be:
Single leg exercises vs. both legs?
Do you split it 50/50?
If you notice one leg is slightly stronger, would you throw in an extra set or two just to start evening them out?

Sent from my LM-K500 using Tapatalk

 

[maxmuscle1]

Today I’ll start with the rebound, since I haven't gained a gram from the refeed / cheat day yesterday, I will not do a low day today. Just eaten clean during the day, then 3 pieces of apple pie from mother-in-law and in the evening we are some pizza ar my parents house since it was Mothersday. Shape was really great after the refeed, veins from head to toe and muscles hard as a rock.

What's the game plan from now on?
Trainings: I am going to follow a John Meadows training program again as I personally find this the most pleasant way of training and have made the most progress in the past. Because my legs are the weakest muscle group, I chose a schedule that emphasizes the legs. This is a program with volume that will be increased by the week, I will not immediately start with low volume all out intensity as I have just come out of a phase with low calories / low bf where i can get injured very fast.

The split i’ll be doing:
Monday: legs and calves
Tuesday: chest and shoulders
Wednesday: back and abs
Thursday: rest
Friday: legs
Saturday: arms, calves and abs
Sunday: rest

As much as I like to train shoulders separately, it is not an weak muscle group and so I have to set priorities.

Nutrition and cardio:
I start on 3500 calories, proteins remain the same (250 grams), I increase carbohydrates by 150 grams and I add the rest with fats. I am going to reduce cardio to 3-4x per week at 30 min.

Super supps:
Yohimbine and the Ephedra are out as of today. Perhaps I will increase my testosterone dosage a little more over the course of the weeks, but first let's see what the kcal surplus will do.

Nice Rigeu. I like Meadows, when you figure everything out ; definitely let me know what specifics (exercises/sets/reps/tempo/rest times). I am going to be adding/changing stuff around as well. All at home, but hitting gym for
one all machine legs/hip/glute day. No room for those machines. Been deprived for well over a year now so, I am going to ease into the movements, I can remember the abductor/adductor pain!! Lol

Max

 

[Rigeu]

What would your percentage be:
Single leg exercises vs. both legs?
Do you split it 50/50?
If you notice one leg is slightly stronger, would you throw in an extra set or two just to start evening them out?

Sent from my LM-K500 using Tapatalk

Most of the time i try to fit in one uni lateral movement for every muscle group to combat muscle imbalances. The more pronounced the imbalance is the more you have to focus on uni lateral work + take a look at your form, mobility etc.

 

[Montego]

Nice Rigeu. I like Meadows, when you figure everything out ; definitely let me know what specifics (exercises/sets/reps/tempo/rest times). I am going to be adding/changing stuff around as well. All at home, but hitting gym for
one all machine legs/hip/glute day. No room for those machines. Been deprived for well over a year now so, I am going to ease into the movements, I can remember the abductor/adductor pain!! Lol

Max

Paul Carter has a new program designed for garage training. Garage gangsters. Sounds promising.

 

[Rigeu]

Nice Rigeu. I like Meadows, when you figure everything out ; definitely let me know what specifics (exercises/sets/reps/tempo/rest times). I am going to be adding/changing stuff around as well. All at home, but hitting gym for
one all machine legs/hip/glute day. No room for those machines. Been deprived for well over a year now so, I am going to ease into the movements, I can remember the abductor/adductor pain!! Lol

Max

I’ll keep you updated! Haha adductor pain sucks, sitting down is horrible

 

[maxmuscle1]

Paul Carter has a new program designed for garage training. Garage gangsters. Sounds promising.

Thanks. I will check it out . Some of the the garage set ups I have seen(our members too)
make me jealous

Max

 

[Rigeu]

BACK/ABS (12/05/2021)
S.A. HS machine rows
3 warm-up sets
3x8x80kg

Deadstop bb rows
3x8x100kg

Rack pulls
8x180kg
8x200kg
6x200kg

Reverse HS lat pulldown
3x10x80kg

HS lat pulldown
12x80kg
2x10x80kg

Dumbell shrugs
2x20x40kg

Leg raises and incline sit ups combo
3 sets to failure

Strength is finally starting to rise again it seems! Shape even seems to improve a bit, which is logical ... More calories, less cardio = less cortisol / fatigue, which is reflected in a harder, drier and a shape with less water retention.

 

[Rigeu]

LEGS & CALVES(14/05/2021)
Superset:
A1: Seated leg curls
4x10x50kg
A2: Stiff legged bb deadlifts
4x10x120kg

B: S.L. Leg extensions
4x10x35kg (1 sec hold at the top)

C: Barbell squats (Wide stance)
15x120kg
3x10x140kg

D: S.L. Seated toe raises
5x10x125kg

Very good legday, squatting as last leg excercise is just horrible in a good way haha.

 

[Rigeu]

Being in a restaurant for the first time since this year, last time was with new year. Restaurants are open since last week, next week Wednesday the gyms are finally opening! Let’s make the most out of this rebound

Sirloin steak with mushrooms & unions, spinach with fresh garlic and some potato on the side

 

[maxmuscle1]

Being in a restaurant for the first time since this year, last time was with new year. Restaurants are open since last week, next week Wednesday the gyms are finally opening! Let’s make the most out of this rebound

Sirloin steak with mushrooms & unions, spinach with fresh garlic and some potato on the side

I just went as well! It was a trip. No one wore a mask! People were far apart but, I had steak tartare and Rare Elk ! So good. Elk twice in on e week! . Makes me want to hit Canada and camp ! I can smell the woods and fire! I’d be fishing and riding horses! Damn, gotta work

I can easily eat for a family of three (grown men) lol. I eat like 800kcal for my dessert after dinner! Lol (I never order dessert) I get a charcuterie board or antipasto/mezze platter!
I got some chocolate Fairlife Milk just in case I get a sweet tooth! Mixed w some Vanilla or Cake Batter - Isotope (Redcon1 Isolate) a strawberries or raspberries or banana. Natural ground peanut butter!! Mmm

#iwish

Max

 

[Rigeu]

I just went as well! It was a trip. No one wore a mask! People were far apart but, I had steak tartare and Rare Elk ! So good. Elk twice in on e week! . Makes me want to hit Canada and camp ! I can smell the woods and fire! I’d be fishing and riding horses! Damn, gotta work

I can easily eat for a family of three (grown men) lol. I eat like 800kcal for my dessert after dinner! Lol (I never order dessert) I get a charcuterie board or antipasto/mezze platter!
I got some chocolate Fairlife Milk just in case I get a sweet tooth! Mixed w some Vanilla or Cake Batter - Isotope (Redcon1 Isolate) a strawberries or raspberries or banana. Natural ground peanut butter!! Mmm

#iwish

Max

Never tried redcon1 isolate so you’re telling me the tastes of them are awesome?

 

[Rigeu]

ARMS/ABS (15/02/2021)
Seated palms up db curls
4x8x18kg (3 sec negatives)

Preacher db hammer curls
4x10x14kg

Preacher curl machine
4x8x30kg ( 3 sec negatives)

Single arm rope extensions
4x12x25kg

Dip machine
4x12x135kg

Seated overhead ez bar extensions
4x10x40kg + 10 sec stretch

Leg raises
4xBW x failure

Very good arm workout, insane pump i haven’t had in weeks! Put those extra calories from yesterday to good use

 

[maxmuscle1]

Are you on Vacation or did you get to go? Just wondering how it went ?

Max
#rigeubody

 

[Rigeu]

Are you on Vacation or did you get to go? Just wondering how it went ?

Max
#rigeubody

Thanks for asking Max!

No just in the Netherlands, i would love to go out for the week off from work i have, but due the covid restrictions i can’t go to a lot of country’s. We have to pay for tests and go into quarantaine when we’re back home again so i’ll pass for now and just go sightseeing in my own country for a few days, enjoy some good foods since the restaurants are opened up again since last week and upcoming wednesday gyms open up again!

In September i got 2 more weeks of holiday then i’ll for sure go outside the country!

 

[maxmuscle1]

Thanks for asking Max!

No just in the Netherlands, i would love to go out for the week off from work i have, but due the covid restrictions i can’t go to a lot of country’s. We have to pay for tests and go into quarantaine when we’re back home again so i’ll pass for now and just go sightseeing in my own country for a few days, enjoy some good foods since the restaurants are opened up again since last week and upcoming wednesday gyms open up again!

In September i got 2 more weeks of holiday then i’ll for sure go outside the country!

Yeah, I figured the restrictions would keep you local. Hopefully soon you will be able to get out and have some fun outside of Neth! I too have been able to hit a restaurant, which felt totally foreign (shouldn’t but did). I am so over the whole Covid recommendations, constantly changing rules. Keep Kicking Ass

Max

 

[Rigeu]

Yeah, I figured the restrictions would keep you local. Hopefully soon you will be able to get out and have some fun outside of Neth! I too have been able to hit a restaurant, which felt totally foreign (shouldn’t but did). I am so over the whole Covid recommendations, constantly changing rules. Keep Kicking Ass

Max

It’s a pain in the ass, buttt it’s finally getting better! Hopefully we don’t need to have these kind of conversation next year and almost everything is back to normal and better lol.

 

[Rigeu]

LEGS (17/05/2021)
Lying leg curls
10x20kg
10x30kg
10x40kg
10x45kg ds 8x35kg ds 8x20kg

S.L. Horizontal Leg press
8x100kg
8x150kg
8x175kg
8x200kg

Front squat extended set
(10 reps front squats, put it back, immediately to 10 back squats, that’s one set)
4 sets x 20 reps x 100kg

Dumbel walking lunges
4x10x25kg (25kg dumbells per hand / first 10 reps right leg followed by 10 reps left)

GHR (4-5 sec eccentric)
12xBW
10xBW
9xBW
8xBW S/w walking BW lunges till failure

Super heavy legday, somehow very quickly out of breath with every set. The worst were those front squats followed by back squats, if your legs are already completely full and you have to do 20 reps sets, it is really hard haha.

Weight have dropped to a new all time low this morning .. very weird, was already at 3800 kcals yesterday and the 2 days before were even some cheats in it, my body is burning threw everything at the moment it seems. We'll look at it this week, otherwise I'll raise calories again.

 

[Rigeu]

CHEST/SHOULDERS/CALVES (18/05/2021)
Flat HS press
8x40kg
8x80kg
8x100kg
8x120kg
8x130kg ds 8x80kg ds 8x60kg

Incline bb press
10x60kg
3x8x80kg

Incline DB press
4x8x40kg

Dumbell flys on slight incline
3x12x20kg

Bent over db rear lateral raises
3x25x12kg (when i couldn’t get any more full reps, straight to partials)

Seated db side lateral raises
12x18kg
11x18kg
10x18kg
Pump set: 20x12kg

Barbell front raises
3x15x30kg

Standing calf raises
4x10x100kg
1 set: 10x60kg (10 sec hold at the top) 10x60kg (10 sec hold at the top) 10x60kg

 

[Rigeu]

BACK/ARMS/ABS (19/05/2021)
Lat pulldown
12x54kg
12x68kg
12x89kg
3x10x103kg

HS iso lateral row (pronated grip)
4x10x110kg

Rack pulls
3x5x180kg
2x5x200kg

S.A. Reverse HS lat pulldown
3x8x40kg

Neutral grip pulldowns
3x10x75kg

SUPERSET:
Seated machine curls
4x12x50kg
Cross body cable extensions
4x12x15kg

Leg raises and incline sit-ups combo
3 sets to failure

First training session done in the gym (after 6 months of lockdown) and it was a blast right away! New equipment is super nice and the new posing mirror with lighting is also brilliant, for the competing athletes this has really been a great purchase to check the shape. Post workout therefore immediately used.

Weight is now back to 97.0kg (+ 2kg) after I have increased my calories to 4000 on training days (they will stay on this for the time being).

My blast is currently looking like this:
500 mg test e EW (EP from PSL)
400mg tren e EW (EP from PSL)
400mg mast e EW (EP from PSL)
20mg Superdrol ED (EP from PSL)

The superdrol is in since monday, i swapped the anavar out since monday. Also added in liver support (TUDCA, NAC, Milkthistle, Curcuma) add a high dose because SD seems to be one of the harsher orals for the liver.

Once again i have to thanks Vision and PSL for giving me the opportunity to make this sponsored log! The products they’re selling are awesome.

Shape check post workout:

Mission getting bigger legs!!

 

[Rigeu]

Some good foods, first time this year being in a AYCE sushi restaurant (due lockdown).

 

[maxmuscle1]

BACK/ARMS/ABS (19/05/2021)
Lat pulldown
12x54kg
12x68kg
12x89kg
3x10x103kg

HS iso lateral row (pronated grip)
4x10x110kg

Rack pulls
3x5x180kg
2x5x200kg

S.A. Reverse HS lat pulldown
3x8x40kg

Neutral grip pulldowns
3x10x75kg

SUPERSET:
Seated machine curls
4x12x50kg
Cross body cable extensions
4x12x15kg

Leg raises and incline sit-ups combo
3 sets to failure

First training session done in the gym (after 6 months of lockdown) and it was a blast right away! New equipment is super nice and the new posing mirror with lighting is also brilliant, for the competing athletes this has really been a great purchase to check the shape. Post workout therefore immediately used.

Weight is now back to 97.0kg (+ 2kg) after I have increased my calories to 4000 on training days (they will stay on this for the time being).

My blast is currently looking like this:
500 mg test e EW (EP from PSL)
400mg tren e EW (EP from PSL)
400mg mast e EW (EP from PSL)
20mg Superdrol ED (EP from PSL)

The superdrol is in since monday, i swapped the anavar out since monday. Also added in liver support (TUDCA, NAC, Milkthistle, Curcuma) add a high dose because SD seems to be one of the harsher orals for the liver.

Once again i have to thanks Vision and PSL for giving me the opportunity to make this sponsored log! The products they’re selling are awesome.

Shape check post workout:

Mission getting bigger legs!!

Killing it Rigeu!

Some good foods, first time this year being in a AYCE sushi restaurant (due lockdown).

Sushi looks phenomenal! Addictive stuff

Max