Rigeu’s offseason log

[maxmuscle1]

My legs are on fire right now, completely toasted!

Lol

Max

 

[Rigeu]

CHEST/SHOULDERS (19/07/2021)
Slight decline db press
Topset: 11x62,5kg (+2,5kg), 9x62,5kg
Backoff: 13x52kg

Decline bb press
Topset: 7x140kg
Back off: 14x110kg (+10kg & +2 reps)

Seated db shoulder press
Topset: 10x42kg (+2kg), 9x42kg
Backoff: 15x32kg (+3 reps)

Bodyweight dips
Topsets: 2x10xBW + 8kg chain
Backoff: 12xBW

Cable crossovers
15x35kg
12x40kg
10x40kg ds 10x30kg ds 10x20kg

Life fitness machine side laterals
3x12x50kg

S.A. Cable side lateral raises
3x10x20kg

Rope facepulls
3x15x70kg

Solid chest workout with a lot of progress! I’ll make some shape update pics for upcoming wednesday, morning weight is at 108kg, holding a little bit more water but still in a very good condition. Pushing food pretty hard right now.

 

[Rigeu]

BACK/ABS (20/07/2021)
S.A. Iso lateral HS row
2x12x80kg (+ 2 reps)

S.A. Reverse HS pulldown
3x8x60kg (+ 5kg)

HS Iso lateral row (wide grip)
3x12x120kg (+ 2 reps)

Rack pulls
(Build up with reps of 5, then 1 all out set of 10 reps)
5x100kg
5x140kg
5x180kg
5x220kg
10x250kg

Dual rope cable pullovers
3x15x65kg (+5kg)

Incline db rows
3x10x40kg

Decline bench leg raises
4 x failure

 

[Rigeu]

Shape update:
Morning fasted weight at 107,5kg / 237 lbs right now.

Kcals at:
5000 TD (carbs at 750gr)
4300 NTD (lower carbs / little bit more protein/fat)

I think the biggest i’ve been on this type of conditioning

 

[maxmuscle1]

Shape update:
Morning fasted weight at 107,5kg / 237 lbs right now.

Kcals at:
5000 TD (carbs at 750gr)
4300 NTD (lower carbs / little bit more protein/fat)

I think the biggest i’ve been on this type of conditioning

Damn nice pics and Results! That back has some ridiculous size/detail . Cheers to you mijn goede vriend!!

Max

 

[Rigeu]

Damn nice pics and Results! That back has some ridiculous size/detail . Cheers to you mijn goede vriend!!

Max

Thanks buddy, really appreciate you saying that!

Made some crazy progress in a few weeks, only downside, my girlfriends gets completely mad at me for snoring at night i’ll be going to doc and see if i got sleep apnea or it’s just me in grizzly mode and see what they can do against it... it’s always an issue when i get above a certain weight.

 

[maxmuscle1]

Thanks buddy, really appreciate you saying that!

Made some crazy progress in a few weeks, only downside, my girlfriends gets completely mad at me for snoring at night i’ll be going to doc and see if i got sleep apnea or it’s just me in grizzly mode and see what they can do against it... it’s always an issue when i get above a certain weight.

That extra weight gain!

Max

 

[GenixCon2.0]

Nice lat spread bro.

 

[Rigeu]

Nice lat spread bro.

Thanks bro

 

[Rigeu]

ARMS/CALVES (21/07/2021)
S.A. Rope pushdowns
4x15x27,5kg (+2,5kg)

Bent over rope extensions
15x50kg
12x60kg
10x65kg
8x70kg

Life fitness dip machine
3x10x160kg

Incline pronated db kickbacks
3x12x12kg

Standing db curls
10x20kg
3x8x20kg

Concentration db preacher curls
4x8x16kg

Ez bar cable reverse curls
3x8x50kg

21’s
3 sets 30kg x 7/7/7

Seated calve raises
4x12x60kg (60 sec rest between sets)

Holy shit, couldn’t even bent my arms at the end so much pump, painfull but also addicted lol!

 

[Rigeu]

LEGS (23/07/2021)
Lying leg curls
3x6x40kg + 6 partials + 10 sec iso hold

Leg extensions
Topset: 15x140kg (+ 1 rep & 2,5kg) , 11x140kg (+ 1 reps & 2,5kg)
Backoff: 12x110kg RP 3x110kg (+2,5kg)

Watson leg press
Topset: 12x440kg
Back off sets: 2x20x400kg

Hatfield squats
3x8x140kg

Heel elevated db stiff legged deadlift
3x15x70kg

Single leg leg extension into quad stretch
Set 1- 25x25kg > 60 sec quad stretch
Set 2 - 20x25kg > 60 sec quad stretch

Not the best workout, but made it work. Left knee was bothering me and my right ankle, so i knew going in i had to focus more on time under tension, slow controlled reps instead of pushing weight.

 

[maxmuscle1]

Focus and control win over Total Weight...Everytime! Longevity

Max

 

[Rigeu]

Focus and control win over Total Weight...Everytime! Longevity

Max

Absolutely we want to do this for a lot of years!!

 

[maxmuscle1]

Absolutely we want to do this for a lot of years!!

Indeed! Longevity is where it’s at!!

Max

 

[Killionb12]

Shape update:
Morning fasted weight at 107,5kg / 237 lbs right now.

Kcals at:
5000 TD (carbs at 750gr)
4300 NTD (lower carbs / little bit more protein/fat)

I think the biggest i’ve been on this type of conditioning

Looking awesome man! That’s great conditioning at that weight! How tall are you?

 

[Rigeu]

Looking awesome man! That’s great conditioning at that weight! How tall are you?

Thanks buddy, i’m 6’1 a lot of growing to do lol.

 

[Killionb12]

Thanks buddy, i’m 6’1 a lot of growing to do lol.

Yeah I’m 6’3 so I feel you. The bright said we have more frame to fill out and can get really big! LOL

 

[Rigeu]

Yeah I’m 6’3 so I feel you. The bright said we have more frame to fill out and can get really big! LOL

Haha that’s one thing that’s is for sure, once you filled out you’ll get noticed

 

[Rigeu]

CHEST/SHOULDERS/CALVES (24/07/2021)
Incline db press
Topset: 9x62,5kg (+2,5kg)
Backoff: 12x52kg (+2kg)

HS iso lateral bench press
Topset: 11x125kg (+5kg)
Backoff: 12x100kg (+2 reps)

HS plate loaded shoulder press
Topset: 10x125kg (+5kg & 1 rep )
Backoff: 14x105kg (+5kg), 11x100kg (+5kg & 1 rep)

Pin loaded HS chest press
12x89kg (+7kg)
11x89kg (+7kg)
10x89kg (+7kg)

HS machine flys
15x103kg (+7kg)
13x103kg (+7kg)
13x103kg (+7kg)
12x103kg (+ 1 set)

Reverse pec deck
3x25x89kg (+7kg)

Dumbell side lateral raises
3x10x24kg
2x25x12kg

Standing calve raises
4x10x80kg

Very good workout, progress on all the compound lifts!

 

[Rigeu]

BACK/ABS (26/07/2021)
S.A. Iso lateral HS row
2x10x85kg (+5kg)

S.A. Reverse HS pulldown
3x15x50kg

HS Iso lateral row (wide grip)
2x10x140, 8x140kg (+ 10kg per side)
15x120kg

Dual rope pullovers
3x12x70kg

Bent over db rows
3x12x50kg

Weighted hyperextensions
3x10x40kg

Leg raises into decline bench crunches
4 x failure

 

[Rigeu]

ARMS/CALVES (27/07/2021)
Superset 1
Dumbell hammer curls 4x10x22kg
Dual rope pushdowns 4x10x60kg

Superset 2
Ez bar cable drag curls 4x8x70kg
Dumbell lying extensions 4x8x26kg

Superset 3
Concentration preacher curls 4x10x16kg
Seated overhead rope extensions 4x12x65kg + 15 sec stretch

Superset 4
Seated life fitness curl (single arm) 3x12x57,5kg
Life fitness dip machine (Single arm) 3x15x60kg

Superset 5
Wrist curls 3x6x30kg
Forearm press 3x20x60kg

Standing calf raises
4x10x80kg +10 partials + 10 sec stretch

Supersetting arms once in a while never gets old! The pump was real in just a few sets .

 

[Rigeu]

LEGS (28/07/2021)
Seated leg curls
8x110kg
8x110kg ds 10x80kg + 10 partials

V-squats (3 sec eccentric)
8x40kg + 10x65kg leg extensions (warm-up)
8x80kg + 10x65kg leg extensions (warm-up)
8x120kg +10x65kg leg extensions (warm-up)
8x160kg
8x200kg
8x240kg

Watson leg press
3 feeder sets
10x400kg ds 10x360kg ds 10x320kg

HS iso lateral leg press superset leg extensions
3x20x120kg <> 3x10x80kg

Stiff legged bb deadlifts
3 feeder sets
2x8x180kg

Lying leg curl
10x35kg ds 10x25kg ds 10x15kg + 10 partials

Very successful leg workout, few rotation in excercises to keep making progress and another bonus, no knee pain!

 

[samgraves82]

Shit I just saw this log. I'm here now tho

 

[Rigeu]

Shit I just saw this log. I'm here now tho

Haha no problems bro, welcome!

 

[maxmuscle1]

Haha no problems bro, welcome!

Kick Ass Rigeu

Max

 

[Rigeu]

Kick Ass Rigeu

Max

Thanks bro

 

[Rigeu]

CHEST/SHOULDERS/ABS (29/07/2021)
Slight decline db press
Topset: 10x65kg (+ 2,5kg), 10x65kg (+2,5kg / beetje spot)
Backoff: 15x52kg (+3 reps)

Decline bb press
Topset: 8x140kg (+ 1 rep)
Back off: 15x110kg (+1 rep)

Seated db shoulder press
Topset: 10x44kg (+2kg), 9x44kg (+2kg)
Backoff: 16x34kg (+2kg & 2 reps)

HS pin loaded chest press
Workset 1: 10x89kg
Workset 2 / cluster: 10x89kg.... 7x89kg .... 5x89kg

Cable flys
3x10x45kg + 10 sec pause in the stretch

Bent over cable rear lateral raises
3x25x10kg

Dumbell Y-raises
3x12x14kg

Life fitness seated side lateral raises
3x12x40kg

Leg raises into ab roll outs
4x20xBW <> 4x15xBW

Really happy with the workout, considering i got a shit night of sleep and normally Thursday is a restday. On almost all compound lifts i could up the weight or was able to perform more reps. Goes to show you how important it is to eat enough, i have the feeling i was way to carefully with upping kcals.

 

[Rigeu]

BACK/TRAPS (30/07/2021)
S.A. Iso lateral HS row
12x85kg (+2 reps)
10x87,5kg (+2,5kg)

S.A. Reverse HS pulldown
2x10x60kg (+2 reps)

Rack pulls (rack at mid-shin)
3x6x220kg

HS Iso lateral row (wide grip)
3x10x140kg
Back off: 15x120kg

Wide grip cable pullovers
3x10x75kg

Superset:
Chest supported incline db row 3x15x28kg
Dumbell shrugs (fast tempo) 3x20x28kg

Bodyweight at an all time high this morning 110kg / 243 lbs. I’ll make a shape update next week. Thinking about doing a 4 week mini-cut before i’m going on vacation at 5 September. Not because i’m fat but the snoring is getting out of control and i’m bloated all the time. Funny thing is i didn’t at almost any fat!

 

[Rigeu]

ARMS/CALVES (31/07/2021)
Superset 1
Dual rope pushdowns 4x12x60kg (+2 reps)
Ez bar cable curls 4x10x80kg (+10kg)

Superset 2
Bent over rope extensions 4x12x65kg
Concentration preacher db curls 4x12x16kg

Superset 3
Life fitness dip machine 4x15x120kg
Dumbell hammer curls 4x10x24kg

Superset 4
S.A. Overhead rope extensions 3x12
S.A. Seated machine curls 3x12

Toe press on leg press
4x12x115kg

Nasty arm pump after the cheat of yesterday!

500gr of Sirloin steak with some fries.

 

[samgraves82]

Now that's a perfect arm day