Rigeuís offseason log

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  1. #331
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    I always have the strongest lifts after cheat meals!! Strong like Brahma Bull!

    Max

  2. #332
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    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!!

  3. #333
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    Quote Originally Posted by maxmuscle1 View Post
    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!

  4. #334
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    Made some slight changes into my diet. Iíll 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 iíll keep monitoring progression and iíll add food when needed. In September iíll get a new coach that is going the help me in my upcoming contest prep in 2022. Iíll run a full offseason with him so he gets enough time to learn my body.

    Current macros:
    TDís: 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 EAAís
    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

  5. #335
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    Quote Originally Posted by Rigeu View Post
    Made some slight changes into my diet. Iíll 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 iíll keep monitoring progression and iíll add food when needed. In September iíll get a new coach that is going the help me in my upcoming contest prep in 2022. Iíll run a full offseason with him so he gets enough time to learn my body.

    Current macros:
    TDís: 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 EAAís
    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

  6. #336
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    Quote Originally Posted by maxmuscle1 View Post
    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 itís ridiculous.

  7. #337
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    Rigeuís offseason log

    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!
    Last edited by Rigeu; 06-07-2021 at 08:46 AM.

  8. #338
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    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

  9. #339
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    Quote Originally Posted by Rigeu View Post
    Made some slight changes into my diet. Iíll 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 iíll keep monitoring progression and iíll add food when needed. In September iíll get a new coach that is going the help me in my upcoming contest prep in 2022. Iíll run a full offseason with him so he gets enough time to learn my body.

    Current macros:
    TDís: 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 EAAís
    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.

  10. #340
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    Quote Originally Posted by Killionb12 View Post
    Yep very nice macro choices. Definitely great one to grow from while staying lean.
    Thanks bro, just trying to get to your level haha!

  11. #341
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    Quote Originally Posted by Rigeu View Post
    Thanks bro, just trying to get to your level haha!
    Man you are doing awesome and look great! Iím no big deal man. Just trying to get better every day. Looking forward to seeing you prep you are going to look sick!!

  12. #342
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    Quote Originally Posted by Killionb12 View Post
    Man you are doing awesome and look great! Iím 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, weíre all in this together! Really cool having a a lot of dedicated people on the forum chasing their goals. Motivates me big time

  13. #343
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    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.

  14. #344
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    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 iím off to the beach because the weather here is very nice. Sunday iím back for a hard workout

  15. #345
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    Like the forearm exercises!! Great additions!

    Max
    #ezbarreversecurls

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