Rigeu’s offseason log

[Rigeu]

Kicking Ass Rigeu ! How the Para Freak Strength!? I’m working on my Duo Lingo for a trip ! 2 languages at once ! Shit is phenomenal actually - just 10-15 or 20min a day . I laughed because when I flew out , my 12 yr old cousin came to dinner and was speaking full Spanish! I about shit ! I can speak, write , and sometimes understand it , lol. But he said , I’ve never taken Spanish , just have used “Duo Lingo” for 2 weeks . It was pretty awesome . Idk about my accent being great but , I will at least be able to chill and hang out . I bet your feeling the power ...

Max

Strenght is at an all time high and i’m not really focussing that much on gaining Strenght at all. Lately really putting a lot of effort in execution, feeling every muscle fiber firing. Once that’s spot on you’ll gain more reps/strenght in no time.

I can’t speak a single word in spanish, but my German and english is pretty good and obviously dutch

 

[maxmuscle1]

Strenght is at an all time high and i’m not really focussing that much on gaining Strenght at all. Lately really putting a lot of effort in execution, feeling every muscle fiber firing. Once that’s spot on you’ll gain more reps/strenght in no time.

I can’t speak a single word in spanish, but my German and english is pretty good and obviously dutch

Ze Germans! . Some straight up sex freaks ! Lol . Yeah , Para is crazy strong , makes you aggressive in that gym! The German helps a lot ! They have a lot of hot ones here @ the Restaurants and Hotels (Young ) the ugly Germans are all Nurses! Mean as snakes ! Lol kidding (they just take a while to warm up to Americans) they finally open up & are cool as shit ! Totally sex oriented , surprises me how they talk! Lol. Keep up that hard work ...it all pays off!

Max

 

[Rigeu]

Ze Germans! . Some straight up sex freaks ! Lol . Yeah , Para is crazy strong , makes you aggressive in that gym! The German helps a lot ! They have a lot of hot ones here @ the Restaurants and Hotels (Young ) the ugly Germans are all Nurses! Mean as snakes ! Lol kidding (they just take a while to warm up to Americans) they finally open up & are cool as shit ! Totally sex oriented , surprises me how they talk! Lol. Keep up that hard work ...it all pays off!

Max

I live on the border of Germany, during the lockdown in the Netherlands I went to workout in Germany. Abnormal how easily those women are haha, if you say they need a little while to warm up i wonder how it is with american girls

 

[Rigeu]

BACK/HAMS 21/01/22
Single arm HS front pulldowns
15x50kg
12x55kg
10x57,5kg
8x60kg ds 12x40kg

Reverse grip pulldowns
15x75kg
12x82kg
10x89kg
8x96kg ds 12x75kg

Close grip pulldowns
15x75kg
12x82kg
10x89kg
8x75kg ds 10x75kg

Seated hamstring curl
85kg x 17, 15, 13

Lying hamstring curls
25kg x 15, 13, 12, 10

Stiff legged db deadlift
4x10x60kg

 

[Rigeu]

ARMS/CALVES/ABS 22/01/22
Superset1:
Rope pushdowns (2 sec pause at the contraction) 4x15x45kg
Cable curls 4x12x31,5kg

Superset 2:
Lying db extensions 4x15x16kg
Machine preacher curls 4x12x40kg

Superset 3:
Dips machine 4x15x120kg
Dumbell hammer curls 4x10x20kg

Standing calf raises
50kg x 15, 12, 10, 9

Hanging leg raises
4 x failure

 

[Rigeu]

CHEST/SHOULDERS/TRICEPS 24/01/22
Incline db press
8x65kg
12x56kg

Flat HS press
8x160kg
12x120kg

HS shoulder press
10x120kg
12x100kg

Pin loaded chest press
10x96kg
Cluster: 10x82kg … 7x82kg … 5x82kg

HS machine chest flys
92kg x 15, 13, 12, 10

Single arm cable side lateral raises
20kg x 12, 11
15kg x 15

Life fitness machine side lateral raises
40kg x 15, 12, 11

Single arm rope extensions
4x15x20kg

Back to lower volume workouts, first one definitely felt like a good one

 

[Rigeu]

BACK/BICEPS/ABS 25/01/22
Wide grip cable rows
15x70kg
12x80kg
10x90kg
8x100kg ds 15x80kg

Close grip dual handle cable rows
15x70kg
12x80kg
10x90kg
8x100kg ds 15x80kg

Barbell rows
15x60kg
12x90kg
10x100kg
8x110kg ds 15x60kg

Rack pulls
8x60kg
8x100kg
8x140kg
8x180kg
8x220kg ds 10x150kg

Facepulls
3x25x20kg

Cable preacher curls
15x20kg
25kg x 12, 10, 10

Rope crunches
4x20x30kg

 

[Rigeu]

BACK/HAMSTRINGS 28/01/22
Pullover machine
15x100kg
12x110kg
10x120kg
8x120kg ds 12x80kg ds 8x40kg

Single arm HS front pulldowns
15x50kg
12x55kg
10x57,5kg
8x60kg ds 12x40kg

Wide grip pulldowns
15x87kg
12x92kg
10x97kg
8x103kg ds 8x82kg

Single handle lat pulldown
12x65kg
10x60kg

Seated hamstring curl
87,5kg x 17, 15, 13

Lying hamstring curls
25kg x 15, 15, 13, 12

Stiff legged bb deadlift (deadstop)
15x60kg
12x100kg
10x140kg
8x160kg
20x100kg

Very good workout, hamstrings are fried right now. Bodyweight is slowly dropping, while the kcals are still very high.

 

[Rigeu]

ARMS/CALVES/ABS (29/01/22)
Superset1:
Rope pushdowns (2 sec pause at the contraction) 4x15x50kg
Single arm cable curls 4x12x25kg

Superset 2:
Lying db extensions 4x15x18kg
Machine preacher curls 4x12x40kg

Superset 3:
Single arm overhead rope ext 4x12x25kg
Dumbell hammer curls 4x12x20kg

Standing calf raises
50kg x 15, 13, 12, 10

Decline bench crunches
4 x failure

 

[Rigeu]

LEGS/CALVES 30/01/22
Seated leg curls
4x8x95kg + 5 partials

Barbell squats
8x60kg
8x100kg
8x140kg
8x180kg
8x190kg

Watson leg press (2 min rest between sets)
5x15x320kg

Stiff legged bb deadlift:
4x10x140kg

Adductor machine
65kg x 20, 18, 16

Standing calf raises
3x10x60kg
Last set <50% 60kg x (10-10-10) 10 sec holds

 

[maxmuscle1]

Some bad ass poundage’s ! Those adductor/abductors are murder ; I notice when I have to have sex , Lol. Nothing like inner , upper pain in the legs and groin ! Lol. Kickin Ass as Usual

Max

 

[Rigeu]

Some bad ass poundage’s ! Those adductor/abductors are murder ; I notice when I have to have sex , Lol. Nothing like inner , upper pain in the legs and groin ! Lol. Kickin Ass as Usual

Max

Doing doggystyle after a heavy ass legday is painfull, especially when you went all out on those adductors lol

 

[Rigeu]

CHEST/SHOULDERS/TRICEPS 01/01/22
Flat machine chest press (banded)
3x8x120kg

Incline bb press
6x60kg
6x90kg
6x120kg
6x130kg

Flat bb press
(Stop a few inches above chest, then pause on the chest and explode up, that’s 1 rep)
4x6x110kg

Stretch pushups
12xBW
10xBW
9xBW

Seated shoulder press machine
3x10x75kg

Bent over db rear lateral raises
4x15x12kg + 5 partials

6 ways
3x8x8kg

Rope pushdowns ss bent over rope ext
4x12x30kg <> 4x10x20kg

BACK/ABS 02/02/22
One arm bb row
3x8x50kg

Smith machine rows (deadstop)
3x8x100kg

HS low row
3x10x120kg

HS single arm front pulldowns
2x10x55kg
20x40kg

Wide grip pulldowns
12x89kg
10x89kg
8x89kg

Life fitness seated bicep curl (single arm)
15x50kg
3x12x57,5kg

Leg raises + incline situps combo
4 sets to failure

Workouts still going strong, food is still high but BW and slowly going down. 14 weeks out so no big changes yet.

 

[maxmuscle1]

Doing doggystyle after a heavy ass legday is painfull, especially when you went all out on those adductors lol

That is exactly when I remembered the pain ! Right on target ! I was in the wall sit position dropping in from above and damn if I was gonna stop. Next day was hell. I actually think about it every time I am bulking doing heavier weight trying to beat the prior workout weight .

Max

 

[Rigeu]

ARMS/ABS (04/02/22)
Seated db curls (3 sec negatives)
4x10x16kg

Preacher curl machine
4x10x40kg

Barbell curls (3 sec negatives)
4x10x30kg

Dual rope triceps extensions
4x12x50kg

Dip machine
4x10x160kg

Seated overhead rope extensions
4x10x60kg + 10 sec stretch

Leg raises
4 x failure

 

[Rigeu]

Well, yesterday I tested positive for covid... that will be quarantine for the next 5 days... that's not good at all now that I'm in prep. Only positive i can get out of this is that it’s better to get it now than at 4 weeks out. I’ll use this few days as a deload.

Except for some cold and sore throat nothing bad!

 

[Rigeu]

LEGS (10/02/22)
Lying leg curls
10x10kg warm up
10x15kg warm up
10x20kg
10x25kg
10x30kg
10x35kg triple drop 8x25kg drop 8x15kg

Watson leg press
8x80kg
8x160kg
8x240kg
8x320kg
8x360kg
8x400kg
8x440kg

V-squat
4x10x160kg

Paused smith squats
4x10x110kg

Adductor machine
71kg fs x 16, 14, 12

Stiff legged bb deadlifts
3x10x140kg

First workout after covid, went pretty well. Have to be carefull with my right knee, patella tendonitis is flaring up again.

 

[Rigeu]

CHEST/SHOULDERS/CALVES 11/02/22
Flat db press
8x30kg
8x40kg
8x50kg
8x60kg ds 8x40kg ds 8x30kg

Incline bb press
3x10x110kg

Incline HS MTS press
4x8x100kg

HS machine chest flys
3x12x84kg

Machine shoulder press
3x10x75kg

Reverse peck deck
3x25x70kg

Single arm cable side lateral raises
3x10x19kg

Standing calf raises
4x10x70kg
Last set <50% 60kg x (10-10-10) 10 sec holds

BACK/ABS (12/02/22)
Single arm HS iso lateral row
3x8x80kg

HS low row
4x10x120kg

Rack pulls
5x5x220kg

Single arm HS front pulldown
3x10x50kg

Dual rope pullovers
3x12x65kg

Leg raises and incline sit-ups
4 x failure

 

[samgraves82]

My man over still killing it!!!

 

[Rigeu]

My man over still killing it!!!

Haha thanks brother, a little bit boring to only log workouts but i’ll start making shape, cycle and diet updates more often very soon since i’m 12 weeks out right now

 

[Rigeu]

LEGS 14/02/22
Seated leg curls
5x10x100kg

Bulgarian split squats
8x30kg
8x40kg
8x50kg
8x60kg (8 sec iso hold + ds) 8x50kg (8 sec iso hold + ds) 8x40kg

Safety bar squats
8x60kg
8x100kg
8x140kg
8x160kg

Vertical leg press
4x10x200kg

Adductor machine
72kg x 17, 16, 14

Stiff legged db deadlifts
4x10x60kg

 

[maxmuscle1]

LEGS 14/02/22
Seated leg curls
5x10x100kg

Bulgarian split squats
8x30kg
8x40kg
8x50kg
8x60kg (8 sec iso hold + ds) 8x50kg (8 sec iso hold + ds) 8x40kg

Safety bar squats
8x60kg
8x100kg
8x140kg
8x160kg

Vertical leg press
4x10x200kg

Adductor machine
72kg x 17, 16, 14

Stiff legged db deadlifts
4x10x60kg

Ik hoop dat je goed eet en je goed voelt! Speel je lokaal of in een ander land? het maakt niet uit, want je ziet er geweldig uit en je moet een schop onder je kont krijgen, waar het ook is. Je vriend ,

Max

It all in the hips ! Lol

 

[Rigeu]

Ik hoop dat je goed eet en je goed voelt! Speel je lokaal of in een ander land? het maakt niet uit, want je ziet er geweldig uit en je moet een schop onder je kont krijgen, waar het ook is. Je vriend ,

Max

It all in the hips ! Lol

Whaha your dutch is pretty good man!

It’s a local NPC show, i’ll be doing novice first and if i place in the top 5 i can also do Regionals.

 

[maxmuscle1]

Whaha your dutch is pretty good man!

It’s a local NPC show, i’ll be doing novice first and if i place in the top 5 i can also do Regionals.

That’s awesome ; they should have : true novice, novice , and open (if possible); gives you a chance for more 1st place medals and you get more time “On Stage” w the really experienced competitors . Nobody likes to do Open w/ zero stage experience but, I did and it was a lot more fun. You will do a lot better than you think . I wish I could be @ your competition,
You are already muscled out , really good muscle size ! You will kill it !

Max

 

[Rigeu]

That’s awesome ; they should have : true novice, novice , and open (if possible); gives you a chance for more 1st place medals and you get more time “On Stage” w the really experienced competitors . Nobody likes to do Open w/ zero stage experience but, I did and it was a lot more fun. You will do a lot better than you think . I wish I could be @ your competition,
You are already muscled out , really good muscle size ! You will kill it !

Max

There is a true beginners class, but i already competed a few times in other federations. They told me i could enter the novice class right away

Thank you for the positive feedback, hopefully i’ll be more confident in a few weeks.. i’m in that kinda fluffy / flat phase right now. Once the bodyfat very low and i’m starting to get harder and fuller again i know i can do well!

 

[maxmuscle1]

There is a true beginners class, but i already competed a few times in other federations. They told me i could enter the novice class right away

Thank you for the positive feedback, hopefully i’ll be more confident in a few weeks.. i’m in that kinda fluffy / flat phase right now. Once the bodyfat very low and i’m starting to get harder and fuller again i know i can do well!

I understand. You gotta have that fluff/water/fat to push that weight . I’ve seen your physique and am very confident you’ll strip it off no problem!!

Max

 

[Rigeu]

CHEST/SHOULDERS/CALVES 15/02/22
Flat db press
4x8x60kg

Incline bb press
3x12x100kg

HS plate loaded chest press
4x8x96kg

HS machine flys
4x8x103kg

Seated db side lateral raises
20x12kg
20x14kg
15x16kg
15x8kg (3 sec holds between reps)

Reverse peck deck
3x20x89kg

Single arm cable side lateral raises
3x15x15kg

Seated calf raises
6x10x50kg

BACK/ABS 16/02/22
Single arm HS low row
4x10x80kg

Close grip cable row
4x10x100kg

HS pullover machine
12x120kg
11x120kg
10x120kg
8x120kg

HS iso lateral row (wide grip)
4x10x120kg

Single arm supinated lat pulldown
15x65kg
13x65kg
15x55kg (1 sec hold in the contraction)

Banded hyperextensions
4x12

Leg raises into decline crunches
4 rounds x failure

 

[Rigeu]

I understand. You gotta have that fluff/water/fat to push that weight . I’ve seen your physique and am very confident you’ll strip it off no problem!!

Max

I’m going to do everything in my power, the problem with me isn’t really losing fat. The problem is holding all the muscle, it would be very stupid to try to cut to hard to soon. So slow and steady

 

[Rigeu]

LEGS 21/02/22
Lying leg curls
4x8x35kg + 10 partials

Adductor machine
71,25kg x 21, 18, 17

Barbell squats
8x60kg
8x100kg
8x140kg
8x180kg
8x190kg

Leg press
30 x 5 pps
30 x 6 pps
30 x 7 pps

Leg extensions
4x15x85kg (1 sec pauze at the top)

Stiff legged db deadlifts
3x10x60kg

Very good leg workout, still have to be carefull with my right patella tendon but with a lot of warming up and focussing more on the eccentrics and time under tensions.

 

[Rigeu]

Prep update:
11 weeks out right now still pretty high in calories but we’re making slight changes in the diet every week.

Last week it was 2 high days (5668 kcals), 1 low day (4938 kcals) repeat. Rest days is about 1000 calories less because there won’t be a intra WO shake + post workout meal.

Since this week we’re doing 1 high, 1 low repeat. Friday will be the next check in.

Peds:
12 weeks out we started the following for the next 6 weeks:
450mg test e EW
300mg NPP EW
150mg Parabolan EW

HGH only on legdays 6 IU (pre-post-pre bed) combined with 5-8iu fast acting slin pre and post workout.

Shape update will follow very soon