Rigeu’s offseason log

[Rigeu]

Now there's something we see that is often neglected..

BTW do you use any wraps with pulls and curls?

After a while you’ll notice your forearm development improves, even during rows and pullups.
During backday (Pulls/rows) i only use straps at my working sets because i don’t want my forearms being te limiting factor, all the stress needs to be at the muscle you’re working.

[Vision]

After a while you’ll notice your forearm development improves, even during rows and pullups.
During backday (Pulls/rows) i only use straps at my working sets because i don’t want my forearms being te limiting factor, all the stress needs to be at the muscle you’re working.

Thankfully I've always had pretty decent forearms and a good grip, but I have a handicap where I get excessive forearm pumps and that's mostly due to orals. No matter what I do I cannot alleviate it.. but I do is I split up my movements, if I exhaust my grips because of the blood volume I will utilize a piece of equipment that doesn't require a grip and if it does I throw on my versa grips.. versa grips have absolutely changed my lifts entirely. The best things that I never knew existed

[Rigeu]

Thankfully I've always had pretty decent forearms and a good grip, but I have a handicap where I get excessive forearm pumps and that's mostly due to orals. No matter what I do I cannot alleviate it.. but I do is I split up my movements, if I exhaust my grips because of the blood volume I will utilize a piece of equipment that doesn't require a grip and if it does I throw on my versa grips.. versa grips have absolutely changed my lifts entirely. The best things that I never knew existed

Haha indeed, forearm and backpumps on most orals are real. I always used straps but never tried Versa grips, maybe i”ll have to invest in that

[Rigeu]

BACK/BICEPS 14/12/2020
Pulldowns

10x50kg
10x70kg
10x90kg
10x100kg
2x8x110kg last set dropset 8x80kg dropset 8x60kg


Low cable row
4x10x100kg


Chest supported HS row (pronated grip)
4x10x130kg



Cable pullovers
4x12x31,5kg


Banded hyperextensions
4x15



Single arm HS low row
10x40kg
10x60kg
10x80kg
10x100kg


Concentration preacher curls
4x12x16kg


Ez bar reverse curls superset into ez bar curls
4x10x25kg <> 4x10x25kg

Some very bad news... another lockdown... gyms are closing tomorrow until 17 January... I’m really sad and disappointed, just started my blast and than this happens... one of my friends have a small home gym where i can train. But i don’t know how many times per week. Tomorrow i’ll know more and then i will make a plan. But what it looks like know is back to cruising and try to maintain as much muscle as possible. Will update asap of i know more!

[Rigeu]

Home workout - Push (16/12/2020)
GAINT SETS - everything 3 sets


A1 DB banded press 12 reps
A2 Banded press 10 reps 2 second hold at top
A3 DB press AMRAP bottom half only (25, 20, 18)

B1 DB rear delt lateral raises 12 reps
B2 DB side delt lateral raises 12 reps
B3 DB front delt raises 12 reps


C1 DB triceps extensions 10x16kg 2 second hold at the bottom
C2 Banded step back extension 10 reps 2 second hold at full extension
C3 Banded overhead extensions AMRAP 15, 12, 10


D1 Extended range push ups AMRAP 22, 18, 16
D2 Push ups AMRAP 10, 8, 6

D3 Knee push ups AMRAP 6, 5, 4
Doorway Iso stretch 30 sec

Well i’m not going to be depressed about the lockdown. My plan is to do everything i can to maintain what i got. Lucky enough i can train 2 days in a small private gym from a friend, and the other days will be home workouts, with dumbells up to 20kg, a barbell up to 70kg, a pull-up bar and some bands. The lockdown is until Januari 19 if they don’t extend it. For now it’s cruising and maintaining unfortunately.

What do you guys think, what’s the best way coming back after a lockdown. Just start the bulk, or minicut for a couple weeks? I know it depends on the amount of bf i put on. Or should it be better to start a minicut during the lockdown?

[maxmuscle1]

Giants are friggin Hard AF! Taxing eh!

Max

[Rigeu]

Giants are friggin Hard AF! Taxing eh!

Max

Absolutely haha, they smoked me. On paper it looks doable, but after a few sets your like holy shit. Just a total different stimulus then i’m used to. Good way to workout with minimal equipment and weight available.

[Rigeu]

Home workout - Pull (17/12/2020)
Chinups (wide grip) 12xbw, 10xbw, 8xbw
Banded Chinups (neutral grip) 10, 9, 8
One arm db row 3x20x30kg + 25kg band


GAINTSET: 3 sets
Banded pullover 12 reps
Dumbell pullover 12x30kg
Band high row AMRAP 20, 20, 20


SUPERSET: 3 sets
Bent over bb row 20x70kg + 25kg band tension
Barbell shrugs 15x70kg + 25kg band tension



Leg raises 4x20

Another lockdown workout, tomorrow i can luckily train at small gym with enough weights and a few equipment, so that will be legday

[Rigeu]

LEGDAY (18/12/2020)
Safety bar squats
8x60kg
8x100kg
8x140kg
8x160kg
8x180kg


Atx belt squat
10x40kg
10x80kg
10x120kg
10x160kg
3x10x200kg


GHR (4-5 sec eccentric)
12xBW
10xBW
9xBW
8xBW


RDL
10x60kg
10x100kg
10x140kg
2x10x180kg


Front foot elevated bulgarian split squat
3x10x40kg laatste set ds 10x30kg ds 10x20kg


Standing calf raises in belt squat
4x12x160kg

Finally a training with more weights and equipment!
Forgot my belt, but squats and RDL’s felt really good even without the belt!
Week 1 lockdown almost done, 4 to go...

[Rigeu]

ARMS/ABS (19/12/2020)
Barbell curls
4x10x47,5kg


Dumbell hammer curls
4x8x20kg


Dumbell concentration curls
4x12x14kg


Banded pushdowns superset into Overhead banded extensions
4x12x25kg resistance band


Lying DB extensions
4x10x20kg


Dumbell triceps kickbacks
4x12x16kg


Leg raises 4xBW x failure

No problem training arms at home. Got a good workout in!

[Rigeu]

Tomorrow will be a rest day and Monday i can again go to the home gym of my friend. I think it will be upper body (chest, delts, back) because i don’t know if i can get there with the holidays. Shitty lockdown spoils the party it is what it is...

[Rigeu]

Upper body (21/12/2020)
Incline barbell press
8x60kg
8x80kg
8x100kg
3x8x110kg

Paused flat bench press
10x60kg
3x8x100kg last set ds 8x60kg

Seated db shoulder press
10x40kg
9x40kg
8x40kg ds 8x27,5kg ds 8x15kg

Incline db flys
3x10x27,5kg last set ds 8x15kg

Barbell rows
10x60kg
10x80kg
10x100kg
3x8x120kg

Underhand grip pulldowns
3x12x80kg last set ds 10x50kg

Close grip cable rows
10x75kg
10x90kg
10x100kg
10x110kg

Facepulls <> Side lateral db raises
4x15x25kg <> 4x12x15k

Dual rope pushdowns <> alternating db curls
20x15kg <> 12x15kg
15x20kg <> 10x17,5kg
2x12x25kg <> 2x10x20kg

Upper body session, since I can only visit my buddys homegym one more time this week due to the holidays. Then i’ve at least trained upper well today and legs again on Wednesday. The rest of the week will be home workouts

[Rigeu]

LEGDAY (23/12/2020)
Safety bar squats
10x60kg
10x100kg
10x140kg
10x160kg
10x180kg

ATX belt squats
12x80kg
12x120kg
12x160kg
3x12x200kg

ATX Leg extensions (2 sec hold at the top)
10x40kg
10x50kg
10x60kg
10x60kg ds 8x40kg ds 8x20kg

ATX Lying leg curls
4x12x30kg

Kettlebell walking lunges
3x12x25kg

GHR
12xBW
9xBW
8xBW
7xBW

Stiff legged DB deadlifts
3x12x40kg

Standing calf raises
5x12x160kg

Had a very nice leg day. I clearly notice my knee is recovering from the jumpers knee i had for a couple months. I can put in a lot more power again and exercises such as squats / lunges are almost painless again. Fysio also saw it on the ultrasound last Monday, we’re not there yet but there is progress!

Today again squats without a belt, last week sets of 8, this week sets of 10, also on the belt squats a bit more reps. Simple way to make progress.

The coming days will be home workouts with minimal equipment and from next Tuesday I can go back to a small gym of my physiotherapist.

The stupid thing is that you can still do “exercises” while being treated by a physiotherapist, but the gyms are closed. So my physiotherapist helped me out and let me train at his gym under the guise of rehabilitating lol .

[Rigeu]

After 2 weeks of “lockdown”, the gyms closing and cruising since then i’m currently around 104kg <10%. Dropped my kcal intake to 3800-4000 ED.

Sorry guys, as soon as the gyms are open and i start my blast again i’ll make this log more entertaining. For now i’m also bored to death, got 2 weeks of vacation but everything here is closed except supermarkets. No restaurant, no gyms, no nothing...

[Rigeu]

CHINUPS/ARMS/ABS (24/12/2020)
BW Chinups (neutral grip) 12, 9, 8, 7

TRISET:
Banded pushdowns 4x12x25kg resistance band
Overhead banded extensions 4xAMRAPx25kg
Dumbell curls 4x10x20kg

SUPERSET:
Lying DB extensions 4x10x20kg
Dumbell hammer curls 4x10x20kg

SUPERSET:
Barbell triceps kickbacks 4x15x25kg

Seated close grip BB concentration curls 4x12x25kg

SUPERSET:
Leg raises 4x20xBW
abs crunches 4x10-12

Short of time so very fast arm workout with some chinups and abs at home.

Nice X-mas everybody!