Rigeuís offseason log

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  1. #16
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    Quote Originally Posted by Vision View Post
    Now there's something we see that is often neglected..

    BTW do you use any wraps with pulls and curls?
    After a while youíll notice your forearm development improves, even during rows and pullups.
    During backday (Pulls/rows) i only use straps at my working sets because i donít want my forearms being te limiting factor, all the stress needs to be at the muscle youíre working.

  2. #17
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    Quote Originally Posted by Rigeu View Post
    After a while youíll notice your forearm development improves, even during rows and pullups.
    During backday (Pulls/rows) i only use straps at my working sets because i donít want my forearms being te limiting factor, all the stress needs to be at the muscle youíre 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

  3. #18
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    Quote Originally Posted by Vision View Post
    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 iĒll have to invest in that

  4. #19
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    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... Iím 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 donít know how many times per week. Tomorrow iíll 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!



  5. #20
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    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 iím 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 donít extend it. For now itís cruising and maintaining unfortunately.

    What do you guys think, whatís 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?

  6. #21
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    Giants are friggin Hard AF! Taxing eh!

    Max

  7. #22
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    Quote Originally Posted by maxmuscle1 View Post
    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 iím used to. Good way to workout with minimal equipment and weight available.

  8. #23
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    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

  9. #24
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    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 RDLís felt really good even without the belt!
    Week 1 lockdown almost done, 4 to go...

    Last edited by Rigeu; 12-18-2020 at 09:45 AM.

  10. #25
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    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!

  11. #26
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    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 donít know if i can get there with the holidays. Shitty lockdown spoils the party it is what it is...

  12. #27
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    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 iíve at least trained upper well today and legs again on Wednesday. The rest of the week will be home workouts

  13. #28
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    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, weíre 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 ďexercisesĒ 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 .

  14. #29
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    After 2 weeks of ďlockdownĒ, the gyms closing and cruising since then iím 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 iíll make this log more entertaining. For now iím also bored to death, got 2 weeks of vacation but everything here is closed except supermarkets. No restaurant, no gyms, no nothing...

  15. #30
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    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!

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