Rigeu’s offseason log

[maxmuscle1]

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!

Nice . Do what you have to do. Work

Merry Christmas

Max

 

[Rigeu]

Nice . Do what you have to do. Work

Merry Christmas

Max

Thanks bro!! You to have a nice Xmas!

 

[Rigeu]

Did some back, biceps and abs at home with the equipment and weights i have at home. Not a bad one, got a solid pump! Tonight will be sushi for Boxing day so i’n happy. What are you guys all eating??

BACK/BICEPS/ABS (26/12/2020)
BW Chinups (wide) 3x10
Banded Chinups (close) 3x12 + 25kg res - band
Banded Chinups (neutral) 2x8 + 25kg res - band
One arm bb row 3x12x50kg

SUPERSET:
Banded barbell rows 3x15x70kg + 25kg band
Banded barbell shrugs 3x10x70kg + 25kg band

TRISET:
Banded pullovers 3x12x25kg
DB Pullovers 3x12x30kg
Banded high row 3xAMRAPx25kg (20,20,20)

Seated close grip BB concentration curls 4x12x32,5kg

Bicycle crunches
4x20

 

[Rigeu]

CHEST/SHOULDERS/TRICEPS (27/12/2020)
Flat bb press
12x50kg
10x90kg
8x110kg
6x120kg
6x130kg
4x140kg
8x110kg

Paused Incline db press
8x22kg
8x32kg
3x10x42kg

OHP
8x30kg
8x50kg
3x8x60kg

Hex press
3x10x25kg

Incline DB flys
3x15x22kg

Triset:
Dumbell rear lateral raises 4x12x14kg
Dumbell side lateral raises 4x12x14kg
Banded side lateral raises 4 x AMRAP

Tate press
4x10x14kg

Today i got a push workout in at a friends house. He also got a small home gym with a adjustable squat/bench rack some weights, dumbells, barbells and bands. Pretty solid one, ofc not comparable with a gym workout, but enough to maintain

 

[Rigeu]

Yesterdays sushi dinner!

What did you guys eat?

 

[Rigeu]

LEGS/CALVES (29/12/2020)
Safety bar squats
12x60kg
12x100kg
12x140kg
12x160kg
10x180kg

ATX belt squats
8x80kg
8x160kg
8x200kg
4x10x230kg

ATX Leg Extensions
12x20kg
12x40kg
3x10x60kg last set ds 8x40kg ds 8x20kg

ATX lying leg curls
12x20kg
10x30kg
3x10x35kg

Stiff legged DL on ATX belt squat
10x80kg
10x120kg
10x160kg
3x10x200kg

Heel elevated DB bulgarian split squat
3x12x40kg
Last set ds + iso hold 10 sec > 10x30kg ds + iso hold 10 sec > 10x20kg

Standing calf raises
5x12x160kg + 5 partials

Pretty good legday, despite having a shitty night of sleep. The way I try to make progress in recent weeks is mainly to gradually increase volume and repetitions. Here and there also some weight where possible, but since increasing weight is not always possible due to minimal equipment / weights, the above method is a bit easier until the lockdown ends and i can go all out in the gym

 

[maxmuscle1]

Yesterdays sushi dinner!

What did you guys eat?

A nice Starter!! !

Max
#luvsushi

 

[Rigeu]

A nice Starter!! !

Max
#luvsushi

Haha exactly, normally i would always go to all you can eat sushi, but because of the lockdown, restaurants are still closed

 

[Rigeu]

BACK/BICEPS/ABS (30/12/2020)
Close grip pulldowns
10x40kg warm-up
10x60kg warm-up
10x80kg warm-up
10x90kg
8x100kg
12x80kg

Barbell rows
10x60kg
10x100kg
3x8x120kg

Incline db rows
4x12x30kg

Dual rope pullovers
4x12x30kg

Single arm cable row
12x30kg
12x35kg
12x40kg
12x45kg

Facepulls
4x15x30kg

Ez bar curls
12x30kg
12x35kg
12x40kg
2x10x45kg

Seated db hammer curls
10x15kg
3x10x17,5kg last set ds 10x12,5kg

Rope crunches
4x20x40kg

Great pull workout, only pull after legday is not a great idea with lower back. But it was not to bad, i just need to look for a new belt. the last few weeks I have been training without a belt and I notice it.

 

[Rigeu]

PUSH (31/12/2020)
Incline bb press
8x60kg
8x80kg
8x100kg
8x110kg
6x115kg

Flat bb press
3x8x110kg

Seated db shoulder press
10x40kg
9x40kg
8x40kg
11x30kg

ATX belt dips
10xBW
10xBW + 10kg
9xBW + 10kg
8xBW + 10kg
Awesome excercise, you can really focus on the stretch on here.

Incline db flys
2x12x25kg
Laatste set 10x25kg dropset 20x12,5kg

Incline dumbell prone lateral raises
3x12x12,5kg laatste set ds 12x7,5kg

Upright rows
3x12x50kg

Rope pushdowns
12x15kg
12x20kg
12x25kg
12x30kg ds 15x15kg

Deadstop lying kettlebel extensions
4x10x16kg

Last workout of 2020 and it was a good one.

Happy new year everybody, hopefully on a better 2021!

 

[maxmuscle1]

PUSH (31/12/2020)
Incline bb press
8x60kg
8x80kg
8x100kg
8x110kg
6x115kg

Flat bb press
3x8x110kg

Seated db shoulder press
10x40kg
9x40kg
8x40kg
11x30kg

ATX belt dips
10xBW
10xBW + 10kg
9xBW + 10kg
8xBW + 10kg
Awesome excercise, you can really focus on the stretch on here.

Incline db flys
2x12x25kg
Laatste set 10x25kg dropset 20x12,5kg

Incline dumbell prone lateral raises
3x12x12,5kg laatste set ds 12x7,5kg

Upright rows
3x12x50kg

Rope pushdowns
12x15kg
12x20kg
12x25kg
12x30kg ds 15x15kg

Deadstop lying kettlebel extensions
4x10x16kg

Last workout of 2020 and it was a good one.

Happy new year everybody, hopefully on a better 2021!

Noice. Happy New Years Day

Max

 

[Rigeu]

Noice. Happy New Years Day

Max

Thanks bro, you too!!

 

[Rigeu]

ARMS/ABS (02/01/2021)
BW chinups (neutral grip) as warm-up
12, 10, 9, 8

TRISET:
Banded pushdowns 4x12x25kg resistance band
Overhead banded extensions 4xAMRAPx25kg
Barbell curls 4x10x45kg

SUPERSET:
Lying db extensions 4x10x20kg
Pinwheel curls 4x10x20kg

SUPERSET:
Dumbell kickbacks 4x12x17,5kg
Single arm concentration curls 4x12x14kg

Leg raises
4x20xBW

Basic arm workout at home. BW keeps stable, but damn i can’t wait till the gyms are opening again!

 

[Rigeu]

Pull (04/01/2021)
Single arm cable pulldown
10x15kg warm-up
10x20kg warm-up
8x30kg feeder
3x10x40kg

Wide grip cable row
10x50kg
10x70kg
10x100kg
3x10x110kg

Bent over kettlebel rows
4x12x32kg

Wide grip pulldowns
4x10x80kg

RDL’s
10x60kg
10x100kg
10x140kg
10x180kg
8x200kg

Rope facepulls
4x20x30kg

Single arm db preacher curl
4x10x15kg

Hammer curls
4x12x17,5kg

Rope crunches
4x20x40kg

Pretty good pull workout. A little bit more rhomboid focus because that’s whats lacking the most in my back. What excercises do you guys like to target the rhomboids??

 

[Rigeu]

Push (05/01/2020)
Flat bb press
12x50kg
10x90kg
5x110kg
3x5x130kg

Incline db press ( 3 sec negatives )
12x42kg
10x42kg
8x42kg

OHP
8x50kg
3x8x60kg

Hex press
3x12x26kg

Incline DB flys
3x12x24kg

Superset:
Seated dumbell side lateral raises 3x12x15kg
Seated dumbell front lateral raises 3x12x15kg

Single arm overhead triceps extensions
3x10x15kg

Barbell pullover press
3x10x50kg

Still able to do some pretty solid workouts even in the middle of a lockdown. Gyms probably will stay closed until February. So for now still training at home gyms or my physiotherapist his gym.

 

[maxmuscle1]

How is your strength and overall feel going ?

Max

 

[Rigeu]

How is your strength and overall feel going ?

Max

Currently maintaining most of my strenght and bodycompesition during this lockdown and cruise. My overall feeling?? Haha, man what can i say.. it’s just fucked up that the gyms are closed here and i can only workout with minimal equipment. It would be a shame to just start blasting right now. But the governement will probably extend the lockdown until February so for now i’ll have to make it happen with the things i have. Trying to stay positive

 

[Rigeu]

LEGS (06/01/2020)
ATX Leg extensions
10x40kg
10x50kg
10x60kg
Cluster set 12x60kg (15 sec) 8x60kg (15 sec) 6x60kg

Safety bar squats
8x60kg
8x100kg
8x140kg
2x8x180kg

ATX belt squats
10x80kg
10x160kg
10x200kg
10x240kg
Cluster: 10x200kg (15 sec) 8x200kg (15 sec) 6x200kg

ATX Lying leg curls
4x12x35kg

Kettlebell walking lunges
3x12x24kg

GHR
14xBW
11xBW
10xBW
9xBW

Standing calf raises
5x12x160kg + 8 partials

Pretty solid workout, started with leg extensions to pre exhaust the quads and to bring up the intensity i introduced some cluster sets. Tomorrow i’ll be wiggling around haha

 

[maxmuscle1]

Currently maintaining most of my strenght and bodycompesition during this lockdown and cruise. My overall feeling?? Haha, man what can i say.. it’s just fucked up that the gyms are closed here and i can only workout with minimal equipment. It would be a shame to just start blasting right now. But the governement will probably extend the lockdown until February so for now i’ll have to make it happen with the things i have. Trying to stay positive

I totally understand. I am still waiting on 4 major pieces that I paid for a while ago. Keep getting the run around! I don’t wanna go full bore until I have more plates, adj d-bells, upper/lower pulley system and Back Widow.
I am going to concentrate on the big 6 lifts and then do different variations /specialty styles: grips to hit what I can without machines. I am psyched.

Max

 

[Rigeu]

I totally understand. I am still waiting on 4 major pieces that I paid for a while ago. Keep getting the run around! I don’t wanna go full bore until I have more plates, adj d-bells, upper/lower pulley system and Back Widow.
I am going to concentrate on the big 6 lifts and then do different variations /specialty styles: grips to hit what I can without machines. I am psyched.

Max

Nice bro, then you can absolutely make good progress! This is the last time.. if their will be a next lockdown i’ll also buy some solid equipment to keep on working out at home. I’m lucky that i can get 2-3 workouts in per week at my physiotherapist, he also got a little gym and arm workout can be done at home with just some barbells, dumbells and bands. But damn i can’t wait till the gyms are opening, making good progression and setting new goals!

 

[Rigeu]

CHEST/BACK/SHOULDERS (08/01/2021)
Reverse band benchpress
8x60kg
8x90kg
8x120kg
3x6x140kg (60 sec rust tussen sets)

Incline db press (3 sec negatives)
3x12x40kg (60 sec rest between sets)

Dips on ATX belt squat
10xBW
3x10xBW+10kg (90 sec rest between sets)
Laatste set ds 8xBW

Incline db row
3x12x30kg (60 sec rest between sets)

Close grip pulldowns
3x10x80kg (60 sec rest between sets)

Wide grip pulldowns (behind the neck)
3x8x80kg (with a short pause)

Seated dumbell rear raises SS dumbell side raises
3x20x12,5kg

Single arm db side raises till dead
10x10kg 5 rights, 5 left, 4x after each other after that both sides till failure

Great overall workout, today i did much shorter rest periodes the i would normally do and also tried reverse band benchpress for the first time. Definitely going to do that more often, felt way better then regular benchen and also much safer.

 

[maxmuscle1]

Nice bro, then you can absolutely make good progress! This is the last time.. if their will be a next lockdown i’ll also buy some solid equipment to keep on working out at home. I’m lucky that i can get 2-3 workouts in per week at my physiotherapist, he also got a little gym and arm workout can be done at home with just some barbells, dumbells and bands. But damn i can’t wait till the gyms are opening, making good progression and setting new goals!

You know what....If someone has property and a pole barn or Workshop and they have a bit of extra cash, they could make a private home gym and their buddies could just donate and help cover the cost. If gyms start to close due to financial troubles(which are very real). We may see a lot of used commercial equipment become Available. I had a more extensive Rogue set up before. I sold all of it to a family member In 2019 because I was mostly doing gym and online training as well as schools/colleges. When Covid hit; I about died, thinking..what am I gonna do now! I screwed the pooch! It took a lot of restructuring of my training income and time but, it all worked out for the best. Here are a few pics of my old Rogue Studio Set Up. (little cousin on the Concept 2 row machine, he is 9)*.

Max
I still hate seeing it when I visit, but things happen and we adapt..plus my Uncles has 5 boys so they loved it !

 

[Rigeu]

You know what....If someone has property and a pole barn or Workshop and they have a bit of extra cash, they could make a private home gym and their buddies could just donate and help cover the cost. If gyms start to close due to financial troubles(which are very real). We may see a lot of used commercial equipment become Available. I had a more extensive Rogue set up before. I sold all of it to a family member In 2019 because I was mostly doing gym and online training as well as schools/colleges. When Covid hit; I about died, thinking..what am I gonna do now! I screwed the pooch! It took a lot of restructuring of my training income and time but, it all worked out for the best. Here are a few pics of my old Rogue Studio Set Up. (little cousin on the Concept 2 row machine, he is 9)*.

Max
I still hate seeing it when I visit, but things happen and we adapt..plus my Uncles has 5 boys so they loved it !

Oh wow man, that looks really good. You can definitely make some good progress with that! And you’re absolutely right of you have some friends with the same mindset you could easily make it happen. Many gyms are currently going out of business because of the lockdown. So i would’t be suprised if there will be some auctions where gym equipment gets sold very cheap in a few months.

 

[Rigeu]

ARMS/ABS (09/01/2021)
Triset:
Dumbell lying extensions 4x10x16kg (1-2 sec pauze onderin)
Banded pushdowns 4x12x25kg
Overhead band extensions 4xAMRAPx25kg

Pronated dumbell kickback
4x14x15kg

Dumbell hammer curls
4x12x20kg

Barbell curls
12x42,5kg
10x45kg
8x47,5kg
8x47,5kg

Superset: 3 sets
Deadstop lying bb extensions 8x47,5kg
Close grip bb press AMRAP x 47,5kg

Seated concentration bb curls
4x12x30kg

Bicycle crunches
4 x failure

1 hour arms and abs workout at home.

 

[Pathadden]

Thanks for taking the time to post this log.

 

[Rigeu]

Thanks for taking the time to post this log.

Thanks for responding! I’m doing it with pleasure and these messages keeping
me going! I’ll promise to make this log more interesting as soon as the lockdown is over and i can go back to blasting More shape updates, food, training everything bodybuilding related

 

[Rigeu]

PULL (11/01/2021)
Single arm cable pulldowns
10x20kg warm-up
8x25kg warm-up
8x45kg topset
2x12x40kg backoff sets

Bent over kettlebel rows
12x32kg
3x12x36kg

Wide grip cable rows
10x70kg
10x100kg
10x110kg
Cluster: 10x110kg (15 sec) 8x110kg (15 sec) 6x110kg

Close grip pulldowns
10x80kg
Cluster 1: 10x80kg (15 sec) 8x80kg (15 sec) 5x80kg
Cluster 2: 15x60kg (15 sec) 10x60kg (15 sec) 8x60kg

RDL’s (beltless)
5x60kg
5x100kg
5x140kg
5x180kg
2x5x220kg

Incline seated db curls
4x12x17,5kg laatste set ds 10x10kg

Dumbell hammer curls
2x15x17,5kg laatste set ds 10x10kg

Short on time today, only had 1 hour to train, so a quick back & biceps workout.
News reports already indicate that the governement is likely going to extend the lockdown with 3 weeks. Tomorrow is the press conference.. it doesn’t look good if i’m honest.

 

[Rigeu]

LEGS (13/01/2021)
ATX Lying leg curls
12x20kg
12x30kg
12x40kg
Cluster: 10x40 (15 sec) 7x40kg (15 sec) 5x40kg

ATX Leg extensions
12x20kg
12x40kg
12x60kg
Cluster set 12x60kg (15 sec) 8x60kg (15 sec) 6x60kg

Hatfield squats
10x60kg
10x100kg
10x140kg
3x10x160kg

ATX belt squats
10x120kg
10x200kg
10x200kg
Cluster 1: 12x200kg (15 sec) 10x200kg (15 sec) 8x200kg
Cluster 2: 12x200kg (15 sec) 7x200kg (15 sec) 5x200kg

GHR
15xBW
13xBW
12xBW
11xBW

Kettlebel walking lunges
3x10x24kg

Single leg standing calf raises
5x10x130kg last set dropset to BW till failure

Every training I add a little more intensity techniques, now I also start to progress steadily. Here and there I can add some weight or reps so i’m happy!

I tried the Hatfield squat for the first time today, hence a bit of restraint with weight and getting a good feel for the exercise. With this exercise I can go much deeper and i can help myself slightly out of the sticking point. I feel my quads much better doing this. I will do this excercise more often!

Happy wednesday everybody!

 

[Rigeu]

PUSH (14/01/2021)
Incline bb press
8x60kg
8x80kg
8x100kg
8x110kg
6x115kg

Reverse band flat bb press
5x5x140kg

Seated db shoulder press
10x40kg
7x40kg
6x40kg ds 6x30kg

Weighted dips (on ATX belt squat)
10xBW
10xBW + 10kg
10xBW + 15kg
8xBW + 15kg

Reverse band close grip bench
4x8x100kg

Incline db flys
3x12x25kg

Prone db side lateral raises ss db front raises
4x12x12,5kg <> 4x12x12,5kg

Rope pushdowns
4x12x30kg

Holyshit i’m sore from yesterdays legday. My quads haven’t been so sore for a while. Todays push session was good also.

 

[maxmuscle1]

LEGS (13/01/2021)
ATX Lying leg curls
12x20kg
12x30kg
12x40kg
Cluster: 10x40 (15 sec) 7x40kg (15 sec) 5x40kg

ATX Leg extensions
12x20kg
12x40kg
12x60kg
Cluster set 12x60kg (15 sec) 8x60kg (15 sec) 6x60kg

Hatfield squats
10x60kg
10x100kg
10x140kg
3x10x160kg

ATX belt squats
10x120kg
10x200kg
10x200kg
Cluster 1: 12x200kg (15 sec) 10x200kg (15 sec) 8x200kg
Cluster 2: 12x200kg (15 sec) 7x200kg (15 sec) 5x200kg

GHR
15xBW
13xBW
12xBW
11xBW

Kettlebel walking lunges
3x10x24kg

Single leg standing calf raises
5x10x130kg last set dropset to BW till failure

Every training I add a little more intensity techniques, now I also start to progress steadily. Here and there I can add some weight or reps so i’m happy!

I tried the Hatfield squat for the first time today, hence a bit of restraint with weight and getting a good feel for the exercise. With this exercise I can go much deeper and i can help myself slightly out of the sticking point. I feel my quads much better doing this. I will do this excercise more often!

Happy wednesday everybody!

That is the way Rigeu! Good work thus Far!!

Max