Rigeuís offseason log

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  1. #496
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    Quote Originally Posted by Rigeu View Post
    LEGS/CALVES (07/08/2021)
    Pendulum squat (Banded)
    2 warm-up sets
    2 feeder sets
    20x40kg
    18x40kg

    Vertical leg press
    2 warm-up set
    15x160kg
    12x200kg
    All out set: 12x240kg ds 12x160kg ds 15x80kg

    Single leg leg extensions
    15x40kg
    13x40kg
    12x40kg

    Seated leg curls
    2 warm-up sets
    Worksets: 4x12-15x80kg
    Back off: 15x60kg + 5 partials

    Toe press on leg press (single leg)
    5x12x37,5kg

    Destroyed legs this morning with a buddy, not a lot of paper but after exc 2 we both looked at each other completely fucked. Really a wake up call that you donít need a lot of excercises to have good workout. Itís the way you execute and the intensity you put into whatís going to make the difference.
    So true! I did Iso-lateral super, slow style and I had to lower my weight to about 30% and I was sore for a week!! Barely any weight at all . I literally didnít finish my total reps! I wonít be doing those again for a log time, also I was shaking. Reminded me of wall sits, kinda but w movement.

    Max

  2. #497
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    CHEST/SHOULDERS/ABS (08/08/2021)
    Topset: 10x65kg
    Backoff: 12x54kg (+2,5kg)

    Decline bb press
    Topset: 10x140kg (+ 2 reps)
    Back off: 15x115kg (+5kg)

    Seated db shoulder press
    Topset: 11x46kg (+2kg & + 1 rep), 9x46kg (+2kg)
    Backoff: 16x38kg (+4kg)

    HS pin loaded chest press
    Workset 1: 10x96kg
    Workset 2 / cluster: 10x89kg.... 6x89kg .... 5x89kg

    Cable flys
    4x12x40kg + 10 sec pause in the stretch

    Superset:
    Rope facepulls 3x30x50kg
    Dumbell side lateral raises 3x15x16kg

    S.A. Standing side lateral machine
    3x10x15kg

    Rope crunches
    4x20x90kg

    Personal best lifts across almost every excercise! Bodyweight at an all time high of 111,0kg / 245 lbs

    For now iíll start with a 4 week mini cut for my holiday, just to pull of the excess water weight and bloat iím holding, maybe a little bit a bodyfat, but iím still not holding a lot of fat.

    After vacation iíll let you know about the offseason plans

  3. #498
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    Quote Originally Posted by Rigeu View Post
    CHEST/SHOULDERS/ABS (08/08/2021)
    Topset: 10x65kg
    Backoff: 12x54kg (+2,5kg)

    Decline bb press
    Topset: 10x140kg (+ 2 reps)
    Back off: 15x115kg (+5kg)

    Seated db shoulder press
    Topset: 11x46kg (+2kg & + 1 rep), 9x46kg (+2kg)
    Backoff: 16x38kg (+4kg)

    HS pin loaded chest press
    Workset 1: 10x96kg
    Workset 2 / cluster: 10x89kg.... 6x89kg .... 5x89kg

    Cable flys
    4x12x40kg + 10 sec pause in the stretch

    Superset:
    Rope facepulls 3x30x50kg
    Dumbell side lateral raises 3x15x16kg

    S.A. Standing side lateral machine
    3x10x15kg

    Rope crunches
    4x20x90kg

    Personal best lifts across almost every excercise! Bodyweight at an all time high of 111,0kg / 245 lbs

    For now iíll start with a 4 week mini cut for my holiday, just to pull of the excess water weight and bloat iím holding, maybe a little bit a bodyfat, but iím still not holding a lot of fat.

    After vacation iíll let you know about the offseason plans
    245! You must be strong like Bull!!

    Max

  4. #499
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    Quote Originally Posted by maxmuscle1 View Post
    245! You must be strong like Bull!!

    Max
    Strength is at an all time high right now! Iím
    Getting there haha, today i got the 145 dumbells on for 10 on the slight decline bench. For a lot of people not impressive but iím also not only focussed on moving weight, time under tensions etc plays a big role in my workouts also!

  5. #500
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    Quote Originally Posted by Rigeu View Post
    Strength is at an all time high right now! Iím
    Getting there haha, today i got the 145 dumbells on for 10 on the slight decline bench. For a lot of people not impressive but iím also not only focussed on moving weight, time under tensions etc plays a big role in my workouts also!
    Oh I know how strict you are ! That is like doing 175-180ís ! I cannot wait to bulk again. Gonna be a fun one ! I used to always have to stay within a weight range but, it is looking like I am going to have free reign! Silverback Strong ⚡️

    Max

  6. #501
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    Quote Originally Posted by maxmuscle1 View Post
    Oh I know how strict you are ! That is like doing 175-180ís ! I cannot wait to bulk again. Gonna be a fun one ! I used to always have to stay within a weight range but, it is looking like I am going to have free reign! Silverback Strong ⚡️

    Max
    Haha go kill it, iíll be following the progress

  7. #502
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    Quote Originally Posted by Rigeu View Post
    CHEST/SHOULDERS/ABS (08/08/2021)
    Topset: 10x65kg
    Backoff: 12x54kg (+2,5kg)

    Decline bb press
    Topset: 10x140kg (+ 2 reps)
    Back off: 15x115kg (+5kg)

    Seated db shoulder press
    Topset: 11x46kg (+2kg & + 1 rep), 9x46kg (+2kg)
    Backoff: 16x38kg (+4kg)

    HS pin loaded chest press
    Workset 1: 10x96kg
    Workset 2 / cluster: 10x89kg.... 6x89kg .... 5x89kg

    Cable flys
    4x12x40kg + 10 sec pause in the stretch

    Superset:
    Rope facepulls 3x30x50kg
    Dumbell side lateral raises 3x15x16kg

    S.A. Standing side lateral machine
    3x10x15kg

    Rope crunches
    4x20x90kg

    Personal best lifts across almost every excercise! Bodyweight at an all time high of 111,0kg / 245 lbs

    For now iíll start with a 4 week mini cut for my holiday, just to pull of the excess water weight and bloat iím holding, maybe a little bit a bodyfat, but iím still not holding a lot of fat.

    After vacation iíll let you know about the offseason plans
    That's awesome

  8. #503
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    BACK (09/08/2021)
    S.A. Iso lateral HS row
    10x90kg (+ 2 reps)
    8x92,5kg (+ 2,5kg)

    S.A. Reverse HS pulldown
    2x8x62,5kg (+5kg -4 reps)

    Iso lateral HS row (wide grip)
    3x10x140kg

    Lat pulldowns
    3x12x103kg (+ 2 reps)

    Incline db rows
    3x12x32kg

    Dual rope cable pullovers
    15x70kg
    12x70kg

    Banded hyperextensions
    3x15 x purple band

  9. #504
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    Rigeuís offseason log

    ARMS/CALVES/ABS (10/08/2021)
    Seated db hammer curls (strict)
    3x12x18kg

    Concentration db preacher curls
    3x10x16kg

    Ez bar cable curls
    3x8x70kg+ 6 partials

    Dual handle pushdowns
    3x12x70kg last set ds 12x55kg ds 12x45kg

    Life fitness dip machine
    15x80kg
    15x100kg
    15x120kg
    15x140kg

    Overhead rope extensions
    3x12x60kg

    Toe press
    Cluster 1: 10x105kg ... 8x105kg ... 6x105kg
    Cluster 2: 15x87,5kg ... 11x87,5kg ... 9x87,5kg

    Leg raises
    4 x failure

  10. #505
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    LEGS (11/08/2021)
    Seated leg curls
    3x10x112,5kg (+ 1 set)

    V-squats
    12x240kg (+ 2 reps)
    10x250kg (+ 2 reps)

    Bulgarian smith split squat
    Workset 1: 15x60kg
    Workset 2 cluster: 12x60kg ...10x60kg ...8x60kg

    Watson leg press single leg
    3x15x140kg

    Stiff legged DB deadlifts
    3x10x80kg

    Lying leg curl dropset
    8x40kg ds 8x30kg ds 8x20kg + 10 partials

    Very good leg workout! PRís on several compounds and that while my kcals dropped significantly since sunday. Lost a lot of bloat and water retention already. Especially visible at the legs and my face.

  11. #506
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    Quote Originally Posted by Rigeu View Post
    LEGS (11/08/2021)
    Seated leg curls
    3x10x112,5kg (+ 1 set)

    V-squats
    12x240kg (+ 2 reps)
    10x250kg (+ 2 reps)

    Bulgarian smith split squat
    Workset 1: 15x60kg
    Workset 2 cluster: 12x60kg ...10x60kg ...8x60kg

    Watson leg press single leg
    3x15x140kg

    Stiff legged DB deadlifts
    3x10x80kg

    Lying leg curl dropset
    8x40kg ds 8x30kg ds 8x20kg + 10 partials

    Very good leg workout! PRís on several compounds and that while my kcals dropped significantly since sunday. Lost a lot of bloat and water retention already. Especially visible at the legs and my face.
    Killing it Rigeu! Itís crazy when you get stronger while at a lower body weight ! Kick Ass

    Max

  12. #507
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    Quote Originally Posted by maxmuscle1 View Post
    Killing it Rigeu! Itís crazy when you get stronger while at a lower body weight ! Kick Ass

    Max
    Have to keep up with you my friend

  13. #508
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    CHEST/SHOULDERS/CALVES (13/08/2021)
    Incline db press
    Topset: 7x65kg (+2,5kg -3 reps)
    Backoff: 15x52kg (+3 reps)

    HS iso lateral bench press
    Topset: 10x135kg (+5kg)
    Backoff: 13x105kg (+5kg)

    HS plate loaded shoulder press
    Topset: 11x125kg (+ 1 rep )
    Backoff: 14x105kg

    Pin loaded HS press
    Workset 1: 8x103kg
    Workset 2 Cluster: 7x103kg ... 5x103kg ... 4x103kg

    HS machine flys
    3x8x117kg + 10 sec stretch after every set (+7kg)

    Reverse pec deck
    3x15x96kg (+7kg)

    Life fitness seated side lateral raises
    3x10x55kg (+5kg)

    Toe press
    4x10x105kg +10 sec stretch after every set

  14. #509
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    Hell yea

  15. #510
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    BACK/ABS (14/08/2021)
    S.A. Iso lateral HS row
    2x8x100kg laatste set ds 6x80kg (+5kg)

    S.A. Reverse HS pulldown
    2x8x65kg (+ 2,5kg)

    Incline db rows
    3x12x36kg

    Rack pulls from mid-shin
    3x6x220kg

    Dual rope cable pullovers
    3x12x70kg

    Lat pulldowns
    2x12x103kg

    Decline bench crunches
    4 x failure

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