Rigeuís offseason log

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  1. #511
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    From next week on my training split will also change slightly. Shape has been carefully examined and the feedback I have received from several people is that the ratio between upper and lower body is too large. My upper body is way ahead of my quads and hamstrings. If I can fix that, I can be competitive at the shows iím aiming for.

    Split will look like this:
    Mon - Legs + Calves (Hamstring Focus)
    Tue - Chest / Shoulders
    Wed - Back + abs
    Do - rest
    Vr - Legs + Calves (Quad focus)
    Sat - Arms + abs
    So - Rest or repeat hamstrings

    First time I'm really going to work with a separate hamstring day, where I fully focus on leg curls, stiff legs / RDL's and perhaps lunges / leg presses with the emphasis on hamstrings. I always have the feeling that I can't give 100% to my quads or hams during a full leg workout.

    3 more weeks trying this way, then on vacation, where I still train but will deload. After that, new plans are made for the fall.

  2. #512
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    Quote Originally Posted by Rigeu View Post
    From next week on my training split will also change slightly. Shape has been carefully examined and the feedback I have received from several people is that the ratio between upper and lower body is too large. My upper body is way ahead of my quads and hamstrings. If I can fix that, I can be competitive at the shows iím aiming for.

    Split will look like this:
    Mon - Legs + Calves (Hamstring Focus)
    Tue - Chest / Shoulders
    Wed - Back + abs
    Do - rest
    Vr - Legs + Calves (Quad focus)
    Sat - Arms + abs
    So - Rest or repeat hamstrings

    First time I'm really going to work with a separate hamstring day, where I fully focus on leg curls, stiff legs / RDL's and perhaps lunges / leg presses with the emphasis on hamstrings. I always have the feeling that I can't give 100% to my quads or hams during a full leg workout.

    3 more weeks trying this way, then on vacation, where I still train but will deload. After that, new plans are made for the fall.
    That split should help even you out. Give the hammies and quads the Extra Attention. Smart

    Max

  3. #513
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    Quote Originally Posted by maxmuscle1 View Post
    That split should help even you out. Give the hammies and quads the Extra Attention. Smart

    Max
    Thanks bro, we will see. Going to give it everything

  4. #514
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    Quote Originally Posted by Rigeu View Post
    Thanks bro, we will see. Going to give it everything
    You are and so am I....it is all we can do! I am excited to see the whole competition myself as a competitor. Been to sooo many working a booth, backstage coaching, or watching friends/family but, stepping up finally is gonna be a Rush! I definitely do not have stage fright or problems with speaking/performing at large venues with my sports & other background. I am excited to see all the bikini, wellness/fitness/physique(female:male), Classic and Bodybuilding Competitors! There is an huge percentage increase in competitors this year! Must be from the Pandemic; every show I go to seems to have a high turnout compared to 2019 (mainly female but both sexes) and internationally is even higher ! That makes me happy ! More fine bodies to network with and just to watch!

    Max

  5. #515
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    Rigeuís offseason log

    Quote Originally Posted by maxmuscle1 View Post
    You are and so am I....it is all we can do! I am excited to see the whole competition myself as a competitor. Been to sooo many working a booth, backstage coaching, or watching friends/family but, stepping up finally is gonna be a Rush! I definitely do not have stage fright or problems with speaking/performing at large venues with my sports & other background. I am excited to see all the bikini, wellness/fitness/physique(female:male), Classic and Bodybuilding Competitors! There is an huge percentage increase in competitors this year! Must be from the Pandemic; every show I go to seems to have a high turnout compared to 2019 (mainly female but both sexes) and internationally is even higher ! That makes me happy ! More fine bodies to network with and just to watch!

    Max
    Aah my iím pretty sure youíll be doing amazing mate, having stage confidence definitely can have a big impact on stage! If you left nothing on the table for X amount of weeks and now you did everything you could, you shouldnít be nervous but excited to show everybody the hard work you put in

    And here is the same thing going, covid f* up a lot of comps last year so a lot more people competing right now.
    Last edited by Rigeu; 08-14-2021 at 10:11 AM.

  6. #516
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    Quote Originally Posted by Rigeu View Post
    Aah my iím pretty sure youíll be doing amazing mate, having stage confidence definitely can have a big impact on stage! If you left nothing on the table for X amount of weeks and now you did everything you could, you shouldnít be nervous but excited to show everybody the hard work you put in

    And here is the same thing going, covid f* up a lot of comps last year so a lot more people competing right now.
    Yeah, definitely worked hard.

    Yeah, it is like every single competition has 3x the competitors! They had 162 girls standing outside in one(I did not mind at all! )

    Max

  7. #517
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    Rigeuís offseason log

    Quote Originally Posted by maxmuscle1 View Post
    Yeah, definitely worked hard.

    Yeah, it is like every single competition has 3x the competitors! They had 162 girls standing outside in one(I did not mind at all! )

    Max
    Oh my... should be carefull poppin a cialis backstage

  8. #518
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    ARMS/CALVES (15/08/2021)
    Superset 1
    Single handle pushdowns 4x12x60kg
    Bent over extensions 4x8x60kg

    Superset 2
    Life fitness dip machine 4x8x160kg
    Standing db curls 4x12x18kg

    Superset 3
    Ez bar Spider curls 4x10x30kg
    DB hammer curls 4x8x20kg

    Superset 4
    Cable kickbacks 3x15x15kg
    21ís 3x7/7/7

    Seated calf raises
    4x12x40kg (1 sec pause at negative, 1 sec hold at the top)

    Felt flat and weak driving threw the gym, but once i got a pump going i got roadmaps every where lol. Today is my refeed day since i dropped my kcals pretty heavy for the mini cut and my motherís birthday. Feeling a lot better though, a lot less water retention, bloat, i can breath much better and still made some PRís.

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    Quote Originally Posted by Rigeu View Post
    ARMS/CALVES (15/08/2021)
    Superset 1
    Single handle pushdowns 4x12x60kg
    Bent over extensions 4x8x60kg

    Superset 2
    Life fitness dip machine 4x8x160kg
    Standing db curls 4x12x18kg

    Superset 3
    Ez bar Spider curls 4x10x30kg
    DB hammer curls 4x8x20kg

    Superset 4
    Cable kickbacks 3x15x15kg
    21ís 3x7/7/7

    Seated calf raises
    4x12x40kg (1 sec pause at negative, 1 sec hold at the top)

    Felt flat and weak driving threw the gym, but once i got a pump going i got roadmaps every where lol. Today is my refeed day since i dropped my kcals pretty heavy for the mini cut and my motherís birthday. Feeling a lot better though, a lot less water retention, bloat, i can breath much better and still made some PRís.
    Supa-pump

  10. #520
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    Hey my brother did you get that message that I approved of the next sponsored run for you?

    Remaining OPEN Until Dec 22, 2021 then CLOSES until Jan 1, 2022

    🎄Closed for "winter recess" each year - OPEN's Jan. 10th 2022🎄

    PLEASE READ THE FORUM RULES

  11. #521
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    Quote Originally Posted by Vision View Post
    Hey my brother did you get that message that I approved of the next sponsored run for you?
    Hey Vision, yes i did brother!

    Thanks for asking, this shows again how much you care about your ppl / sponsored athletes

  12. #522
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    Quote Originally Posted by Vision View Post
    Hey my brother did you get that message that I approved of the next sponsored run for you?
    As soon as the products arrive iíll be running a fun experiment just before my vacation in 3 weeks with a new product of the EP line so keep an eye on that one

  13. #523
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    Quote Originally Posted by Rigeu View Post
    As soon as the products arrive iíll be running a fun experiment just before my vacation in 3 weeks with a new product of the EP line so keep an eye on that one
    Always following my friend ! Look forward to training with you in your area. I will definitely make an excuse to get some work over your way! Hopefully during a bulk or cruise so we can eat the town!! Work it off cycling and paddle boarding through the city

    Max

  14. #524
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    Quote Originally Posted by maxmuscle1 View Post
    Always following my friend ! Look forward to training with you in your area. I will definitely make an excuse to get some work over your way! Hopefully during a bulk or cruise so we can eat the town!! Work it off cycling and paddle boarding through the city

    Max
    Absolutely bro, that would be awesome! Let me know when youíre in the Netherlands and weíll meet up

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    Quote Originally Posted by Rigeu View Post
    From next week on my training split will also change slightly. Shape has been carefully examined and the feedback I have received from several people is that the ratio between upper and lower body is too large. My upper body is way ahead of my quads and hamstrings. If I can fix that, I can be competitive at the shows iím aiming for.

    Split will look like this:
    Mon - Legs + Calves (Hamstring Focus)
    Tue - Chest / Shoulders
    Wed - Back + abs
    Do - rest
    Vr - Legs + Calves (Quad focus)
    Sat - Arms + abs
    So - Rest or repeat hamstrings

    First time I'm really going to work with a separate hamstring day, where I fully focus on leg curls, stiff legs / RDL's and perhaps lunges / leg presses with the emphasis on hamstrings. I always have the feeling that I can't give 100% to my quads or hams during a full leg workout.

    3 more weeks trying this way, then on vacation, where I still train but will deload. After that, new plans are made for the fall.
    I like that you are receiving constructive criticism. Too often people tell us what they think we want to hear. I have the opposite problem. My calves are way bigger than my biceps. I donít even work my calves anymore except with compound lifts like squats.
    [SIGPIC][/SIGPIC]

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