Rigeuís offseason log

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  1. #526
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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
    Awesome

  2. #527
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    If you did some hams on back day, that would be damn near my exact split

  3. #528
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    CHEST/SHOULDERS/CALVES (17/08/2021)
    Slight decline db press
    Topset: 11x65kg (+ 2 reps) + 1 rep spot
    Backoff: 16x54kg (+3 reps) + 1 rep spot

    Decline bb press
    Topset: 10x145kg (+5kg) + 2 reps spot
    Back off: 12x120kg (+5kg -3 reps)

    Seated db shoulder press
    Topset: 10x48kg (+2kg & -1 rep), 8x48kg (+2kg -1 rep
    Backoff: 12x40kg (+2kg - 3 reps)

    HS pin loaded chest press
    Workset 1: 8x103kg
    Workset 2 Cluster: 8x103kg ... 5x103kg ... 4x103kg

    Cable flys
    4x12x40kg + 10 sec pause in the stretch

    Reverse pec deck
    3x15x96kg (1 sec hold at peak contraction)

    Dumbell Y-raises
    4x12x14kg

    Seated calf raises
    2x15x40kg (+ 3 reps)
    13x40kg (+ 1 reps)
    12x40kg

    Week 2 of the mini cut and still making slight improvements in my workouts!

  4. #529
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    Damn, 10 sec pause with the flies mustve been killer

  5. #530
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    Quote Originally Posted by samgraves82 View Post
    Damn, 10 sec pause with the flies mustve been killer
    Haha my chest was on fire, i can tell you that! Game changer when you do it with your last chest excercise!

  6. #531
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    Quote Originally Posted by Rigeu View Post
    Haha my chest was on fire, i can tell you that! Game changer when you do it with your last chest excercise!
    Hopefully I remember that next week

  7. #532
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    BACK/ABS(18/08/2021)
    S.A. HS low row
    10x90kg
    8x95kg

    T-bar rows
    2x8x100kg

    HS iso lateral row (medium grip)
    3x12x120kg

    Hammer grip pulldowns
    Workset 1: 10x96kg
    Workset 2 Cluster: 10x96kg...7x96kg... 5x96kg

    Trap bar deadlifts
    3x5x234kg

    Dual rope cable pullovers
    12x70kg
    11x70kg
    10x70kg

    Leg raises
    4 x failure

    New rotation in back excercises, end of the back workout my back felt completely fries especially mid-back what needs most progress!

  8. #533
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    Always using good form on back exercises or avoiding exercises(or using light weight if hurting) is my deal. Nothing worse than a back or shoulder injury! Kicking ass . Remember...you always have pull-ups, chin-ups, and seated-isolates machine work. Seated Cables help my mid back exponentially!! I have to be really strict and not jerk or shake.

    Max

  9. #534
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    Quote Originally Posted by maxmuscle1 View Post
    Always using good form on back exercises or avoiding exercises(or using light weight if hurting) is my deal. Nothing worse than a back or shoulder injury! Kicking ass . Remember...you always have pull-ups, chin-ups, and seated-isolates machine work. Seated Cables help my mid back exponentially!! I have to be really strict and not jerk or shake.

    Max
    Good form on back is Nr. 1 mistake i see people do in the gym. Yes going all out your form isnít as perfect as the first repetition, but when you start out with shit form youíre asking for an injury and weak back development lol.

  10. #535
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    QUADS/CALVES (20/07/2021)
    Leg extensions
    Topsets: 15x115kg, 13x115kg
    Backoff: 16x90kg

    Pendulum squats (banded)
    Topset: 10x60kg
    Backoff: 16x45kg

    HS iso lateral leg press (single leg)
    Topset: 10x180kg
    Backoff: 18x140kg

    Bulgarian smith split squats
    Topsets: 13x70kg, 12x70kg
    Workset 3 cluster: 12x60kg ... 8x60kg ... 6x60kg + 10 sec iso hold after the last cluster

    Standing calf raises
    4x15x30kg

    Very good quad workout! Strenght was good and pump from beginning to the end. Zero knee pain thatís also a big bonus

  11. #536
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    Quote Originally Posted by Rigeu View Post
    QUADS/CALVES (20/07/2021)
    Leg extensions
    Topsets: 15x115kg, 13x115kg
    Backoff: 16x90kg

    Pendulum squats (banded)
    Topset: 10x60kg
    Backoff: 16x45kg

    HS iso lateral leg press (single leg)
    Topset: 10x180kg
    Backoff: 18x140kg

    Bulgarian smith split squats
    Topsets: 13x70kg, 12x70kg
    Workset 3 cluster: 12x60kg ... 8x60kg ... 6x60kg + 10 sec iso hold after the last cluster

    Standing calf raises
    4x15x30kg

    Very good quad workout! Strenght was good and pump from beginning to the end. Zero knee pain thatís also a big bonus
    Imma try the bulg split squats on smith tomorrow. Never done em that way but a great idea

  12. #537
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    Quote Originally Posted by samgraves82 View Post
    Imma try the bulg split squats on smith tomorrow. Never done em that way but a great idea
    Oh man youíre going to be in pain haha (in a good way), torture at the end of a workout! Especially if you keep a slow tempo itís going to hurt like crazy.

  13. #538
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    Quote Originally Posted by Rigeu View Post
    Oh man youíre going to be in pain haha (in a good way), torture at the end of a workout! Especially if you keep a slow tempo itís going to hurt like crazy.
    Perfect

  14. #539
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    Quote Originally Posted by samgraves82 View Post
    Perfect
    Another great thing about the bulg in the smith is that you can 100% focus on your quads, you donít need to stabilize like you need to do with a dumbell for example.

  15. #540
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    Quote Originally Posted by Rigeu View Post
    Another great thing about the bulg in the smith is that you can 100% focus on your quads, you donít need to stabilize like you need to do with a dumbell for example.
    I always have to put a finger or two on something for balance and that's why the Smith is so appealing v .

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