Rigeuís offseason log

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  1. #541
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    ARMS/ABS (21/08/2021)
    Superset 1
    Dual rope pushdowns 4x10x55kg
    Dumbell hammer curls 4x8x22kg

    Superset 2
    Bent over extensions 4x10x55kg
    Ez bar cable curls 4x8x35kg + 6 partials

    Superset 3
    Lying db extensions 4x8x28kg
    DB concentration preacher curls 4x10x16kg

    Superset 4:
    Machine preacher curls 3x15x40kg
    Pronated db kickbacks 3x12x12kg

    Machine crunches superset ab roll-outs
    4 x failure

  2. #542
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    Quote Originally Posted by Rigeu View Post
    ARMS/ABS (21/08/2021)
    Superset 1
    Dual rope pushdowns 4x10x55kg
    Dumbell hammer curls 4x8x22kg

    Superset 2
    Bent over extensions 4x10x55kg
    Ez bar cable curls 4x8x35kg + 6 partials

    Superset 3
    Lying db extensions 4x8x28kg
    DB concentration preacher curls 4x10x16kg

    Superset 4:
    Machine preacher curls 3x15x40kg
    Pronated db kickbacks 3x12x12kg

    Machine crunches superset ab roll-outs
    4 x failure
    Superset Day!!! .

    Max

  3. #543
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    Quote Originally Posted by maxmuscle1 View Post
    Superset Day!!! .

    Max
    Arm pump was insane

  4. #544
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    Quote Originally Posted by Rigeu View Post
    ARMS/ABS (21/08/2021)
    Superset 1
    Dual rope pushdowns 4x10x55kg
    Dumbell hammer curls 4x8x22kg

    Superset 2
    Bent over extensions 4x10x55kg
    Ez bar cable curls 4x8x35kg + 6 partials

    Superset 3
    Lying db extensions 4x8x28kg
    DB concentration preacher curls 4x10x16kg

    Superset 4:
    Machine preacher curls 3x15x40kg
    Pronated db kickbacks 3x12x12kg

    Machine crunches superset ab roll-outs
    4 x failure
    Love super setting arms. Stupid pump

  5. #545
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    Quote Originally Posted by samgraves82 View Post
    Love super setting arms. Stupid pump
    Exactly!!

  6. #546
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    Quote Originally Posted by Rigeu View Post
    Exactly!!
    Just did the Smith split squats as last movement and just wanna say from the bottom of heart FUUUUCK YOOOUUU!!!
    No, they were fuckin awesome. Never doing them any other way probably. Just 10s messed me all up

  7. #547
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    Quote Originally Posted by samgraves82 View Post
    Just did the Smith split squats as last movement and just wanna say from the bottom of heart FUUUUCK YOOOUUU!!!
    No, they were fuckin awesome. Never doing them any other way probably. Just 10s messed me all up
    Haha thanks for letting me know, i knew you would be fucked haha! Enjoy the doms buddy

  8. #548
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    HAMSTRINGS/CALVES (22/08/2021)
    Lying leg curls
    10x35kg + 8 partials + 10 sec iso hold
    10x35kg + 8 partials + 10 sec iso hold
    8x35kg + 8 partials + 10 sec iso hold

    Stiff legged db deadlifts
    15x40kg
    15x50kg
    15x60kg
    15x70kg

    Standing leg curl (TUT)
    3x12x10kg (4 sec concentric - 4 sec eccentric)

    Superset:
    Life fitness wide & high stance leg press
    3x20x135kg last rep hold for 5 seconds
    Abductor machine
    3x20x152,5kg

    Superset:
    Life fitness wide & high stance leg press
    3x20x135kg last rep hold for 5 seconds
    BW walking lunges
    3 x failure

    Seated calf raises
    4x12x42,5kg (+2,5kg)

    Awesome hamstrings workout, now itís time to enjoy the rest of the sunday with my girl and family.

  9. #549
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    Quote Originally Posted by Rigeu View Post
    Haha thanks for letting me know, i knew you would be fucked haha! Enjoy the doms buddy
    First leg day in 2 weeks and my legs are wrecked

  10. #550
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    Quote Originally Posted by samgraves82 View Post
    First leg day in 2 weeks and my legs are wrecked
    I wanna see the amounts of food you've worked up to so far

  11. #551
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    Quote Originally Posted by Montego1 View Post
    I wanna see the amounts of food you've worked up to so far
    I'll keep a proper food log over next couple days with as many pix as I can/work allows

  12. #552
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    Quote Originally Posted by Rigeu View Post
    HAMSTRINGS/CALVES (22/08/2021)
    Lying leg curls
    10x35kg + 8 partials + 10 sec iso hold
    10x35kg + 8 partials + 10 sec iso hold
    8x35kg + 8 partials + 10 sec iso hold

    Stiff legged db deadlifts
    15x40kg
    15x50kg
    15x60kg
    15x70kg

    Standing leg curl (TUT)
    3x12x10kg (4 sec concentric - 4 sec eccentric)

    Superset:
    Life fitness wide & high stance leg press
    3x20x135kg last rep hold for 5 seconds
    Abductor machine
    3x20x152,5kg

    Superset:
    Life fitness wide & high stance leg press
    3x20x135kg last rep hold for 5 seconds
    BW walking lunges
    3 x failure

    Seated calf raises
    4x12x42,5kg (+2,5kg)

    Awesome hamstrings workout, now itís time to enjoy the rest of the sunday with my girl and family.
    This is the one area I am gonna give a lot of attention to the next few years! Hams & tie ins are so impressive!! Get it Rigeu!

    Max

    kick ass maat

  13. #553
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    CHEST/SHOULDERS/ABS (23/08/2021)
    Incline db press
    Topset: 8x65kg (+1 rep)
    Backoff: 15x54kg (+2kg)

    HS iso lateral bench press
    Topset: 10x137,5kg (+2,5kg)
    Backoff: 12x107,5kg (+2,5kg - 1 rep)

    HS plate loaded shoulder press
    Topset: 10x127,5kg (+ 2,5kg - 1 rep)
    Backoff: 13x107,5kg (+2,5kg - 1 rep)

    Pin loaded HS press
    Workset 1: 10x103kg (+2 reps)
    Workset 2 Cluster: 8x103kg ... 5x103kg ... 4x103kg > dropset 8x61kg

    HS machine flys
    3x10x117kg + 10 sec stretch after every set (+2 reps)

    Life fitness seated side lateral raises
    3x10x57,5kg (+2,5kg)

    Reverse pec deck
    20x96kg (+5 reps)
    18x96kg (+3 reps)
    17x96kg (+2 reps)

    Rope front raises
    3x12x45kg (+2,5kg + 2 reps)

    Leg raises
    4 x failure

    Had sushi on Saturday, worked out hamstrings on Sunday morning and got sick when I got home... really on the toilet all day, as if I had gotten food poisoning or a stomach bug (I think from the sushi / amount of what I ate there). Constantly rotten farmers, a bloated stomach and going to the toilet every half an hour... couldnít eat the whole fay. Today my stomach was still a bit upset, but luckily I got my meals down. Thought it would be a shitty workout, but still progress on almost all mainlifts.. weird but happy haha.

  14. #554
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    That sucks! I love sushi but; that truly sucks! Nothing worse than stomach issues ! Sorry to hear that Rigeu.

    Max

  15. #555
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    Quote Originally Posted by maxmuscle1 View Post
    That sucks! I love sushi but; that truly sucks! Nothing worse than stomach issues ! Sorry to hear that Rigeu.

    Max
    That was a long time ago i was sick like that! But iím starting to feel better right now. So hopefully this was it.

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