Rigeuís offseason log

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  1. #631
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    Quote Originally Posted by Rigeu View Post

    Now time to get those baby legs to grow!!


    I wish I could get my shoulder and biceps to grow like my calves.
    [SIGPIC][/SIGPIC]

  2. #632
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    Quote Originally Posted by Push50 View Post


    I wish I could get my shoulder and biceps to grow like my calves.
    Whaha you lucky man! Calves normally are some stubborn MFís to grow, well you see itís different for everyone, we gotta keep working

  3. #633
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    Quote Originally Posted by Rigeu View Post
    Current shape
    Looking solid bro

  4. #634
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    Quote Originally Posted by samgraves82 View Post
    Looking solid bro
    Thanks Sam!

  5. #635
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    25/09/21 - LEGS (hamstring focus)
    Seated leg curls
    3x12x85kg last set ds 15x45kg

    Stiff legged db deadlifts
    15x50kg
    12x60kg
    10x70kg
    8x80kg ds 8x50kg

    Single leg HS iso lateral legpress
    Topset: 25x160kg
    Backoff: 2x15x140kg (backseat all the way in front, 3 sec down, explode up TUT)

    V-squat
    Work up to a heavy cluster set
    8x80kg
    8x120kg
    8x160kg
    Cluster: 10x200kg (20 sec) 6x160kg (20 sec) 6x160kg

    Bulgarian smith squats
    12x80kg
    10x80kg
    8x80kg

    Lying hamstring curl superset leg extensions
    3x12x25kg <> 3x12x70kg (1 sec hold)

    Leg raises
    4 sets to failure

  6. #636
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    Coach was happy kcals will stay the same, weight is up 2lbs, 230 lbs right now. Got my new trainingsprogram and Peds protocol iíll start with it tomorrow.

    Trainingssplit:
    Mo - Back, rear delts and abs
    Tu - Chest & Delts
    We - Quads & Calves
    Thu - Rest
    Fri - Back & Hamstrings
    Sa - Arms, calves and abs
    Su - Rest

    Totally different then iím used to, first 3 weeks is hypertrophy focus and pretty high volume, 60-90 sec rest between sets. Week 4-6 is more strenght focus, lower volume with longer rest breaks between sets. Then deload and the split changes.

    Peds (everything from PSL / EP)
    500mg Test e PW
    400mg DHB PW
    80mg Parabolan 3 times per week
    50mg Oxy only pre-WO
    4 iu HGH (2 iu fasted morning / 2 iu post workout)

    AI
    10mg Aromasin EOD

    Everything is watches closely and manipulated when needed.

  7. #637
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    BACK/REAR DELTS/ABS 27/09/21
    Straight bar cable row
    15x70kg
    12x80kg
    10x90kg
    8x100kg DS 12x70kg

    Incline db row
    15x28kg
    12x30kg
    10x32kg
    10x34kg DS 8x28kg

    HS low row
    15x120kg
    12x130kg
    10x135kg
    8x140kg DS 8x80kg

    Deadlifts
    15x140kg
    12x160kg
    10x170kg
    8x180kg DS 12x100kg

    Reverse peck deck
    3x25x75kg

    Rope crunches
    4x25x90kg

    Very different to the way iím used to workout but liked it! This was the back thickness focus day and holy shit high reps deadlifts at the end of the workout really killed me! Back was already pumped from all rowing movements and to finish it of with deadlifts, you have to put your ego aside and contract every rep as hard as possible!

  8. #638
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    Quote Originally Posted by Rigeu View Post
    BACK/REAR DELTS/ABS 27/09/21
    Straight bar cable row
    15x70kg
    12x80kg
    10x90kg
    8x100kg DS 12x70kg

    Incline db row
    15x28kg
    12x30kg
    10x32kg
    10x34kg DS 8x28kg

    HS low row
    15x120kg
    12x130kg
    10x135kg
    8x140kg DS 8x80kg

    Deadlifts
    15x140kg
    12x160kg
    10x170kg
    8x180kg DS 12x100kg

    Reverse peck deck
    3x25x75kg

    Rope crunches
    4x25x90kg

    Very different to the way iím used to workout but liked it! This was the back thickness focus day and holy shit high reps deadlifts at the end of the workout really killed me! Back was already pumped from all rowing movements and to finish it of with deadlifts, you have to put your ego aside and contract every rep as hard as possible!
    Verra nice! A max split ! Nice poundage!

    Max

  9. #639
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    Quote Originally Posted by maxmuscle1 View Post
    Verra nice! A max split ! Nice poundage!

    Max
    Iíll be sore tomorrow, thatís for sure haha

  10. #640
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    Quote Originally Posted by Rigeu View Post
    BACK/REAR DELTS/ABS 27/09/21
    Straight bar cable row
    15x70kg
    12x80kg
    10x90kg
    8x100kg DS 12x70kg

    Incline db row
    15x28kg
    12x30kg
    10x32kg
    10x34kg DS 8x28kg

    HS low row
    15x120kg
    12x130kg
    10x135kg
    8x140kg DS 8x80kg

    Deadlifts
    15x140kg
    12x160kg
    10x170kg
    8x180kg DS 12x100kg

    Reverse peck deck
    3x25x75kg

    Rope crunches
    4x25x90kg

    Very different to the way iím used to workout but liked it! This was the back thickness focus day and holy shit high reps deadlifts at the end of the workout really killed me! Back was already pumped from all rowing movements and to finish it of with deadlifts, you have to put your ego aside and contract every rep as hard as possible!
    Deads at the end of workout are serious. Definitely a while different feel

  11. #641
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    Quote Originally Posted by samgraves82 View Post
    Deads at the end of workout are serious. Definitely a while different feel
    Oh man it can make a huge difference in terms of poundages you can use! But hey weíre bodybuilding, using the most weight possible to impress other people isnít my main concern

  12. #642
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    CHEST/DELTS 28/09/21
    Flat db press
    15x50kg
    12x52kg
    10x54kg
    8x56kg DS 6x40kg

    HS incline press
    15x60kg
    12x80kg
    9x90kg
    8x95kg DS 7x60kg

    HS chest fly (2 sec hold peak contration, every rep)
    13x96kg
    12x96kg
    11x96kg
    10x96kg

    Bodyweight chest dips
    3 sets to failure (15, 12, 11)

    Life fitness shoulder press machine
    15x35kg
    12x40kg
    10x42,5kg
    8x42,5kg DS 6x27,5kg

    Single arm cable side lateral raise
    4x15x15kg

    Dumbell side lateral raises
    20x16kg
    15x18kg
    12x20kg DS 10x18kg DS 10x16kg DS 8x14kg DS 8x10kg

  13. #643
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    Quote Originally Posted by Rigeu View Post
    CHEST/DELTS 28/09/21
    Flat db press
    15x50kg
    12x52kg
    10x54kg
    8x56kg DS 6x40kg

    HS incline press
    15x60kg
    12x80kg
    9x90kg
    8x95kg DS 7x60kg

    HS chest fly (2 sec hold peak contration, every rep)
    13x96kg
    12x96kg
    11x96kg
    10x96kg

    Bodyweight chest dips
    3 sets to failure (15, 12, 11)

    Life fitness shoulder press machine
    15x35kg
    12x40kg
    10x42,5kg
    8x42,5kg DS 6x27,5kg

    Single arm cable side lateral raise
    4x15x15kg

    Dumbell side lateral raises
    20x16kg
    15x18kg
    12x20kg DS 10x18kg DS 10x16kg DS 8x14kg DS 8x10kg
    Bet u was pumped as a mother fucker

  14. #644
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    Quote Originally Posted by samgraves82 View Post
    Bet u was pumped as a mother fucker
    After 2 excercises in the pump was pretty sick haha!

    Also you were right about the DHB, 2 injections in right now and zero PIP!

  15. #645
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    QUADS/CALVES 29/09/2021
    Leg extensions
    3x15x100kg to failure and beyond ... 5 sec rest 5x100kg ... 5 sec rest 5x100kg (total of 25 reps for 3 sets)

    Banded pendulum squat (purple band)
    4x12x40kg

    Single leg iso lateral leg press
    3x15x140kg

    Smith machine squats
    3x15x100kg

    Seated calve raises
    4x12x50kg

    Standing calf raises
    4x12x60kg

    Damn this was heavy and again different then iím used to. Rest breaks of 60-90 secs on quads are killing! Didnít do smith machine squats for over a year so went lighter and higher rep and focussed on getting a good mind muscle connection / full range of motion, at the end my quads were so full of blood that walking was getting difficult haha. Definitely going to do them more often!

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