Rigeuís offseason log

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  1. #691
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    BACK/R.DELTS/ABS (18/10/21)
    T-bar rows
    10x80kg
    8x100kg
    6x120kg (PR)
    6x120kg (PR)

    HS low row
    10x120kg
    8x140kg
    6x160kg (PR)
    6x160kg (PR)

    HS wide grip iso lateral rows
    10x120kg
    8x140kg
    6x150kg
    6x150kg

    Deadlifts
    10x160kg
    8x180kg
    6x200kg
    6x200kg

    Reverse pec deck
    4x15x89kg

    Incline db curl
    4x12x16kg

    Rope crunches
    4x20x90kg

    Workout went really good! My strenght is improving rapidly and bodyweight is also raising slowly but steady. Really happy hoe things are going. Wednesday i got a check up with my coach, bodyfat gets measured and maybe something gets changed from the current protocol, who knows!

  2. #692
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    Quote Originally Posted by Rigeu View Post
    BACK/R.DELTS/ABS (18/10/21)
    T-bar rows
    10x80kg
    8x100kg
    6x120kg (PR)
    6x120kg (PR)

    HS low row
    10x120kg
    8x140kg
    6x160kg (PR)
    6x160kg (PR)

    HS wide grip iso lateral rows
    10x120kg
    8x140kg
    6x150kg
    6x150kg

    Deadlifts
    10x160kg
    8x180kg
    6x200kg
    6x200kg

    Reverse pec deck
    4x15x89kg

    Incline db curl
    4x12x16kg

    Rope crunches
    4x20x90kg

    Workout went really good! My strenght is improving rapidly and bodyweight is also raising slowly but steady. Really happy hoe things are going. Wednesday i got a check up with my coach, bodyfat gets measured and maybe something gets changed from the current protocol, who knows!
    Strong Lifts

    Max
    following as always

  3. #693
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    Quote Originally Posted by maxmuscle1 View Post
    Strong Lifts

    Max
    following as always
    I know youíre, thanks buddy!

  4. #694
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    CHEST/DELTS (19/10/21)
    Flat db press
    10x50kg
    8x60kg
    6x65kg
    6x65kg

    Incline HS press
    10x60kg
    8x100kg
    7x125kg
    7x125kg

    Standing cable chest fly (2 sec hold peak contration, every rep)
    4x15x35kg

    Plate loaded HS shoulder press
    10x80kg
    8x100kg
    6x120kg
    6x120kg

    HS pin loaded chest press
    3x10x75kg

    Single arm cable side lateral
    4x12x20kg

    Seated life fitness side lateral machine
    4x12x50kg

    V-bar pushdowns
    15x50kg
    15x60kg
    15x70kg
    15x80kg

  5. #695
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    Rigeuís offseason log

    Had a check up with the coach today, he was very happy with my progress. My bodyfat has remained the same and my body weight has increased by 6 kg in a month. Of course not 6kg of muscle mass.. will be a lot of (IM) fluid and stomach contents, but clearly more massive.

    Nutrition has been increased slightly to +- 4900 kcal on training days and 4100 on rest days.

    For the next 4 weeks I got a new training split with the focus on legs.

    Looks like this:
    Mon - Legs (Focus quads/hams)
    Di - Back and Biceps
    Wo - Chest, shoulders and triceps
    Do - Legs (focus hams)
    Fri - Rest
    Sat - Legs (all round + glutes)
    So - Rest

    Peds:
    The only thing thatís going to increase is the DHB from 400mg to 600mg. During the 4 weeks leg emphasis, IGF1-LR3 gets added every other day at 20 mcg and this will slowly increase through out the weeks to a max of 50mcg.

    Those are the changes.
    Last edited by Rigeu; 10-20-2021 at 11:54 AM.

  6. #696
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    LEGDAY 20/10/21
    Lying leg curl
    3-4 warm up sets
    Then 2 workset of 8 resistance from workout partner, 3th set 8 reps the immediately 5 reps without the extra resistance and finish of with 10 partials

    3x8x30kg last set + 5 reps without extra resistance + 10 partials

    Barbell squats
    Sets of 8 build up to one all out set
    8x60kg
    8x100kg
    8x140kg
    8x180kg
    8x200kg

    Bulgarian db split squat
    10x30kg
    10x40kg
    10x50kg
    10x60kg ó 10 sec iso hold ódropset 10x50kg ó- 10 sec iso hold ó dropset 10x40kg

    Pendulum squats (banded)
    1 all out set van 8 reps
    8x60kg

    Stiff legged db deadlifts (3-4 sec negatives)
    3x10x60kg

    Standing calve raises
    3 sets van 30 reps x 20kg
    After every set do 10 single leg calf raises with bodyweight.

    Really happy with the amount of weight i could squat. About half a year since i barbell squatted, so not bad at all! My workout partner couldnít finish the workout after the dropsets and iso hold on the bulgarians he went for a puke fest

  7. #697
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    Quote Originally Posted by Rigeu View Post
    LEGDAY 20/10/21
    Lying leg curl
    3-4 warm up sets
    Then 2 workset of 8 resistance from workout partner, 3th set 8 reps the immediately 5 reps without the extra resistance and finish of with 10 partials

    3x8x30kg last set + 5 reps without extra resistance + 10 partials

    Barbell squats
    Sets of 8 build up to one all out set
    8x60kg
    8x100kg
    8x140kg
    8x180kg
    8x200kg

    Bulgarian db split squat
    10x30kg
    10x40kg
    10x50kg
    10x60kg ó 10 sec iso hold ódropset 10x50kg ó- 10 sec iso hold ó dropset 10x40kg

    Pendulum squats (banded)
    1 all out set van 8 reps
    8x60kg

    Stiff legged db deadlifts (3-4 sec negatives)
    3x10x60kg

    Standing calve raises
    3 sets van 30 reps x 20kg
    After every set do 10 single leg calf raises with bodyweight.

    Really happy with the amount of weight i could squat. About half a year since i barbell squatted, so not bad at all! My workout partner couldnít finish the workout after the dropsets and iso hold on the bulgarians he went for a puke fest
    !

    Max

  8. #698
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    He yea keep rocking brother

  9. #699
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    Quote Originally Posted by maxmuscle1 View Post
    !

    Max
    Iím walking funny today, sitting down is a pain in the ass

  10. #700
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    Quote Originally Posted by samgraves82 View Post
    He yea keep rocking brother
    Growing season in full swing

  11. #701
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    Quote Originally Posted by Rigeu View Post
    Iím walking funny today, sitting down is a pain in the ass
    Literally! . Iím glad I have enough stretchy clothes this year. No having to go buy all new clothes during bulk season! Lol. The way I am eating is ridiculous but, my body is burning them up! At this rate Iíll have an ass like a donkey! Lol

    Max

  12. #702
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    Quote Originally Posted by maxmuscle1 View Post
    Literally! . Iím glad I have enough stretchy clothes this year. No having to go buy all new clothes during bulk season! Lol. The way I am eating is ridiculous but, my body is burning them up! At this rate Iíll have an ass like a donkey! Lol

    Max
    Hahaha! I know itís really annoying, clothes that fitted perfectly last year, just doesnít fit anymore right now.. especially pants!

  13. #703
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    Quote Originally Posted by Rigeu View Post
    Hahaha! I know itís really annoying, clothes that fitted perfectly last year, just doesnít fit anymore right now.. especially pants!
    Pants or jeans are the worst ! I have to buy 42 waist and use a belt to bunch them up(looks ridiculous). I started buying 4-way stretch denim, but it is still hard to keep a normal look.
    There are a few decent BB clothing sites for outer wear but, most are cheesy looking. ASOS has a few things. My gym clothes are covered but, going out ...not so much. Iíll keep looking though!

    Max

  14. #704
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    Quote Originally Posted by maxmuscle1 View Post
    Pants or jeans are the worst ! I have to buy 42 waist and use a belt to bunch them up(looks ridiculous). I started buying 4-way stretch denim, but it is still hard to keep a normal look.
    There are a few decent BB clothing sites for outer wear but, most are cheesy looking. ASOS has a few things. My gym clothes are covered but, going out ...not so much. Iíll keep looking though!

    Max
    I used t hat the fact that Leviís went to predominantly stretchy material but with size flux in the quads they are actually a pretty good product that allowed for growth.
    Just my $0.02
    [SIGPIC][/SIGPIC]

  15. #705
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    BACK/HAMSTRINGS (22/10/21)
    S.A. Front HS lat pulldown
    10x60kg
    8x65kg
    6x70kg (PR)
    6x70kg (PR)

    Cable lat pulldowns
    10x103kg
    8x110kg
    7x117kg
    6x117kg

    Dual rope cable pullovers
    10x70kg
    8x75kg
    6x80kg
    6x80kg

    Lat stretchers
    15x54kg
    12x61kg
    10x68kg

    Seated leg curls
    19x92,5kg (+2,5kg + 1 rep)
    16x92,5kg (+2,5kg + 1 rep)
    14x92,5kg (+2,5kg + 1 rep)
    13x92,5kg (+2,5kg + 2 reps)

    Lying leg curls
    3x12x30kg

    Stiff legged DB deadlifts
    (heels elevated, 3 sec negatives)
    4x20x52kg (+2kg)

    Started with the Igf and really the most insane pumps i ever had, biceps just hurt while working out the lats. The people who were at the gym also addressed me immediately that i was looking fuller.

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