Rigeuís offseason log

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  1. #706
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    Cheatmeal time

    First time making tomahawk steak!

    Oh man it was amazing





  2. #707
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    ARMS/CALVES/ABS (23/10/2021)
    Superset:
    Overhead rope extensions
    3x15x45kg
    Life fitness dip machine
    3x12x120kg

    Superset:
    Lying db extensions
    4x15x18kg
    Dumbell hammer curls
    4x10x22kg

    Triset:
    Reverse grip ez bar cable pushdowns
    4x15x45kg
    Ez bar cable pushdown
    4x15x45kg
    Barbell curls (3-4 sec negatives)
    4x12/15x30kg

    Single arm db preacher curls
    4x10x16kg (+2kg)

    Seated calve raises
    4x12x55kg

    Leg raises
    4 x failure

    Another great workout in the books, pumps on the igf1 is from another world, ridiculous!

  3. #708
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    Quote Originally Posted by Rigeu View Post
    Cheatmeal time

    First time making tomahawk steak!

    Oh man it was amazing




    Sick Tomahawk !!

    Max

  4. #709
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    LEGDAY 25/10/21
    Lying leg curl
    3-4 warm-up sets
    Followed by 2 worksets off 8 met resistance from training partner, 3th set 8 reps followed by 5 reps without resistance followed by 10 partials.

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

    Barbell squats
    Sets van 8 until absolute failure
    8x60kg
    8x100kg
    8x140kg
    8x180kg
    7x210kg (+10kg - 1 rep)

    Bulgarian split squat in smith
    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
    8x65kg (+5 kg)

    Stiff legged db deadlifts (3-4 sec negatives)
    3x10x65kg (+5kg)

    Standing calve raises
    2 warm up sets followed by 2 worksets... 10 reps, rest pause and 10 reps again, this is one set.

  5. #710
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    CHEST/SHOULDERS/TRICEPS 26/10/21
    Incline db press10x20kg warm-up
    10x30kg warm-up
    10x40kg warm-up
    10x50kg
    10x60kg
    8x60kg

    Plate loaded HS flat press
    (Slight pause at the bottom)
    3x6x120kg

    Decline barbell press
    3x20x80kg

    Incline flyes with manual resistance
    (4 sec negatives)
    4x8x22kg

    Dumbell side laterals
    3x10x20kg last set + 20 partials from below

    Bent over db rear laterals
    3x40x10kg

    V-bar pushdowns
    4x15x60kg

    Overhead rope extensions
    4x15x35kg + 20 sec stretch after every set

  6. #711
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    BACK/BICEPS/ABS 27/10/21
    One arm db row
    8x20kg warm-up
    8x30kg warm-up
    8x40kg warm-up
    8x50kg
    8x60kg
    8x70kg
    8x80kg

    HS low row
    4x8x140kg

    Single arm cable lat pulldown
    4x10x65kg

    Incline db row
    3x10x40kg

    Banded hyper extensions
    4x12x blue res. band

    Fat grip barbell curls (3-4 sec negatives)
    4x10x30kg

    One arm db preacher curls
    4x10x14kg

    Leg raises
    4 x failure

  7. #712
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    Wow brother good work and that steak had me drooling as I'm starving to death on chicken today.

  8. #713
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    Quote Originally Posted by XOTG85 View Post
    Wow brother good work and that steak had me drooling as I'm starving to death on chicken today.
    Thanks XOTG85! Doing my best. Haha the steak was really really good! Better then expected for a first time making it on a gas bbq

    Man i could eat steak everyday!!!

  9. #714
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    Quote Originally Posted by Rigeu View Post
    Thanks XOTG85! Doing my best. Haha the steak was really really good! Better then expected for a first time making it on a gas bbq

    Man i could eat steak everyday!!!
    I love meat! I am seeing if my family in another state (known for #1 Hunting experiences & yield) will know someone who will sell me 80kilos of ground venison and/or elk , even antelope. They are all super low fat , being wild and have lower cholesterol. I am currently buying Bison(which is great) but not @ 10usd per lb , basically 19Ä per kilo. That may be cheap for you guys , IDK. Trying to get wild game(above) cut and wrapped for under $7-8lb
    Which is what 96/4% lowfat beef costs here at the store. The flavor of elk and venison is 3x better than other red meats !!

    Max

  10. #715
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    100% agree about the Elk and Venison. I canít get Bison here which is a shame..

    The prices for quality red meat here in Europe / the Netherlands are ridiculous. Same goed with nordic salmon which is my favourite protein source! So itís a lot of chicken for me unfortunately haha..

  11. #716
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    HAMSTRINGS/CALVES 28/10/21
    Single leg seated leg curls
    (12 reps right, 12 reps left, without rest breaks until 4 sets are complete)

    4x12x25kg

    Ham killer
    3 sets till failure (12, 10, 9)

    Watson leg press (high & wide)
    3x15x360kg

    Dumbell iso tension
    (On a decline bench with a db between the legs)
    3 x 30 sec x 24kg

    Seated calve raises
    4x12x57,5kg (+2,5kg)

  12. #717
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    LEGS 30/10/21
    Sumo stance DB squats (paused at the bottom)
    4x15x80kg

    Butt blaster
    12x60kg
    12x80kg
    12x90kg

    Bulgarian split squat (3-4 sec ecc./glute focus)
    3x12x60kg

    Leg extensions
    (2 all out set)
    Set #1
    10x 105kg + 4x with help of trainingspartner ... 5x forced reps + 10 sec iso hold

    Set #2
    10x105kg ds 8x85kg ds 8x55kg (+4 reps with spot) + 5 forced reps + 10 sec iso hold

    Seated calf raises
    5x15x40kg

    Rope crunches
    4 x failure

  13. #718
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    Quote Originally Posted by Rigeu View Post
    100% agree about the Elk and Venison. I canít get Bison here which is a shame..

    The prices for quality red meat here in Europe / the Netherlands are ridiculous. Same goed with nordic salmon which is my favourite protein source! So itís a lot of chicken for me unfortunately haha..
    I feel you. They raised all red meat prices here too. Cheapest meat here(besides canned sardines $1usd for tin with 80g protein); is chicken (leg quarters are cheapest, then whole, the bone in breast w skin). Well, at least it is a great source. Iím waiting for prices to go even higher...Iím always looking for specials and bulk discounts. Killing it by the way

    Max

  14. #719
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    Quote Originally Posted by Rigeu View Post
    LEGS 30/10/21
    Sumo stance DB squats (paused at the bottom)
    4x15x80kg

    Butt blaster
    12x60kg
    12x80kg
    12x90kg

    Bulgarian split squat (3-4 sec ecc./glute focus)
    3x12x60kg

    Leg extensions
    (2 all out set)
    Set #1
    10x 105kg + 4x with help of trainingspartner ... 5x forced reps + 10 sec iso hold

    Set #2
    10x105kg ds 8x85kg ds 8x55kg (+4 reps with spot) + 5 forced reps + 10 sec iso hold

    Seated calf raises
    5x15x40kg

    Rope crunches
    4 x failure
    Ouch. Bet those extensions were murder

  15. #720
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    Quote Originally Posted by samgraves82 View Post
    Ouch. Bet those extensions were murder
    Those where killer sets, walked like after those sets

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