Rigeuís offseason log

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  1. #766
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    Quote Originally Posted by Lozo61479 View Post
    Nice leg workout Rigeu! I love that idea of Giant sets for legs! Good way to think outside the box and to work around some of your knee issues! Thatís smart training right there!!
    And honestly my legs are still fucked today

    The soreness in my quads is pretty intense still, i never got that when working them heavy (progressive) with longer rest periods in between.

    I think my glutes take over a lot of work when going (top) heavy so definitely something iím going to keep doing the next few weeks.

  2. #767
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    Nice

  3. #768
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    CHEST/SHOULDERS/CALVES
    Flat db press
    8x65kg
    10x60kg

    Incline HS press
    10x150kg
    12x120kg

    Pin loaded HS chest press
    3x10x96kg last set ds 8x64kg ds 8x33kg

    HS machine chest fly
    3x15x89kg

    Single arm cable lateral raises
    4x12x20kg

    HS reverse peck deck
    4x20x89kg

    Standing calf raises
    5x12x55kg

  4. #769
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    ARMS/ABS 21/11/21

    Superset 1
    Seated db curls 4x8x20kg
    Ez bar cable pushdowns 4x10x90kg

    Superset 2
    Dumbell hammer curls 4x10x20kg
    Seated overhead machine ext 4x10x50kg

    Superset 3
    Preacher curl machine 4x12x30kg
    Lying db extensions 4x10x16kg

    Dips machine
    4x max weight x15

    Machine shrugs
    4x15x100kg

    Superset
    Bench crunches 4x failure
    Leg raises 4x failure

    Got another check in with the coach this week. Kcals got another increase, training days 5800, rest days 4800 kcals as my bodyweight started to stall at 249 lbs again. No changes at the PEDís.

    Next 4 weeks will be focussing on arms as that is my second muscle group that needs more work.

  5. #770
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    Like the Calories your getting ! Right on

    Max

  6. #771
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    Quote Originally Posted by maxmuscle1 View Post
    Like the Calories your getting ! Right on

    Max
    Iíll post my meals soon

  7. #772
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    LEGS/CALVES 22/11/21

    Gaint sets (4 sets total)
    Leg extensions peak contraction 20 reps
    Lying leg curls 20 reps
    Watson leg press 20 reps
    Reverse v-squat 20 reps
    HS iso lateral legpress 20 reps

    Superset (2 sets total)
    Leg extensions 10 reps
    Walking BW lunges till failure

    Stiff legged db deadlifts
    3x15x50kg

    Seated calf raises
    5x15x40kg

    Legs where insanely pumped!

  8. #773
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    BACK/BICEPS/ABS (24/11/21)
    Single arm HS front pulldown
    4x8x60kg

    Incline db rows
    4x12x40kg

    Close grip cable rows
    4x10x100kg

    Lat pulldowns
    4x8x103kg

    HS pullover machine
    4x8x80kg

    Seated ez bar curls
    4x15x30kg

    Single arm DB preacher curls
    4x8

    Incline sit-ups
    4 x failure

    Workout are still going great, pretty happy with the offseason shape, bodyweight keeps stable despite de kcal increase.

    Also got a date for the competition next year! 8 of May will be the competition date

  9. #774
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    Happy thanksgiving bro
    [SIGPIC][/SIGPIC]

  10. #775
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    Quote Originally Posted by Push50 View Post
    Happy thanksgiving bro
    Thanks brother, you too happy thanksgiving!

  11. #776
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    CHEST/SHOULDERS (25/11/21)
    Incline HS press
    3x8x160kg

    Flat bb press
    5x5x130kg

    Flat db press
    4x8x50kg (last set hold for a 10 sec stretch)

    HS machine chest flys
    3x12x89kg

    Dumbell side lateral raises
    4x8x22kg (30 sec breaks between sets)

    Bent over DB rear lateral raises
    4x12x16kg (30 sec breaks between sets)

    Overhead rope extensions
    4x10x50kg

    Skullcrushers
    4x8x30kg

  12. #777
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    LEGS (26/11/21)
    Seated leg curls
    4x15x86kg

    Panatta Hack squats (3-4 sec negatives)
    Build up to 1 heavy set of 8
    8x40kg
    8x80kg
    8x120kg
    8x130kg

    Smith machine lunges
    3x15x40kg

    Horizontal HS plate loaded leg press
    3x30x120kg

    Banded stiff legged deadlifts
    3x8x140kg

    Standing calf raises
    3 sets - 10 reps, 10 sec hold repeat 2x (30 reps)

  13. #778
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    ARMS/ABS (27/11/21)
    Superset 1
    Ez bar cable curls 4x8x35kg
    Dual rope pushdowns 4x12x50kg

    Superset 2
    Incline concentration db curls 4x8x14kg
    Pronated db kickbacks 4x8x16kg

    Superset 3
    Machine preacher curls 4x8x45kg
    Life fitness dips machine 4x12x120kg

    Hanging leg raises
    4x failure

    Full bulkmode, 113kg / 249 lbs



  14. #779
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    ARMS/CALVES 30/11/21
    Superset 1
    Seated dumbell hammer curls 4x8x20kg
    Dual rope pushdowns 4x12x50kg

    Superset 2
    Life fitness seated biceps curls 4x8x65kg
    Life fitness dip machine 4x10x140kg

    Superset 3
    DB Preacher curls 4x8x16kg
    Incline DB extenions 4x10x20kg

    Standing calve raises
    6x8x70kg

    Still going strong, reached an all time high bodyweight of 114kg (251lbs) today. About 2 months of bulking left so no time to waste!

  15. #780
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    Keep it up my brother. Looking good. I love super sets. Seems like you can get a great workout in in a short time.
    [SIGPIC][/SIGPIC]

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