Rigeu’s offseason log

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  1. #106
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    PUSH (18/02/2021)
    Reverse band bb press
    12x60kg
    10x100kg
    5x130kg
    Topset: 10x150kg
    Backoff: 12x130kg

    Incline db press
    15x40kg
    13x40kg
    12x40kg

    Seated bb shoulder press
    3x10x70kg

    Incline db flys
    3x12x27,5kg

    Stretch pushups
    12xBW
    11xBW
    10xBW
    8xBW

    Seated db side lateral raises
    5x12x14kg

    Dual rope pushdowns
    4x12x25kg

    Paused lying db extensions
    4x10x16kg


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  2. #107
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    LEGS (19/02/2021)
    Warm-up:
    5 min bike riding
    Quad stretch 3x30 sec per kant
    Spanish squat isometric 5x45 sec

    Leg extensions
    12x20kg
    12x40kg
    12x60kg
    10x80kg
    Cluster: 15x60kg (15 sec) 9x60kg (15 sec) 6x60kg

    Heel elevated hex bar deadlift
    8x60kg
    8x100kg
    8x140kg
    8x160kg
    8x180kg

    Bulgarian split squats
    4x15x40kg

    Dumbell stiff legged deadlifts
    3x15x40kg

    GHR
    11xBW
    10xBW
    8xBW

    Standing calf raises
    4x20x130kg

    Tried some hex bar deadlifts today, damn they smoked my quads. I’ll keep these in for the upcoming weeks!


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  3. #108
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    Quote Originally Posted by Rigeu View Post




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    ! mooie ezels !!

    Max

  4. #109
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    We have a way to deal with that where I come from


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  5. #110
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    ARMS/ABS (21/02/2021)
    Barbell curls
    4x10-12x45kg

    Single arm DB concentration curls
    4x10x14kg

    Dumbell hammer curls
    4x10x20kg

    Triset:
    Lying DB extensions 4x12x20kg
    Step back banded extensions 4x12x25kg
    Overhead banded extensions 4xAMRAPx25kg

    Pronated db kickbacks
    4x15x14kg

    Ab crunches superset leg raises
    4 sets to failure

    Did some arms at home today, short but effective workout

  6. #111
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    BACK/R.DELTS (22/02/2021)
    Lat pulldowns
    12x50kg
    12x70kg
    12x90kg
    12x110kg
    8x110kg ds 8x90kg ds 8x70kg ds 15x50kg

    Close grip pulldowns
    4x12x80kg

    Single arm cable row
    4x12x55kg

    Bent over kettlebel row
    4x12x36kg

    Kettlebel pullovers
    3x12x28kg

    Facepulls
    4x20x30kg

    Very good back workout! Noticed more strenght on most of my lifts. Well for everyone looking into sarms, RAD140 from PSL is definitely doing its job!

  7. #112
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    PUSH (23/02/2021)
    Incline bb press
    8x65kg
    8x85kg
    8x105kg
    7x125kg
    13x105kg

    Slight decline bb press
    3x10x105kg

    Dumbell shoulder press
    10x40kg
    2x8x40kg last set ds 20x20kg

    Weighted dips
    13xBW + 15kg
    12xBW + 15kg
    11xBW + 15kg
    15xBW

    Single arm cable side lateral raises
    4x15x15kg

    Single arm cably fly
    3x12x20kg

    Dumbell side lateral raises
    20x16kg
    3x12x20kg last set ds 8x16kg ds 8x12kg ds 8x8kg

  8. #113
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    Chest and shoulders!

    Max

  9. #114
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    LEGS (24/02/2021)
    Warm-up:
    5 min bike ride
    Single leg wall sits 5x45 sec
    Leg extensions iso holds 4x20kg x 45 sec

    Lying leg curl
    12x20kg Warm-up
    12x30kg warm-up
    10x40kg
    10x45kg
    8x50kg ds 8x40kg ds 8x30kg ds 10x20kg

    Leg extensions
    12x20kg warm-up
    12x40kg warm-up
    12x60kg
    12x75kg
    10x75kg ds 8x60kg ds 8x40kg ds 8x20kg

    ATX belt squat (heel elevated)
    10x50kg warm-up
    10x90kg warm-up
    10x170kg
    10x210kg
    4x12x240kg

    Stiff leg banded deadlift (25kg resistance band)
    10x60kg + 25kg rb
    10x100kg + 25kg rb
    10x120kg + 25kg rb
    10x140kg + 25kg rb
    10x160kg + 25kg rb

    Single leg legpress (air pressure)
    4x15x300

    Standing calf raises
    5x15x150kg

  10. #115
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    Rigeu’s offseason log

    ARMS/ABS (25/02/2021)
    Straight bar pushdowns
    4x12x40kg

    Overhead rope extensions
    4x10x25kg

    Dumbell skullcrushers
    4x12x20kg last set ds 8x16kg ds 8x12kg

    Incline db curls
    4x12x16kg

    Concetration db curls
    4x12x12kg

    Rope hammer curls
    4x12x30kg

    Rope crunches
    4x20x40kg

  11. #116
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    Quote Originally Posted by Rigeu View Post
    ARMS/ABS (25/02/2021)
    Straight bar pushdowns
    4x12x40kg

    Overhead rope extensions
    4x10x25kg

    Dumbell skullcrushers
    4x12x20kg last set ds 8x16kg ds 8x12kg

    Incline db curls
    4x12x16kg

    Concetration db curls
    4x12x12kg

    Rope hammer curls
    4x12x30kg

    Rope crunches
    4x20x40kg
    Keep it up
    Max

  12. #117
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    Quote Originally Posted by maxmuscle1 View Post
    Keep it up
    Max
    Haha thanks Max !

  13. #118
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    Quote Originally Posted by maxmuscle1 View Post
    Keep it up
    Max
    She’s saying “ No Shit Max!” Look at her mouth! Lol

    Max

  14. #119
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    Quote Originally Posted by maxmuscle1 View Post
    She’s saying “ No Shit Max!” Look at her mouth! Lol

    Max
    ROFL

  15. #120
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    BACK/TRAPS/R.DELTS (26/02/2021)
    Bent over bb rows
    12x75kg
    12x95kg
    12x105kg
    12x115kg
    12x125kg

    Close grip pulldowns
    4x12x85kg

    Single arm cable row
    4x12x55kg

    Trx inverted row
    4x10xBW

    Dumbell shrugs
    3x20x40kg

    Bent over db lateral raises
    4x15x14kg

    Second back workout of the week. First time doing TRX inverted rows. Saw it from a video of John Meadows. Really good excercise for smoking the lower lats.

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