• 👋Hello, please SIGN-UP FOR A FREE account and become a member of our community!
    You will then be able to start threads, post comments and send messages to other members. Thanks!
  • 💪IronMag Labs® 30% Off Easter Sale👉www.ironmaglabs.com Coupon code: EASTER30🐰

Rigeu’s offseason log

IML Gear Cream!
Got some Big Boy Powerhouse items!! Nice! I am going to try a peptide mix(all long) w CJC and GH on other days. Can’t wait . Gonna stay in shape to maybe compete again by years end !

Max

Combining GH an CJC is a game changer ;)
 
ARMS/CALVES (02/09/2021)
Superset 1
Dual rope pushdowns 4x12x60kg
Seated db curls 4x10x18kg

Superset 2
Life fitness dip machine 4x10x140kg
Ez bar close grip preacher curls 4x12x30kg

Superset 3
Overhead rope extensions 4x12x60kg
Pin wheel curls 4x12x20kg

Standing calve raises
4x15x50kg (+5kg)

Shape after 9 days on the Winstrol oil base from EP

fc604f664b4c6459587e0d0953d3ce79.jpg

88e4b0e61c6e1613d6571cb8464bbb22.jpg

2cfad26bccfd01f9ee73733a5a480ea3.jpg

2a2563d7c0d55e18032e4af8a48ed952.jpg

b87584d8ee69eb71242f4a2d0e53b157.jpg

1625ad4445e54b2dc53eecae87378077.jpg

0bd0de1a7c6e3b214d9ed32378fcae66.jpg
 
HAMSTRINGS/ABS (03/09/2021)
Lying leg curls
12x35kg (+2 reps)
12x35kg (+2 reps)
10x35kg +6 partials + 10 sec iso hold (+2 reps)

Stiff legged db deadlifts
15x40kg
15x50kg
15x60kg
15x70kg
12x80kg

Seated leg curl (1 sec hold peak contraction)
3x12x60kg

Wide and high stance watson leg press (TUT)
4x20x360kg

Abductor machine (1 sec hold peak contraction)
3x15x152,5kg

Rope crunches
4x20x90kg
 
ARMS/CALVES (02/09/2021)
Superset 1
Dual rope pushdowns 4x12x60kg
Seated db curls 4x10x18kg

Superset 2
Life fitness dip machine 4x10x140kg
Ez bar close grip preacher curls 4x12x30kg

Superset 3
Overhead rope extensions 4x12x60kg
Pin wheel curls 4x12x20kg

Standing calve raises
4x15x50kg (+5kg)

Shape after 9 days on the Winstrol oil base from EP

fc604f664b4c6459587e0d0953d3ce79.jpg

88e4b0e61c6e1613d6571cb8464bbb22.jpg

2cfad26bccfd01f9ee73733a5a480ea3.jpg

2a2563d7c0d55e18032e4af8a48ed952.jpg

b87584d8ee69eb71242f4a2d0e53b157.jpg

1625ad4445e54b2dc53eecae87378077.jpg

0bd0de1a7c6e3b214d9ed32378fcae66.jpg
these are real muscles!!!
 
Still kicking ass and improving. Keep it up ! Day in, Day out..sleep is something I need to improve .

Max
 
Still kicking ass and improving. Keep it up ! Day in, Day out..sleep is something I need to improve .

Max

Thanks Max! Sleep is very important, one of the most underrated things in bodybuilding it makes or breaks your day and progress!
 
sorry for being absent for a few days but I've been on vacation since Sunday... but we won’t skip working out. Quite a good hotel gym, I now workout fasted for 1 hour before breakfast so that I can enjoy the rest of the day with my girlfriend.

Workouts i’ve been doing since i been here:


Monday - BACK/BICEPS/CALVES
High row
10x100kg
12x90kg

Neutral grip lat pulldown
8x105kg
12x90kg

Close grip cable row
15x80kg
12x100kg
10x110kg
8x120kg ds 8x100kg ds 8x80kg

Rope pullovers
3x15x60kg

Machine deadlifts
8x80kg
8x120kg
8x160kg
8x180kg

Single handle cable curls
3x12x25kg

Db hammer curl ds
10x20kg ds 10x16kg ds 10x12kg

Calf raise on leg press
4x12x141kg

——-

Tuesday - QUADS/ABS
Gym80 Adductor machine
3x25x85kg

Gym80 Leg extensions
Topset: 15x105kg, 12x105kg
Backoff: 12x85kg + 8 partials(with 1 sec hold at the top)

Front squats
8x60kg
8x100kg
8x120kg
Topset: 6x140kg
Backoff: 12x110kg

Gym 80 Horizontal leg press
3x20x205kg

Bulgarian db split squat
12x40kg
12x40kg ds 10xBW

Leg raises
4 x till failure

The food is so good here!!! Tonight we’re going out for some sushi or maybe some burgers or maybe both haha.
 
sorry for being absent for a few days but I've been on vacation since Sunday... but we won’t skip working out. Quite a good hotel gym, I now workout fasted for 1 hour before breakfast so that I can enjoy the rest of the day with my girlfriend.

Workouts i’ve been doing since i been here:


Monday - BACK/BICEPS/CALVES
High row
10x100kg
12x90kg

Neutral grip lat pulldown
8x105kg
12x90kg

Close grip cable row
15x80kg
12x100kg
10x110kg
8x120kg ds 8x100kg ds 8x80kg

Rope pullovers
3x15x60kg

Machine deadlifts
8x80kg
8x120kg
8x160kg
8x180kg

Single handle cable curls
3x12x25kg

Db hammer curl ds
10x20kg ds 10x16kg ds 10x12kg

Calf raise on leg press
4x12x141kg

——-

Tuesday - QUADS/ABS
Gym80 Adductor machine
3x25x85kg

Gym80 Leg extensions
Topset: 15x105kg, 12x105kg
Backoff: 12x85kg + 8 partials(with 1 sec hold at the top)

Front squats
8x60kg
8x100kg
8x120kg
Topset: 6x140kg
Backoff: 12x110kg

Gym 80 Horizontal leg press
3x20x205kg

Bulgarian db split squat
12x40kg
12x40kg ds 10xBW

Leg raises
4 x till failure

The food is so good here!!! Tonight we’re going out for some sushi or maybe some burgers or maybe both haha.

Sounds Awesome ! Glad you are having a great time Rigeu

Max
 
Get Shredded!
Sounds Awesome ! Glad you are having a great time Rigeu

Max

Awesome time over hear and the fasted workout don’t even bother me when i got an overload of calories in my system.
 
Wednesday - ARMS/CALVES
Superset 1:
Cable cross extensions 4x12x20kg
Barbell curls 4x10x40kg (3 sec negatives)

Superset 2:
Bodyweight dips 4x15
S.A. DB preacher curls 4x10x12kg

Superset 3:
Machine triceps extensions 4x12x30kg last set ds 8x25kg ds 8x20kg
Dumbell hammer curls 4x8x22kg last set ds 8x16kg ds 8x8kg

Cable crusifix side lateral raises
4 sets with 15kg (15, 13, 12, 11)

Calf raises on leg press
1 cluster set: 15x141kg ... 12x141kg ... 10x141kg ... 8x141kg

Thursday - HAMSTRINGS/ABS
Lying hamstring curl
10x60kg
10x70kg
10x80kg ds 8x60kg + 6 partials

Deadstop RDL’s (beltless)
8x60kg
8x100kg
8x140kg
Topset: 7x180kg
Backoff: 9x160kg

45 degree back extensions (hamstring focus)
3 sets to failure with BW+20kg (13/12/12)

Wide and high stance leg press
3x15x245kg (Slight pause at the bottom)

Abductor machine (1 sec hold at peak contraction)
20x85kg
17x85kg
15x85kg (last rep hold for 5 sec)

Leg raises
4 x failure

Friday - CHEST/SHOULDERS
Low incline bb press
15x60kg
12x80kg
10x100kg
Topset: 7x120kg
Backoff: 11x100kg

Flat bb press
Topsets: 10x100kg, 9x100kg
Backoff: 12x90kg

Gym 80 Plate loaded shoulder press
Topset: 8x80kg, 7x80kg
Backoff: 12x60kg

Gym 80 Plate loaded chest flys
15x20kg
12x30kg
10x30kg

BW chest dips
3 sets of BW till failure x 12/10/8

Cable crusifix side lateral raises
3x15kg x 20/15/14

Cable rear lateral raises
3x25x15kg

Bent over DB rear laterals into DB side laterals
3x12kg <> 3x12kg

Still solid fasted workout of 1 hour! 6 more days of vacation and then it’s back to real life. The battery is charging again and i’m already excited for this offseason and prep season!
 
Wednesday - ARMS/CALVES
Superset 1:
Cable cross extensions 4x12x20kg
Barbell curls 4x10x40kg (3 sec negatives)

Superset 2:
Bodyweight dips 4x15
S.A. DB preacher curls 4x10x12kg

Superset 3:
Machine triceps extensions 4x12x30kg last set ds 8x25kg ds 8x20kg
Dumbell hammer curls 4x8x22kg last set ds 8x16kg ds 8x8kg

Cable crusifix side lateral raises
4 sets with 15kg (15, 13, 12, 11)

Calf raises on leg press
1 cluster set: 15x141kg ... 12x141kg ... 10x141kg ... 8x141kg

Thursday - HAMSTRINGS/ABS
Lying hamstring curl
10x60kg
10x70kg
10x80kg ds 8x60kg + 6 partials

Deadstop RDL’s (beltless)
8x60kg
8x100kg
8x140kg
Topset: 7x180kg
Backoff: 9x160kg

45 degree back extensions (hamstring focus)
3 sets to failure with BW+20kg (13/12/12)

Wide and high stance leg press
3x15x245kg (Slight pause at the bottom)

Abductor machine (1 sec hold at peak contraction)
20x85kg
17x85kg
15x85kg (last rep hold for 5 sec)

Leg raises
4 x failure

Friday - CHEST/SHOULDERS
Low incline bb press
15x60kg
12x80kg
10x100kg
Topset: 7x120kg
Backoff: 11x100kg

Flat bb press
Topsets: 10x100kg, 9x100kg
Backoff: 12x90kg

Gym 80 Plate loaded shoulder press
Topset: 8x80kg, 7x80kg
Backoff: 12x60kg

Gym 80 Plate loaded chest flys
15x20kg
12x30kg
10x30kg

BW chest dips
3 sets of BW till failure x 12/10/8

Cable crusifix side lateral raises
3x15kg x 20/15/14

Cable rear lateral raises
3x25x15kg

Bent over DB rear laterals into DB side laterals
3x12kg <> 3x12kg

Still solid fasted workout of 1 hour! 6 more days of vacation and then it’s back to real life. The battery is charging again and i’m already excited for this offseason and prep season!
Love that chest/shoulder workout
 
Saturday - BACK/CALVES
Assisted pull up machine
3 sets to failure 25kg assisted x 15/11/10

High row
Topset: 12x100kg (+2 reps)
Backoff: 15x90kg (+3 reps)

Incline db row
15x32kg
12x32kg
11x32kg

Neutral grip lat pulldown
Topset: 11x105kg (3 reps)
Backoff: 15x90kg (+3 reps) , 13x90kg (+ 1 rep / 1 set)

Single arm standing machine row
3x10x60kg

Seated neutral grip cable row
3x12x80kg

Incline db curl
12x14kg
11x14kg
10x14kg
8x14kg

Calf raises on leg press
15x149kg
15x149kg
13x149kg
12x149kg

Sunday - ABS/CARDIO
Leg raises - 4 sets 25 reps
Rope crunches - 4 sets 20 reps x full stack/85kg
Cycling / fietsen - 30 minutes

Monday - QUADS
Gym80 Adductor machine
3x20x105kg (+20kg - 5 reps)

Gym80 Leg extensions
Topset: 17x105kg (+2 reps), 13x105kg (+1 rep)
Backoff: 12x85kg + 8 partials(with 1 sec hold at the top)

Front squats
8x60kg
8x100kg
8x120kg
Topset: 7x140kg (+1 rep)
Backoff: 14x110kg (+2 reps)

Gym 80 Horizontal leg press
20x213kg (+8kg)
20x221kg (+16kg)
20x229kg (+24kg)
20x237kg (+32kg)

Bulgarian db split squat
15x40kg (+3 reps)
15x40kg (+ 3 reps) ds 15xBW (+5 reps)

Tuesday - ARMS/ABS
Superset 1
Rope pushdowns 4x12x55kg
Straight bar cable curls 4x10x65kg

Superset 2
Close grip press on assisted pullup 4x10x50kg
Barbell spider curls 4x12x30kg

Superset 3
Lying db extensions on slight incline 4x8x26kg
DB hammer curls 4x8x22kg

Superset 4
Straight bar pushdowns 3x15x40kg
Incline db curls 14kg, 12/11/10

Y-raises
4x12x14kg

Calf raise on legpress
4x12x157kg (+8kg)

Still on vacation and still doing fasted workouts, friday i’ll be back home and back on the real grind, first 2 weeks i’ll be doing a mini diet to get back in my pre-vacation shape after that it’s time to make some real gains :). In October i got an appointment with my new coach to make plans for upcoming offseason and competition season in 2022. I’ll be logging everything in regards to PSL / EP gear i’m using, training programs, shape updates, food updates etc!
 
17/09/21 - CHEST/SHOULDERS/CALVES
Slight decline db press
12x60kg
10x60kg

Decline bb press
Topset: 10x140kg
Backoff: 13x120kg

Dumbell shoulder press
Topset: 10x44kg
Backoff: 11x40kg

Incline HS press
12x80kg
11x80kg
10x80kg

HS machine flys
3x12x102kg (last set 10 sec iso hold)

Reverse HS peck deck
3x20x96kg

Life fitness seated side lateral machine raises
15x45kg
12x45kg
11x45kg
10x45kg

Seated HS calve raises
4x12x45kg

First workout back home again, i’ll put my kcals back to pre vacation to get the water retention off from all the shitty food. Tuesday i got my appointment planned with the new coach. I’ll keep you guys posted about the offseason plan we’re putting together for my upcoming competitions.
 
17/09/21 - CHEST/SHOULDERS/CALVES
Slight decline db press
12x60kg
10x60kg

Decline bb press
Topset: 10x140kg
Backoff: 13x120kg

Dumbell shoulder press
Topset: 10x44kg
Backoff: 11x40kg

Incline HS press
12x80kg
11x80kg
10x80kg

HS machine flys
3x12x102kg (last set 10 sec iso hold)

Reverse HS peck deck
3x20x96kg

Life fitness seated side lateral machine raises
15x45kg
12x45kg
11x45kg
10x45kg

Seated HS calve raises
4x12x45kg

First workout back home again, i’ll put my kcals back to pre vacation to get the water retention off from all the shitty food. Tuesday i got my appointment planned with the new coach. I’ll keep you guys posted about the offseason plan we’re putting together for my upcoming competitions.

Solid work man! 💪
 
18/09/21 - BACK/ABS
HS Pullover machine
3x12x120kg

S.A. HS front pulldowns
Topset: 2x8x60kg
Back off: 12x100kg (both arms)

Incline db row
3x12x36kg

HS low row machine
12x120kg
12x130kg
12x140kg

Rack pulls from mid chin
4x5x220kg

Leg raises into ab roll-outs
4 sets till failure

Really good back workout, weights i ended with pre-vacation i could handle without a problem. Excited to start bulking. Vacation fluff is also dropping of really fast, i think 2 more days and i’m back to the pre-vacation shape!
 
IML Gear Cream!
18/09/21 - BACK/ABS
HS Pullover machine
3x12x120kg

S.A. HS front pulldowns
Topset: 2x8x60kg
Back off: 12x100kg (both arms)

Incline db row
3x12x36kg

HS low row machine
12x120kg
12x130kg
12x140kg

Rack pulls from mid chin
4x5x220kg

Leg raises into ab roll-outs
4 sets till failure

Really good back workout, weights i ended with pre-vacation i could handle without a problem. Excited to start bulking. Vacation fluff is also dropping of really fast, i think 2 more days and i’m back to the pre-vacation shape!

Gotta love muscle memory! A few weeks and it comes right back!

Max
 
18/09/21 - BACK/ABS
HS Pullover machine
3x12x120kg

S.A. HS front pulldowns
Topset: 2x8x60kg
Back off: 12x100kg (both arms)

Incline db row
3x12x36kg

HS low row machine
12x120kg
12x130kg
12x140kg

Rack pulls from mid chin
4x5x220kg

Leg raises into ab roll-outs
4 sets till failure

Really good back workout, weights i ended with pre-vacation i could handle without a problem. Excited to start bulking. Vacation fluff is also dropping of really fast, i think 2 more days and i’m back to the pre-vacation shape!
I wanna get on a pullover machine so bad
 
I wanna get on a pullover machine so bad

Oh man it’s definitely a game changer! Going into the HS front pulldowns, my lats were cramping!

Old to Now
cfa12c683b2015871c8669aee3493eff.plist

6d09b7003c3e6255be3531a5287454da.plist

What a great machine! I would love to own even an old one . This guy tried to sell me one when I was younger but , I didn’t get good vibes ; so I ran away
3d6a8b5f813a7b7b2650cbdb07d1ff58.jpg

#lol#kidding#candyman

Max
 
Old to Now
cfa12c683b2015871c8669aee3493eff.plist

6d09b7003c3e6255be3531a5287454da.plist

What a great machine! I would love to own even an old one . This guy tried to sell me one when I was younger but , I didn’t get good vibes ; so I ran away
3d6a8b5f813a7b7b2650cbdb07d1ff58.jpg

#lol#kidding#candyman

Max

Whaha
 
I feel like the old chain driven ones may hit better for some reason.
Lol FN Candyman

One of the gyms here has one , it is awesome (dirty gym) but it is just a white bar , no hand grip material left on it. All completely old & rusty but holy shit ; it gives you that “Super Stretch”!!

Max
Had to post the van! I saw that and then a commercial for a new Candyman movie ! Lol Kinda! Scary!
 
19/09/21 - ARMS/CALVES
Superset 1
Single arm rope pushdowns 4x10x30kg
Single arm cable curls 4x10x25kg

Superset 2
Life fitness preacher curl machine 4x12x52,5kg
Overhead rope extensions 4x12x45kg

Superset 3
Incline db extensions 4x8x22kg
Dumbell hammer curls 4x8x20kg

Seated HS calve raises
4x12x45kg

Standing calve raises
4x10x60kg
 
Back
Top