Rigeuís offseason log

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  1. #466
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    Quote Originally Posted by Killionb12 View Post
    Looking awesome man! Thatís great conditioning at that weight! How tall are you?
    Thanks buddy, iím 6í1 a lot of growing to do lol.

  2. #467
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    Quote Originally Posted by Rigeu View Post
    Thanks buddy, iím 6í1 a lot of growing to do lol.
    Yeah Iím 6í3 so I feel you. The bright said we have more frame to fill out and can get really big! LOL

  3. #468
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    Quote Originally Posted by Killionb12 View Post
    Yeah Iím 6í3 so I feel you. The bright said we have more frame to fill out and can get really big! LOL
    Haha thatís one thing thatís is for sure, once you filled out youíll get noticed

  4. #469
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    CHEST/SHOULDERS/CALVES (24/07/2021)
    Incline db press
    Topset: 9x62,5kg (+2,5kg)
    Backoff: 12x52kg (+2kg)

    HS iso lateral bench press
    Topset: 11x125kg (+5kg)
    Backoff: 12x100kg (+2 reps)

    HS plate loaded shoulder press
    Topset: 10x125kg (+5kg & 1 rep )
    Backoff: 14x105kg (+5kg), 11x100kg (+5kg & 1 rep)

    Pin loaded HS chest press
    12x89kg (+7kg)
    11x89kg (+7kg)
    10x89kg (+7kg)

    HS machine flys
    15x103kg (+7kg)
    13x103kg (+7kg)
    13x103kg (+7kg)
    12x103kg (+ 1 set)

    Reverse pec deck
    3x25x89kg (+7kg)

    Dumbell side lateral raises
    3x10x24kg
    2x25x12kg

    Standing calve raises
    4x10x80kg

    Very good workout, progress on all the compound lifts!

  5. #470
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    Rigeuís offseason log

    BACK/ABS (26/07/2021)
    S.A. Iso lateral HS row
    2x10x85kg (+5kg)

    S.A. Reverse HS pulldown
    3x15x50kg

    HS Iso lateral row (wide grip)
    2x10x140, 8x140kg (+ 10kg per side)
    15x120kg

    Dual rope pullovers
    3x12x70kg

    Bent over db rows
    3x12x50kg

    Weighted hyperextensions
    3x10x40kg

    Leg raises into decline bench crunches
    4 x failure

  6. #471
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    ARMS/CALVES (27/07/2021)
    Superset 1
    Dumbell hammer curls 4x10x22kg
    Dual rope pushdowns 4x10x60kg

    Superset 2
    Ez bar cable drag curls 4x8x70kg
    Dumbell lying extensions 4x8x26kg

    Superset 3
    Concentration preacher curls 4x10x16kg
    Seated overhead rope extensions 4x12x65kg + 15 sec stretch

    Superset 4
    Seated life fitness curl (single arm) 3x12x57,5kg
    Life fitness dip machine (Single arm) 3x15x60kg

    Superset 5
    Wrist curls 3x6x30kg
    Forearm press 3x20x60kg

    Standing calf raises
    4x10x80kg +10 partials + 10 sec stretch

    Supersetting arms once in a while never gets old! The pump was real in just a few sets .

  7. #472
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    LEGS (28/07/2021)
    Seated leg curls
    8x110kg
    8x110kg ds 10x80kg + 10 partials

    V-squats (3 sec eccentric)
    8x40kg + 10x65kg leg extensions (warm-up)
    8x80kg + 10x65kg leg extensions (warm-up)
    8x120kg +10x65kg leg extensions (warm-up)
    8x160kg
    8x200kg
    8x240kg

    Watson leg press
    3 feeder sets
    10x400kg ds 10x360kg ds 10x320kg

    HS iso lateral leg press superset leg extensions
    3x20x120kg <> 3x10x80kg

    Stiff legged bb deadlifts
    3 feeder sets
    2x8x180kg

    Lying leg curl
    10x35kg ds 10x25kg ds 10x15kg + 10 partials

    Very successful leg workout, few rotation in excercises to keep making progress and another bonus, no knee pain!

  8. #473
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    Shit I just saw this log. I'm here now tho

  9. #474
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    Quote Originally Posted by samgraves82 View Post
    Shit I just saw this log. I'm here now tho
    Haha no problems bro, welcome!

  10. #475
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    Quote Originally Posted by Rigeu View Post
    Haha no problems bro, welcome!
    Kick Ass Rigeu

    Max

  11. #476
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    Quote Originally Posted by maxmuscle1 View Post
    Kick Ass Rigeu

    Max
    Thanks bro

  12. #477
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    CHEST/SHOULDERS/ABS (29/07/2021)
    Slight decline db press
    Topset: 10x65kg (+ 2,5kg), 10x65kg (+2,5kg / beetje spot)
    Backoff: 15x52kg (+3 reps)

    Decline bb press
    Topset: 8x140kg (+ 1 rep)
    Back off: 15x110kg (+1 rep)

    Seated db shoulder press
    Topset: 10x44kg (+2kg), 9x44kg (+2kg)
    Backoff: 16x34kg (+2kg & 2 reps)

    HS pin loaded chest press
    Workset 1: 10x89kg
    Workset 2 / cluster: 10x89kg.... 7x89kg .... 5x89kg

    Cable flys
    3x10x45kg + 10 sec pause in the stretch

    Bent over cable rear lateral raises
    3x25x10kg

    Dumbell Y-raises
    3x12x14kg

    Life fitness seated side lateral raises
    3x12x40kg

    Leg raises into ab roll outs
    4x20xBW <> 4x15xBW

    Really happy with the workout, considering i got a shit night of sleep and normally Thursday is a restday. On almost all compound lifts i could up the weight or was able to perform more reps. Goes to show you how important it is to eat enough, i have the feeling i was way to carefully with upping kcals.

  13. #478
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    BACK/TRAPS (30/07/2021)
    S.A. Iso lateral HS row
    12x85kg (+2 reps)
    10x87,5kg (+2,5kg)

    S.A. Reverse HS pulldown
    2x10x60kg (+2 reps)

    Rack pulls (rack at mid-shin)
    3x6x220kg

    HS Iso lateral row (wide grip)
    3x10x140kg
    Back off: 15x120kg

    Wide grip cable pullovers
    3x10x75kg

    Superset:
    Chest supported incline db row 3x15x28kg
    Dumbell shrugs (fast tempo) 3x20x28kg

    Bodyweight at an all time high this morning 110kg / 243 lbs. Iíll make a shape update next week. Thinking about doing a 4 week mini-cut before iím going on vacation at 5 September. Not because iím fat but the snoring is getting out of control and iím bloated all the time. Funny thing is i didnít at almost any fat!

  14. #479
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    ARMS/CALVES (31/07/2021)
    Superset 1
    Dual rope pushdowns 4x12x60kg (+2 reps)
    Ez bar cable curls 4x10x80kg (+10kg)

    Superset 2
    Bent over rope extensions 4x12x65kg
    Concentration preacher db curls 4x12x16kg

    Superset 3
    Life fitness dip machine 4x15x120kg
    Dumbell hammer curls 4x10x24kg

    Superset 4
    S.A. Overhead rope extensions 3x12
    S.A. Seated machine curls 3x12

    Toe press on leg press
    4x12x115kg

    Nasty arm pump after the cheat of yesterday!

    500gr of Sirloin steak with some fries.


  15. #480
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    Now that's a perfect arm day

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