Rigeu’s offseason log

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  1. #601
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    Quote Originally Posted by Rigeu View Post
    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
    Nice arm workout, I like the isolated movements in the beginning, sounds like a sick burn.

  2. #602
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    Quote Originally Posted by BodybuilderZepp View Post
    Nice arm workout, I like the isolated movements in the beginning, sounds like a sick burn.
    I really like working out arms this way, first get that blood pumping around and get a good mind muscle connection and save the heavier stuff like skullcrushers, barbell curls for later in the workout. Especially with triceps i notice a lot less tendinitis / elbow pain from (too) heavy overhead extensions and skullcrushers when i start my workout with those type of movement. One of the muscle groups where i had to leave my ego aside and focus more on feeling then just moving around heavy weight.

  3. #603
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    Quote Originally Posted by Rigeu View Post
    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
    You ever hit toes in/toes out on the standing calf raises. I usually run in/out and straight. I feel like it makes a big difference.
    [SIGPIC][/SIGPIC]

  4. #604
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    Quote Originally Posted by Push50 View Post
    You ever hit toes in/toes out on the standing calf raises. I usually run in/out and straight. I feel like it makes a big difference.
    Yes i do and i totally agree with you! Especially at the standing one it can make a big difference in which parts of the calves you’re hitting the most.

  5. #605
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    Quote Originally Posted by Rigeu View Post
    Yes i do and i totally agree with you! Especially at the standing one it can make a big difference in which parts of the calves you’re hitting the most.
    Indeed, I as well have been employing all kinds of different placements/reps/pause:techniques. Calves are one muscle group you have to do EVERYTHING to get past what your genetics gave(or didnt ) give you! Killin the Calves is needed!

    Max

  6. #606
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    20/09/21 - LEGS (quad focus)
    Leg extensions (warm-up)
    3x15x35kg

    Banded Pendulum squats (purple band)
    Topset: 10x60kg
    Back off set: 15x50kg

    Vertical leg press
    Cluster set: 15x240kg ... 8x240kg ... 6x240kg

    Single leg leg extensions
    3x18x35kg

    Seated leg curls
    10x45kg
    10x65kg
    Worksets: 3x10x85kg (after last rep 5 sec hold)

    Abductor machine
    3x20x152,5kg (after last rep 5 sec hold)

    Single leg calf press on leg press
    15x15kg
    15x32,5kg
    2x12x45kg

    Leg workout with a good friend who’s 5 weeks out for his show, so i followed his workout routine. Both totally smoked at the end of the workout, it was a good one!

  7. #607
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    Quote Originally Posted by Rigeu View Post
    20/09/21 - LEGS (quad focus)
    Leg extensions (warm-up)
    3x15x35kg

    Banded Pendulum squats (purple band)
    Topset: 10x60kg
    Back off set: 15x50kg

    Vertical leg press
    Cluster set: 15x240kg ... 8x240kg ... 6x240kg

    Single leg leg extensions
    3x18x35kg

    Seated leg curls
    10x45kg
    10x65kg
    Worksets: 3x10x85kg (after last rep 5 sec hold)

    Abductor machine
    3x20x152,5kg (after last rep 5 sec hold)

    Single leg calf press on leg press
    15x15kg
    15x32,5kg
    2x12x45kg

    Leg workout with a good friend who’s 5 weeks out for his show, so i followed his workout routine. Both totally smoked at the end of the workout, it was a good one!
    Nice work!!💪

  8. #608
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    Quote Originally Posted by GainTrain View Post
    Nice work!!
    Thanks mate

  9. #609
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    CHEST/SHOULDERS/ABS (22/09/21)
    Incline db press
    Topset: 10x60kg
    Backoff: 13x54kg

    Plate loaded HS flat press
    Topset: 9x120kg
    Backoff: 11x100kg

    Plate loaded HS shoulder press
    Topset: 8x120kg
    Backoff: 11x100kg

    HS pin loaded chest press
    3x10x89kg

    Cable flys
    20x25kg
    16x30kg
    12x35kg

    Cable rear lateral flys
    3x20x20kg

    Y-raises
    4x15x14kg

    Cable rope front raises
    3x12x40kg

    Rope crunches
    4x20x90kg

    Chest and shoulders yesterday and had an intake with my new coach in the evening!

    I gave me a nutrition schedule to follow for 3 days, Saturday there will be a check-in immediately and then he will check whether adjustments need to be made. After that a peds protocol will also be made, but first he wants to tweak my nutrition and create structure. First impression of everything is very good, I am motivated! He will also make a training program to bring up my legs.

  10. #610
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    Quote Originally Posted by Rigeu View Post
    CHEST/SHOULDERS/ABS (22/09/21)
    Incline db press
    Topset: 10x60kg
    Backoff: 13x54kg

    Plate loaded HS flat press
    Topset: 9x120kg
    Backoff: 11x100kg

    Plate loaded HS shoulder press
    Topset: 8x120kg
    Backoff: 11x100kg

    HS pin loaded chest press
    3x10x89kg

    Cable flys
    20x25kg
    16x30kg
    12x35kg

    Cable rear lateral flys
    3x20x20kg

    Y-raises
    4x15x14kg

    Cable rope front raises
    3x12x40kg

    Rope crunches
    4x20x90kg

    Chest and shoulders yesterday and had an intake with my new coach in the evening!

    I gave me a nutrition schedule to follow for 3 days, Saturday there will be a check-in immediately and then he will check whether adjustments need to be made. After that a peds protocol will also be made, but first he wants to tweak my nutrition and create structure. First impression of everything is very good, I am motivated! He will also make a training program to bring up my legs.
    Congrats! Excited for you to do well with having a coach! . The time has come to get it

    Max

  11. #611
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    Quote Originally Posted by maxmuscle1 View Post
    Congrats! Excited for you to do well with having a coach! . The time has come to get it

    Max
    Offseason will be excited! Very knowledgeable guy, he helped William Bonac in the beginning of his career and and he himself has taken coaching from many top coaches, for example a Chris Tuttle. He has already helped a lot of people getting a pro card.

  12. #612
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    Quote Originally Posted by Rigeu View Post
    Offseason will be excited! Very knowledgeable guy, he helped William Bonac in the beginning of his career and and he himself has taken coaching from many top coaches, for example a Chris Tuttle. He has already helped a lot of people getting a pro card.
    Way to go. Learning from experienced coaches and lifters who have success are able to duplicate it for the right clients. I am sure you are going to do great . Pro Card is an incredible journey and accomplishment that I hope to have as well. Kraucht, veerkracht en standvastigheid

    Max

  13. #613
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    Quote Originally Posted by maxmuscle1 View Post
    Way to go. Learning from experienced coaches and lifters who have success are able to duplicate it for the right clients. I am sure you are going to do great . Pro Card is an incredible journey and accomplishment that I hope to have as well. Kraucht, veerkracht en standvastigheid

    Max
    Haha your dutch is getting better and better, when we meet in real life you’ll speak it fluently

  14. #614
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    22/09/21 - BACK/CALVES
    Meadows row
    12x50kg
    10x55kg

    HS iso lateral row (pronated grip)
    15x120kg
    2x10x140kg

    Neutral grip pulldowns
    3x10x96kg

    Close grip cable row
    3x12x90kg

    Dual rope pullovers
    3x10x70kg

    Alternating db curls
    4x12x16kg

    Seated HS calve raises
    4x12x47,5kg (+2,5kg)

    Standing calf raises
    15x65kg (+5kg + 5 reps)
    12x65kg (+5kg + 2 reps)
    11x65kg (+5kg + 1 rep)
    10x65kg (+5kg)

  15. #615
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    Quote Originally Posted by Rigeu View Post
    Haha your dutch is getting better and better, when we meet in real life you’ll speak it fluently
    For sure! Gotta be able to talk game with the fine Dutch Girls! Of course you can be my perfect wing man being a local. Tell em im your cousin from LA! Lol(you always say LA! No matter where you go; girls instantly know where that is. (Even though downtown LA/Hollywood is total trash). Nice beach towns further south, like Seal Beach, Laguna Beach, Solana Del Mar-La Jolla. I pick up language and accents quickly. Once I learned latin, then
    some Spanish; I was able to get by in Italy as they have some similarities. Two Italian guys wanted to hook up with my female cousins(blondes) and they had some hot, black hair, Short Sicilian looking bubble butt girls with them; I was able to communicate enough to make a nice switch and we hung out. I will say that it seemed like the Sicilian women had an extra bit of sex drive ! They definitely know how to use that Ass! Omg

    Max

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