Rigeu’s offseason log

[Rigeu]

From next week on my training split will also change slightly. Shape has been carefully examined and the feedback I have received from several people is that the ratio between upper and lower body is too large. My upper body is way ahead of my quads and hamstrings. If I can fix that, I can be competitive at the shows i’m aiming for.

Split will look like this:
Mon - Legs + Calves (Hamstring Focus)
Tue - Chest / Shoulders
Wed - Back + abs
Do - rest
Vr - Legs + Calves (Quad focus)
Sat - Arms + abs
So - Rest or repeat hamstrings

First time I'm really going to work with a separate hamstring day, where I fully focus on leg curls, stiff legs / RDL's and perhaps lunges / leg presses with the emphasis on hamstrings. I always have the feeling that I can't give 100% to my quads or hams during a full leg workout.

3 more weeks trying this way, then on vacation, where I still train but will deload. After that, new plans are made for the fall.

 

[maxmuscle1]

From next week on my training split will also change slightly. Shape has been carefully examined and the feedback I have received from several people is that the ratio between upper and lower body is too large. My upper body is way ahead of my quads and hamstrings. If I can fix that, I can be competitive at the shows i’m aiming for.

Split will look like this:
Mon - Legs + Calves (Hamstring Focus)
Tue - Chest / Shoulders
Wed - Back + abs
Do - rest
Vr - Legs + Calves (Quad focus)
Sat - Arms + abs
So - Rest or repeat hamstrings

First time I'm really going to work with a separate hamstring day, where I fully focus on leg curls, stiff legs / RDL's and perhaps lunges / leg presses with the emphasis on hamstrings. I always have the feeling that I can't give 100% to my quads or hams during a full leg workout.

3 more weeks trying this way, then on vacation, where I still train but will deload. After that, new plans are made for the fall.

That split should help even you out. Give the hammies and quads the Extra Attention. Smart

Max

 

[Rigeu]

That split should help even you out. Give the hammies and quads the Extra Attention. Smart

Max

Thanks bro, we will see. Going to give it everything

 

[maxmuscle1]

Thanks bro, we will see. Going to give it everything

You are and so am I....it is all we can do! I am excited to see the whole competition myself as a competitor. Been to sooo many working a booth, backstage coaching, or watching friends/family but, stepping up finally is gonna be a Rush! I definitely do not have stage fright or problems with speaking/performing at large venues with my sports & other background. I am excited to see all the bikini, wellness/fitness/physique(female:male), Classic and Bodybuilding Competitors! There is an huge percentage increase in competitors this year! Must be from the Pandemic; every show I go to seems to have a high turnout compared to 2019 (mainly female but both sexes) and internationally is even higher ! That makes me happy ! More fine bodies to network with and just to watch!

Max

 

[Rigeu]

You are and so am I....it is all we can do! I am excited to see the whole competition myself as a competitor. Been to sooo many working a booth, backstage coaching, or watching friends/family but, stepping up finally is gonna be a Rush! I definitely do not have stage fright or problems with speaking/performing at large venues with my sports & other background. I am excited to see all the bikini, wellness/fitness/physique(female:male), Classic and Bodybuilding Competitors! There is an huge percentage increase in competitors this year! Must be from the Pandemic; every show I go to seems to have a high turnout compared to 2019 (mainly female but both sexes) and internationally is even higher ! That makes me happy ! More fine bodies to network with and just to watch!

Max

Aah my i’m pretty sure you’ll be doing amazing mate, having stage confidence definitely can have a big impact on stage! If you left nothing on the table for X amount of weeks and now you did everything you could, you shouldn’t be nervous but excited to show everybody the hard work you put in

And here is the same thing going, covid f* up a lot of comps last year so a lot more people competing right now.

 

[maxmuscle1]

Aah my i’m pretty sure you’ll be doing amazing mate, having stage confidence definitely can have a big impact on stage! If you left nothing on the table for X amount of weeks and now you did everything you could, you shouldn’t be nervous but excited to show everybody the hard work you put in

And here is the same thing going, covid f* up a lot of comps last year so a lot more people competing right now.

Yeah, definitely worked hard.

Yeah, it is like every single competition has 3x the competitors! They had 162 girls standing outside in one(I did not mind at all! )

Max

 

[Rigeu]

Yeah, definitely worked hard.

Yeah, it is like every single competition has 3x the competitors! They had 162 girls standing outside in one(I did not mind at all! )

Max

Oh my... should be carefull poppin a cialis backstage

 

[Rigeu]

ARMS/CALVES (15/08/2021)
Superset 1
Single handle pushdowns 4x12x60kg
Bent over extensions 4x8x60kg

Superset 2
Life fitness dip machine 4x8x160kg
Standing db curls 4x12x18kg

Superset 3
Ez bar Spider curls 4x10x30kg
DB hammer curls 4x8x20kg

Superset 4
Cable kickbacks 3x15x15kg
21’s 3x7/7/7

Seated calf raises
4x12x40kg (1 sec pause at negative, 1 sec hold at the top)

Felt flat and weak driving threw the gym, but once i got a pump going i got roadmaps every where lol. Today is my refeed day since i dropped my kcals pretty heavy for the mini cut and my mother’s birthday. Feeling a lot better though, a lot less water retention, bloat, i can breath much better and still made some PR’s.

 

[samgraves82]

ARMS/CALVES (15/08/2021)
Superset 1
Single handle pushdowns 4x12x60kg
Bent over extensions 4x8x60kg

Superset 2
Life fitness dip machine 4x8x160kg
Standing db curls 4x12x18kg

Superset 3
Ez bar Spider curls 4x10x30kg
DB hammer curls 4x8x20kg

Superset 4
Cable kickbacks 3x15x15kg
21’s 3x7/7/7

Seated calf raises
4x12x40kg (1 sec pause at negative, 1 sec hold at the top)

Felt flat and weak driving threw the gym, but once i got a pump going i got roadmaps every where lol. Today is my refeed day since i dropped my kcals pretty heavy for the mini cut and my mother’s birthday. Feeling a lot better though, a lot less water retention, bloat, i can breath much better and still made some PR’s.

Supa-pump

 

[Vision]

Hey my brother did you get that message that I approved of the next sponsored run for you?

 

[Rigeu]

Hey my brother did you get that message that I approved of the next sponsored run for you?

Hey Vision, yes i did brother!

Thanks for asking, this shows again how much you care about your ppl / sponsored athletes

 

[Rigeu]

Hey my brother did you get that message that I approved of the next sponsored run for you?

As soon as the products arrive i’ll be running a fun experiment just before my vacation in 3 weeks with a new product of the EP line so keep an eye on that one

 

[maxmuscle1]

As soon as the products arrive i’ll be running a fun experiment just before my vacation in 3 weeks with a new product of the EP line so keep an eye on that one

Always following my friend ! Look forward to training with you in your area. I will definitely make an excuse to get some work over your way! Hopefully during a bulk or cruise so we can eat the town!! Work it off cycling and paddle boarding through the city

Max

 

[Rigeu]

Always following my friend ! Look forward to training with you in your area. I will definitely make an excuse to get some work over your way! Hopefully during a bulk or cruise so we can eat the town!! Work it off cycling and paddle boarding through the city

Max

Absolutely bro, that would be awesome! Let me know when you’re in the Netherlands and we’ll meet up

 

[Push50]

From next week on my training split will also change slightly. Shape has been carefully examined and the feedback I have received from several people is that the ratio between upper and lower body is too large. My upper body is way ahead of my quads and hamstrings. If I can fix that, I can be competitive at the shows i’m aiming for.

Split will look like this:
Mon - Legs + Calves (Hamstring Focus)
Tue - Chest / Shoulders
Wed - Back + abs
Do - rest
Vr - Legs + Calves (Quad focus)
Sat - Arms + abs
So - Rest or repeat hamstrings

First time I'm really going to work with a separate hamstring day, where I fully focus on leg curls, stiff legs / RDL's and perhaps lunges / leg presses with the emphasis on hamstrings. I always have the feeling that I can't give 100% to my quads or hams during a full leg workout.

3 more weeks trying this way, then on vacation, where I still train but will deload. After that, new plans are made for the fall.

I like that you are receiving constructive criticism. Too often people tell us what they think we want to hear. I have the opposite problem. My calves are way bigger than my biceps. I don’t even work my calves anymore except with compound lifts like squats.

 

[samgraves82]

As soon as the products arrive i’ll be running a fun experiment just before my vacation in 3 weeks with a new product of the EP line so keep an eye on that one

Awesome

 

[samgraves82]

If you did some hams on back day, that would be damn near my exact split

 

[Rigeu]

CHEST/SHOULDERS/CALVES (17/08/2021)
Slight decline db press
Topset: 11x65kg (+ 2 reps) + 1 rep spot
Backoff: 16x54kg (+3 reps) + 1 rep spot

Decline bb press
Topset: 10x145kg (+5kg) + 2 reps spot
Back off: 12x120kg (+5kg -3 reps)

Seated db shoulder press
Topset: 10x48kg (+2kg & -1 rep), 8x48kg (+2kg -1 rep
Backoff: 12x40kg (+2kg - 3 reps)

HS pin loaded chest press
Workset 1: 8x103kg
Workset 2 Cluster: 8x103kg ... 5x103kg ... 4x103kg

Cable flys
4x12x40kg + 10 sec pause in the stretch

Reverse pec deck
3x15x96kg (1 sec hold at peak contraction)

Dumbell Y-raises
4x12x14kg

Seated calf raises
2x15x40kg (+ 3 reps)
13x40kg (+ 1 reps)
12x40kg

Week 2 of the mini cut and still making slight improvements in my workouts!

 

[samgraves82]

Damn, 10 sec pause with the flies mustve been killer

 

[Rigeu]

Damn, 10 sec pause with the flies mustve been killer

Haha my chest was on fire, i can tell you that! Game changer when you do it with your last chest excercise!

 

[samgraves82]

Haha my chest was on fire, i can tell you that! Game changer when you do it with your last chest excercise!

Hopefully I remember that next week

 

[Rigeu]

BACK/ABS(18/08/2021)
S.A. HS low row
10x90kg
8x95kg

T-bar rows
2x8x100kg

HS iso lateral row (medium grip)
3x12x120kg

Hammer grip pulldowns
Workset 1: 10x96kg
Workset 2 Cluster: 10x96kg...7x96kg... 5x96kg

Trap bar deadlifts
3x5x234kg

Dual rope cable pullovers
12x70kg
11x70kg
10x70kg

Leg raises
4 x failure

New rotation in back excercises, end of the back workout my back felt completely fries especially mid-back what needs most progress!

 

[maxmuscle1]

Always using good form on back exercises or avoiding exercises(or using light weight if hurting) is my deal. Nothing worse than a back or shoulder injury! Kicking ass . Remember...you always have pull-ups, chin-ups, and seated-isolates machine work. Seated Cables help my mid back exponentially!! I have to be really strict and not jerk or shake.

Max

 

[Rigeu]

Always using good form on back exercises or avoiding exercises(or using light weight if hurting) is my deal. Nothing worse than a back or shoulder injury! Kicking ass . Remember...you always have pull-ups, chin-ups, and seated-isolates machine work. Seated Cables help my mid back exponentially!! I have to be really strict and not jerk or shake.

Max

Good form on back is Nr. 1 mistake i see people do in the gym. Yes going all out your form isn’t as perfect as the first repetition, but when you start out with shit form you’re asking for an injury and weak back development lol.

 

[Rigeu]

QUADS/CALVES (20/07/2021)
Leg extensions
Topsets: 15x115kg, 13x115kg
Backoff: 16x90kg

Pendulum squats (banded)
Topset: 10x60kg
Backoff: 16x45kg

HS iso lateral leg press (single leg)
Topset: 10x180kg
Backoff: 18x140kg

Bulgarian smith split squats
Topsets: 13x70kg, 12x70kg
Workset 3 cluster: 12x60kg ... 8x60kg ... 6x60kg + 10 sec iso hold after the last cluster

Standing calf raises
4x15x30kg

Very good quad workout! Strenght was good and pump from beginning to the end. Zero knee pain that’s also a big bonus

 

[samgraves82]

QUADS/CALVES (20/07/2021)
Leg extensions
Topsets: 15x115kg, 13x115kg
Backoff: 16x90kg

Pendulum squats (banded)
Topset: 10x60kg
Backoff: 16x45kg

HS iso lateral leg press (single leg)
Topset: 10x180kg
Backoff: 18x140kg

Bulgarian smith split squats
Topsets: 13x70kg, 12x70kg
Workset 3 cluster: 12x60kg ... 8x60kg ... 6x60kg + 10 sec iso hold after the last cluster

Standing calf raises
4x15x30kg

Very good quad workout! Strenght was good and pump from beginning to the end. Zero knee pain that’s also a big bonus

Imma try the bulg split squats on smith tomorrow. Never done em that way but a great idea

 

[Rigeu]

Imma try the bulg split squats on smith tomorrow. Never done em that way but a great idea

Oh man you’re going to be in pain haha (in a good way), torture at the end of a workout! Especially if you keep a slow tempo it’s going to hurt like crazy.

 

[samgraves82]

Oh man you’re going to be in pain haha (in a good way), torture at the end of a workout! Especially if you keep a slow tempo it’s going to hurt like crazy.

Perfect

 

[Rigeu]

Perfect

Another great thing about the bulg in the smith is that you can 100% focus on your quads, you don’t need to stabilize like you need to do with a dumbell for example.

 

[samgraves82]

Another great thing about the bulg in the smith is that you can 100% focus on your quads, you don’t need to stabilize like you need to do with a dumbell for example.

I always have to put a finger or two on something for balance and that's why the Smith is so appealing v .