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Rigeu’s offseason log

Push50 said:
Awesome squats weight. Killin it bro just keep an eye on those knees.
Click to expand...

Thanks bro! Next week i’ll be doing a little bit more pre-exhaustion and time under tension work instead of going heavy as fuck just to take some stress of my knees.
 
Got some new goodies from the one and only Purity Source Labs.

You can follow my sponsored logbook and see how and when i’m going to use these products.

Once again thankyou to Vision and the PSL team taking care of their sponsored athletes!

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Next week i’ll going into week 8 of this blast. The DHB will get swapped out for Primo at 600mg per week. Furthermore YK-11 will be added at 15mg ED and last but not least the PEG MGF will be added at 200mcg on off days.
 
From next week the cycle will look like this:

375mg Test E EW
600mg Primo EW
160mg Parabolan EW
50mg Oxy pre workout (only workout days)
15mg YK-11

4 iu HGH ED
25mcg IGF1-LR3 (only pre-workout / WO days)
200mcg PEG MGF (only rest/off days)

Everything is from PSL —> Euro Pharmacies
 
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Any who does have experience with PEG MGF?

What was the protocol like and what did you got out of it?
 
ARMS/CALVES/ABS 13/11/21
Superset 1:
Straight bar pushdowns 4x15x80kg
Alternating db curls 15, 12, 10, 8

Superset 2:
Preacher curl machine 4x12x45kg
Dips machine 4x15x120kg

Superset 3:
Seated overhead DB extensions 4x10x50kg
Dumbell hammer curls 4x10x20kg

Superset 4:
Wide grip cable curls 3x15x50kg
Rope pushdowns 3x15x40kg

Standing calf raises superset BW calf raises
4x12x50kg - 4x10xBW

Decline bench crunches
4 x BW x failure

Post workout shape update at 249 lbs this morning:

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Pumped

Max
 
CHEST/SHOULDERS/TRICEPS 08/11/21
Incline db press
10x20kg warm-up
10x30kg warm-up
10x40kg warm-up
10x50kg
10x60kg
10x60kg

Plate loaded HS flat press
(Slight pause at the bottom)
3x6x130kg (+5kg)

HS Iso-lateral benchpress
3x20x40kg

Incline flyes with manual resistance
(4 sec negatives)
4x8x26kg (+2kg)

Unilateral standing machine side laterals
4x12x10kg last set + 20 partials vanuit onderin,

Reverse pec deck
3x40x68kg

V-bar pushdowns
4x15x75kg

Overhead rope extensions
4x15x35kg + 20 sec hold in the stretch
 
Capthowdy87 said:
Damn man looking great for being in the off season . Nice and lean still
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Thankyou! I’m pretty blessed with my metabolism, but i got a hard(er) time putting on mass. Eating 5400 kcals on training days currently it’s getting harder but whatever it takes
 
Did something completely out of the box today. Since i got some niggles with my knees i didn’t went heavy on legday today but did a gaint set leg workout. The pump was INSANE and i was gasping for air at the end of every set I felt my quads way better then i normally do, i think going (too) heavy my glutes are taking over. Tomorrow i got a new check up with my coach, i’ll also let him now, maybe i’ve to adjusting something in my leg workouts to really isolate more instead of heavy loading.

The workout went as following:

4 gaint sets (no rest in between, after completing a full set take 2-3 min rest and repeat)

1. Leg extensions 20 reps
2. Lying leg curls 20 reps
3. Close stance 45 degree leg press 20 reps
4. Reverse v-squat machine 20 reps
5. Horizontal machine leg press 20 reps

After finishing of the gaint sets i did one more set on the leg extensions 15 reps with 5 sec holds at the top between every rep.

Stiff legged db deadlifts (slow and controlled)
3x15x40kg

Standing calf raises superset with BW Calf raises
5x10x50kg - 5x10xBW
 
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Yesterday’s workout was back, biceps and abs today hamstrings.

HAMSTRING/CALVES 18/11/21

Superset
Lying leg curl 4x20x20kg
Seated leg curl 4x10x50kg (Peak contractions, 1 sec hold rep 1, 2 sec hold at rep 2 all the way to 10 sec hold and 10 reps)

At this point my hamstrings where absolutely pumped like crazy!

Nordic ham curl
15xBW
12xBW
11xBW

V-squat goodmornings
3x15x140kg

DB hamstring iso tension
3 x 30 sec hold x 28kg

Abductor machine
3x20x152,5kg

Superset:
Seated calve raises 4x15x40kg
Standing calf raise 4x10x40kg
 
Rigeu said:
Did something completely out of the box today. Since i got some niggles with my knees i didn’t went heavy on legday today but did a gaint set leg workout. The pump was INSANE and i was gasping for air at the end of every set I felt my quads way better then i normally do, i think going (too) heavy my glutes are taking over. Tomorrow i got a new check up with my coach, i’ll also let him now, maybe i’ve to adjusting something in my leg workouts to really isolate more instead of heavy loading.

The workout went as following:

4 gaint sets (no rest in between, after completing a full set take 2-3 min rest and repeat)

1. Leg extensions 20 reps
2. Lying leg curls 20 reps
3. Close stance 45 degree leg press 20 reps
4. Reverse v-squat machine 20 reps
5. Horizontal machine leg press 20 reps

After finishing of the gaint sets i did one more set on the leg extensions 15 reps with 5 sec holds at the top between every rep.

Stiff legged db deadlifts (slow and controlled)
3x15x40kg

Standing calf raises superset with BW Calf raises
5x10x50kg - 5x10xBW
Click to expand...

Nice leg workout Rigeu! I love that idea of Giant sets for legs! Good way to think outside the box and to work around some of your knee issues! That’s smart training right there!!
 
Lozo61479 said:
Nice leg workout Rigeu! I love that idea of Giant sets for legs! Good way to think outside the box and to work around some of your knee issues! That’s smart training right there!!
Click to expand...

And honestly my legs are still fucked today

The soreness in my quads is pretty intense still, i never got that when working them heavy (progressive) with longer rest periods in between.

I think my glutes take over a lot of work when going (top) heavy so definitely something i’m going to keep doing the next few weeks.
 
CHEST/SHOULDERS/CALVES
Flat db press
8x65kg
10x60kg

Incline HS press
10x150kg
12x120kg

Pin loaded HS chest press
3x10x96kg last set ds 8x64kg ds 8x33kg

HS machine chest fly
3x15x89kg

Single arm cable lateral raises
4x12x20kg

HS reverse peck deck
4x20x89kg

Standing calf raises
5x12x55kg
 
ARMS/ABS 21/11/21

Superset 1
Seated db curls 4x8x20kg
Ez bar cable pushdowns 4x10x90kg

Superset 2
Dumbell hammer curls 4x10x20kg
Seated overhead machine ext 4x10x50kg

Superset 3
Preacher curl machine 4x12x30kg
Lying db extensions 4x10x16kg

Dips machine
4x max weight x15

Machine shrugs
4x15x100kg

Superset
Bench crunches 4x failure
Leg raises 4x failure

Got another check in with the coach this week. Kcals got another increase, training days 5800, rest days 4800 kcals as my bodyweight started to stall at 249 lbs again. No changes at the PED’s.

Next 4 weeks will be focussing on arms as that is my second muscle group that needs more work.
 
Like the Calories your getting ! Right on

Max
 
LEGS/CALVES 22/11/21

Gaint sets (4 sets total)
Leg extensions peak contraction 20 reps
Lying leg curls 20 reps
Watson leg press 20 reps
Reverse v-squat 20 reps
HS iso lateral legpress 20 reps

Superset (2 sets total)
Leg extensions 10 reps
Walking BW lunges till failure

Stiff legged db deadlifts
3x15x50kg

Seated calf raises
5x15x40kg

Legs where insanely pumped!
 
BACK/BICEPS/ABS (24/11/21)
Single arm HS front pulldown
4x8x60kg

Incline db rows
4x12x40kg

Close grip cable rows
4x10x100kg

Lat pulldowns
4x8x103kg

HS pullover machine
4x8x80kg

Seated ez bar curls
4x15x30kg

Single arm DB preacher curls
4x8

Incline sit-ups
4 x failure

Workout are still going great, pretty happy with the offseason shape, bodyweight keeps stable despite de kcal increase.

Also got a date for the competition next year! 8 of May will be the competition date :)
 
CHEST/SHOULDERS (25/11/21)
Incline HS press
3x8x160kg

Flat bb press
5x5x130kg

Flat db press
4x8x50kg (last set hold for a 10 sec stretch)

HS machine chest flys
3x12x89kg

Dumbell side lateral raises
4x8x22kg (30 sec breaks between sets)

Bent over DB rear lateral raises
4x12x16kg (30 sec breaks between sets)

Overhead rope extensions
4x10x50kg

Skullcrushers
4x8x30kg
 
LEGS (26/11/21)
Seated leg curls
4x15x86kg

Panatta Hack squats (3-4 sec negatives)
Build up to 1 heavy set of 8
8x40kg
8x80kg
8x120kg
8x130kg

Smith machine lunges
3x15x40kg

Horizontal HS plate loaded leg press
3x30x120kg

Banded stiff legged deadlifts
3x8x140kg

Standing calf raises
3 sets - 10 reps, 10 sec hold repeat 2x (30 reps)
 
ARMS/ABS (27/11/21)
Superset 1
Ez bar cable curls 4x8x35kg
Dual rope pushdowns 4x12x50kg

Superset 2
Incline concentration db curls 4x8x14kg
Pronated db kickbacks 4x8x16kg

Superset 3
Machine preacher curls 4x8x45kg
Life fitness dips machine 4x12x120kg

Hanging leg raises
4x failure

Full bulkmode, 113kg / 249 lbs

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ARMS/CALVES 30/11/21
Superset 1
Seated dumbell hammer curls 4x8x20kg
Dual rope pushdowns 4x12x50kg

Superset 2
Life fitness seated biceps curls 4x8x65kg
Life fitness dip machine 4x10x140kg

Superset 3
DB Preacher curls 4x8x16kg
Incline DB extenions 4x10x20kg

Standing calve raises
6x8x70kg

Still going strong, reached an all time high bodyweight of 114kg (251lbs) today. About 2 months of bulking left so no time to waste!
 
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