• 👋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!
  • 💪Check Out IronMag Labs Andro Hard® - Powered by R-Andro & Epi-Andro! 💊
  • 👉Check Out Platinum Pharms🌽Corn Hole Sale!🌽

Rigeu’s offseason log

IML Gear Cream!
BACK/BICEPS/ABS 22/12/21
One arm machine row
3x8x100kg

Chest supported t-bar row
4x10x75kg

Neutral grip cable row
4x10x100kg

Mag grip (medium width) pulldowns
3x10x80kg

Wide grip assisted pull ups
3x8

Gym 80 Preacher curl machine
4x10x40kg

Db hammer curls
4x8x20kg

Leg raises and incline sit ups
4 x failure

Insane pump in the back, man what do i love chest supported t-bar rows! Only excercise for back i miss in the gym i normally workout at.
 
Last edited:
LEGS/CALVES 24/12/21
Leg extensions
4x10x100kg

Single leg machine leg press
4x10x100kg

Lying leg curls
4x10x75kg

Gym 80 hack squat (3 sec negatives)
10x60kg
10x80kg
10x100kg
10x120kg
10x140kg

Barbell stiff legged deadlifts
4x10x140kg

Seated calf raises
5x10x60kg

Time to enjoy some holiday foods! Merry Xmas everybody
 
ARMS/ABS 25/12/21
Seated db curls (3 sec negatives)
4x8x16kg

Cable rope hammer curls
4x10x50kg

DB preacher curls
4x10x14kg

Dual rope triceps extensions
4x12x50kg

Dip machine
4x10x120kg

Overhead rope extensions
4x10x45kg + 10 sec hold at the stretch after every set

Leg raises
4x failure

Quick arm workout before we’re going to the family for Christmas.
 
Rigeu said:
ARMS/ABS 25/12/21
Seated db curls (3 sec negatives)
4x8x16kg

Cable rope hammer curls
4x10x50kg

DB preacher curls
4x10x14kg

Dual rope triceps extensions
4x12x50kg

Dip machine
4x10x120kg

Overhead rope extensions
4x10x45kg + 10 sec hold at the stretch after every set

Leg raises
4x failure

Quick arm workout before we’re going to the family for Christmas.
Click to expand...

Keep it up Rigeu! maak je klaar voor 2022 mijn vriend!!

Max
 
Rigeu said:
Thanks buddy really appreciate you still following
My journey
Click to expand...

Always! Gotta have my Amsterdam Connection and long time lifting buddy by proxy of the digital world
giphy.gif

Max
 
LEGS/CALVES 27/12/21
Lying leg curl
4x10x75kg last set ds 8x50kg ds 8x30kg

45 degree Legpress
8x160kg
8x200kg
8x240kg
8x280kg
8x320kg
8x360kg

Gym 80 reverse hack squat (3 sec negatives)
4x10x280kg

Single leg leg extensions
4x10x40kg last set ds 8x25kg ds 8x15kg

Dumbell stiff legged deadlifts
3x12x50kg

Standing calf raises
3x10x70kg
1 set >50% 10x35kg… 10 sec hold at the top 10x35… 10 sec hold at the top 10x35kg… 10 sec hold at the top … 10x35kg… 10 sec hold at the top
 
CHEST/SHOULDERS 28/12/21
Gym 80 chest press machine
8x120kg
8x130kg
8x135kg ds 8x105kg ds 8x85kg

Incline bb press
3x10x100kg

Incline db press
4x8x50kg

Machine chest flys
3x12x80kg

Paused DB shoulder press
3x10x30kg

Reverse pec deck
3x25x75kg

6 ways
3x8x7kg
 
BACK/ABS 29/12/21
Meadows row
3x8x50kg

Chest supported t-bar row
4x10x75kg

Gym 80 machine row (neutral grip)
4x10x100kg

Gym 80 pulldown machine (neutral grip)
4x10x135kg

Hyperextensions
3x20xBW

Seated db curls
4x12x16kg

Leg raises and incline situps combo
4 sets to failure
 
Get Shredded!
I like the neutral and varied grips when training. Hits the muscles completely different. It’s helping me (improve) the muscle look of certain areas a lot. We may not be able to lose/gain by spot yet, but we sure can improve any area just by working harder and switching things up as we go. Keep it up Rigeu , my friend from far away (but only a text away) !

Max
 
maxmuscle1 said:
I like the neutral and varied grips when training. Hits the muscles completely different. It’s helping me (improve) the muscle look of certain areas a lot. We may not be able to lose/gain by spot yet, but we sure can improve any area just by working harder and switching things up as we go. Keep it up Rigeu , my friend from far away (but only a text away) !

Max
Click to expand...

Exactly! The back has so much areas to hit and every single way of gripping hits the muscle in a little bit different way. Lats, traps, rhomboids, Teres Etc. If you want to have full 3D thick and wide back include excersices from all angles, the once you feel the most and improve on them ;)
 
LEGS/CALVES 31/12/21
Lying leg curls
4x10x75kg

Leg extensions (1 sec hold at the top)
4x10x100kg

Adductor machine
4x10x125kg

Gym 80 hack squats
8x60kg
8x100kg
8x140kg
8x160kg
8x180kg
8x200kg

Stiff legged barbell deadlift
4x10x150kg

Seated calf raises
6x10x60kg

Last legday of the year, made sure it was a good one!
 
ARMS/ABS 01/01/22
Dumbell hammer curls
4x8x20kg

Barbell curls 1,5s
4x8x35kg

Ez bar preacher curls (3 sec negatives)
4x8x30kg

V-bar pushdowns
4x12x85kg

Bent over triceps extensions
4x10x60kg

Seated overhead rope extensions
4x10x50kg + 10 sec hold in the stretch

Leg raises
4 sets till failure

LEGS/CALVES (03/01/22)
Leg extensions (4 sec negatives)
4x8x120kg last ds 10x80kg ds 10x60kg

Lying leg curls (4 sec negatives)
5x8x80kg

Smith machine squats
8x60kg
8x100kg
8x140kg
8x160kg
8x180kg
8x190kg

Gym 80 reverse hack squat (paused)
4x8x230kg

Dumbell stiff legged deadlift
4x12x50kg

Standing calf raises
6x15x50kg

262 lbs this morning, 2 more weeks until my competition prep is going to start (16 weeks out). Workout still going strong, food intake is this hardest part right now… i’m constantly full as fuck and bloated. Food intake on TD is 6500 and NTD 5500. Holding a lot of water but that’s nothing special at this amount of calories. 2 more weeks of holding this bodyweight and then the fun begins.
 
Rigeu said:
ARMS/ABS 01/01/22
Dumbell hammer curls
4x8x20kg

Barbell curls 1,5s
4x8x35kg

Ez bar preacher curls (3 sec negatives)
4x8x30kg

V-bar pushdowns
4x12x85kg

Bent over triceps extensions
4x10x60kg

Seated overhead rope extensions
4x10x50kg + 10 sec hold in the stretch

Leg raises
4 sets till failure

LEGS/CALVES (03/01/22)
Leg extensions (4 sec negatives)
4x8x120kg last ds 10x80kg ds 10x60kg

Lying leg curls (4 sec negatives)
5x8x80kg

Smith machine squats
8x60kg
8x100kg
8x140kg
8x160kg
8x180kg
8x190kg

Gym 80 reverse hack squat (paused)
4x8x230kg

Dumbell stiff legged deadlift
4x12x50kg

Standing calf raises
6x15x50kg

262 lbs this morning, 2 more weeks until my competition prep is going to start (16 weeks out). Workout still going strong, food intake is this hardest part right now… i’m constantly full as fuck and bloated. Food intake on TD is 6500 and NTD 5500. Holding a lot of water but that’s nothing special at this amount of calories. 2 more weeks of holding this bodyweight and then the fun begins.
Click to expand...

That’s a lot of food. I’m hard pressed most of the time just to get 3-3500 calories down. Keep it up brother. Only 16 weeks!
 
Push50 said:
That’s a lot of food. I’m hard pressed most of the time just to get 3-3500 calories down. Keep it up brother. Only 16 weeks!
Click to expand...

Thanks bro, haha yes this is next level, but i also can’t complain about the results i’m at my biggest ever right now. 18 weeks from now on, at 16 weeks out we will start dropping kcals and going into a cutting phase.
 
BACK/BICEPS/ABS 06/01/22
Neutral mag grip cable row
2-3 warm-up sets
20x100kg
12x110kg topset
15x70kg back off

Smith machine rows
12x120kg
10x120kg
15x70kg

Close grip pulldowns
18x70kg
15x70kg
14x70kg

Single arm Nautilus pulldowns
20x35kg
2x15x40kg

Pulldown machine
3x10x100kg

Nautilus biceps curls (single arm)
4x10x40kg

Incline cable curls
4x15x20kg

Leg raises into incline situps combo
4 sets to failure

Went for a 35 min drive to an old school gym with one of my friends, it looked like a dungeon (no joke) with some very solid old school equipment. Mostly Penatta and Nautilus. Very hardcore atmosphere and a great workout!
 
ARMS/ABS 08/01/22
Cable curls
4x12x60kg

Dumbell hammer curls
4x8x20kg

Single arm preacher curls machine
4x8x30kg last set ds 8x22,5kg ds 8x17,5kg

V-bar pushdowns
4x20x70kg

Bent over cable triceps extensions
4x20x50kg

Dip machine
4x8x120kg last set ds 8x100kg ds 8x80kg

Leg raises
5 x failure
 
IML Gear Cream!
CHEST/SHOULDERS/TRICEPS 10/01/22
Incline paused db press
15x50kg
12x50kg
10x50kg
8x50kg

Incline bb press
3x6x110kg

Machine chest flys
4x10x90kg

Neutral grip machine press
4x8x100kg

Dumbell prone lateral raises
3x12x14kg

Single arm Cable side lateral raises
3x20x15kg

Reverse peck deck
3x30x75kg

Dual rope cable extensions
4x15x40kg

Very good chest workout, pump was nasty!
 
BACK/BICEPS/ABS 11/01/22
Meadows row
8x40kg
8x45kg
8x50kg
8x55kg

Wide grip cable row
4 sets 8-15 reps

Wide grip cable pullovers
4 sets 12 reps

Dual handle cable rows
4 sets 10-15 reps

Rack pulls
8x70kg
8x110kg
8x150kg
8x190kg
8x230kg
8x260kg

Barbell curls
4x10x35kg

Leg raises
4 sets 20 reps

QUADS/ADD/CALVES
Leg extensions
3x15x80kg (4-5 sec rp) 5x80kg (4-5 sec rp) 5x80kg

Adductor machine
15x100kg
12x120kg
12x120kg

Gym 80 hack squat
10x40kg
10x80kg
10x120kg
10x160kg
10x200kg

Dumbell walking lunges
3x15x40kg

Paused bb squat
3x15x100kg

Seated calf raises
5x15x40kg

Last week of bulking. Never thought i would be happy to start cutting, but last weeks were very hard (force feeding all the way). First time pushing my kcals this high, about 7000 on TD and 6000 on NTD. Now let’s see what’s left once all the fat is gone :)

I’ll make a update about the cycle and everything next week, if something will change. Monday i got my check in planned with the coach.
 
BACK/HAMSTRINGS 14/11/22
Assisted pull-ups
15, 12, 10, 8 (last set ds x10)

Neutral grip pulldowns
15x65kg
12x80kg
10x95kg
8x105kg ds 12x60kg

Close grip pulldowns
15x60kg
12x70kg
10x80kg
8x90kg ds 12x80kg

Lying hamstring curls
20x50kg
15x60kg
12x70kg
10x75kg

Single leg ham curls
15x20kg
15x25kg
15x30kg

Stiff legged db deadlift
4x15x50kg
 
ARMS/CALVES/ABS 15/11/22
Superset1:
Rope pushdowns (2 sec pause at the contraction) 4x15x40kg
Alternating db curls 4x10x18kg

Superset 2:
Lying db extensions 4x15x16kg
Barbell preacher curls 4x12x30kg

Superset 3:
Ez bar overhead extensions 4x15x30kg
Dumbell hammer curls 4x10x20kg

Standing calf raises
4x12-15x40kg

Hanging leg raises
4 x failure
 
PUSH 17/01/22
Flat HS press
10x40kg
10x80kg
10x120kg
10x160kg
12x120kg

Incline bb press
2x8x120kg
10x100kg (paused reps)

Flat db press
4x8x50kg

HS chest flys
4x15x82kg

Standing side lateral raise machine
3x15x7,5kg

Life fitness machine side laterals
15, 13, 12 x 35kg

Single arm rope extensions
4x15x20kg

16 weeks out right now, we’ll be starting to decrease kcals a little bit but no big changes currently.

Current BW: 262 lbs / 120kg
Kcals TD: 6400
Kcals NTD: 5400

Cardio: 25 min on the excercise bike or crosstrainer every day

Gear (all from PSL, Euro-Pharmacies)
375mg test e EW
400mg Primo EW
160mg Parabolan EW
4 iu HGH
 
Rigeu said:
PUSH 17/01/22
Flat HS press
10x40kg
10x80kg
10x120kg
10x160kg
12x120kg

Incline bb press
2x8x120kg
10x100kg (paused reps)

Flat db press
4x8x50kg

HS chest flys
4x15x82kg

Standing side lateral raise machine
3x15x7,5kg

Life fitness machine side laterals
15, 13, 12 x 35kg

Single arm rope extensions
4x15x20kg

16 weeks out right now, we’ll be starting to decrease kcals a little bit but no big changes currently.

Current BW: 262 lbs / 120kg
Kcals TD: 6400
Kcals NTD: 5400

Cardio: 25 min on the excercise bike or crosstrainer every day

Gear (all from PSL, Euro-Pharmacies)
375mg test e EW
400mg Primo EW
160mg Parabolan EW
4 iu HGH
Click to expand...

Love The Cycle ingredients!!

Max
 
maxmuscle1 said:
Love The Cycle ingredients!!

Max
Click to expand...

Thanks Max! I really enjoy running primo, for me it’s almost side effect free, with the addition of parabolan you got a super stack. Tren a will only
come in when i’m in a big deficit of kcals.
 
Rigeu said:
Thanks Max! I really enjoy running primo, for me it’s almost side effect free, with the addition of parabolan you got a super stack. Tren a will only
come in when i’m in a big deficit of kcals.
Click to expand...

Hells yeah. The ace is only needed at the end; for that sweat beaded, ripped look!

Primo is sweet !
Max
 
BACK/BICEPS/ABS (18/01/22)
Wide grip cable rows
15x100kg
15x100kg ds 12x70kg ds 12x50kg

HS low row
120kg x 12, 10, 9

Close grip cable rows (1 sec hold at contraction)
15x70kg
12x80kg
10x90kg
8x100kg ds 12x70kg

Rack pulls from mid chin
15x100kg
12x140kg
10x180kg
8x220kg

Reverse pec deck
82kg x 25, 23, 21, 20

Single arm cable curls
20x20kg
12x25kg
10x25kg

Barbell preacher curls
12x30kg
2x10x30kg

Decline bench crunches
4x20xBW

Back was insanely pumped
 
Kicking Ass Rigeu ! How the Para Freak Strength!? I’m working on my Duo Lingo for a trip ! 2 languages at once ! Shit is phenomenal actually - just 10-15 or 20min a day . I laughed because when I flew out , my 12 yr old cousin came to dinner and was speaking full Spanish! I about shit ! I can speak, write , and sometimes understand it , lol. But he said , I’ve never taken Spanish , just have used “Duo Lingo” for 2 weeks . It was pretty awesome . Idk about my accent being great but , I will at least be able to chill and hang out . I bet your feeling the power ...

Max
 
Back
Top