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Rigeu’s offseason log

IML Gear Cream!
BACK/R.DELTS/ABS (18/10/21)
T-bar rows
10x80kg
8x100kg
6x120kg (PR)
6x120kg (PR)

HS low row
10x120kg
8x140kg
6x160kg (PR)
6x160kg (PR)

HS wide grip iso lateral rows
10x120kg
8x140kg
6x150kg
6x150kg

Deadlifts
10x160kg
8x180kg
6x200kg
6x200kg

Reverse pec deck
4x15x89kg

Incline db curl
4x12x16kg

Rope crunches
4x20x90kg

Workout went really good! My strenght is improving rapidly and bodyweight is also raising slowly but steady. Really happy hoe things are going. Wednesday i got a check up with my coach, bodyfat gets measured and maybe something gets changed from the current protocol, who knows!
 
BACK/R.DELTS/ABS (18/10/21)
T-bar rows
10x80kg
8x100kg
6x120kg (PR)
6x120kg (PR)

HS low row
10x120kg
8x140kg
6x160kg (PR)
6x160kg (PR)

HS wide grip iso lateral rows
10x120kg
8x140kg
6x150kg
6x150kg

Deadlifts
10x160kg
8x180kg
6x200kg
6x200kg

Reverse pec deck
4x15x89kg

Incline db curl
4x12x16kg

Rope crunches
4x20x90kg

Workout went really good! My strenght is improving rapidly and bodyweight is also raising slowly but steady. Really happy hoe things are going. Wednesday i got a check up with my coach, bodyfat gets measured and maybe something gets changed from the current protocol, who knows!

Strong Lifts

Max
following as always
 
CHEST/DELTS (19/10/21)
Flat db press
10x50kg
8x60kg
6x65kg
6x65kg

Incline HS press
10x60kg
8x100kg
7x125kg
7x125kg

Standing cable chest fly (2 sec hold peak contration, every rep)
4x15x35kg

Plate loaded HS shoulder press
10x80kg
8x100kg
6x120kg
6x120kg

HS pin loaded chest press
3x10x75kg

Single arm cable side lateral
4x12x20kg

Seated life fitness side lateral machine
4x12x50kg

V-bar pushdowns
15x50kg
15x60kg
15x70kg
15x80kg
 
Had a check up with the coach today, he was very happy with my progress. My bodyfat has remained the same and my body weight has increased by 6 kg in a month. Of course not 6kg of muscle mass.. will be a lot of (IM) fluid and stomach contents, but clearly more massive.

Nutrition has been increased slightly to +- 4900 kcal on training days and 4100 on rest days.

For the next 4 weeks I got a new training split with the focus on legs.

Looks like this:
Mon - Legs (Focus quads/hams)
Di - Back and Biceps
Wo - Chest, shoulders and triceps
Do - Legs (focus hams)
Fri - Rest
Sat - Legs (all round + glutes)
So - Rest

Peds:
The only thing that’s going to increase is the DHB from 400mg to 600mg. During the 4 weeks leg emphasis, IGF1-LR3 gets added every other day at 20 mcg and this will slowly increase through out the weeks to a max of 50mcg.

Those are the changes.
 
Last edited:
LEGDAY 20/10/21
Lying leg curl
3-4 warm up sets
Then 2 workset of 8 resistance from workout partner, 3th set 8 reps the immediately 5 reps without the extra resistance and finish of with 10 partials

3x8x30kg last set + 5 reps without extra resistance + 10 partials

Barbell squats
Sets of 8 build up to one all out set
8x60kg
8x100kg
8x140kg
8x180kg
8x200kg

Bulgarian db split squat
10x30kg
10x40kg
10x50kg
10x60kg — 10 sec iso hold —dropset 10x50kg —- 10 sec iso hold — dropset 10x40kg

Pendulum squats (banded)
1 all out set van 8 reps
8x60kg

Stiff legged db deadlifts (3-4 sec negatives)
3x10x60kg

Standing calve raises
3 sets van 30 reps x 20kg
After every set do 10 single leg calf raises with bodyweight.

Really happy with the amount of weight i could squat. About half a year since i barbell squatted, so not bad at all! My workout partner couldn’t finish the workout after the dropsets and iso hold on the bulgarians he went for a puke fest
 
LEGDAY 20/10/21
Lying leg curl
3-4 warm up sets
Then 2 workset of 8 resistance from workout partner, 3th set 8 reps the immediately 5 reps without the extra resistance and finish of with 10 partials

3x8x30kg last set + 5 reps without extra resistance + 10 partials

Barbell squats
Sets of 8 build up to one all out set
8x60kg
8x100kg
8x140kg
8x180kg
8x200kg

Bulgarian db split squat
10x30kg
10x40kg
10x50kg
10x60kg — 10 sec iso hold —dropset 10x50kg —- 10 sec iso hold — dropset 10x40kg

Pendulum squats (banded)
1 all out set van 8 reps
8x60kg

Stiff legged db deadlifts (3-4 sec negatives)
3x10x60kg

Standing calve raises
3 sets van 30 reps x 20kg
After every set do 10 single leg calf raises with bodyweight.

Really happy with the amount of weight i could squat. About half a year since i barbell squatted, so not bad at all! My workout partner couldn’t finish the workout after the dropsets and iso hold on the bulgarians he went for a puke fest

!

Max
 
Get Shredded!
I’m walking funny today, sitting down is a pain in the ass

Literally! . I’m glad I have enough stretchy clothes this year. No having to go buy all new clothes during bulk season! Lol. The way I am eating is ridiculous but, my body is burning them up! At this rate I’ll have an ass like a donkey! Lol

Max
 
Literally! . I’m glad I have enough stretchy clothes this year. No having to go buy all new clothes during bulk season! Lol. The way I am eating is ridiculous but, my body is burning them up! At this rate I’ll have an ass like a donkey! Lol

Max

Hahaha! I know it’s really annoying, clothes that fitted perfectly last year, just doesn’t fit anymore right now.. especially pants!
 
Hahaha! I know it’s really annoying, clothes that fitted perfectly last year, just doesn’t fit anymore right now.. especially pants!

Pants or jeans are the worst ! I have to buy 42 waist and use a belt to bunch them up(looks ridiculous). I started buying 4-way stretch denim, but it is still hard to keep a normal look.
There are a few decent BB clothing sites for outer wear but, most are cheesy looking. ASOS has a few things. My gym clothes are covered but, going out ...not so much. I’ll keep looking though!

Max
 
Pants or jeans are the worst ! I have to buy 42 waist and use a belt to bunch them up(looks ridiculous). I started buying 4-way stretch denim, but it is still hard to keep a normal look.
There are a few decent BB clothing sites for outer wear but, most are cheesy looking. ASOS has a few things. My gym clothes are covered but, going out ...not so much. I’ll keep looking though!

Max

I used t hat the fact that Levi’s went to predominantly stretchy material but with size flux in the quads they are actually a pretty good product that allowed for growth.
Just my $0.02
 
BACK/HAMSTRINGS (22/10/21)
S.A. Front HS lat pulldown
10x60kg
8x65kg
6x70kg (PR)
6x70kg (PR)

Cable lat pulldowns
10x103kg
8x110kg
7x117kg
6x117kg

Dual rope cable pullovers
10x70kg
8x75kg
6x80kg
6x80kg

Lat stretchers
15x54kg
12x61kg
10x68kg

Seated leg curls
19x92,5kg (+2,5kg + 1 rep)
16x92,5kg (+2,5kg + 1 rep)
14x92,5kg (+2,5kg + 1 rep)
13x92,5kg (+2,5kg + 2 reps)

Lying leg curls
3x12x30kg

Stiff legged DB deadlifts
(heels elevated, 3 sec negatives)
4x20x52kg (+2kg)

Started with the Igf and really the most insane pumps i ever had, biceps just hurt while working out the lats. The people who were at the gym also addressed me immediately that i was looking fuller.
 
Cheatmeal time

First time making tomahawk steak!

Oh man it was amazing

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a91d01ddf986e922b65b143a4cf9e371.jpg

845b94105756febe91c043e089336a05.jpg
 
ARMS/CALVES/ABS (23/10/2021)
Superset:
Overhead rope extensions
3x15x45kg
Life fitness dip machine
3x12x120kg

Superset:
Lying db extensions
4x15x18kg
Dumbell hammer curls
4x10x22kg

Triset:
Reverse grip ez bar cable pushdowns
4x15x45kg
Ez bar cable pushdown
4x15x45kg
Barbell curls (3-4 sec negatives)
4x12/15x30kg

Single arm db preacher curls
4x10x16kg (+2kg)

Seated calve raises
4x12x55kg

Leg raises
4 x failure

Another great workout in the books, pumps on the igf1 is from another world, ridiculous!
 
LEGDAY 25/10/21
Lying leg curl
3-4 warm-up sets
Followed by 2 worksets off 8 met resistance from training partner, 3th set 8 reps followed by 5 reps without resistance followed by 10 partials.

3x8x30kg last set + 5 reps without extra resistance + 10 partials

Barbell squats
Sets van 8 until absolute failure
8x60kg
8x100kg
8x140kg
8x180kg
7x210kg (+10kg - 1 rep)

Bulgarian split squat in smith
10x30kg
10x40kg
10x50kg
10x60kg — 10 sec iso hold —dropset 10x50kg —- 10 sec iso hold — dropset 10x40kg

Pendulum squats (banded)
1 all out set van 8 reps
8x65kg (+5 kg)

Stiff legged db deadlifts (3-4 sec negatives)
3x10x65kg (+5kg)

Standing calve raises
2 warm up sets followed by 2 worksets... 10 reps, rest pause and 10 reps again, this is one set.
 
CHEST/SHOULDERS/TRICEPS 26/10/21
Incline db press10x20kg warm-up
10x30kg warm-up
10x40kg warm-up
10x50kg
10x60kg
8x60kg

Plate loaded HS flat press
(Slight pause at the bottom)
3x6x120kg

Decline barbell press
3x20x80kg

Incline flyes with manual resistance
(4 sec negatives)
4x8x22kg

Dumbell side laterals
3x10x20kg last set + 20 partials from below

Bent over db rear laterals
3x40x10kg

V-bar pushdowns
4x15x60kg

Overhead rope extensions
4x15x35kg + 20 sec stretch after every set
 
IML Gear Cream!
BACK/BICEPS/ABS 27/10/21
One arm db row
8x20kg warm-up
8x30kg warm-up
8x40kg warm-up
8x50kg
8x60kg
8x70kg
8x80kg

HS low row
4x8x140kg

Single arm cable lat pulldown
4x10x65kg

Incline db row
3x10x40kg

Banded hyper extensions
4x12x blue res. band

Fat grip barbell curls (3-4 sec negatives)
4x10x30kg

One arm db preacher curls
4x10x14kg

Leg raises
4 x failure
 
Wow brother good work and that steak had me drooling as I'm starving to death on chicken today.

Thanks XOTG85! Doing my best. Haha the steak was really really good! Better then expected for a first time making it on a gas bbq

Man i could eat steak everyday!!!
 
Thanks XOTG85! Doing my best. Haha the steak was really really good! Better then expected for a first time making it on a gas bbq

Man i could eat steak everyday!!!

I love meat! I am seeing if my family in another state (known for #1 Hunting experiences & yield) will know someone who will sell me 80kilos of ground venison and/or elk , even antelope. They are all super low fat , being wild and have lower cholesterol. I am currently buying Bison(which is great) but not @ 10usd per lb , basically 19€ per kilo. That may be cheap for you guys , IDK. Trying to get wild game(above) cut and wrapped for under $7-8lb
Which is what 96/4% lowfat beef costs here at the store. The flavor of elk and venison is 3x better than other red meats !!

Max
 
100% agree about the Elk and Venison. I can’t get Bison here which is a shame..

The prices for quality red meat here in Europe / the Netherlands are ridiculous. Same goed with nordic salmon which is my favourite protein source! So it’s a lot of chicken for me unfortunately haha..
 
HAMSTRINGS/CALVES 28/10/21
Single leg seated leg curls
(12 reps right, 12 reps left, without rest breaks until 4 sets are complete)

4x12x25kg

Ham killer
3 sets till failure (12, 10, 9)

Watson leg press (high & wide)
3x15x360kg

Dumbell iso tension
(On a decline bench with a db between the legs)
3 x 30 sec x 24kg

Seated calve raises
4x12x57,5kg (+2,5kg)
 
LEGS 30/10/21
Sumo stance DB squats (paused at the bottom)
4x15x80kg

Butt blaster
12x60kg
12x80kg
12x90kg

Bulgarian split squat (3-4 sec ecc./glute focus)
3x12x60kg

Leg extensions
(2 all out set)
Set #1
10x 105kg + 4x with help of trainingspartner ... 5x forced reps + 10 sec iso hold

Set #2
10x105kg ds 8x85kg ds 8x55kg (+4 reps with spot) + 5 forced reps + 10 sec iso hold

Seated calf raises
5x15x40kg

Rope crunches
4 x failure
 
100% agree about the Elk and Venison. I can’t get Bison here which is a shame..

The prices for quality red meat here in Europe / the Netherlands are ridiculous. Same goed with nordic salmon which is my favourite protein source! So it’s a lot of chicken for me unfortunately haha..

I feel you. They raised all red meat prices here too. Cheapest meat here(besides canned sardines $1usd for tin with 80g protein); is chicken (leg quarters are cheapest, then whole, the bone in breast w skin). Well, at least it is a great source. I’m waiting for prices to go even higher...I’m always looking for specials and bulk discounts. Killing it by the way

Max
 
LEGS 30/10/21
Sumo stance DB squats (paused at the bottom)
4x15x80kg

Butt blaster
12x60kg
12x80kg
12x90kg

Bulgarian split squat (3-4 sec ecc./glute focus)
3x12x60kg

Leg extensions
(2 all out set)
Set #1
10x 105kg + 4x with help of trainingspartner ... 5x forced reps + 10 sec iso hold

Set #2
10x105kg ds 8x85kg ds 8x55kg (+4 reps with spot) + 5 forced reps + 10 sec iso hold

Seated calf raises
5x15x40kg

Rope crunches
4 x failure
Ouch. Bet those extensions were murder
 
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