Rigeuís offseason log

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  1. #181
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    Rigeuís offseason log

    Quote Originally Posted by Rigeu View Post
    Lol yeah better than nothing, if you think about it itís so much bullshit. Covid screwing up everything. Last week it was cold so i trained in a hoodie, but next week itís going to be 22+ degrees so thatís perfect
    71 deg F! Lol. 22-24c is perfect all year for me! One thing I hate is too cold or too hot! In Hawaii it rains the most but, it doesnít bother you. Quick and Warm...just happens waaaay too much!

    Max

  2. #182
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    BACK/BICEPS (28/03/2021)
    Reverse grip HS pulldowns (single arm)
    10x15kg
    10x30kg
    10x45kg
    10x55kg
    8x60kg

    HS reverse row
    12x60kg
    12x90kg
    10x120kg
    Cluster set: 5x120kg ... 5x120kg ... 5x120kg ... 5x120kg

    HS high row
    12x90kg
    12x120kg
    10x130kg
    Cluster: 5x130kg ... 5x130kg ... 5x130kg ... 5x130kg

    HS low row
    12x70kg
    12x90kg
    12x110kg

    Facepulls
    4x12x45kg

    Ez bar curls
    12x30kg
    12x40kg
    2x10x45kg

    Preacher curl machine
    12x20kg
    10x25kg
    8x30kg ds 8x20kg ds 10x10kg

    Great back workout, at the end my back was completely fried lol. It was very busy at the free weight zone so for the very first time i only did machines, but all felt very good!

  3. #183
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    PUSH (30/03/2021)
    Incline bb press
    8x60kg
    8x80kg
    8x100kg
    8x110kg
    7x115kg

    Decline HS press
    3x8x120kg

    Flat HS chest press
    12x40kg
    10x80kg
    8x100kg
    8x100kg ds 12x40kg

    Dumbell flys
    12x20kg
    12x22,5kg
    12x26kg

    HS shoulder press
    3x10x60kg

    Plate loaded side lateral raises
    4x10x10kg last set superset with db raise 12x16kg

    Dip machine
    12x70kg
    10x100kg
    2x8x120kg

    V-bar pushdowns
    12x50kg
    12x60kg
    2x12x70kg

    Overhead rope extensions
    3x10x45kg

  4. #184
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    LEGS (31/03/2021)
    Barbell squats
    8x60kg
    8x100kg
    8x140kg
    8x160kg
    2x8x180kg

    Single leg HS legpress
    12x100kg
    12x125kg
    12x150kg
    12x170kg

    Single leg Leg extensions
    15x20kg
    15x25kg
    2x12x30kg last set ds 8x20kg ds 8x10kg

    Seated leg curls
    15x50kg
    2x12x60kg
    12x40kg (2 sec hold at the bottom and squeeze)

    GHR
    10xBW
    8xBW
    7xBW
    6xBW

    Very solid leg workout, still able the increase weight while cutting. Instead of doing a back off set at squats i decided to do 2 sets with 180 for 8 reps. Felt really good and strong.

  5. #185
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    Nice increase in weight

    Max

  6. #186
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    Quote Originally Posted by maxmuscle1 View Post
    Nice increase in weight

    Max
    Definitely i hope this holds on as long as possible

  7. #187
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    ARMS/ABS/CALVES (01/04/2021)
    Single arm DB preacher curls
    15x12kg
    12x14kg
    10x16kg
    2x8x18kg

    Rope pushdowns
    15x30kg
    12x45kg
    3x12x60kg

    Cable curls
    12x45kg
    10x55kg
    8x60kg

    Dips
    20xBW
    17xBW
    15xBW
    13xBW

    Dumbell hammer curls
    4x10x20kg last set ds 10x10kg

    Ez bar overhead extensions
    15x35kg
    12x45kg
    2x10x55kg

    Calf raise on leg press
    15x75kg
    15x100kg
    3x15x115kg

    Leg raises
    4x20xBW

    Everything going as planned! Bodyweight is decreasing little by little and I now also see progress almost every day. Power and energy level are also still good, but in the coming weeks I will go down a bit in calories and eventually switch to a carb cycle approach.

    Tomorrow friends will come over and probably we going to order some good food. Sunday at my parents house it will be Italian so 2 days with "cheats". Ofcourse i will compensate some calories during the day and from next week on iíll decrease the calories even more.

    There will also be some new addition to the cycle very soon. As soon as they arrive iíll let you know Letís bring the summer shreds to the next level.

  8. #188
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    BACK/REAR+SIDE DELT (03/04/2021)
    HS plate loaded lat pulldown
    12x60kg
    12x90kg
    10x110kg
    8x120kg

    HS high row
    12x90kg
    12x130kg
    2x10x140kg

    Single arm HS low row
    12x45kg
    12x60kg
    2x10x75kg

    RDLís
    8x60kg
    8x100kg
    8x140kg
    8x180kg
    6x200kg

    Facepulls
    4x20x45kg

    Seated db side lateral raises
    4x20x10kg

  9. #189
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    PUSH (05/04/2021)
    Decline bb benchpress
    12x60kg warmup
    10x80kg warmup
    8x100kg warmup
    8x120kg
    7x140kg topset
    9x120kg backoff

    HS incline press
    3x10x100kg

    Weighted dips
    11xBW+20kg
    10xBW+20kg
    9xBW+20kg

    HS shoulder press
    8x70kg
    8x80kg
    8x90kg
    6x90kg ds 8x60kg

    Dumbell fly
    3x8x25kg laatste set ds 8x14kg

    Plate loaded side lateral raises
    4x12x10kg

    Straight bar pushdowns
    3x12x70kg

    Single arm cable extensions
    3x12x25kg

    Lying DB extensions
    3x8x20

    Had a really great workout, even though it was very cold outside and I trained with a sweater and all on a very good pump. Definitely from the Easter cheats: p Strength was still good too. By the way, weight was still at 103kg this morning so virtually no damage from the cheats, but really clearly drier, harder and fuller.

    Adjustments for this week:
    - Cardio goes from 4x20 min to 4x25 min;
    - 3200 calories training days, 3000 calories rest days;
    - Clen dose too 80mcg ED;
    - from Thursday I also have an exercise bike at home and will apply 2-3x pw fasted cardio with Yohimbine hcl at 20mg.

  10. #190
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    I like 80mcg time!!

    Max

  11. #191
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    Quote Originally Posted by maxmuscle1 View Post
    I like 80mcg time!!

    Max
    Normally 80mcg is the sweet spot for me with clen, so im excited!

  12. #192
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    LEGS (06/04/2021)
    ATX belt squats
    10x50kg
    10x90kg
    10x130kg
    10x170kg
    10x210kg
    10x240kg
    10x270kg

    Front squat superset into back squats
    4x10x100kg <> 4x10x100kg
    On paper this doesnít look that, until you go from the front squat to the backsquats haha. After every set i needed to take a couple minutes to catch my breath and after 4 sets my quads where so pumped and toasted

    Single leg plate loaded leg extensions
    4x15x20kg

    Plate loaded lying leg curls
    4x10x40kg

    Stiff legged db deadlifts
    3x12x40kg

  13. #193
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    Rigeuís offseason log

    Front and back squat Supersets!!

    Max
    #crazysore

  14. #194
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    Quote Originally Posted by maxmuscle1 View Post
    Front and back squat Supersets!!

    Max
    #crazysore
    Oh man my legs are ridiculously sore today, not funny trying to sit down on the toilet

  15. #195
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    PULL (07/04/2021)
    Single arm HS reverse lat pulldown
    10x25kg
    10x40kg
    10x50kg
    8x60kg
    10x50kg (beide armen)

    HS reverse row
    12x60kg
    12x90kg
    3x10x120kg

    HS low row
    12x40kg
    12x70kg
    12x100kg
    10x130kg
    2x10x140kg

    HS high row
    4x12x120kg

    Bent over db rear lateral raises
    4x15x12kg

    Single arm machine preacher curls
    12x15kg
    10x17,5kg
    2x8x20kg

    Seated incline db hammer curl
    4x10x16kg

    Barbell curls
    3x10x40kg

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