Rigeuís offseason log

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  1. #31
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    Quote Originally Posted by Rigeu View Post
    CHINUPS/ARMS/ABS (24/12/2020)
    BW Chinups (neutral grip) 12, 9, 8, 7

    TRISET:
    Banded pushdowns 4x12x25kg resistance band
    Overhead banded extensions 4xAMRAPx25kg
    Dumbell curls 4x10x20kg

    SUPERSET:
    Lying DB extensions 4x10x20kg
    Dumbell hammer curls 4x10x20kg

    SUPERSET:
    Barbell triceps kickbacks 4x15x25kg

    Seated close grip BB concentration curls 4x12x25kg

    SUPERSET:
    Leg raises 4x20xBW
    abs crunches 4x10-12

    Short of time so very fast arm workout with some chinups and abs at home.

    Nice X-mas everybody!
    Nice . Do what you have to do. Work

    Merry Christmas

    Max

  2. #32
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    Quote Originally Posted by maxmuscle1 View Post
    Nice . Do what you have to do. Work

    Merry Christmas

    Max
    Thanks bro!! You to have a nice Xmas!

  3. #33
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    Did some back, biceps and abs at home with the equipment and weights i have at home. Not a bad one, got a solid pump! Tonight will be sushi for Boxing day so iín happy. What are you guys all eating??

    BACK/BICEPS/ABS (26/12/2020)

    BW Chinups (wide) 3x10
    Banded Chinups (close) 3x12 + 25kg res - band
    Banded Chinups (neutral) 2x8 + 25kg res - band
    One arm bb row 3x12x50kg

    SUPERSET:
    Banded barbell rows 3x15x70kg + 25kg band
    Banded barbell shrugs 3x10x70kg + 25kg band

    TRISET:
    Banded pullovers 3x12x25kg
    DB Pullovers 3x12x30kg
    Banded high row 3xAMRAPx25kg (20,20,20)

    Seated close grip BB concentration curls 4x12x32,5kg

    Bicycle crunches
    4x20



  4. #34
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    CHEST/SHOULDERS/TRICEPS (27/12/2020)
    Flat bb press
    12x50kg
    10x90kg
    8x110kg
    6x120kg
    6x130kg
    4x140kg
    8x110kg

    Paused Incline db press
    8x22kg
    8x32kg
    3x10x42kg

    OHP
    8x30kg
    8x50kg
    3x8x60kg

    Hex press
    3x10x25kg

    Incline DB flys
    3x15x22kg

    Triset:
    Dumbell rear lateral raises 4x12x14kg
    Dumbell side lateral raises 4x12x14kg
    Banded side lateral raises 4 x AMRAP

    Tate press
    4x10x14kg

    Today i got a push workout in at a friends house. He also got a small home gym with a adjustable squat/bench rack some weights, dumbells, barbells and bands. Pretty solid one, ofc not comparable with a gym workout, but enough to maintain

  5. #35
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    Yesterdays sushi dinner!

    What did you guys eat?
    Attached Thumbnails Attached Thumbnails B39FFA62-F56B-475A-AD3F-1F2CA540FF97.jpeg  

  6. #36
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    LEGS/CALVES (29/12/2020)
    Safety bar squats
    12x60kg
    12x100kg
    12x140kg
    12x160kg
    10x180kg

    ATX belt squats
    8x80kg
    8x160kg
    8x200kg
    4x10x230kg

    ATX Leg Extensions
    12x20kg
    12x40kg
    3x10x60kg last set ds 8x40kg ds 8x20kg

    ATX lying leg curls
    12x20kg
    10x30kg
    3x10x35kg

    Stiff legged DL on ATX belt squat
    10x80kg
    10x120kg
    10x160kg
    3x10x200kg

    Heel elevated DB bulgarian split squat
    3x12x40kg
    Last set ds + iso hold 10 sec > 10x30kg ds + iso hold 10 sec > 10x20kg

    Standing calf raises
    5x12x160kg + 5 partials

    Pretty good legday, despite having a shitty night of sleep. The way I try to make progress in recent weeks is mainly to gradually increase volume and repetitions. Here and there also some weight where possible, but since increasing weight is not always possible due to minimal equipment / weights, the above method is a bit easier until the lockdown ends and i can go all out in the gym

  7. #37
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    Quote Originally Posted by Rigeu View Post
    Yesterdays sushi dinner!

    What did you guys eat?
    A nice Starter!! !

    Max
    #luvsushi

  8. #38
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    Quote Originally Posted by maxmuscle1 View Post
    A nice Starter!! !

    Max
    #luvsushi
    Haha exactly, normally i would always go to all you can eat sushi, but because of the lockdown, restaurants are still closed

  9. #39
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    BACK/BICEPS/ABS (30/12/2020)
    Close grip pulldowns
    10x40kg warm-up
    10x60kg warm-up
    10x80kg warm-up
    10x90kg
    8x100kg
    12x80kg

    Barbell rows
    10x60kg
    10x100kg
    3x8x120kg

    Incline db rows
    4x12x30kg

    Dual rope pullovers
    4x12x30kg

    Single arm cable row
    12x30kg
    12x35kg
    12x40kg
    12x45kg

    Facepulls
    4x15x30kg

    Ez bar curls
    12x30kg
    12x35kg
    12x40kg
    2x10x45kg

    Seated db hammer curls
    10x15kg
    3x10x17,5kg last set ds 10x12,5kg

    Rope crunches
    4x20x40kg

    Great pull workout, only pull after legday is not a great idea with lower back. But it was not to bad, i just need to look for a new belt. the last few weeks I have been training without a belt and I notice it.

  10. #40
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    PUSH (31/12/2020)
    Incline bb press
    8x60kg
    8x80kg
    8x100kg
    8x110kg
    6x115kg

    Flat bb press
    3x8x110kg

    Seated db shoulder press
    10x40kg
    9x40kg
    8x40kg
    11x30kg

    ATX belt dips
    10xBW
    10xBW + 10kg
    9xBW + 10kg
    8xBW + 10kg
    Awesome excercise, you can really focus on the stretch on here.

    Incline db flys
    2x12x25kg
    Laatste set 10x25kg dropset 20x12,5kg

    Incline dumbell prone lateral raises
    3x12x12,5kg laatste set ds 12x7,5kg

    Upright rows
    3x12x50kg

    Rope pushdowns
    12x15kg
    12x20kg
    12x25kg
    12x30kg ds 15x15kg

    Deadstop lying kettlebel extensions
    4x10x16kg

    Last workout of 2020 and it was a good one.

    Happy new year everybody, hopefully on a better 2021!

  11. #41
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    Quote Originally Posted by Rigeu View Post
    PUSH (31/12/2020)
    Incline bb press
    8x60kg
    8x80kg
    8x100kg
    8x110kg
    6x115kg

    Flat bb press
    3x8x110kg

    Seated db shoulder press
    10x40kg
    9x40kg
    8x40kg
    11x30kg

    ATX belt dips
    10xBW
    10xBW + 10kg
    9xBW + 10kg
    8xBW + 10kg
    Awesome excercise, you can really focus on the stretch on here.

    Incline db flys
    2x12x25kg
    Laatste set 10x25kg dropset 20x12,5kg

    Incline dumbell prone lateral raises
    3x12x12,5kg laatste set ds 12x7,5kg

    Upright rows
    3x12x50kg

    Rope pushdowns
    12x15kg
    12x20kg
    12x25kg
    12x30kg ds 15x15kg

    Deadstop lying kettlebel extensions
    4x10x16kg

    Last workout of 2020 and it was a good one.

    Happy new year everybody, hopefully on a better 2021!
    Noice. Happy New Years Day

    Max

  12. #42
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    Quote Originally Posted by maxmuscle1 View Post
    Noice. Happy New Years Day

    Max
    Thanks bro, you too!!

  13. #43
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    ARMS/ABS (02/01/2021)
    BW chinups (neutral grip) as warm-up
    12, 10, 9, 8

    TRISET:
    Banded pushdowns 4x12x25kg resistance band
    Overhead banded extensions 4xAMRAPx25kg
    Barbell curls 4x10x45kg


    SUPERSET:
    Lying db extensions 4x10x20kg
    Pinwheel curls 4x10x20kg

    SUPERSET:
    Dumbell kickbacks 4x12x17,5kg
    Single arm concentration curls 4x12x14kg

    Leg raises
    4x20xBW

    Basic arm workout at home. BW keeps stable, but damn i canít wait till the gyms are opening again!

  14. #44
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    Pull (04/01/2021)
    Single arm cable pulldown
    10x15kg warm-up
    10x20kg warm-up
    8x30kg feeder
    3x10x40kg

    Wide grip cable row
    10x50kg
    10x70kg
    10x100kg
    3x10x110kg

    Bent over kettlebel rows
    4x12x32kg

    Wide grip pulldowns
    4x10x80kg

    RDLís
    10x60kg

    10x100kg
    10x140kg
    10x180kg
    8x200kg

    Rope facepulls
    4x20x30kg

    Single arm db preacher curl
    4x10x15kg

    Hammer curls
    4x12x17,5kg

    Rope crunches
    4x20x40kg

    Pretty good pull workout. A little bit more rhomboid focus because thatís whats lacking the most in my back. What excercises do you guys like to target the rhomboids??
    Last edited by Rigeu; 01-04-2021 at 11:18 AM.

  15. #45
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    Push (05/01/2020)
    Flat bb press
    12x50kg
    10x90kg
    5x110kg
    3x5x130kg

    Incline db press ( 3 sec negatives )
    12x42kg
    10x42kg
    8x42kg

    OHP
    8x50kg
    3x8x60kg

    Hex press
    3x12x26kg

    Incline DB flys
    3x12x24kg

    Superset:
    Seated dumbell side lateral raises 3x12x15kg
    Seated dumbell front lateral raises 3x12x15kg

    Single arm overhead triceps extensions
    3x10x15kg

    Barbell pullover press

    3x10x50kg

    Still able to do some pretty solid workouts even in the middle of a lockdown. Gyms probably will stay closed until February. So for now still training at home gyms or my physiotherapist his gym.

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