• 👋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!
  • 💪IronMag Labs® 30% Off Easter Sale👉www.ironmaglabs.com Coupon code: EASTER30🐰

Rigeu’s offseason log

Thanks mate!! :cool:

I’d be dead after that eh! . A lot of volume and weight along with multiple technical styles. I like it!
giphy.gif
 
I’d be dead after that eh! . A lot of volume and weight along with multiple technical styles. I like it!
giphy.gif
Haha yeah i know definitely a lot of volume, normally i train legs twice a week and i will divide the working sets in those 2 workout. But right now in the lockdown i can only train legs one time a week. Lol one thing i know for sure, next week i will not add any volume, fuck that im crippled right now, i’ll just try to add some reps and/or weight.
 
PULL (15/01/2021)
Barbell rows (beltless)
10x60kg
10x80kg
10x100kg
10x120kg
8x130kg
Cluster: 12x100kg (15 sec) 8x100kg (15 sec) 6x100kg

Wide grip pulldowns
12x80kg
10x90kg
8x95kg ds 8x65kg ds 12x45kg

Incline db rows
12x30kg
10x32,5kg
Cluster: 10x32,5kg (15 sec) 8x32,5kg (15 sec) 6x32,5kg

Single arm cable rows
12x40kg
12x45kg
12x50kg

Straight arm cable pullovers
3x15x30kg

Seated rope facepulls
4x20x30kg

Single arm db preacher curls
4x8x17,5kg

Alternating db curls
4x10x17,5kg

Abs wheel rollouts
4x12xBW

Great back workout, the cluster set on barbell rows smoked me!
Steadily making progress again, not so fast as when i would been blasting. But for now i can be happy i have a place where i still can workout during lockdown. Can’t wait till this is over and going full throttle again lol.

Have a nice weekend everybody ;)
 

Attachments

  • 7F4657CD-BD41-4444-BA86-3A798ACCBF90.jpeg
    7F4657CD-BD41-4444-BA86-3A798ACCBF90.jpeg
    38.1 KB · Views: 42
PUSH (19/01/2021)
Reverse band bench press
10x60kg
10x100kg
8x120kg
Topset: 10x140kg
Backoff: 13x120kg


Seated bb shoulder press
8x60kg
8x70kg
3x8x40kg


Slight incline db shoulder press (3 sec negatives)
4x10x40kg


Pronated incline db flys

4x10x16kg


Dumbell side laterals

4x12x20kg last set ds 10x16kg ds 8x14kg ds 8x12kg ds 8x10kg ds 10x5kg



Rope pushdowns
4x12x35kg


Lying dumbell extensions ss db hammer curls
4x12x16kg ss 4x10x20kg

Pretty good push workout, we keep on going. The lockdown is until 9 february. Hopefully they open the gyms and don’t extend it once again. Not sure yet what i’m going to do. Start with a mini cut or keep bulking.
 
Enjoy :)
 

Attachments

  • 60CD057E-19F2-482A-BD67-9594F6FC06BB.jpeg
    60CD057E-19F2-482A-BD67-9594F6FC06BB.jpeg
    59.8 KB · Views: 14
  • DC0A108A-6126-46EC-A6B2-66924039018B.jpeg
    DC0A108A-6126-46EC-A6B2-66924039018B.jpeg
    147.6 KB · Views: 15
LEGS (20/01/2021)
ATX Lying leg curls
10x20kg warmup
10x30kg warmup
12x40kg
10x45kg
8x50kg ds 6x40kg ds 10x20kg

ATX Leg extensions
12x20kg warm up
12x40kg warm up
15x60kg
12x65kg
10x70kg ds 9x40kg ds 7x30kg + 3 partials

Barbell squats (beltless)
8x60kg
8x100kg
8x140kg
8x160kg
8x180kg

ATX belt squats
10x80kg
10x130kg
10x170kg
10x210kg
8x250kg (topset)
12x210kg (backoff)

Stiff legged bb deadlift
10x60kg
10x100kg
10x140kg
10x170kg

GHR (4-5 sec negatives)
3x10xBW

Standing calf raises on ATX belt squat
4x15x160kg

Tried barbell squats again for the first time in maybe a year or something. Felt okey, but normally i’m more a fan of a SSB Squat or front squats. But changing up things once i a while isnt going to hurt :p
 
BACK (21/01/2021)
Low cable row
10x50kg
10x70kg
10x90kg
10x100kg
10x100kg ds 10x70kg

One arm cable pulldowns
3x12x40kg

Bent over kettlebel rows
4x12x36kg

Lat pulldowns
12x80kg
10x90kg
8x95kg
6x100kg ds 8x70kg ds 8x50kg

Rope pullovers
3x10x35kg

Seated db rear lateral raises
4x15x12kg

Single arm db preacher curls
3x12x16kg

Seated db curls
3x10x16kg

Seated db hammer curls (3-4 sec negatives)
2x10x16kg

Abs rollouts
4x12xBW
 
IML Gear Cream!
Nice workout Rigeu!. Gotta stay in shape for the sex cardio !

Max
 
PUSH (22/01/2020)
Incline bb press
6x60kg
6x80kg
6x100kg
6x120kg topset
12x100kg backoff

Slight decline db press ( 3 sec negatives )
13x40kg
11x40kg
8x40kg
8x40kg

Dumbell shoulder press
3x8x40kg

Weighted dips
10xBW + 15kg
9xBW + 15kg
8xBW + 15kg
15xBW

Single arm cable side lateral raises
15x10kg
15x12,5kg
2x12x15kg

Seated db side lateral raises
4x15x14kg laatste set ds 12x8kg ds 12x6kg

Single handles pushdowns
4x12x30kg

Barbell skullcrushers
4x10x40kg

Workouts are going fine, starting to gain a little bit of strenght because of the increase in kcals. Well they are going completely insane here in my country... from tomorrow there will be a curfew from 8:30 pm to 5:00 am.
 
RUG/BICEPS/BUIK (25/01/2021)
Lat pulldowns
12x50kg warmup
12x70kg warmup
15x90kg (eerste 6 paused reps)
12x90kg (eerste 6 paused reps)
12x90kg

One arm cable rows
3x15x45kg deep stretch after every rep)

Chest supported db row
3x12x30kg (focus op full extension + scapula retraction)

Underhand bb rows
3x12x90kg

Rack pulls
6x60kg
6x100kg
6x140kg
6x190kg
6x220kg
6x240kg
6x250kg

Seated incline db curls
2x15x16kg
2x12x16kg

Barbell curls
4x10x40kg

Rope crunches
4x20x40kg

Really good workout, mind muscle connection was on point and so was the pump lol.


 

Attachments

  • 6EF4666E-9A1D-46AA-B515-AC269ED1F47A.jpeg
    6EF4666E-9A1D-46AA-B515-AC269ED1F47A.jpeg
    18.2 KB · Views: 29
BORST/SCHOUDERS (26/01/2021)
Reverse band flat bb press
12x60kg
10x100kg
5x120kg
Topset: 10x145kg
Back off set: 12x125kg

Incline db press
15x40kg
12x42kg
11x42kg

Seated bb shoulder press
6x80kg
3x10x60kg


Incline db flys
3x10x27,5kg

Stretch pushups
12xBW
11xBW
10xBW

Dumbell prone lateral raises
4x15x12kg laatste set ds 12x8kg ds 10x6kg

Seated facepulls
4x15x35kg

Single arm reverse grip cable extensions
4x15x15kg
 
LEGS (27/01/2021)
ATX Lying leg curls
10x20kg warmup
10x30kg warmup
10x40kg
10x50kg
8x50kg ds 8x40kg ds 12x20kg

ATX Leg extensions
12x20kg warm up
12x40kg warm up
10x60kg
10x70kg
10x80kg ds 8x60kg ds 8x40kg ds 10x20kg + 3 partials


ATX belt squats (sets of 10 till failure)
10x50kg
10x90kg
10x130kg
10x170kg
10x210kg
10x240kg
10x260kg

Single leg legpress
15x50kg
15x60kg
15x70kg
15x80kg
15x90kg

Walking BW Lunges
2 sets tot falen (30 sec quad stretch between sets)

GHR (4 sec eccentric)
4x12xBW

Standing calf raises on belt squat
5x12x170kg

Good pump in the legs and progression on several lifts, so I'm satisfied. This time i only did belt squats as a compound excercise. Last week something didn’t feel right in my glute/ham that still bothered me a bit. As a precaution, therefore, chosen the somewhat safer road.
 
ARMS/ABS (28/01/2021)
SUPERSETS

A1 Seated db hammer curls 4x10x20kg
A2 Single handle pushdowns 4x12x30kg

B1 Single arm db preacher curls 4x10x16kg
B2 Single handle overhead extension 4x12x25kg

C1 Single arm cable curls 4x15x15kg
C2 Lying DB triceps extensions 4x10x20kg

D1 Dumbell curls 3x15x14kg last set ds 10x10kg
D2 Dumbell triceps kickbacks 3x10x16kg

Abs roll outs 4x12xBW

Short on time so i did a arm workout with supersets. The pump of a good arm workout never gets old lol. At the end of the workout i couldn’t even scratch my back.
 
BACK (29/01/2021)
Close grip pulldowns
10x50kg
10x70kg
10x80kg
10x90kg
8x100kg ds 10x70kg

Bent over kettlebel row
4x12x36kg

Low cable row
10x70kg
3x10x100kg last set ds 10x70kg

Single arm cable pulldown
3x12x42,5kg

Dumbell shrugs (2 sec hold at the top)
3x20x40kg

RDL’s (beltless)
6x70kg
6x110kg
6x150kg
6x190kg
5x220kg (f*** strap slipped from the bar at rep 5).

Solid workout, now time for weekend :)
 
Got some new goodies in from PSL. Some additions for my upcoming blast. For when this never ending lockdown is over.

Thinking about starting with RAD140, never used a sarm before but i wanted to give it a shot to see if it really is as good as all these sarm lovers say. I’m still cruising for quit some time now so if i’m going to use it i should see and feel it very quickly. I can get 4-5 solid training sessions in a week with the minimal
equipment i can train with. But enough to make progression in the main lifts.
 

Attachments

  • E34356B3-6B7B-48AA-B4D3-9E78F49F7091.jpeg
    E34356B3-6B7B-48AA-B4D3-9E78F49F7091.jpeg
    79.8 KB · Views: 51
PUSH (01/02/2021)
Reverse band Incline bb press
10x60kg warm-up
10x100kg warm-up
5x120kg feeder
5x140kg topset
10x120kg
8x120kg

Slight decline db press ( 3 sec negatives )
14x40kg
11x40kg
10x40kg

Dumbell shoulder press
3x8x40kg

Weighted dips
11xBW + 15kg
9xBW + 15kg
8xBW + 15kg
15xBW

Single arm cable side lateral raises
4x15x15kg (no rest breaks, left, right repeat for 4 sets)

Seated db side lateral raises
20x16kg
15x20kg
2x12x22,5kg ds 8x16kg ds 8x14kg ds 8x12kg ds 15x6kg

Single rope pushdowns
4x12x15kg

Overhead triceps extensions

4x10x30kg

Great workout, started the RAD140 at 15mg today.

So right now it’s 250mg test EW and 15mg RAD140 ED.
 
Get Shredded!
BENEN (02/02/2021)
ATX Lying leg curls
10x20kg warmup
10x30kg warmup
10x40kg
10x50kg
Cluster set: 12x40kg (15 sec) 8x40kg (15 sec) 6x40kg

ATX Leg extensions
12x20kg warm up
12x40kg warm up
12x60kg
12x70kg
Cluster: 12x70kg (15 sec) 8x70kg (15 sec) 5x70kg

ATX belt squats (sets of 10 till failure)
10x50kg
10x90kg
10x130kg
10x170kg
10x210kg
10x240kg
10x270kg
10x290kg

Paused front squats
8x60kg
8x100kg
2x8x120kg

Reverse db lunge
3x12x30kg

GHR (4 sec eccentric)
13xBW
12xBW
10xBW
8xBW

Standing calf raises on belt squat
4x15x170kg
 
BACK/BICEPS (04/02/2021)
Lat pulldowns
12x50kg warmup
12x70kg warmup
12x90kg
12x100kg

10x105kg
12x90kg (First 6 reps paused)

Dual handle pulldowns
4x12x65kg

One arm cable rows
2x12x50kg
2x15x50kg

Chest supported db row
4x12x30kg

Rope pullovers
4x12x30kg

Spider curls
4x12x16kg

Dumbell hammer curls
4x10x22,5kg

Rope crunches
4x20x40kg

Had a really nice back workout, pump was there from exc nr1. Definitely felt like recovering faster during sets. I don’t know if that’s already from the RAD140 but it was noticeable.
 

Attachments

  • 7A85D56A-A04E-4852-B044-E9E780FB67A9.jpeg
    7A85D56A-A04E-4852-B044-E9E780FB67A9.jpeg
    21.4 KB · Views: 10
  • E0EE0FCA-E37F-4A1E-962D-51ECA8F55D98.jpeg
    E0EE0FCA-E37F-4A1E-962D-51ECA8F55D98.jpeg
    29.8 KB · Views: 10
Got some new goodies in from PSL. Some additions for my upcoming blast. For when this never ending lockdown is over.

Thinking about starting with RAD140, never used a sarm before but i wanted to give it a shot to see if it really is as good as all these sarm lovers say. I’m still cruising for quit some time now so if i’m going to use it i should see and feel it very quickly. I can get 4-5 solid training sessions in a week with the minimal
equipment i can train with. But enough to make progression in the main lifts.

Rigeu. That is a nice nice ass td omg . Primobolan Depot , some Rad 140 and4

W
 
Thanks Max! Yeah i’m very excited! Never used a sarm so i wanted to give it a shot. I’m now on day 5 with 250mg test EW and i can already notice a little strenght and endurance boost. The Primo and other things will be for my next blast, for when the gyms are opening again. I’ll start a recomp/cut and that’s where the primo is going to shine. Can’t wait! Have you tried EP primo already?
 
CHEST/SHOULDERS/TRICEPS (05/02/2021)
Reverse band flat bb press
12x60kg
10x100kg
5x120kg
Topset: 8x150kg
Back off set: 12x130kg (13e faal ><)

Incline db press
15x40kg
13x40kg
12x40kg

Seated bb shoulder press
12x70kg
10x70kg
9x70kg
8x40kg

Incline db flys
3x12x27,5kg

Stretch pushups
12xBW
11xBW
10xBW

Bent over db rear lateral raises ss db side lateral
5x15x14kg <> 5x12x14kg

Dual handle pushdowns
4x12x30kg

Dumbell triceps extensions
4x10x20kg

Solid workout, still progressing the main lifts.
 
ARMS (07/02/2021)
Barbell curls
3 warm-up sets
4x10x45kg

Seated barbell concentration curls
4x10x32,5kg

Dumbell hammer curls
4x12x20kg

Triset:
Lying db extensions 4x10x20kg
Banded triceps pushdowns 12x25kg
Banded overhead extensions 4xAMRAPx25kg

Dumbell pronated kickbacks 4x12x16kg
Bodyweight dips between bench 3x20xBW

Did some arms at home today, because arms need to come up, and arms never can be to big :p
 
HAMSTRINGS/ABS (08/02/2021)
Romanian deadlift
8x60kg
8x100kg
8x140kg
8x180kg
6x220kg
10x190kg

GHR (4 sec eccentric)
12xBW
11xBW
10xBW

Lying Leg curl
3x10x40kg laatste set ds 8x30kg ds 12x15kg

Single leg stiff leg kettlebel deadlift
4x10x30kg

Bicycle crunches
4x20xBW

Physio unfortunately closed early so i could only train hamstrings, After i finished hamstring i did some abs at home. Later this week i’ll focus on quads.
 
Thanks Max! Yeah i’m very excited! Never used a sarm so i wanted to give it a shot. I’m now on day 5 with 250mg test EW and i can already notice a little strenght and endurance boost. The Primo and other things will be for my next blast, for when the gyms are opening again. I’ll start a recomp/cut and that’s where the primo is going to shine. Can’t wait! Have you tried EP primo already?

Got a good one!! Rad and YK are top 2 so far!

Max
 
Got a good one!! Rad and YK are top 2 so far!

Max
I’m already up 3lbs after one week of using Rad without changing anything to my diet, got a lot more endurance and fuller look to the muscles so i can definitely tell it does its job. What did you notice from the YK?
 
I’m already up 3lbs after one week of using Rad without changing anything to my diet, got a lot more endurance and fuller look to the muscles so i can definitely tell it does its job. What did you notice from the YK?

I have had to wait. Starting after around the 20-21st . I will keep you abreast of my experience. I have seen really good results at 10mg with 2 friends. Excited to add to blast.
Rad is definitely the strongest (test wise) that is awesome 3lbs quick!!

Max
 
Back
Top