Rigeu’s offseason log

[Rigeu]

PUSH (18/02/2021)
Reverse band bb press
12x60kg
10x100kg
5x130kg
Topset: 10x150kg
Backoff: 12x130kg

Incline db press
15x40kg
13x40kg
12x40kg

Seated bb shoulder press
3x10x70kg

Incline db flys
3x12x27,5kg

Stretch pushups
12xBW
11xBW
10xBW
8xBW

Seated db side lateral raises
5x12x14kg

Dual rope pushdowns
4x12x25kg

Paused lying db extensions
4x10x16kg


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[Rigeu]

LEGS (19/02/2021)
Warm-up:
5 min bike riding
Quad stretch 3x30 sec per kant
Spanish squat isometric 5x45 sec

Leg extensions
12x20kg
12x40kg
12x60kg
10x80kg
Cluster: 15x60kg (15 sec) 9x60kg (15 sec) 6x60kg

Heel elevated hex bar deadlift
8x60kg
8x100kg
8x140kg
8x160kg
8x180kg

Bulgarian split squats
4x15x40kg

Dumbell stiff legged deadlifts
3x15x40kg

GHR
11xBW
10xBW
8xBW

Standing calf raises
4x20x130kg

Tried some hex bar deadlifts today, damn they smoked my quads. I’ll keep these in for the upcoming weeks!


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[maxmuscle1]

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! mooie ezels !!

Max

[Rigeu]

We have a way to deal with that where I come from


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[Rigeu]

ARMS/ABS (21/02/2021)
Barbell curls
4x10-12x45kg

Single arm DB concentration curls
4x10x14kg

Dumbell hammer curls
4x10x20kg

Triset:
Lying DB extensions 4x12x20kg
Step back banded extensions 4x12x25kg
Overhead banded extensions 4xAMRAPx25kg

Pronated db kickbacks
4x15x14kg

Ab crunches superset leg raises
4 sets to failure

Did some arms at home today, short but effective workout

[Rigeu]

BACK/R.DELTS (22/02/2021)
Lat pulldowns
12x50kg
12x70kg
12x90kg
12x110kg
8x110kg ds 8x90kg ds 8x70kg ds 15x50kg

Close grip pulldowns
4x12x80kg

Single arm cable row
4x12x55kg

Bent over kettlebel row
4x12x36kg

Kettlebel pullovers
3x12x28kg

Facepulls
4x20x30kg

Very good back workout! Noticed more strenght on most of my lifts. Well for everyone looking into sarms, RAD140 from PSL is definitely doing its job!

[Rigeu]

PUSH (23/02/2021)
Incline bb press
8x65kg
8x85kg
8x105kg
7x125kg
13x105kg

Slight decline bb press
3x10x105kg

Dumbell shoulder press
10x40kg
2x8x40kg last set ds 20x20kg

Weighted dips
13xBW + 15kg
12xBW + 15kg
11xBW + 15kg
15xBW

Single arm cable side lateral raises
4x15x15kg

Single arm cably fly
3x12x20kg

Dumbell side lateral raises
20x16kg
3x12x20kg last set ds 8x16kg ds 8x12kg ds 8x8kg

[maxmuscle1]

Chest and shoulders!

Max

[Rigeu]

LEGS (24/02/2021)
Warm-up:
5 min bike ride
Single leg wall sits 5x45 sec
Leg extensions iso holds 4x20kg x 45 sec

Lying leg curl
12x20kg Warm-up
12x30kg warm-up
10x40kg
10x45kg
8x50kg ds 8x40kg ds 8x30kg ds 10x20kg

Leg extensions
12x20kg warm-up
12x40kg warm-up
12x60kg
12x75kg
10x75kg ds 8x60kg ds 8x40kg ds 8x20kg

ATX belt squat (heel elevated)
10x50kg warm-up
10x90kg warm-up
10x170kg
10x210kg
4x12x240kg

Stiff leg banded deadlift (25kg resistance band)
10x60kg + 25kg rb
10x100kg + 25kg rb
10x120kg + 25kg rb
10x140kg + 25kg rb
10x160kg + 25kg rb

Single leg legpress (air pressure)
4x15x300

Standing calf raises
5x15x150kg

[Rigeu]

ARMS/ABS (25/02/2021)
Straight bar pushdowns
4x12x40kg

Overhead rope extensions
4x10x25kg

Dumbell skullcrushers
4x12x20kg last set ds 8x16kg ds 8x12kg

Incline db curls
4x12x16kg

Concetration db curls
4x12x12kg

Rope hammer curls
4x12x30kg

Rope crunches
4x20x40kg

[maxmuscle1]

ARMS/ABS (25/02/2021)
Straight bar pushdowns
4x12x40kg

Overhead rope extensions
4x10x25kg

Dumbell skullcrushers
4x12x20kg last set ds 8x16kg ds 8x12kg

Incline db curls
4x12x16kg

Concetration db curls
4x12x12kg

Rope hammer curls
4x12x30kg

Rope crunches
4x20x40kg

Keep it up
Max

[Rigeu]

Keep it up
Max

Haha thanks Max !

[maxmuscle1]

Keep it up
Max

She’s saying “ No Shit Max!” Look at her mouth! Lol

Max

[Rigeu]

She’s saying “ No Shit Max!” Look at her mouth! Lol

Max

ROFL

[Rigeu]

BACK/TRAPS/R.DELTS (26/02/2021)
Bent over bb rows
12x75kg
12x95kg
12x105kg
12x115kg
12x125kg

Close grip pulldowns
4x12x85kg

Single arm cable row
4x12x55kg

Trx inverted row
4x10xBW

Dumbell shrugs
3x20x40kg

Bent over db lateral raises
4x15x14kg

Second back workout of the week. First time doing TRX inverted rows. Saw it from a video of John Meadows. Really good excercise for smoking the lower lats.