Rigeu’s offseason log

[maxmuscle1]

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

[Rigeu]

Nice . Do what you have to do. Work

Merry Christmas

Max

Thanks bro!! You to have a nice Xmas!

[Rigeu]

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 i’n 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

[Rigeu]

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

[Rigeu]

Yesterdays sushi dinner!

What did you guys eat?

[Rigeu]

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

[maxmuscle1]

Yesterdays sushi dinner!

What did you guys eat?

A nice Starter!! !

Max
#luvsushi

[Rigeu]

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

[Rigeu]

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.

[Rigeu]

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!

[maxmuscle1]

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

[Rigeu]

Noice. Happy New Years Day

Max

Thanks bro, you too!!

[Rigeu]

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 can’t wait till the gyms are opening again!

[Rigeu]

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

RDL’s
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 that’s whats lacking the most in my back. What excercises do you guys like to target the rhomboids??

[Rigeu]

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.