Rigeu’s offseason log

[Rigeu]

That is the way Rigeu! Good work thus Far!!

Max

Thanks mate!!

[maxmuscle1]

Thanks mate!!

I’d be dead after that eh! . A lot of volume and weight along with multiple technical styles. I like it!

[Rigeu]

I’d be dead after that eh! . A lot of volume and weight along with multiple technical styles. I like it!

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.

[Rigeu]

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

[Rigeu]

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.

[Rigeu]

Enjoy

[maxmuscle1]

Enjoy

GD. Thick Coochie!!

Max

[Rigeu]

GD. Thick Coochie!!

Max

Haha makes my day

[Rigeu]

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

[Rigeu]

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

[maxmuscle1]

Nice workout Rigeu!. Gotta stay in shape for the sex cardio !

Max

[Rigeu]

Nice workout Rigeu!. Gotta stay in shape for the sex cardio !

Max

Haha you got it !

[Rigeu]

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.