Rigeu’s offseason log

[Rigeu]

Now that's a perfect arm day

Already got cramps in my triceps and forearms lol, it was a good one for sure!

 

[maxmuscle1]

ARMS/CALVES (31/07/2021)
Superset 1
Dual rope pushdowns 4x12x60kg (+2 reps)
Ez bar cable curls 4x10x80kg (+10kg)

Superset 2
Bent over rope extensions 4x12x65kg
Concentration preacher db curls 4x12x16kg

Superset 3
Life fitness dip machine 4x15x120kg
Dumbell hammer curls 4x10x24kg

Superset 4
S.A. Overhead rope extensions 3x12
S.A. Seated machine curls 3x12

Toe press on leg press
4x12x115kg

Nasty arm pump after the cheat of yesterday!

500gr of Sirloin steak with some fries.

Steak & Frites is my Go To at Restaurants and at home ! I have oven roasted Sweet potatoes down pat! Good sub!


Max

 

[Rigeu]

Steak & Frites is my Go To at Restaurants and at home ! I have oven roasted Sweet potatoes down pat! Good sub!


Max

Can’t go wrong with steak & fries, roasted sweet potatoes are also awesome!

 

[Rigeu]

LEGS (02/08/2021)
Seated leg curls
12x112,5kg (+ 2,5kg + 4 reps)
Cluster: 10x110kg (20 sec) 6x110kg (20 sec) 5x110kg

V-squats
10x240kg (+ 2 reps)
8x250kg (+ 10kg)

Pendulum squats
Cluster: 10x60kg (20 sec) 7x60kg (20 sec) 5x60kg

Leg extensions
10x80kg
10x100kg
10x120kg +25 partials

Heel elevated db stiff legged deadlifts
3x12x80kg (per hand) (+10kg)

Bulgarian split squat
15x50kg
15x50kg ds 15xBW

Heavy legday to start of the week! Awesome session.

Starting to bloat and hold my water weight the last week, i don’t now if it’s the HGH or the 750-800gr carbs per day consuming on workout days. If anyone have any tips or tricks to reduce water retention during a big surplus let me know

 

[samgraves82]

LEGS (02/08/2021)
Seated leg curls
12x112,5kg (+ 2,5kg + 4 reps)
Cluster: 10x110kg (20 sec) 6x110kg (20 sec) 5x110kg

V-squats
10x240kg (+ 2 reps)
8x250kg (+ 10kg)

Pendulum squats
Cluster: 10x60kg (20 sec) 7x60kg (20 sec) 5x60kg

Leg extensions
10x80kg
10x100kg
10x120kg +25 partials

Heel elevated db stiff legged deadlifts
3x12x80kg (per hand) (+10kg)

Bulgarian split squat
15x50kg
15x50kg ds 15xBW

Heavy legday to start of the week! Awesome session.

Starting to bloat and hold my water weight the last week, i don’t now if it’s the HGH or the 750-800gr carbs per day consuming on workout days. If anyone have any tips or tricks to reduce water retention during a big surplus let me know

In the past I've had a lot of luck just keeping e2 "in range"(I just let it be where it wants know) and dandelion root. I don't hold a lot of water for some reason though so it doesn't take much to keep it off me

 

[Rigeu]

In the past I've had a lot of luck just keeping e2 "in range"(I just let it be where it wants know) and dandelion root. I don't hold a lot of water for some reason though so it doesn't take much to keep it off me

E2 isn’t the issue because i’ve been on the same stuff for quit some time. But i’ll definitely look into dandelion root for sure!

 

[Rigeu]

CHEST/SHOULDERS/ABS (03/08/2021)
Incline db press
Topset: 10x62,5kg (+1 rep)
Backoff: 12x52kg (+2kg)

HS iso lateral bench press
Topset: 10x130kg (+5kg -1 rep)
Backoff: 13x100kg (+2 reps)

Incline HS chest press
Cluster set: 12x80kg ... 8x80kg ... 6x80kg

HS machine flys
15x110kg (+3 reps)
12x110kg
12x110kg ds 8x96kg ds 8x82kg + 10 sec hold in the stretch

Superset:
Bent over db lateral raises 3x20x14kg
Dumbell side lateral raises 3x15x14kg

Rope front raises
3x10x40kg last set ds 10x30kg ds 10x20kg

Decline bench crunches into ab wheel roll-outs
4x20xBW <> 4x15

Very good workout again! Also made some shape update pics post workout. Fasted weight this morning 110kg / 243 lbs.

 

[maxmuscle1]

CHEST/SHOULDERS/ABS (03/08/2021)
Incline db press
Topset: 10x62,5kg (+1 rep)
Backoff: 12x52kg (+2kg)

HS iso lateral bench press
Topset: 10x130kg (+5kg -1 rep)
Backoff: 13x100kg (+2 reps)

Incline HS chest press
Cluster set: 12x80kg ... 8x80kg ... 6x80kg

HS machine flys
15x110kg (+3 reps)
12x110kg
12x110kg ds 8x96kg ds 8x82kg + 10 sec hold in the stretch

Superset:
Bent over db lateral raises 3x20x14kg
Dumbell side lateral raises 3x15x14kg

Rope front raises
3x10x40kg last set ds 10x30kg ds 10x20kg

Decline bench crunches into ab wheel roll-outs
4x20xBW <> 4x15

Very good workout again! Also made some shape update pics post workout. Fasted weight this morning 110kg / 243 lbs.

The delts are fully impressive!! All three development & super full! Nice work! List your favorite isolation & overall shoulder exercises

Max

 

[samgraves82]

CHEST/SHOULDERS/ABS (03/08/2021)
Incline db press
Topset: 10x62,5kg (+1 rep)
Backoff: 12x52kg (+2kg)

HS iso lateral bench press
Topset: 10x130kg (+5kg -1 rep)
Backoff: 13x100kg (+2 reps)

Incline HS chest press
Cluster set: 12x80kg ... 8x80kg ... 6x80kg

HS machine flys
15x110kg (+3 reps)
12x110kg
12x110kg ds 8x96kg ds 8x82kg + 10 sec hold in the stretch

Superset:
Bent over db lateral raises 3x20x14kg
Dumbell side lateral raises 3x15x14kg

Rope front raises
3x10x40kg last set ds 10x30kg ds 10x20kg

Decline bench crunches into ab wheel roll-outs
4x20xBW <> 4x15

Very good workout again! Also made some shape update pics post workout. Fasted weight this morning 110kg / 243 lbs.

Awesome work and lookin solid af

 

[Rigeu]

The delts are fully impressive!! All three development & super full! Nice work! List your favorite isolation & overall shoulder exercises

Max

Thanks Max! i really think it’s genetics, never needed a separate shoulder day, i’m also not a super strong presser. But my mind muscle connection with chest and shoulders is very good. Shoulders is imo also a muscle group that needs a lot of reps / high intensity techniques not particularly a shit load of volume but that burning sensation you get when you’re doing dropsets on side raises etc.

Favorite shoulder exercises:
HS plate loaded shoulder press
Seated db shoulder press
Incline prone laterals
Your basic db side lateral raises
Seated side lateral machine
Reverse pec deck / rope face pulls

 

[Rigeu]

Awesome work and lookin solid af

Thanks brother we keep on working

 

[maxmuscle1]

Thanks Max! i really think it’s genetics, never needed a separate shoulder day, i’m also not a super strong presser. But my mind muscle connection with chest and shoulders is very good. Shoulders is imo also a muscle group that needs a lot of reps / high intensity techniques not particularly a shit load of volume but that burning sensation you get when you’re doing dropsets on side raises etc.

Favorite shoulder exercises:
HS plate loaded shoulder press
Seated db shoulder press
Incline prone laterals
Your basic db side lateral raises
Seated side lateral machine
Reverse pec deck / rope face pulls

Nice! Love the incline prone laterals! Pain!!

Max

 

[Rigeu]

BACK/CALVES (04/08/2021)
S.A. Iso lateral HS row
10x87,5 (+2,5kg)
8x90kg (+5kg-2 reps)

S.A. Reverse HS pulldown
2x12x60kg (+2 reps)

HS low row
3x10x140kg (+10kg)

Lat pulldowns
3x10x103kg

Chest supported incline db rows into db shrugs
3x15x28kg 3x20x36kg

Weighted hyperextensions
3x10x40kg (slow tempo 3 sec negatives, 2 sec pause in the contraction)

Standing calf raises
2 high rep warm-up sets
Work sets: 3x8x100kg

 

[Rigeu]

ARMS/ABS (06/08/2021)
GAINT SETS

Biceps (no rest between excercises)
Ez bar curls 3x8x30kg (1 sec hold at the top)
Dumbell hammer curls 3x8x18kg
Crucifix cable curls 3x8x25kg

Triceps (no rest between excercises)
Dual rope pushdowns 3x8x55kg
Lying db extensions 3x8x18kg
Bent over cable extensions 3x8x40kg

Superset:
Life fitness single arm seated curl 3x15x60kg
Straight bar pushdowns 3x15x65kg

Leg raises
4x25xBW

Got 2 of my wisdom theeth removed yesterday, so switcht up my workout today and play it smart. Got an insane pump from the gaint sets, little less heavier load but it gets heavier and heavier with every set.

 

[Rigeu]

LEGS/CALVES (07/08/2021)
Pendulum squat (Banded)
2 warm-up sets
2 feeder sets
20x40kg
18x40kg

Vertical leg press
2 warm-up set
15x160kg
12x200kg
All out set: 12x240kg ds 12x160kg ds 15x80kg

Single leg leg extensions
15x40kg
13x40kg
12x40kg

Seated leg curls
2 warm-up sets
Worksets: 4x12-15x80kg
Back off: 15x60kg + 5 partials

Toe press on leg press (single leg)
5x12x37,5kg

Destroyed legs this morning with a buddy, not a lot of paper but after exc 2 we both looked at each other completely fucked. Really a wake up call that you don’t need a lot of excercises to have good workout. It’s the way you execute and the intensity you put into what’s going to make the difference.

 

[maxmuscle1]

LEGS/CALVES (07/08/2021)
Pendulum squat (Banded)
2 warm-up sets
2 feeder sets
20x40kg
18x40kg

Vertical leg press
2 warm-up set
15x160kg
12x200kg
All out set: 12x240kg ds 12x160kg ds 15x80kg

Single leg leg extensions
15x40kg
13x40kg
12x40kg

Seated leg curls
2 warm-up sets
Worksets: 4x12-15x80kg
Back off: 15x60kg + 5 partials

Toe press on leg press (single leg)
5x12x37,5kg

Destroyed legs this morning with a buddy, not a lot of paper but after exc 2 we both looked at each other completely fucked. Really a wake up call that you don’t need a lot of excercises to have good workout. It’s the way you execute and the intensity you put into what’s going to make the difference.

So true! I did Iso-lateral super, slow style and I had to lower my weight to about 30% and I was sore for a week!! Barely any weight at all . I literally didn’t finish my total reps! I won’t be doing those again for a log time, also I was shaking. Reminded me of wall sits, kinda but w movement.

Max

 

[Rigeu]

CHEST/SHOULDERS/ABS (08/08/2021)
Topset: 10x65kg
Backoff: 12x54kg (+2,5kg)

Decline bb press
Topset: 10x140kg (+ 2 reps)
Back off: 15x115kg (+5kg)

Seated db shoulder press
Topset: 11x46kg (+2kg & + 1 rep), 9x46kg (+2kg)
Backoff: 16x38kg (+4kg)

HS pin loaded chest press
Workset 1: 10x96kg
Workset 2 / cluster: 10x89kg.... 6x89kg .... 5x89kg

Cable flys
4x12x40kg + 10 sec pause in the stretch

Superset:
Rope facepulls 3x30x50kg
Dumbell side lateral raises 3x15x16kg

S.A. Standing side lateral machine
3x10x15kg

Rope crunches
4x20x90kg

Personal best lifts across almost every excercise! Bodyweight at an all time high of 111,0kg / 245 lbs

For now i’ll start with a 4 week mini cut for my holiday, just to pull of the excess water weight and bloat i’m holding, maybe a little bit a bodyfat, but i’m still not holding a lot of fat.

After vacation i’ll let you know about the offseason plans

 

[maxmuscle1]

CHEST/SHOULDERS/ABS (08/08/2021)
Topset: 10x65kg
Backoff: 12x54kg (+2,5kg)

Decline bb press
Topset: 10x140kg (+ 2 reps)
Back off: 15x115kg (+5kg)

Seated db shoulder press
Topset: 11x46kg (+2kg & + 1 rep), 9x46kg (+2kg)
Backoff: 16x38kg (+4kg)

HS pin loaded chest press
Workset 1: 10x96kg
Workset 2 / cluster: 10x89kg.... 6x89kg .... 5x89kg

Cable flys
4x12x40kg + 10 sec pause in the stretch

Superset:
Rope facepulls 3x30x50kg
Dumbell side lateral raises 3x15x16kg

S.A. Standing side lateral machine
3x10x15kg

Rope crunches
4x20x90kg

Personal best lifts across almost every excercise! Bodyweight at an all time high of 111,0kg / 245 lbs

For now i’ll start with a 4 week mini cut for my holiday, just to pull of the excess water weight and bloat i’m holding, maybe a little bit a bodyfat, but i’m still not holding a lot of fat.

After vacation i’ll let you know about the offseason plans

245! You must be strong like Bull!!

Max

 

[Rigeu]

245! You must be strong like Bull!!

Max

Strength is at an all time high right now! I’m
Getting there haha, today i got the 145 dumbells on for 10 on the slight decline bench. For a lot of people not impressive but i’m also not only focussed on moving weight, time under tensions etc plays a big role in my workouts also!

 

[maxmuscle1]

Strength is at an all time high right now! I’m
Getting there haha, today i got the 145 dumbells on for 10 on the slight decline bench. For a lot of people not impressive but i’m also not only focussed on moving weight, time under tensions etc plays a big role in my workouts also!

Oh I know how strict you are ! That is like doing 175-180’s ! I cannot wait to bulk again. Gonna be a fun one ! I used to always have to stay within a weight range but, it is looking like I am going to have free reign! Silverback Strong ️

Max

 

[Rigeu]

Oh I know how strict you are ! That is like doing 175-180’s ! I cannot wait to bulk again. Gonna be a fun one ! I used to always have to stay within a weight range but, it is looking like I am going to have free reign! Silverback Strong ️

Max

Haha go kill it, i’ll be following the progress

 

[samgraves82]

CHEST/SHOULDERS/ABS (08/08/2021)
Topset: 10x65kg
Backoff: 12x54kg (+2,5kg)

Decline bb press
Topset: 10x140kg (+ 2 reps)
Back off: 15x115kg (+5kg)

Seated db shoulder press
Topset: 11x46kg (+2kg & + 1 rep), 9x46kg (+2kg)
Backoff: 16x38kg (+4kg)

HS pin loaded chest press
Workset 1: 10x96kg
Workset 2 / cluster: 10x89kg.... 6x89kg .... 5x89kg

Cable flys
4x12x40kg + 10 sec pause in the stretch

Superset:
Rope facepulls 3x30x50kg
Dumbell side lateral raises 3x15x16kg

S.A. Standing side lateral machine
3x10x15kg

Rope crunches
4x20x90kg

Personal best lifts across almost every excercise! Bodyweight at an all time high of 111,0kg / 245 lbs

For now i’ll start with a 4 week mini cut for my holiday, just to pull of the excess water weight and bloat i’m holding, maybe a little bit a bodyfat, but i’m still not holding a lot of fat.

After vacation i’ll let you know about the offseason plans

That's awesome

 

[Rigeu]

BACK (09/08/2021)
S.A. Iso lateral HS row
10x90kg (+ 2 reps)
8x92,5kg (+ 2,5kg)

S.A. Reverse HS pulldown
2x8x62,5kg (+5kg -4 reps)

Iso lateral HS row (wide grip)
3x10x140kg

Lat pulldowns
3x12x103kg (+ 2 reps)

Incline db rows
3x12x32kg

Dual rope cable pullovers
15x70kg
12x70kg

Banded hyperextensions
3x15 x purple band

 

[Rigeu]

ARMS/CALVES/ABS (10/08/2021)
Seated db hammer curls (strict)
3x12x18kg

Concentration db preacher curls
3x10x16kg

Ez bar cable curls
3x8x70kg+ 6 partials

Dual handle pushdowns
3x12x70kg last set ds 12x55kg ds 12x45kg

Life fitness dip machine
15x80kg
15x100kg
15x120kg
15x140kg

Overhead rope extensions
3x12x60kg

Toe press
Cluster 1: 10x105kg ... 8x105kg ... 6x105kg
Cluster 2: 15x87,5kg ... 11x87,5kg ... 9x87,5kg

Leg raises
4 x failure

 

[Rigeu]

LEGS (11/08/2021)
Seated leg curls
3x10x112,5kg (+ 1 set)

V-squats
12x240kg (+ 2 reps)
10x250kg (+ 2 reps)

Bulgarian smith split squat
Workset 1: 15x60kg
Workset 2 cluster: 12x60kg ...10x60kg ...8x60kg

Watson leg press single leg
3x15x140kg

Stiff legged DB deadlifts
3x10x80kg

Lying leg curl dropset
8x40kg ds 8x30kg ds 8x20kg + 10 partials

Very good leg workout! PR’s on several compounds and that while my kcals dropped significantly since sunday. Lost a lot of bloat and water retention already. Especially visible at the legs and my face.

 

[maxmuscle1]

LEGS (11/08/2021)
Seated leg curls
3x10x112,5kg (+ 1 set)

V-squats
12x240kg (+ 2 reps)
10x250kg (+ 2 reps)

Bulgarian smith split squat
Workset 1: 15x60kg
Workset 2 cluster: 12x60kg ...10x60kg ...8x60kg

Watson leg press single leg
3x15x140kg

Stiff legged DB deadlifts
3x10x80kg

Lying leg curl dropset
8x40kg ds 8x30kg ds 8x20kg + 10 partials

Very good leg workout! PR’s on several compounds and that while my kcals dropped significantly since sunday. Lost a lot of bloat and water retention already. Especially visible at the legs and my face.

Killing it Rigeu! It’s crazy when you get stronger while at a lower body weight ! Kick Ass

Max

 

[Rigeu]

Killing it Rigeu! It’s crazy when you get stronger while at a lower body weight ! Kick Ass

Max

Have to keep up with you my friend

 

[Rigeu]

CHEST/SHOULDERS/CALVES (13/08/2021)
Incline db press
Topset: 7x65kg (+2,5kg -3 reps)
Backoff: 15x52kg (+3 reps)

HS iso lateral bench press
Topset: 10x135kg (+5kg)
Backoff: 13x105kg (+5kg)

HS plate loaded shoulder press
Topset: 11x125kg (+ 1 rep )
Backoff: 14x105kg

Pin loaded HS press
Workset 1: 8x103kg
Workset 2 Cluster: 7x103kg ... 5x103kg ... 4x103kg

HS machine flys
3x8x117kg + 10 sec stretch after every set (+7kg)

Reverse pec deck
3x15x96kg (+7kg)

Life fitness seated side lateral raises
3x10x55kg (+5kg)

Toe press
4x10x105kg +10 sec stretch after every set

 

[samgraves82]

Hell yea

 

[Rigeu]

BACK/ABS (14/08/2021)
S.A. Iso lateral HS row
2x8x100kg laatste set ds 6x80kg (+5kg)

S.A. Reverse HS pulldown
2x8x65kg (+ 2,5kg)

Incline db rows
3x12x36kg

Rack pulls from mid-shin
3x6x220kg

Dual rope cable pullovers
3x12x70kg

Lat pulldowns
2x12x103kg

Decline bench crunches
4 x failure