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Rigeu’s offseason log

Get Shredded!
19/09/21 - ARMS/CALVES
Superset 1
Single arm rope pushdowns 4x10x30kg
Single arm cable curls 4x10x25kg

Superset 2
Life fitness preacher curl machine 4x12x52,5kg
Overhead rope extensions 4x12x45kg

Superset 3
Incline db extensions 4x8x22kg
Dumbell hammer curls 4x8x20kg

Seated HS calve raises
4x12x45kg

Standing calve raises
4x10x60kg

Nice arm workout, I like the isolated movements in the beginning, sounds like a sick burn.
 
Nice arm workout, I like the isolated movements in the beginning, sounds like a sick burn.

I really like working out arms this way, first get that blood pumping around and get a good mind muscle connection and save the heavier stuff like skullcrushers, barbell curls for later in the workout. Especially with triceps i notice a lot less tendinitis / elbow pain from (too) heavy overhead extensions and skullcrushers when i start my workout with those type of movement. One of the muscle groups where i had to leave my ego aside and focus more on feeling then just moving around heavy weight.
 
19/09/21 - ARMS/CALVES
Superset 1
Single arm rope pushdowns 4x10x30kg
Single arm cable curls 4x10x25kg

Superset 2
Life fitness preacher curl machine 4x12x52,5kg
Overhead rope extensions 4x12x45kg

Superset 3
Incline db extensions 4x8x22kg
Dumbell hammer curls 4x8x20kg

Seated HS calve raises
4x12x45kg

Standing calve raises
4x10x60kg

You ever hit toes in/toes out on the standing calf raises. I usually run in/out and straight. I feel like it makes a big difference.
 
You ever hit toes in/toes out on the standing calf raises. I usually run in/out and straight. I feel like it makes a big difference.

Yes i do and i totally agree with you! Especially at the standing one it can make a big difference in which parts of the calves you’re hitting the most.
 
Yes i do and i totally agree with you! Especially at the standing one it can make a big difference in which parts of the calves you’re hitting the most.

Indeed, I as well have been employing all kinds of different placements/reps/pause:techniques. Calves are one muscle group you have to do EVERYTHING to get past what your genetics gave(or didnt ) give you! Killin the Calves is needed!

Max
 
20/09/21 - LEGS (quad focus)
Leg extensions (warm-up)
3x15x35kg

Banded Pendulum squats (purple band)
Topset: 10x60kg
Back off set: 15x50kg

Vertical leg press
Cluster set: 15x240kg ... 8x240kg ... 6x240kg

Single leg leg extensions
3x18x35kg

Seated leg curls
10x45kg
10x65kg
Worksets: 3x10x85kg (after last rep 5 sec hold)

Abductor machine
3x20x152,5kg (after last rep 5 sec hold)

Single leg calf press on leg press
15x15kg
15x32,5kg
2x12x45kg

Leg workout with a good friend who’s 5 weeks out for his show, so i followed his workout routine. Both totally smoked at the end of the workout, it was a good one!
 
20/09/21 - LEGS (quad focus)
Leg extensions (warm-up)
3x15x35kg

Banded Pendulum squats (purple band)
Topset: 10x60kg
Back off set: 15x50kg

Vertical leg press
Cluster set: 15x240kg ... 8x240kg ... 6x240kg

Single leg leg extensions
3x18x35kg

Seated leg curls
10x45kg
10x65kg
Worksets: 3x10x85kg (after last rep 5 sec hold)

Abductor machine
3x20x152,5kg (after last rep 5 sec hold)

Single leg calf press on leg press
15x15kg
15x32,5kg
2x12x45kg

Leg workout with a good friend who’s 5 weeks out for his show, so i followed his workout routine. Both totally smoked at the end of the workout, it was a good one!

Nice work!!💪
 
CHEST/SHOULDERS/ABS (22/09/21)
Incline db press
Topset: 10x60kg
Backoff: 13x54kg

Plate loaded HS flat press
Topset: 9x120kg
Backoff: 11x100kg

Plate loaded HS shoulder press
Topset: 8x120kg
Backoff: 11x100kg

HS pin loaded chest press
3x10x89kg

Cable flys
20x25kg
16x30kg
12x35kg

Cable rear lateral flys
3x20x20kg

Y-raises
4x15x14kg

Cable rope front raises
3x12x40kg

Rope crunches
4x20x90kg

Chest and shoulders yesterday and had an intake with my new coach in the evening!

I gave me a nutrition schedule to follow for 3 days, Saturday there will be a check-in immediately and then he will check whether adjustments need to be made. After that a peds protocol will also be made, but first he wants to tweak my nutrition and create structure. First impression of everything is very good, I am motivated! He will also make a training program to bring up my legs.
 
CHEST/SHOULDERS/ABS (22/09/21)
Incline db press
Topset: 10x60kg
Backoff: 13x54kg

Plate loaded HS flat press
Topset: 9x120kg
Backoff: 11x100kg

Plate loaded HS shoulder press
Topset: 8x120kg
Backoff: 11x100kg

HS pin loaded chest press
3x10x89kg

Cable flys
20x25kg
16x30kg
12x35kg

Cable rear lateral flys
3x20x20kg

Y-raises
4x15x14kg

Cable rope front raises
3x12x40kg

Rope crunches
4x20x90kg

Chest and shoulders yesterday and had an intake with my new coach in the evening!

I gave me a nutrition schedule to follow for 3 days, Saturday there will be a check-in immediately and then he will check whether adjustments need to be made. After that a peds protocol will also be made, but first he wants to tweak my nutrition and create structure. First impression of everything is very good, I am motivated! He will also make a training program to bring up my legs.

Congrats! Excited for you to do well with having a coach! . The time has come to get it

Max
 
IML Gear Cream!
Congrats! Excited for you to do well with having a coach! . The time has come to get it

Max

Offseason will be excited! Very knowledgeable guy, he helped William Bonac in the beginning of his career and and he himself has taken coaching from many top coaches, for example a Chris Tuttle. He has already helped a lot of people getting a pro card.
 
Offseason will be excited! Very knowledgeable guy, he helped William Bonac in the beginning of his career and and he himself has taken coaching from many top coaches, for example a Chris Tuttle. He has already helped a lot of people getting a pro card.

Way to go. Learning from experienced coaches and lifters who have success are able to duplicate it for the right clients. I am sure you are going to do great . Pro Card is an incredible journey and accomplishment that I hope to have as well. Kraucht, veerkracht en standvastigheid

Max
 
Way to go. Learning from experienced coaches and lifters who have success are able to duplicate it for the right clients. I am sure you are going to do great . Pro Card is an incredible journey and accomplishment that I hope to have as well. Kraucht, veerkracht en standvastigheid

Max

Haha your dutch is getting better and better, when we meet in real life you’ll speak it fluently
 
22/09/21 - BACK/CALVES
Meadows row
12x50kg
10x55kg

HS iso lateral row (pronated grip)
15x120kg
2x10x140kg

Neutral grip pulldowns
3x10x96kg

Close grip cable row
3x12x90kg

Dual rope pullovers
3x10x70kg

Alternating db curls
4x12x16kg

Seated HS calve raises
4x12x47,5kg (+2,5kg)

Standing calf raises
15x65kg (+5kg + 5 reps)
12x65kg (+5kg + 2 reps)
11x65kg (+5kg + 1 rep)
10x65kg (+5kg)
 
Haha your dutch is getting better and better, when we meet in real life you’ll speak it fluently

For sure! Gotta be able to talk game with the fine Dutch Girls! Of course you can be my perfect wing man being a local. Tell em im your cousin from LA! Lol(you always say LA! No matter where you go; girls instantly know where that is. (Even though downtown LA/Hollywood is total trash). Nice beach towns further south, like Seal Beach, Laguna Beach, Solana Del Mar-La Jolla. I pick up language and accents quickly. Once I learned latin, then
some Spanish; I was able to get by in Italy as they have some similarities. Two Italian guys wanted to hook up with my female cousins(blondes) and they had some hot, black hair, Short Sicilian looking bubble butt girls with them; I was able to communicate enough to make a nice switch and we hung out. I will say that it seemed like the Sicilian women had an extra bit of sex drive ! They definitely know how to use that Ass! Omg

Max
 
Get Shredded!
First day on the new nutrition plan, to give you all an idea what i’m eating:

~ 4300 kcals, 328 protein, 523 carbs, 101 fats

Meal 1
80 gr oats
1 banana
50gr peanut butter
45gr whey iso

Meal 2
80 gr uncooked weight jasmin rice
200 gr chicken
125 gr broccoli or zucchini
50gr pineapple
10gr macadamia nuts

Meal 3
Same as meal 2

Meal 4 (PWO meal 2 hours before workout)
80 gr oats
30 gr raisins
45 gr whey iso
15 gr peanut butter

Snack (1 hour before working out)
Banana or apple

Intra
40 gr Cluster Dextrin
12 gr EAA’s

Meal 5 (Post workout)
30gr whey iso
80gr carbs of choice (today 100gr coco pops)

Meal 6
60 gr uncooked weight jasmin rice
200gr Nordic salmon

This is how it’s looking on a training days, coach give me some variations on certain meals, same goes with fruits/nuts and protein sources. But for the forst few days i’ll keep it basic. On non training days i have no snack, intra workout and meal 5 is left out. I think adjustments will be made very fast because i got a very fast metabolism.
 
24/09/21 - ARMS/CALVES
V-bar pushdowns
4x12x80kg

Ez bar cable curls
4x12x70kg

Life fitness dip machine
4x12x150kg

Concentration preacher db curls
4x12x16kg

Superset:
S.A. Overhead rope extensions 4x10x50kg last set ds 10x30kg
Db hammer curls 4x10x20kg last set ds 10x12kg

Superset:
Seated life fitness bicep curl 3x10x50kg
Primal Strenght triceps ext 3x15x45kg

Seated calf raises
4x12x50kg (+2,5kg)
 
First day on the new nutrition plan, to give you all an idea what i’m eating:

~ 4300 kcals, 328 protein, 523 carbs, 101 fats

Meal 1
80 gr oats
1 banana
50gr peanut butter
45gr whey iso

Meal 2
80 gr uncooked weight jasmin rice
200 gr chicken
125 gr broccoli or zucchini
50gr pineapple
10gr macadamia nuts

Meal 3
Same as meal 2

Meal 4 (PWO meal 2 hours before workout)
80 gr oats
30 gr raisins
45 gr whey iso
15 gr peanut butter

Snack (1 hour before working out)
Banana or apple

Intra
40 gr Cluster Dextrin
12 gr EAA’s

Meal 5 (Post workout)
30gr whey iso
80gr carbs of choice (today 100gr coco pops)

Meal 6
60 gr uncooked weight jasmin rice
200gr Nordic salmon

This is how it’s looking on a training days, coach give me some variations on certain meals, same goes with fruits/nuts and protein sources. But for the forst few days i’ll keep it basic. On non training days i have no snack, intra workout and meal 5 is left out. I think adjustments will be made very fast because i got a very fast metabolism.

Meal plan looks great. Constant tweaks with a high metabolism is expected.
 
Tomorrow is the check in so i’m curious what he’s going to say, weight stayed the same.
 
Current shape
8334fd8766f3545c266130afdd67e9d0.jpg
 
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