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Rigeu’s offseason log

Get Shredded!
Lying leg curl
3x8x30kg last set + 5 reps without extra resistance + 10 partials

Barbell squats
Sets van 8 stelselmatig verhogen tot 1 set tot absolute falen
8x60kg
8x100kg
8x140kg
8x180kg
8x210kg (+ 1 rep)

Bulgarian split squat in smith
10x35kg (+5kg)
10x45kg (+5kg)
10x55kg (+5kg)
10x65kg — 10 sec iso hold —dropset 10x55kg —- 10 sec iso hold — dropset 10x45kg (+5kg)

Pendulum squats (banded)
1 all out set van 8 reps
8x65kg

Stiff legged db deadlifts (3-4 sec negatives)
3x10x67,5kg (+2,5kg)

Standing calve raises
2 rest pause sets
2x10x30kg ... 10x30kg

Strenght keeps improving!
 
Update:
Got a check in with the coach, food gets upped again!

TD kcals: 5350
NTD kcals: 4350

Next check i will also get some peds adjustments.
 
Rigeu said:
Cheatmeal time

First time making tomahawk steak!

Oh man it was amazing

48ed14f578f59a748da4955ede768804.jpg

072c8fdddac8aef3c648ae39f25f7ff2.jpg

a91d01ddf986e922b65b143a4cf9e371.jpg

845b94105756febe91c043e089336a05.jpg
Click to expand...

Looks good!
 
CHEST/SHOULDERS/TRICEPS 02/11/21
Incline db press
10x20kg warm-up
10x30kg warm-up
10x40kg warm-up
10x50kg
10x60kg
9x60kg (+1 rep)

Plate loaded HS flat press
(Slight pause at the bottom)
3x6x125kg (+5kg)

HS Iso-lateral benchpress
3x20x40kg

Incline flyes with manual resistance
(4 sec negatives)
4x8x22kg (+4kg)

Dumbell side laterals
3x12x20kg laatste set + 20 partials from below (+ 2 reps)

Cable rear lateral raises
3x40x10kg

V-bar pushdowns
4x15x75kg (+5kg)

Overhead rope extensions
4x15x50kg + 20 sec hold in the stretch na after every set

Really good workout, super pumped and full upperbody during the workout, i think it’s the calorie increase :)
 
BACK/BICEPS/ABS 03/11/21
One arm HS row
8x20kg warm-up
8x40kg warm-up
8x60kg
8x80kg
8x90kg

HS low row
4x8x145kg (+5kg)

Single arm cable lat pulldown
4x12x65kg (+2 reps)

Incline db row
3x12x40kg (+2 reps)

Barbell curls (3-4 sec negatives)
4x10x40kg

One arm db preacher curls
4x10x14kg

Alternating db hammer curls
3x12x18kg

Banded hyper extensions
4x15x blue res. band (+3 reps)

Leg raises
4 x failure
 
Rigeu said:
BACK/BICEPS/ABS 03/11/21
One arm HS row
8x20kg warm-up
8x40kg warm-up
8x60kg
8x80kg
8x90kg

HS low row
4x8x145kg (+5kg)

Single arm cable lat pulldown
4x12x65kg (+2 reps)

Incline db row
3x12x40kg (+2 reps)

Barbell curls (3-4 sec negatives)
4x10x40kg

One arm db preacher curls
4x10x14kg

Alternating db hammer curls
3x12x18kg

Banded hyper extensions
4x15x blue res. band (+3 reps)

Leg raises
4 x failure
Click to expand...

Nice workout! Reminded me of hitting Hypers ! I haven’t hit em in a minute. Like the single arm lats pulls(another exercise I haven’t done). I am Gonna do a week of isolated exercises if I hit a wall. I did a whole Iso-lateral training program years ago and it was really tough !

Max
 
maxmuscle1 said:
Nice workout! Reminded me of hitting Hypers ! I haven’t hit em in a minute. Like the single arm lats pulls(another exercise I haven’t done). I am Gonna do a week of isolated exercises if I hit a wall. I did a whole Iso-lateral training program years ago and it was really tough !

Max
Click to expand...

In this training block no deadlifts or rackpulls because it takes away recovery time from working out legs. It also really isolates my errectors like crazy!

But it’s also great tool for bringing up lacking bodyparts, i believe a whole training program with iso-lateral movements are killing
 
IML Gear Cream!
HAMSTRINGS/CALVES 04/11/21
Single leg seated leg curls
(12 reps right, 12 reps left, without any breaks 4 sets in total)

4x12x27,5kg (+2,5kg)

Ham killer
4 sets till failure (15, 12, 10, 9)

Watson 45 leg press
(High and wide)
15x320kg
15x360kg
15x400kg

Dumbell iso tension
3 x 30 sec x 26kg (+2kg)

Seated calve raises
5x15x40kg
 
LEGS 06/11/21
Sumo stance smith machine squats
4x10x120kg

Butt blaster
3x12x90kg

Bulgarian split squat (3-4 sec ecc./glute focus)
3x12x65kg (+5kg)

Leg extensions
(2 all out set)
Set #1
10x 105kg + 4x with help of trainingspartner ... 5x forced reps + 10 sec iso hold

Set #2
10x105kg ds 8x85kg ds 8x55kg (+4 reps with spot) + 5 forced reps + 10 sec iso hold

Standing calf raises
4x15x40kg

Decline bench crunches
4 x failure

Legs are really growing! Also reached bodyweight PR of 247 lbs / 112,3kg today so things are going in the right direction :)
 
CHEST/SHOULDERS/TRICEPS 08/11/21
Incline db press
10x20kg warm-up
10x30kg warm-up
10x40kg warm-up
10x50kg
10x60kg
10x60kg (+1 rep)

Plate loaded HS flat press
Slight pause at the bottom
3x6x130kg (+5kg)

HS Iso-lateral benchpress
3x20x40kg

Incline flyes with manual resistance
(4 sec negatives)
4x8x24kg (+2kg)

Dumbell side laterals
3x12x20kg last set + 20 partials from the bottom, last set triple ds 10x16kg ds 8x12kg ds 8x8kg

Cable rear lateral raises
3x40x10kg

V-bar pushdowns
4x15x75kg

Overhead rope extensions
4x15x50kg + 20 sec hold in the stretch
 
For people who are interested, this is my current supps stack:

- Whey isolate;
- Glutamine;
- Dygestive enzymes;
- Cluster Dextrin;
- Essential Amino's;
- Creatine;
- Omega 3 visolie,
- Vitamine K2;
- Vitamine D3;
- Vitamine C;
- Multivitamine;
- Magnesium;
- Calcium;
- Selenium;
- NAC;
- Citrus Bergamot;
- Betaine HCL;
- Tudca;
- CoQ10;
- Hawthorn Berry;
- Dandelion Root Exctract;
- Melatonine;
- Telmisartan;
- Cialis;

Stack depends on whether I'm blasting/cruising and of course which peds I'm currently taking/ and what my blood values ​​tell me.
 
LEGDAY 09/11/21
Lying leg curl
3x8x30kg first 8 reps with resistance from trainingspartner +5 reps without resistance + 10 partials

Barbell squats
8x60kg
8x100kg
8x140kg
8x180kg
6x215kg (+5kg - 2 reps) PR

Bulgarian split squat in smith
10x40kg (+5kg)
10x50kg(+5kg)
10x60kg(+5kg)
10x70kg— 10 sec iso hold —dropset 10x40kg —- 10 sec iso hold — dropset 10x20kg

Pendulum squats (banded)
1 all out set of 8 reps
8x65kg

Stiff legged db deadlifts (3-4 sec negatives)
3x10x70kg (+2,5kg)

Standing calve raises
15x50kg + 10 bodyweight calf raises
13x50kg + 10 bodyweight calf raises
12x50kg + 10 bodyweight calf raises
10x50kg + 10 bodyweight calf raises

Can't remember ever squatting 215kg for 6 reps that clean. Spotter also did nothing just standing behind me for mental support. Even with better execution than last week 210kg
 
BACK/BICEPS/ABS 10/11/21
One arm HS row
8x20kg warm-up
8x40kg warm-up
8x60kg
8x80kg
8x95kg (+5kg)

HS low row
4x8x150kg (+5kg)

Single arm cable lat pulldown
4x12x70kg (+5kg)

Incline db row
2x15x40kg (+3 reps)
1x12x40kg

Single arm cable curl
4x10x30kg

One arm db preacher curls
4x10x14kg

Alternating db hammer curls
3x12x18kg

Reverse hyper extensions
4x10x60kg

Leg raises
4 x failure


Solid workout, i keep making weekly progress. Had another check in today and coach is very satisfied with how things are going. Body weight continues to rise steadily and strength during the workouts is top notch, continuing everything unchanged until I plateau again.
 
Rigeu said:
LEGDAY 09/11/21
Lying leg curl
3x8x30kg first 8 reps with resistance from trainingspartner +5 reps without resistance + 10 partials

Barbell squats
8x60kg
8x100kg
8x140kg
8x180kg
6x215kg (+5kg - 2 reps) PR

Bulgarian split squat in smith
10x40kg (+5kg)
10x50kg(+5kg)
10x60kg(+5kg)
10x70kg— 10 sec iso hold —dropset 10x40kg —- 10 sec iso hold — dropset 10x20kg

Pendulum squats (banded)
1 all out set of 8 reps
8x65kg

Stiff legged db deadlifts (3-4 sec negatives)
3x10x70kg (+2,5kg)

Standing calve raises
15x50kg + 10 bodyweight calf raises
13x50kg + 10 bodyweight calf raises
12x50kg + 10 bodyweight calf raises
10x50kg + 10 bodyweight calf raises

Can't remember ever squatting 215kg for 6 reps that clean. Spotter also did nothing just standing behind me for mental support. Even with better execution than last week 210kg
Click to expand...

Sick Strength! That is quite an accomplishment!! Keep kicking ass! Gonna be a Mack Truck Soon !! Freight liner

Max
 
maxmuscle1 said:
Sick Strength! That is quite an accomplishment!! Keep kicking ass! Gonna be a Mack Truck Soon !! Freight liner

Max
Click to expand...

Haha thanks bro, i have to be carefull though. My knee joints aren’t happy at the moment, muscles and strenght is growing faster than the joints
 
Rigeu said:
Haha thanks bro, i have to be carefull though. My knee joints aren’t happy at the moment, muscles and strenght is growing faster than the joints
Click to expand...

Wrap em up or use perfect form. Knees are a bitch once you tear or fold meniscus. I see a lot of guys that have that “lock up” or “click/snap” deal. Then the endless arthroscopic procedures...you know. I use wrist wraps because of (multiple fractures) and weak hand strength(gripps).

Max
 
maxmuscle1 said:
Wrap em up or use perfect form. Knees are a bitch once you tear or fold meniscus. I see a lot of guys that have that “lock up” or “click/snap” deal. Then the endless arthroscopic procedures...you know. I use wrist wraps because of (multiple fractures) and weak hand strength(gripps).

Max
Click to expand...

I got SBD knee sleeves with all my quad dominant lifts. It’s just that 3 legdays per week and the ultra all out sets on squats are killing me after 3 weeks. 1 more week and then legs will be deloaded. I have to say i brought them up big time! But i think from here on i have to pre exhaust more instead of going extremely heavy before i start getting patella tendonitis again.
 
Get Shredded!
HAMSTRINGS/CALVES 11/11/21
Single leg seated leg curls
(12 reps right leg, 12 reps left reps, no pause until all 4 sets are done)
4x12x27,5kg

Ham killer
4 sets till failure (15, 12, 10, 9)

V-squat goodmornings
3x15x120kg

Dumbell iso tension
3 x 30 sec x 28kg (+2kg)

Abductor machine
3x20x152,5kg

Seated calve raises superset standing BW calf raises
5x8x60kg x 5x10xBW
 
Rigeu said:
For people who are interested, this is my current supps stack:

- Whey isolate;
- Glutamine;
- Dygestive enzymes;
- Cluster Dextrin;
- Essential Amino's;
- Creatine;
- Omega 3 visolie,
- Vitamine K2;
- Vitamine D3;
- Vitamine C;
- Multivitamine;
- Magnesium;
- Calcium;
- Selenium;
- NAC;
- Citrus Bergamot;
- Betaine HCL;
- Tudca;
- CoQ10;
- Hawthorn Berry;
- Dandelion Root Exctract;
- Melatonine;
- Telmisartan;
- Cialis;

Stack depends on whether I'm blasting/cruising and of course which peds I'm currently taking/ and what my blood values ​​tell me.
Click to expand...

Very similar to what I take as well. Just started the telmisartan
 
Killionb12 said:
Very similar to what I take as well. Just started the telmisartan
Click to expand...

With all the deads lately i’m taking the health supps up an notch.

Lucky me i’ve a friend who works at the first aid and could bring me a few boxes.
 
Rigeu said:
HAMSTRINGS/CALVES 11/11/21
Single leg seated leg curls
(12 reps right leg, 12 reps left reps, no pause until all 4 sets are done)
4x12x27,5kg

Ham killer
4 sets till failure (15, 12, 10, 9)

V-squat goodmornings
3x15x120kg

Dumbell iso tension
3 x 30 sec x 28kg (+2kg)

Abductor machine
3x20x152,5kg

Seated calve raises superset standing BW calf raises
5x8x60kg x 5x10xBW
Click to expand...

Nice work man! I’m enjoying your log! Keep working hard brotha.
 
Rigeu said:
With all the deads lately i’m taking the health supps up an notch.

Lucky me i’ve a friend who works at the first aid and could bring me a few boxes.
Click to expand...

I agree and John Jewett recommends it for heart and kidney protection. Luckily I have a doctor in the bodybuilding community that prescribed me TRT and the telmisartan.
 
Killionb12 said:
I agree and John Jewett recommends it for heart and kidney protection. Luckily I have a doctor in the bodybuilding community that prescribed me TRT and the telmisartan.
Click to expand...

It’s really hard here in the Netherlands to even get TRT prescribed let alone being prescribed medication to limit the side effects of steroids. then they simply say stop bodybuilding, find another hobby that’s safer.

Luckily i have a doctor that understands the lifestyle. I can pull bloods when i want, so i think i’ll ask him very soon if he could prescripe me the telmisartan.
 
Rigeu said:
It’s really hard here in the Netherlands to even get TRT prescribed let alone being prescribed medication to limit the side effects of steroids. then they simply say stop bodybuilding, find another hobby that’s safer.

Luckily i have a doctor that understands the lifestyle. I can pull bloods when i want, so i think i’ll ask him very soon if he could prescripe me the telmisartan.
Click to expand...

That does suck! It seems like when I travel East or south (poorer countries) they are everywhere. I never trust the “Hey! My Friend!” Seems like every country I hear that line ! . Wish you luck w the doc!

Max
I need a trip there!
 
maxmuscle1 said:
That does suck! It seems like when I travel East or south (poorer countries) they are everywhere. I never trust the “Hey! My Friend!” Seems like every country I hear that line ! . Wish you luck w the doc!

Max
I need a trip there!
Click to expand...

Haha exactly! Well health before everything, we want to do this as long and healthy as possible + there’s a life after / besides bodybuilding ;)

Well you know to message me when you are in the Netherlands :p
 
Rigeu said:
LEGDAY 09/11/21
Lying leg curl
3x8x30kg first 8 reps with resistance from trainingspartner +5 reps without resistance + 10 partials

Barbell squats
8x60kg
8x100kg
8x140kg
8x180kg
6x215kg (+5kg - 2 reps) PR

Bulgarian split squat in smith
10x40kg (+5kg)
10x50kg(+5kg)
10x60kg(+5kg)
10x70kg— 10 sec iso hold —dropset 10x40kg —- 10 sec iso hold — dropset 10x20kg

Pendulum squats (banded)
1 all out set of 8 reps
8x65kg

Stiff legged db deadlifts (3-4 sec negatives)
3x10x70kg (+2,5kg)

Standing calve raises
15x50kg + 10 bodyweight calf raises
13x50kg + 10 bodyweight calf raises
12x50kg + 10 bodyweight calf raises
10x50kg + 10 bodyweight calf raises

Can't remember ever squatting 215kg for 6 reps that clean. Spotter also did nothing just standing behind me for mental support. Even with better execution than last week 210kg
Click to expand...

Awesome squats weight. Killin it bro just keep an eye on those knees.
 
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