Rigeu’s offseason log

[maxmuscle1]

Lol yeah better than nothing, if you think about it it’s so much bullshit. Covid screwing up everything. Last week it was cold so i trained in a hoodie, but next week it’s going to be 22+ degrees so that’s perfect

71 deg F! Lol. 22-24c is perfect all year for me! One thing I hate is too cold or too hot! In Hawaii it rains the most but, it doesn’t bother you. Quick and Warm...just happens waaaay too much!

Max

 

[Rigeu]

BACK/BICEPS (28/03/2021)
Reverse grip HS pulldowns (single arm)
10x15kg
10x30kg
10x45kg
10x55kg
8x60kg

HS reverse row
12x60kg
12x90kg
10x120kg
Cluster set: 5x120kg ... 5x120kg ... 5x120kg ... 5x120kg

HS high row
12x90kg
12x120kg
10x130kg
Cluster: 5x130kg ... 5x130kg ... 5x130kg ... 5x130kg

HS low row
12x70kg
12x90kg
12x110kg

Facepulls
4x12x45kg

Ez bar curls
12x30kg
12x40kg
2x10x45kg

Preacher curl machine
12x20kg
10x25kg
8x30kg ds 8x20kg ds 10x10kg

Great back workout, at the end my back was completely fried lol. It was very busy at the free weight zone so for the very first time i only did machines, but all felt very good!

 

[Rigeu]

PUSH (30/03/2021)
Incline bb press
8x60kg
8x80kg
8x100kg
8x110kg
7x115kg

Decline HS press
3x8x120kg

Flat HS chest press
12x40kg
10x80kg
8x100kg
8x100kg ds 12x40kg

Dumbell flys
12x20kg
12x22,5kg
12x26kg

HS shoulder press
3x10x60kg

Plate loaded side lateral raises
4x10x10kg last set superset with db raise 12x16kg

Dip machine
12x70kg
10x100kg
2x8x120kg

V-bar pushdowns
12x50kg
12x60kg
2x12x70kg

Overhead rope extensions
3x10x45kg

 

[Rigeu]

LEGS (31/03/2021)
Barbell squats
8x60kg
8x100kg
8x140kg
8x160kg
2x8x180kg

Single leg HS legpress
12x100kg
12x125kg
12x150kg
12x170kg

Single leg Leg extensions
15x20kg
15x25kg
2x12x30kg last set ds 8x20kg ds 8x10kg

Seated leg curls
15x50kg
2x12x60kg
12x40kg (2 sec hold at the bottom and squeeze)

GHR
10xBW
8xBW
7xBW
6xBW

Very solid leg workout, still able the increase weight while cutting. Instead of doing a back off set at squats i decided to do 2 sets with 180 for 8 reps. Felt really good and strong.

 

[maxmuscle1]

Nice increase in weight

Max

 

[Rigeu]

Nice increase in weight

Max

Definitely i hope this holds on as long as possible

 

[Rigeu]

ARMS/ABS/CALVES (01/04/2021)
Single arm DB preacher curls
15x12kg
12x14kg
10x16kg
2x8x18kg

Rope pushdowns
15x30kg
12x45kg
3x12x60kg

Cable curls
12x45kg
10x55kg
8x60kg

Dips
20xBW
17xBW
15xBW
13xBW

Dumbell hammer curls
4x10x20kg last set ds 10x10kg

Ez bar overhead extensions
15x35kg
12x45kg
2x10x55kg

Calf raise on leg press
15x75kg
15x100kg
3x15x115kg

Leg raises
4x20xBW

Everything going as planned! Bodyweight is decreasing little by little and I now also see progress almost every day. Power and energy level are also still good, but in the coming weeks I will go down a bit in calories and eventually switch to a carb cycle approach.

Tomorrow friends will come over and probably we going to order some good food. Sunday at my parents house it will be Italian so 2 days with "cheats". Ofcourse i will compensate some calories during the day and from next week on i’ll decrease the calories even more.

There will also be some new addition to the cycle very soon. As soon as they arrive i’ll let you know Let’s bring the summer shreds to the next level.

 

[Rigeu]

BACK/REAR+SIDE DELT (03/04/2021)
HS plate loaded lat pulldown
12x60kg
12x90kg
10x110kg
8x120kg

HS high row
12x90kg
12x130kg
2x10x140kg

Single arm HS low row
12x45kg
12x60kg
2x10x75kg

RDL’s
8x60kg
8x100kg
8x140kg
8x180kg
6x200kg

Facepulls
4x20x45kg

Seated db side lateral raises
4x20x10kg

 

[Rigeu]

PUSH (05/04/2021)
Decline bb benchpress
12x60kg warmup
10x80kg warmup
8x100kg warmup
8x120kg
7x140kg topset
9x120kg backoff

HS incline press
3x10x100kg

Weighted dips
11xBW+20kg
10xBW+20kg
9xBW+20kg

HS shoulder press
8x70kg
8x80kg
8x90kg
6x90kg ds 8x60kg

Dumbell fly
3x8x25kg laatste set ds 8x14kg

Plate loaded side lateral raises
4x12x10kg

Straight bar pushdowns
3x12x70kg

Single arm cable extensions
3x12x25kg

Lying DB extensions
3x8x20

Had a really great workout, even though it was very cold outside and I trained with a sweater and all on a very good pump. Definitely from the Easter cheats: p Strength was still good too. By the way, weight was still at 103kg this morning so virtually no damage from the cheats, but really clearly drier, harder and fuller.

Adjustments for this week:
- Cardio goes from 4x20 min to 4x25 min;
- 3200 calories training days, 3000 calories rest days;
- Clen dose too 80mcg ED;
- from Thursday I also have an exercise bike at home and will apply 2-3x pw fasted cardio with Yohimbine hcl at 20mg.

 

[maxmuscle1]

I like 80mcg time!!

Max

 

[Rigeu]

I like 80mcg time!!

Max

Normally 80mcg is the sweet spot for me with clen, so im excited!

 

[Rigeu]

LEGS (06/04/2021)
ATX belt squats
10x50kg
10x90kg
10x130kg
10x170kg
10x210kg
10x240kg
10x270kg

Front squat superset into back squats
4x10x100kg <> 4x10x100kg
On paper this doesn’t look that, until you go from the front squat to the backsquats haha. After every set i needed to take a couple minutes to catch my breath and after 4 sets my quads where so pumped and toasted

Single leg plate loaded leg extensions
4x15x20kg

Plate loaded lying leg curls
4x10x40kg

Stiff legged db deadlifts
3x12x40kg

 

[maxmuscle1]

Front and back squat Supersets!!

Max
#crazysore

 

[Rigeu]

Front and back squat Supersets!!

Max
#crazysore

Oh man my legs are ridiculously sore today, not funny trying to sit down on the toilet

 

[Rigeu]

PULL (07/04/2021)
Single arm HS reverse lat pulldown
10x25kg
10x40kg
10x50kg
8x60kg
10x50kg (beide armen)

HS reverse row
12x60kg
12x90kg
3x10x120kg

HS low row
12x40kg
12x70kg
12x100kg
10x130kg
2x10x140kg

HS high row
4x12x120kg

Bent over db rear lateral raises
4x15x12kg

Single arm machine preacher curls
12x15kg
10x17,5kg
2x8x20kg

Seated incline db hammer curl
4x10x16kg

Barbell curls
3x10x40kg

 

[Rigeu]

Shape is getting better, i got a new TD on it’s way so there will be some upgrades to the cycle very soon!

 

[Rigeu]

PUSH (09/04/2021)
Incline bb press
8x60kg
8x80kg
8x100kg
8x110kg
8x110kg ds 10x60kg

HS Front Military press
8x50kg
8x70kg
8x80kg
8x80kg ds 10x50kg

HS decline press
12x80kg
10x100kg
8x120kg
12x80kg +5 partials

Plate loaded dip machine
12x100kg
10x120kg
2x8x130kg

Flat db fly
12x20kg
11x20kg
10x20kg

Seated db side lateral raises dropsets
15x14kg ds 12x10kg
12x14kg ds 10x10kg
10x14kg ds 8x10kg
8x14kg ds 8x10kg ds 10x8kg

Single arm cable extensions
4x10x30kg

Overhead rope extensions
4x12x45kg

Another great workout in the books, first day that I noticed i started to look "flat". I just keep dropping in weight, fasted cardio in combination with yohimbine works very well! Only thing I started to notice is that my strength got a little dip after exercise 3. Just keep an eye on how my recovery and strength is next week, otherwise I will adjust my training split a bit. Tomorrow night there will be a big refeed / cheat (sushi: on the menu.

 

[maxmuscle1]

Shape is getting better, i got a new TD on it’s way so there will be some upgrades to the cycle very soon!

Looking good my friend! Getting that great V-Shape . Keep it up. I know you are definitely going to do a Big Boy Bulk next(wait until you finish of course, after bloods are good !
HMU for sure. Time to go hit up the streets.

Max

 

[Rigeu]

Looking good my friend! Getting that great V-Shape . Keep it up. I know you are definitely going to do a Big Boy Bulk next(wait until you finish of course, after bloods are good !
HMU for sure. Time to go hit up the streets.

Max

Thanks Max the goal is to get as lean as possible without extreme suffering like i did my last prep lol, after that maybe a 6-8 week rebound and then it’s going to be a few months of cruising, checking my bloods and if that’s G2g i’ll make new plans to get big

 

[maxmuscle1]

Thanks Max the goal is to get as lean as possible without extreme suffering like i did my last prep lol, after that maybe a 6-8 week rebound and then it’s going to be a few months of cruising, checking my bloods and if that’s G2g i’ll make new plans to get big

Hells Yeah. Wishing you well

Max

 

[Rigeu]

LEGS (10/04/2021)
Seated leg curls
12x20kg
12x40kg
4x10x60kg

Single leg legpress
12x100kg
12x125kg
12x150kg
12x175kg
12x200kg

GHR
4x8xBW

Superset:
A. Single leg leg extensions
4x12x20kg
B. Bulgarian db split squats
4x12x32kg last set ds BW till failure

Lying leg curls
4x12x40kg + 3 slow partials

Heels elevated db sumo squat 1,5 rep
Come up halfway, back down and explosively all the way up. This counts for 1 rep.

1 set 20x30kg dropset 15xBW

Standing calf raises single leg
4x12x30kg + BW last set BW till failure

Just a different workout than what I'm used to since almost everything was taken that I planned to do, but it was also nice for a change. I got into the car with shaking legs

 

[Rigeu]

Yesterdays cheatmeal of the week

 

[Rigeu]

Update cut week 4:
Still going in the right direction! Damage from yesterdays cheat is 0.8kg so not too bad. The only adjustments I will make for next week is that I will adjust my training split and a little bit more cardio.

Workout split will look like this:
Mo - Back, biceps
Tu - Chest, triceps
We - Legs, calves
Th - rest (cardio + abs)
Fri - Shoulders, traps
Sa - Arms, calves
Su - rest (cardio + abs)

Cardio goes from 4x25 min to 6x25 min. Of which 3 to 4 sessions are fasted.

As soon as I start rebounding, I will adjust my training split slightly and train the weaker muscle groups more frequently, for now during the cut I think it is especially important that every muscle group that I train on that day gets the full 100% attention. With PPL i notice that the shoulder and / or triceps no longer get their full intensity after 3-4 exercises deep in a training session, this is especially noticeable during a cut

 

[maxmuscle1]

Yesterdays cheatmeal of the week

Omg! I need that now! A lot lighter than my Loco Moco(beef patties , calrose rice, grated onion brown gravy witn 2 eggs on top w 20oz of Fairlife. Sushi is a great meal. I am addicted !

Max

 

[Rigeu]

Omg! I need that now! A lot lighter than my Loco Moco(beef patties , calrose rice, grated onion brown gravy witn 2 eggs on top w 20oz of Fairlife. Sushi is a great meal. I am addicted !

Max

But those beef patties looked insanely good! Oh man i can eat sushi everyday, but now when i’m cutting i keeping my cheats a little bit cleaner and then you can’t go wrong with some sushi

 

[maxmuscle1]

But those beef patties looked insanely good! Oh man i can eat sushi everyday, but now when i’m cutting i keeping my cheats a little bit cleaner and then you can’t go wrong with some sushi

A nice Sushi Boat for 2 works . If you see Toro ; get it! The fatty part of the tuna belly....it just melts ! I could eat a pound ! power

I am integrating even more fish as well. I usually don’t eat canned anything but I ordered some good ones out of Spain(cheap) but I will eat before bed if I am craving too much food!

Max

 

[Rigeu]

BACK/BICEPS (12/04/2021)
HS high row
4x12x120kg

One arm HS row
4x8x75kg

HS low row
4x12x120kg

Incline db row
4x10x30kg

Cable pullovers
3x12-15x55kg

Ez bar preacher curls
4x10x35kg

Dumbell hammer curls
4x10x20kg last set ds 10x14kg

 

[Rigeu]

CHEST/TRICEPS (13/04/2021)
Decline bench press
12x60kg
10x100kg
8x120kg
8x140kg
6x150kg

HS incline press
12x100kg
10x100kg
2x8x100kg

Weighted dips
12xBW+15kg
10xBW+15kg
9xBW+15kg
8xBW+15kg

HS flat press
4x10x80kg last set 4-5 extra partials

Incline db fly
12x20kg
10x22,5kg
2x8x26kg

Straight bar pushdowns
4x12x75kg

Rope extensions
4x10x55kg

Very good workout, strenght is still there. Weight keeps dropping so no need to go lower with kcals or add any cardio.

 

[maxmuscle1]

CHEST/TRICEPS (13/04/2021)
Decline bench press
12x60kg
10x100kg
8x120kg
8x140kg
6x150kg

HS incline press
12x100kg
10x100kg
2x8x100kg

Weighted dips
12xBW+15kg
10xBW+15kg
9xBW+15kg
8xBW+15kg

HS flat press
4x10x80kg last set 4-5 extra partials

Incline db fly
12x20kg
10x22,5kg
2x8x26kg

Straight bar pushdowns
4x12x75kg

Rope extensions
4x10x55kg

Very good workout, strenght is still there. Weight keeps dropping so no need to go lower with kcals or add any cardio.

What is happening Rigeu? Doing well I Hope.
Are you going to compete ? Just curious. I realize it would be very hard without having the gyms and all that . Just Curious

Max

 

[Rigeu]

What is happening Rigeu? Doing well I Hope.
Are you going to compete ? Just curious. I realize it would be very hard without having the gyms and all that . Just Curious

Max

Hey Max, no competing for me this year. I’m still working out at an outside gym because inside is still not allowed due the covid restrictions... i’m just wanting to get in really good shape again for the summer! It’s even impossible to compete in my country, competitions are all canceled.