Rigeuís offseason log

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  1. #571
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    Quote Originally Posted by maxmuscle1 View Post
    Got some Big Boy Powerhouse items!! Nice! I am going to try a peptide mix(all long) w CJC and GH on other days. Canít wait . Gonna stay in shape to maybe compete again by years end !

    Max
    Combining GH an CJC is a game changer

  2. #572
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    Quote Originally Posted by Rigeu View Post
    Combining GH an CJC is a game changer
    Definitely am going to find out

    Max

  3. #573
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    ARMS/CALVES (02/09/2021)
    Superset 1
    Dual rope pushdowns 4x12x60kg
    Seated db curls 4x10x18kg

    Superset 2
    Life fitness dip machine 4x10x140kg
    Ez bar close grip preacher curls 4x12x30kg

    Superset 3
    Overhead rope extensions 4x12x60kg
    Pin wheel curls 4x12x20kg

    Standing calve raises
    4x15x50kg (+5kg)

    Shape after 9 days on the Winstrol oil base from EP








  4. #574
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    HAMSTRINGS/ABS (03/09/2021)
    Lying leg curls
    12x35kg (+2 reps)
    12x35kg (+2 reps)
    10x35kg +6 partials + 10 sec iso hold (+2 reps)

    Stiff legged db deadlifts
    15x40kg
    15x50kg
    15x60kg
    15x70kg
    12x80kg

    Seated leg curl (1 sec hold peak contraction)
    3x12x60kg

    Wide and high stance watson leg press (TUT)
    4x20x360kg

    Abductor machine (1 sec hold peak contraction)
    3x15x152,5kg

    Rope crunches
    4x20x90kg

  5. #575
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    Quote Originally Posted by Rigeu View Post
    ARMS/CALVES (02/09/2021)
    Superset 1
    Dual rope pushdowns 4x12x60kg
    Seated db curls 4x10x18kg

    Superset 2
    Life fitness dip machine 4x10x140kg
    Ez bar close grip preacher curls 4x12x30kg

    Superset 3
    Overhead rope extensions 4x12x60kg
    Pin wheel curls 4x12x20kg

    Standing calve raises
    4x15x50kg (+5kg)

    Shape after 9 days on the Winstrol oil base from EP







    these are real muscles!!!
    You can't have my body, but I'll tell you where to find all my tools -> PuritySourceLabs.ru

  6. #576
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    Quote Originally Posted by Phill View Post
    these are real muscles!!!
    Thanks Phill, appreciated!!

  7. #577
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    Still kicking ass and improving. Keep it up ! Day in, Day out..sleep is something I need to improve .

    Max

  8. #578
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    Quote Originally Posted by maxmuscle1 View Post
    Still kicking ass and improving. Keep it up ! Day in, Day out..sleep is something I need to improve .

    Max
    Thanks Max! Sleep is very important, one of the most underrated things in bodybuilding it makes or breaks your day and progress!

  9. #579
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    Rigeuís offseason log

    sorry for being absent for a few days but I've been on vacation since Sunday... but we wonít skip working out. Quite a good hotel gym, I now workout fasted for 1 hour before breakfast so that I can enjoy the rest of the day with my girlfriend.

    Workouts iíve been doing since i been here:


    Monday - BACK/BICEPS/CALVES
    High row
    10x100kg
    12x90kg

    Neutral grip lat pulldown
    8x105kg
    12x90kg

    Close grip cable row
    15x80kg
    12x100kg
    10x110kg
    8x120kg ds 8x100kg ds 8x80kg

    Rope pullovers
    3x15x60kg

    Machine deadlifts
    8x80kg
    8x120kg
    8x160kg
    8x180kg

    Single handle cable curls
    3x12x25kg

    Db hammer curl ds
    10x20kg ds 10x16kg ds 10x12kg

    Calf raise on leg press
    4x12x141kg

    óó-

    Tuesday - QUADS/ABS
    Gym80 Adductor machine
    3x25x85kg

    Gym80 Leg extensions
    Topset: 15x105kg, 12x105kg
    Backoff: 12x85kg + 8 partials(with 1 sec hold at the top)

    Front squats
    8x60kg
    8x100kg
    8x120kg
    Topset: 6x140kg
    Backoff: 12x110kg

    Gym 80 Horizontal leg press
    3x20x205kg

    Bulgarian db split squat
    12x40kg
    12x40kg ds 10xBW

    Leg raises
    4 x till failure

    The food is so good here!!! Tonight weíre going out for some sushi or maybe some burgers or maybe both haha.

  10. #580
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    Quote Originally Posted by Rigeu View Post
    sorry for being absent for a few days but I've been on vacation since Sunday... but we wonít skip working out. Quite a good hotel gym, I now workout fasted for 1 hour before breakfast so that I can enjoy the rest of the day with my girlfriend.

    Workouts iíve been doing since i been here:


    Monday - BACK/BICEPS/CALVES
    High row
    10x100kg
    12x90kg

    Neutral grip lat pulldown
    8x105kg
    12x90kg

    Close grip cable row
    15x80kg
    12x100kg
    10x110kg
    8x120kg ds 8x100kg ds 8x80kg

    Rope pullovers
    3x15x60kg

    Machine deadlifts
    8x80kg
    8x120kg
    8x160kg
    8x180kg

    Single handle cable curls
    3x12x25kg

    Db hammer curl ds
    10x20kg ds 10x16kg ds 10x12kg

    Calf raise on leg press
    4x12x141kg

    óó-

    Tuesday - QUADS/ABS
    Gym80 Adductor machine
    3x25x85kg

    Gym80 Leg extensions
    Topset: 15x105kg, 12x105kg
    Backoff: 12x85kg + 8 partials(with 1 sec hold at the top)

    Front squats
    8x60kg
    8x100kg
    8x120kg
    Topset: 6x140kg
    Backoff: 12x110kg

    Gym 80 Horizontal leg press
    3x20x205kg

    Bulgarian db split squat
    12x40kg
    12x40kg ds 10xBW

    Leg raises
    4 x till failure

    The food is so good here!!! Tonight weíre going out for some sushi or maybe some burgers or maybe both haha.
    Sounds Awesome ! Glad you are having a great time Rigeu

    Max

  11. #581
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    Quote Originally Posted by maxmuscle1 View Post
    Sounds Awesome ! Glad you are having a great time Rigeu

    Max
    Awesome time over hear and the fasted workout donít even bother me when i got an overload of calories in my system.

  12. #582
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    Wednesday - ARMS/CALVES
    Superset 1:
    Cable cross extensions 4x12x20kg
    Barbell curls 4x10x40kg (3 sec negatives)

    Superset 2:
    Bodyweight dips 4x15
    S.A. DB preacher curls 4x10x12kg

    Superset 3:
    Machine triceps extensions 4x12x30kg last set ds 8x25kg ds 8x20kg
    Dumbell hammer curls 4x8x22kg last set ds 8x16kg ds 8x8kg

    Cable crusifix side lateral raises
    4 sets with 15kg (15, 13, 12, 11)

    Calf raises on leg press
    1 cluster set: 15x141kg ... 12x141kg ... 10x141kg ... 8x141kg

    Thursday - HAMSTRINGS/ABS
    Lying hamstring curl
    10x60kg
    10x70kg
    10x80kg ds 8x60kg + 6 partials

    Deadstop RDLís (beltless)
    8x60kg
    8x100kg
    8x140kg
    Topset: 7x180kg
    Backoff: 9x160kg

    45 degree back extensions (hamstring focus)
    3 sets to failure with BW+20kg (13/12/12)

    Wide and high stance leg press
    3x15x245kg (Slight pause at the bottom)

    Abductor machine (1 sec hold at peak contraction)
    20x85kg
    17x85kg
    15x85kg (last rep hold for 5 sec)

    Leg raises
    4 x failure

    Friday - CHEST/SHOULDERS
    Low incline bb press
    15x60kg
    12x80kg
    10x100kg
    Topset: 7x120kg
    Backoff: 11x100kg

    Flat bb press
    Topsets: 10x100kg, 9x100kg
    Backoff: 12x90kg

    Gym 80 Plate loaded shoulder press
    Topset: 8x80kg, 7x80kg
    Backoff: 12x60kg

    Gym 80 Plate loaded chest flys
    15x20kg
    12x30kg
    10x30kg

    BW chest dips
    3 sets of BW till failure x 12/10/8

    Cable crusifix side lateral raises
    3x15kg x 20/15/14

    Cable rear lateral raises
    3x25x15kg

    Bent over DB rear laterals into DB side laterals
    3x12kg <> 3x12kg

    Still solid fasted workout of 1 hour! 6 more days of vacation and then itís back to real life. The battery is charging again and iím already excited for this offseason and prep season!

  13. #583
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    Quote Originally Posted by Rigeu View Post
    Wednesday - ARMS/CALVES
    Superset 1:
    Cable cross extensions 4x12x20kg
    Barbell curls 4x10x40kg (3 sec negatives)

    Superset 2:
    Bodyweight dips 4x15
    S.A. DB preacher curls 4x10x12kg

    Superset 3:
    Machine triceps extensions 4x12x30kg last set ds 8x25kg ds 8x20kg
    Dumbell hammer curls 4x8x22kg last set ds 8x16kg ds 8x8kg

    Cable crusifix side lateral raises
    4 sets with 15kg (15, 13, 12, 11)

    Calf raises on leg press
    1 cluster set: 15x141kg ... 12x141kg ... 10x141kg ... 8x141kg

    Thursday - HAMSTRINGS/ABS
    Lying hamstring curl
    10x60kg
    10x70kg
    10x80kg ds 8x60kg + 6 partials

    Deadstop RDLís (beltless)
    8x60kg
    8x100kg
    8x140kg
    Topset: 7x180kg
    Backoff: 9x160kg

    45 degree back extensions (hamstring focus)
    3 sets to failure with BW+20kg (13/12/12)

    Wide and high stance leg press
    3x15x245kg (Slight pause at the bottom)

    Abductor machine (1 sec hold at peak contraction)
    20x85kg
    17x85kg
    15x85kg (last rep hold for 5 sec)

    Leg raises
    4 x failure

    Friday - CHEST/SHOULDERS
    Low incline bb press
    15x60kg
    12x80kg
    10x100kg
    Topset: 7x120kg
    Backoff: 11x100kg

    Flat bb press
    Topsets: 10x100kg, 9x100kg
    Backoff: 12x90kg

    Gym 80 Plate loaded shoulder press
    Topset: 8x80kg, 7x80kg
    Backoff: 12x60kg

    Gym 80 Plate loaded chest flys
    15x20kg
    12x30kg
    10x30kg

    BW chest dips
    3 sets of BW till failure x 12/10/8

    Cable crusifix side lateral raises
    3x15kg x 20/15/14

    Cable rear lateral raises
    3x25x15kg

    Bent over DB rear laterals into DB side laterals
    3x12kg <> 3x12kg

    Still solid fasted workout of 1 hour! 6 more days of vacation and then itís back to real life. The battery is charging again and iím already excited for this offseason and prep season!
    Love that chest/shoulder workout

  14. #584
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    Saturday - BACK/CALVES
    Assisted pull up machine
    3 sets to failure 25kg assisted x 15/11/10

    High row
    Topset: 12x100kg (+2 reps)
    Backoff: 15x90kg (+3 reps)

    Incline db row
    15x32kg
    12x32kg
    11x32kg

    Neutral grip lat pulldown
    Topset: 11x105kg (3 reps)
    Backoff: 15x90kg (+3 reps) , 13x90kg (+ 1 rep / 1 set)

    Single arm standing machine row
    3x10x60kg

    Seated neutral grip cable row
    3x12x80kg

    Incline db curl
    12x14kg
    11x14kg
    10x14kg
    8x14kg

    Calf raises on leg press
    15x149kg
    15x149kg
    13x149kg
    12x149kg

    Sunday - ABS/CARDIO
    Leg raises - 4 sets 25 reps
    Rope crunches - 4 sets 20 reps x full stack/85kg
    Cycling / fietsen - 30 minutes

    Monday - QUADS
    Gym80 Adductor machine
    3x20x105kg (+20kg - 5 reps)

    Gym80 Leg extensions
    Topset: 17x105kg (+2 reps), 13x105kg (+1 rep)
    Backoff: 12x85kg + 8 partials(with 1 sec hold at the top)

    Front squats
    8x60kg
    8x100kg
    8x120kg
    Topset: 7x140kg (+1 rep)
    Backoff: 14x110kg (+2 reps)

    Gym 80 Horizontal leg press
    20x213kg (+8kg)
    20x221kg (+16kg)
    20x229kg (+24kg)
    20x237kg (+32kg)

    Bulgarian db split squat
    15x40kg (+3 reps)
    15x40kg (+ 3 reps) ds 15xBW (+5 reps)

    Tuesday - ARMS/ABS
    Superset 1
    Rope pushdowns 4x12x55kg
    Straight bar cable curls 4x10x65kg

    Superset 2
    Close grip press on assisted pullup 4x10x50kg
    Barbell spider curls 4x12x30kg

    Superset 3
    Lying db extensions on slight incline 4x8x26kg
    DB hammer curls 4x8x22kg

    Superset 4
    Straight bar pushdowns 3x15x40kg
    Incline db curls 14kg, 12/11/10

    Y-raises
    4x12x14kg

    Calf raise on legpress
    4x12x157kg (+8kg)

    Still on vacation and still doing fasted workouts, friday iíll be back home and back on the real grind, first 2 weeks iíll be doing a mini diet to get back in my pre-vacation shape after that itís time to make some real gains . In October i got an appointment with my new coach to make plans for upcoming offseason and competition season in 2022. Iíll be logging everything in regards to PSL / EP gear iím using, training programs, shape updates, food updates etc!

  15. #585
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    Great log you've got going here man. Working hard and looking jacked. Nice work!! I'll definitely be following along. 💪💪

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