Rigeu’s offseason log

[maxmuscle1]

Well that sounds like a lot of fun

2 more weeks and i’ll let you know! Ofcourse no alcohol and i got a lot of (liver) health supps on deck so i think i’ll be good.

I knew you would! You are like me in that way. You pick a goal and follow through . I’m excited for you my friend . “je gaat het geweldig vinden! Een kleine pil maar krachtige effecten!”

Max

 

[Rigeu]

I knew you would! You are like me in that way. You pick a goal and follow through . I’m excited for you my friend . “je gaat het geweldig vinden! Een kleine pil maar krachtige effecten!”

Max

With a competition as a goal i’m giving 100% and do whatever it takes! But with that being said i’ll also do everything to keep my health as good as possible with supps etc.

 

[maxmuscle1]

With a competition as a goal i’m giving 100% and do whatever it takes! But with that being said i’ll also do everything to keep my health as good as possible with supps etc.

For sure . It’s only a short time , so Gas ️ that !

Max

 

[Rigeu]

DELTS (07/04/22)
Standing machine side lateral raises
15x5kg
12x7,5kg
10x10kg
15x5kg

Seated DB shoulder press
10x20kg
10x30kg
10x40kg
10x44kg

Reverse peck deck fly
25x89kg
22x89kg
20x89kg

Single arm cable side lateral raises
15x15kg
12x15kg
11x15kg

Triset: Dumbell rear lateral raises into db side lateral raises into db front raises (back and forward until failure)
3 sets 12 reps each excercise for 3 rounds.

Cable shrugs
3x15x180kg

Single arm cable pushdowns
3x12-15x25kg

Felt good after yesterday’s high carb day and did a quick delt workout lasted about 1 hour. Drier, harder and fuller! Today i got another high day and then back to 100gr of carbs.

 

[Rigeu]

HAMSTRINGS/BACK (08/04/22)
Seated hamstring curl
90kg (+5kg) x 18, 16, 13
Cluster set: 75kg x 12/10/8

Lying leg curl
25kg x 15 (+1), 14 (+2), 13 (+2)

Dumbell stiff legged deadlifts
4x15x60kg

Single arm cable pulldowns
75kgx 15, 13, 12

HS iso lateral row (upper back focus)
120kg x 14, 12, 12

Wide grip cable rows
3x12x100kg

Rope pullovers
3x15x35kg

 

[Rigeu]

ARMS/CALVES/ABS 09/04/22
Seated calf raises
40kg x 25 (10 sec RP) x 14 +2 (10 sec RP) x12 + 2 (10 sec RP) x 10 + 2

Standing calve raises
75kg (+5kg) x 12, 12, 10

Superset 1:
Dual rope pushdowns 4x12x50kg
Alternating db curls 4x10x20kg

Superset 2:
Dual handle triceps extensions 4x12x45kg
Ez bar preacher curls 4x8x30kg

Rope hammer curls 3x15x50kg
Dips machine 3x10x140kg

Barbell 21’s 3 sets x 30kg
Single arm pushdowns 3x12x25kg

Leg raises
4 x failure

Post workout we did a little shape check @ 4 weeks out. Pretty happy with the shape, only my legs have to come in more. Well i got a sportmassage planned with scalping and cupping for tomorrow, hopefully that will bring out more details + dieting harder upcoming weeks!

 

[maxmuscle1]

ARMS/CALVES/ABS 09/04/22
Seated calf raises
40kg x 25 (10 sec RP) x 14 +2 (10 sec RP) x12 + 2 (10 sec RP) x 10 + 2

Standing calve raises
75kg (+5kg) x 12, 12, 10

Superset 1:
Dual rope pushdowns 4x12x50kg
Alternating db curls 4x10x20kg

Superset 2:
Dual handle triceps extensions 4x12x45kg
Ez bar preacher curls 4x8x30kg

Rope hammer curls 3x15x50kg
Dips machine 3x10x140kg

Barbell 21’s 3 sets x 30kg
Single arm pushdowns 3x12x25kg

Leg raises
4 x failure

Post workout we did a little shape check @ 4 weeks out. Pretty happy with the shape, only my legs have to come in more. Well i got a sportmassage planned with scalping and cupping for tomorrow, hopefully that will bring out more details + dieting harder upcoming weeks!

Hells Yeah! You look phenomenal and only gonna get more detail! A good hardcore sports massage sounds good. Pick a big Russian! Lol.
You have a great shape & symmetry!

Max

 

[Rigeu]

Hells Yeah! You look phenomenal and only gonna get more detail! A good hardcore sports massage sounds good. Pick a big Russian! Lol.
You have a great shape & symmetry!

Max

Thanks Max i’m trying my best!

The sport massage worked on my upper back and lats 2 weeks ago… i was purple/blue for a whole week lol. From the cupping and scalping but damn did it work! Mind muscle connection in my lats is much better and i can finally can spread fully in a latspread.

He told me legs would be more painfull so i’m a bit nervous lol. Well tomorrow will be another torture session for an hour

The dude quit his job an now does full time sport massages for competing athletes. He know what he is doing.

 

[Montego]

Do your quads typically come in early?

Mine don't get separated until I drop my water down a touch the day before.

Last show they didn't pop until the morning before. Was drastic.

 

[Rigeu]

Do your quads typically come in early?

Mine don't get separated until I drop my water down a touch the day before.

Last show they didn't pop until the morning before. Was drastic.

Hey Montego, thank you for responding! Man my legs are a pain in the ass especially quads. They always come in at last, as soon as i do my last legday (anywhere from 10-14 days out) and i start manipulating water they come in. Last show it was like a week out before i got deep separations, feathers and veins in my quads.

Next weeks will be my last week of HGH that also makes a huge difference as soon as i cut that out. Anyway my coach tells me there is nothing to worry and that they will be in at showday

 

[maxmuscle1]

Hey Montego, thank you for responding! Man my legs are a pain in the ass especially quads. They always come in at last, as soon as i do my last legday (anywhere from 10-14 days out) and i start manipulating water they come in. Last show it was like a week out before i got deep separations, feathers and veins in my quads.

Next weeks will be my last week of HGH that also makes a huge difference as soon as i cut that out. Anyway my coach tells me there is nothing to worry and that they will be in at showday

Hoo! I’m getting that nervous, excitement for you! Lol . Your gonna do killer . You have that side chest/ham pose down! My favorite pose for you !

Max

 

[Rigeu]

Hoo! I’m getting that nervous, excitement for you! Lol . Your gonna do killer . You have that side chest/ham pose down! My favorite pose for you !

Max

Me 2 bro! I still have to lose 3,8kg (8 lbs) to get in my weightclass lol. But we have 3 more weeks and 6 days to do that!

 

[maxmuscle1]

Me 2 bro! I still have to lose 3,8kg (8 lbs) to get in my weightclass lol. But we have 3 more weeks and 6 days to do that!

Simple! Just keep that weight up , I lose about 7lbs in water 24-28 hrs before weigh in. Then gain it back (for night show) lol. I never would let someone do that btw. I had a guy miss weight by .4 lb ! I was so pissed - he still won 6 medals and trophies but, he had to compete against some giants .

Max
(His first comp)

 

[Rigeu]

Simple! Just keep that weight up , I lose about 7lbs in water 24-28 hrs before weigh in. Then gain it back (for night show) lol. I never would let someone do that btw. I had a guy miss weight by .4 lb ! I was so pissed - he still won 6 medals and trophies but, he had to compete against some giants .

Max
(His first comp)

Just had a check up with my coach and he told me that it will be no problem to lose the weight. So that gives me a little more confidence lol haha.

 

[Rigeu]

PULL 11/04/22
Lat pulldown
103kg x 12, 10
89kg x 15

HS single arm front pulldown
110 x 10
85kg x 15, 13

T-bar rows (upper back focus)
80kg x 12, 11, 10

HS low row
120kg x 10, 9
110kg x 10

DB row
3x12x50kg

Reverse pec deck
82kg x 15, 13, 12, 11

Incline db curls
18kg x 12, 10, 8

Primal preacher curl machine
40kg x 12, 10
35kg x 12

Leg raises
4 sets till failure

 

[Rigeu]

PUSH 12/04/22
Slight decline db press
Topset: 12x60kg
Backoff: 15x54kg

Incline HS chest press
8x100kg
8x110kg
8x110kg ds 6x80kg ds 6x60kg

Pin loaded HS press
4x10-12x75kg

Cable flys
4x15x35kg + 10 sec pause in the stretch (last set ds 12x25kg)

Single arm standing side lateral machine
10kg x 20
15kg x 14, 11, 9

Rope front raises ss db side lateral raises
3x10x35kg ss 3x15x14kg

Dual rope pushdowns
50kg x 15, 13, 11

Lying DB extensions
3x12x16kg

 

[Rigeu]

QUADS/CALVES 13/04/22
Seated calf raises
40kg x 25 (10 sec RP) x 14 +2 (10 sec RP) x12 + 2 (10 sec RP) x 10 + 2

Standing calve raises
75kg x 12, 12, 10

Leg extensions
15x75kg
12x95kg
2x10x105kg

Pendulum squat
10x60kg
12x50kg

Single leg iso lateral HS legpress
3x12x140kg

Life fitness seated legpress
3x15x150lg

Bodyweight walking lunges
1 set till ultimate failure

Adductor machine
71,25kg x 15, 12, 10

Abductor machine
71,25kg x 20, 15, 15

Workouts getting pretty heavy, but we keep pushing through! 3,5 more weeks.

 

[maxmuscle1]

Coming Soon

Max

 

[Rigeu]

Since today (the last 25 days of prep) i swapped just winstrol for the EP summer cutting cycle (20mg winstrol & 30mg anavar per pill) using 2 pills a day. I might bump the winstrol to 60mg for the last 2 weeks.

 

[Rigeu]

DELTS (07/04/22)
Reverse peck deck fly
25x89kg
22x89kg
20x89kg

Seated DB shoulder press
10x20kg
10x30kg
10x40kg
12x46kg
10x50kg

Single arm cable side lateral raises
15x15kg
12x15kg
11x15kg

Seated db side lateral raises
14kg x 15, 13, 12, 12

Superset: Plate front raises into ez bar close grip front presses
3 sets both to failure

Bent over rear delt fly machine
3x15x10kg

Cable shrugs
3x15x180kg

 

[maxmuscle1]

Since today (the last 25 days of prep) i swapped just winstrol for the EP summer cutting cycle (20mg winstrol & 30mg anavar per pill) using 2 pills a day. I might bump the winstrol to 60mg for the last 2 weeks.

Yes. Looks like the way . I always use winnyAQ(inj or oral) ….either or or both (100mg daily last 7 days) ! Holy shit balls ! Not losing muscle but the weight came down and I looked bigger 9lbs lighter ! Lol (Clen/t3 was going)

Max

 

[Rigeu]

Yes. Looks like the way . I always use winnyAQ(inj or oral) ….either or or both (100mg daily last 7 days) ! Holy shit balls ! Not losing muscle but the weight came down and I looked bigger 9lbs lighter ! Lol (Clen/t3 was going)

Max

I’m thinking of combining the summer cutting mix with the injectable winstrol oil base from EP the last 7 days only thing what’s holding me back is injecting so close to the show..

2 weeks out i’ll be adding halo 20mg ed.

 

[Rigeu]

HAMSTRINGS/BACK (15/04/22)
Seated hamstring curl
90kg x 20 (+2), 17 (+1), 14 (+1)

Lying leg curl
30kg (+5kg) x 11
25kg x 16 (+1), 15 (+1)

Romanian deadlifts
8x60kg
8x100kg
8x140kg
Working sets: 2x8x180kg

Iso-tensions DB hamstring curl
26kg db between legs hold as long as possible until failure ( 48 sec )

Single arm cable pulldowns
75kgx 15, 13, 12

HS iso lateral row (upper back focus)
120kg x 10
100kg x 12, 10

Medium grip cable rows
100kg x 10
85kg x 12,

Rope pullovers
3x15x42kg

 

[Rigeu]

ARMS/CALVES/ABS (16/04/22)
Seated calf raises
40kg x 25 (10 sec RP) x 14 +2 (10 sec RP) x12 + 2 (10 sec RP) x 10 + 2

Standing calve raises
75kg x 12, 12, 10

Single arm rope pushdowns
25kg x 15, 12, 11

Dual handle pushdowns into reverse handle pushdowns
40kg x 15, 15, 12

Dumbell hammer curls
18kg x 12, 10, 10

Dumbell preacher curls
16kg x 12, 10, 10

Lying DB extensions
18kg x 15, 12, 11

Single arm cable curls
20kg x 12, 10, 10

Overhead rope extensions
28kg x 15, 12, 10

Rope crunches
4 sets till failure

Normally i do my cardio fasted in the morning, but this time i went to the gym early in the morning so it was post workout this time. Holyshit after 20 min hypo symptoms were fucking me, still finished the 40 mins but it was a pain in the ass!

 

[Rigeu]

PULL (19/04/22)
Straight bar cable pullovers
15x65kg
15x70kg

Single arm cable pulldowns
15x70kg
17x65kg

Smith machine row
15x110kg
20x80kg

Medium grip cable row
15x90kg
20x75kg

Single arm HS low row
2x15x120kg

Cable curls
4x10x50kg

Seated db hammer curls
12x16kg
12x16kg ds 15x10kg ds 15x6kg

 

[Rigeu]

PUSH (19/04/22)
Incline db press
8x60kg
12x50kg

HS plate loaded flat press
12x80kg
10x80kg

Incline bb press
3x10x80kg

HS chest fly
4x12x82kg

DB Y-raises
4x15x14kg

Single arm cable side lateral raises
2x12x15kg
15x10kg

Dual rope cable pushdowns
4x12x50kg

Single arm rope extensions
4x12x20kg

Leg raises
4 x failure

QUAD FOCUS LEGDAY (20/04/22)
Seated leg curls
17x85kg
20x70kg
22x65kg

Watson leg press
17x370kg
25x250kg
21x210kg (completely death)

Single leg HS iso lateral leg press
15x125kg
25x105kg

Banded pendulum squat
8x40kg
12x20kg

SL leg extensions (cluster set)
15x25kg … 10x25kg … 8x25kg

Adductor machine
52,5kg x 20
45kg x 25, 22

Seated calve raises superset into standing calf raises
3x20x40kg <> 3x8-10x60kg

Workouts are getting pretty rough right now but we’re pushing through it. Now it’s really nice to have a training partner, that’ll push you through the last few reps.

 

[Rigeu]

DELTS/TRICEPS (21/04/22)
Reverse pec deck
15x62kg
15x72kg
15x89kg
Cluster 15x103kg … 7x103kg … 5x103kg

DB shoulder press
50kg x 12, 10

Machine side lateral raises
15x10kg
15x12,5kg
15x13kg

Seated db side lateral raises
2x15x16kg
15x14kg ds 12x10kg ds 10x8kg

Life fitness shoulder press into DB front raises
10 reps both the failure

Tri-set rope extensions
1 all out set 10 reps in 3 positions

Straight bar tricep pushdowns
35kg x 20, 15

Seated overhead v-bar extensions
28kg x 16, 15

Ab roll-outs into decline bench crunches
4 sets to failure

 

[Rigeu]

15 days out right now. Workouts are getting harder, food is getting lower but we’re not holding back!

Currently on 2 low days (70gr carbs), followed by 1 high carb day (400gr carbs) not sure how many kcals. But it’s not a lot lol.

Cardio at 40 min fasted every morning.

Weight is around 99,5kg so i’ll be at my weight class for sure

Currently running the following cycle, everything is from PSL Euro-Pharmacies.

1ml eod Cutting mix 300 (test p, tren a, mast p)
2 tabs summer cutting stack (20mg winstrol, 30mg anavar per tab)
50mg proviron ED
12.5mg Aromasin ED
0.675mg letro Monday/Thursday
0.5mg caber Monday/Thursday

Halotestin will be added at 20mg upcoming monday!

Cutting mix 300 and the summer cutting stack are the bomb! Not only for getting ready for a competition but also just for a vacation getting ripped.

Shape is improving by the day, only concerns are my legs. My coach tells me they will be ready show day, but it feels like i’m holding a ton of water in them and i don’t no why… frustrating!

I’ll attach some pics from my current shape in the next post

 

[Rigeu]

Pics from today @ 14 days out

 

[XOTG85]

Wow this log is gold! You look awesome brother. Can't wait to see the halo do it's magic.