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Rigeu’s offseason log

IML Gear Cream!
Rigeu said:
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Now time to get those baby legs to grow!!
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I wish I could get my shoulder and biceps to grow like my calves.
 
Push50 said:
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I wish I could get my shoulder and biceps to grow like my calves.
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Whaha you lucky man! Calves normally are some stubborn MF’s to grow, well you see it’s different for everyone, we gotta keep working
 
25/09/21 - LEGS (hamstring focus)
Seated leg curls
3x12x85kg last set ds 15x45kg

Stiff legged db deadlifts
15x50kg
12x60kg
10x70kg
8x80kg ds 8x50kg

Single leg HS iso lateral legpress
Topset: 25x160kg
Backoff: 2x15x140kg (backseat all the way in front, 3 sec down, explode up TUT)

V-squat
Work up to a heavy cluster set
8x80kg
8x120kg
8x160kg
Cluster: 10x200kg (20 sec) 6x160kg (20 sec) 6x160kg

Bulgarian smith squats
12x80kg
10x80kg
8x80kg

Lying hamstring curl superset leg extensions
3x12x25kg <> 3x12x70kg (1 sec hold)

Leg raises
4 sets to failure
 
Coach was happy kcals will stay the same, weight is up 2lbs, 230 lbs right now. Got my new trainingsprogram and Peds protocol i’ll start with it tomorrow.

Trainingssplit:
Mo - Back, rear delts and abs
Tu - Chest & Delts
We - Quads & Calves
Thu - Rest
Fri - Back & Hamstrings
Sa - Arms, calves and abs
Su - Rest

Totally different then i’m used to, first 3 weeks is hypertrophy focus and pretty high volume, 60-90 sec rest between sets. Week 4-6 is more strenght focus, lower volume with longer rest breaks between sets. Then deload and the split changes.

Peds (everything from PSL / EP)
500mg Test e PW
400mg DHB PW
80mg Parabolan 3 times per week
50mg Oxy only pre-WO
4 iu HGH (2 iu fasted morning / 2 iu post workout)

AI
10mg Aromasin EOD

Everything is watches closely and manipulated when needed.
 
BACK/REAR DELTS/ABS 27/09/21
Straight bar cable row
15x70kg
12x80kg
10x90kg
8x100kg DS 12x70kg

Incline db row
15x28kg
12x30kg
10x32kg
10x34kg DS 8x28kg

HS low row
15x120kg
12x130kg
10x135kg
8x140kg DS 8x80kg

Deadlifts
15x140kg
12x160kg
10x170kg
8x180kg DS 12x100kg

Reverse peck deck
3x25x75kg

Rope crunches
4x25x90kg

Very different to the way i’m used to workout but liked it! This was the back thickness focus day and holy shit high reps deadlifts at the end of the workout really killed me! Back was already pumped from all rowing movements and to finish it of with deadlifts, you have to put your ego aside and contract every rep as hard as possible!
 
Rigeu said:
BACK/REAR DELTS/ABS 27/09/21
Straight bar cable row
15x70kg
12x80kg
10x90kg
8x100kg DS 12x70kg

Incline db row
15x28kg
12x30kg
10x32kg
10x34kg DS 8x28kg

HS low row
15x120kg
12x130kg
10x135kg
8x140kg DS 8x80kg

Deadlifts
15x140kg
12x160kg
10x170kg
8x180kg DS 12x100kg

Reverse peck deck
3x25x75kg

Rope crunches
4x25x90kg

Very different to the way i’m used to workout but liked it! This was the back thickness focus day and holy shit high reps deadlifts at the end of the workout really killed me! Back was already pumped from all rowing movements and to finish it of with deadlifts, you have to put your ego aside and contract every rep as hard as possible!
Click to expand...

Verra nice! A max split ! Nice poundage!

Max
 
Rigeu said:
BACK/REAR DELTS/ABS 27/09/21
Straight bar cable row
15x70kg
12x80kg
10x90kg
8x100kg DS 12x70kg

Incline db row
15x28kg
12x30kg
10x32kg
10x34kg DS 8x28kg

HS low row
15x120kg
12x130kg
10x135kg
8x140kg DS 8x80kg

Deadlifts
15x140kg
12x160kg
10x170kg
8x180kg DS 12x100kg

Reverse peck deck
3x25x75kg

Rope crunches
4x25x90kg

Very different to the way i’m used to workout but liked it! This was the back thickness focus day and holy shit high reps deadlifts at the end of the workout really killed me! Back was already pumped from all rowing movements and to finish it of with deadlifts, you have to put your ego aside and contract every rep as hard as possible!
Click to expand...
Deads at the end of workout are serious. Definitely a while different feel
 
Get Shredded!
samgraves82 said:
Deads at the end of workout are serious. Definitely a while different feel
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Oh man it can make a huge difference in terms of poundages you can use! But hey we’re bodybuilding, using the most weight possible to impress other people isn’t my main concern
 
CHEST/DELTS 28/09/21
Flat db press
15x50kg
12x52kg
10x54kg
8x56kg DS 6x40kg

HS incline press
15x60kg
12x80kg
9x90kg
8x95kg DS 7x60kg

HS chest fly (2 sec hold peak contration, every rep)
13x96kg
12x96kg
11x96kg
10x96kg

Bodyweight chest dips
3 sets to failure (15, 12, 11)

Life fitness shoulder press machine
15x35kg
12x40kg
10x42,5kg
8x42,5kg DS 6x27,5kg

Single arm cable side lateral raise
4x15x15kg

Dumbell side lateral raises
20x16kg
15x18kg
12x20kg DS 10x18kg DS 10x16kg DS 8x14kg DS 8x10kg
 
Rigeu said:
CHEST/DELTS 28/09/21
Flat db press
15x50kg
12x52kg
10x54kg
8x56kg DS 6x40kg

HS incline press
15x60kg
12x80kg
9x90kg
8x95kg DS 7x60kg

HS chest fly (2 sec hold peak contration, every rep)
13x96kg
12x96kg
11x96kg
10x96kg

Bodyweight chest dips
3 sets to failure (15, 12, 11)

Life fitness shoulder press machine
15x35kg
12x40kg
10x42,5kg
8x42,5kg DS 6x27,5kg

Single arm cable side lateral raise
4x15x15kg

Dumbell side lateral raises
20x16kg
15x18kg
12x20kg DS 10x18kg DS 10x16kg DS 8x14kg DS 8x10kg
Click to expand...
Bet u was pumped as a mother fucker
 
QUADS/CALVES 29/09/2021
Leg extensions
3x15x100kg to failure and beyond ... 5 sec rest 5x100kg ... 5 sec rest 5x100kg (total of 25 reps for 3 sets)

Banded pendulum squat (purple band)
4x12x40kg

Single leg iso lateral leg press
3x15x140kg

Smith machine squats
3x15x100kg

Seated calve raises
4x12x50kg

Standing calf raises
4x12x60kg

Damn this was heavy and again different then i’m used to. Rest breaks of 60-90 secs on quads are killing! Didn’t do smith machine squats for over a year so went lighter and higher rep and focussed on getting a good mind muscle connection / full range of motion, at the end my quads were so full of blood that walking was getting difficult haha. Definitely going to do them more often!
 
Rigeu said:
QUADS/CALVES 29/09/2021
Leg extensions
3x15x100kg to failure and beyond ... 5 sec rest 5x100kg ... 5 sec rest 5x100kg (total of 25 reps for 3 sets)

Banded pendulum squat (purple band)
4x12x40kg

Single leg iso lateral leg press
3x15x140kg

Smith machine squats
3x15x100kg

Seated calve raises
4x12x50kg

Standing calf raises
4x12x60kg

Damn this was heavy and again different then i’m used to. Rest breaks of 60-90 secs on quads are killing! Didn’t do smith machine squats for over a year so went lighter and higher rep and focussed on getting a good mind muscle connection / full range of motion, at the end my quads were so full of blood that walking was getting difficult haha. Definitely going to do them more often!
Click to expand...

Sounds like you had a great session brother. Keep it up.
 
Rigeu said:
QUADS/CALVES 29/09/2021
Leg extensions
3x15x100kg to failure and beyond ... 5 sec rest 5x100kg ... 5 sec rest 5x100kg (total of 25 reps for 3 sets)

Banded pendulum squat (purple band)
4x12x40kg

Single leg iso lateral leg press
3x15x140kg

Smith machine squats
3x15x100kg

Seated calve raises
4x12x50kg

Standing calf raises
4x12x60kg

Damn this was heavy and again different then i’m used to. Rest breaks of 60-90 secs on quads are killing! Didn’t do smith machine squats for over a year so went lighter and higher rep and focussed on getting a good mind muscle connection / full range of motion, at the end my quads were so full of blood that walking was getting difficult haha. Definitely going to do them more often!
Click to expand...

Man our workouts are very similar. Love me a good quad pump where you can barely walk. I get high off a good quad pump! LOL
 
Killionb12 said:
Man our workouts are very similar. Love me a good quad pump where you can barely walk. I get high off a good quad pump! LOL
Click to expand...

Well i hope i get quads like you very soon then haha!

Oh man during the workout it’s a torture but when you are done a great satisfaction!
 
Rigeu said:
After 2 excercises in the pump was pretty sick haha!

Also you were right about the DHB, 2 injections in right now and zero PIP!
Click to expand...

Nice! Nothing like finding PIP free DHB 100

Max
 
IML Gear Cream!
BACK/HAMSTRINGS (01/10/21)
S.A. Front HS lat pulldown
15x50kg
12x55kg
10x60kg
8x60kg DS 10x40kg

Cable lat pulldown
15x96kg
12x103kg
10x110kg
8x110kg DS 10x89kg

Neutral grip lat pulldown
15x75kg
12x82kg
10x89kg
8x96kg DS 10x75kg

Seated leg curls
16x85kg
14x85kg
12x85kg

Lying leg curls
4x15x25kg

Stiff legged bb deadlifts
10x180kg
10x180kg
9x180kg
8x180kg

Very different workout from what i’m used to, but definitely a solid one! Bodyweight is slowly creeping up and i’m much fuller then last week, i think thinks are starting to kick in
 
ARMS/CALVES/ABS (02/10/2021)
Rope pushdowns
20x45kg
18x45kg
16x45kg
15x45kg

Lying db extensions
15x16kg
12x16kg
11x16kg
10x16kg

Overhead DB extensions
14x36kg
12x36kg
11x36kg
10x36kg

Concentration DB preacher curls
15x16kg
12x16kg
10x16kg

Rope hammer curls
3x10x35kg

Barbell curls (3-4 sec eccentrics)
12x30kg
11x30kg
10x30kg

DB hammer curls
3x8x18kg

Seated calve raises
4x12x52,5kg (+2,5kg)

Leg raises
4 x failure
 
Yesterday’s cheatmeal, went to a very nice steakhouse with my girl and friends.

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Ofcourse i got the Tomahawk steak
 
Rigeu said:
Yesterday’s cheatmeal, went to a very nice steakhouse with my girl and friends.

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Ofcourse i got the Tomahawk steak
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You got the “whole spread”! If I was a real barbarian, I’d eat the Tomahawk holding the bone! . That is some seriously eats
I will be starting soon so; I will definitely be eating plenty of steaks! Cannot wait . It is rare to be at a restaurant w/fam/friends...definitely miss it even though I only eat out in cities that I cannot get a kitchenette/kitchen. I still used to go of course! Keep killing it

Max
 
maxmuscle1 said:
You got the “whole spread”! If I was a real barbarian, I’d eat the Tomahawk holding the bone! . That is some seriously eats
I will be starting soon so; I will definitely be eating plenty of steaks! Cannot wait . It is rare to be at a restaurant w/fam/friends...definitely miss it even though I only eat out in cities that I cannot get a kitchenette/kitchen. I still used to go of course! Keep killing it

Max
Click to expand...

Haha, oh man steak is life. For me a cheatmeal with sushi or a good steak and fries and i’m happy. No need for anything else
 
BACK/REAR DELTS/ABS (04/10/21)
Straight bar cable row
15x75kg (+5kg)
12x85kg (+5kg)
10x95kg (+5kg)
8x100kg DS 12x75kg (+5kg)

Incline db row
15x30kg (+2kg)
12x32kg (+2kg)
10x34kg (+2kg)
8x36kg DS 10x28kg (+2kg & 2 reps on ds)

HS low row
15x125kg (+5kg)
12x130kg
10x135kg
8x140kg DS 10x80kg (+2 reps)

Deadlifts
15x145kg (+5kg)
12x165kg (+5kg)
10x175kg (+5kg)
8x185kg DS 6x140kg DS 6x100kg DS 6x60kg (+5kg on topset)

Reverse peck deck
4x25x75kg (+ 1 work set)

BW decline bench crunches
4x BW x failure

Same workout as last weeks back workout, almost all worksets went up in weight!
 
Montego1 said:
Drop sets on deadlifts?

Ewwwww, I'll pass on that puke fest.
Click to expand...

It was horrible especially as my last back excercise fully pumped from all the rows haha.
You have to leave your ego at the door with all the high reps otherwise you’re just screwing up your
form.

After the dropset i was gasping for air, 2 people pulling of 1 plate after every dropset. At the last one everything was burning, my ass, hamstrings and my back from my lower back to my traps
 
PSL TD just came in! No better way to start of your birthday

Some additions to my current blast and I’ll be reviewing the Eurotropin in my log, since this is my first run with this HGH

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CHEST/DELTS (05/10/21)
Flat db press
15x52kg (+2kg)
12x54kg (+2kg)
10x56kg (+2kg)
8x58kg DS 6x40kg (+2kg)

HS incline press
15x65kg (+5kg)
12x85kg (+5kg)
10x95kg (+5kg + 1 rep)
8x100kg DS 8x60kg (+5kg + 2 reps)

HS chest fly (2 sec hold peak contration, every rep)
15x96kg (+3 reps)
13x96kg (+1 rep)
12x96kg (+1 rep)
11x96kg (+1 rep)

Bodyweight chest dips
18 (+3)
14 (+2)
12 (+1)

Life fitness shoulder press machine
15x37,5kg (+2,5kg)
12x42,5kg (+2,5kg)
10x45kg (+2,5kg
8x45kg (+2,5kg) DS 6x27,5kg

Single arm standing side lateral raise machine
4x15x10kg

Life fitness side lateral raise machine
4x12x45kg

Great chest & delts workout, made some pretty decent progress on most excercises and considering i’m doing way more volume per excercise i’m really happy!

Got a good birthday pump going post workout :)

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