Rigeuís offseason log

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  1. #196
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    Shape is getting better, i got a new TD on itís way so there will be some upgrades to the cycle very soon!

  2. #197
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    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.

  3. #198
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    Quote Originally Posted by Rigeu View Post

    Shape is getting better, i got a new TD on itís 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

  4. #199
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    Quote Originally Posted by maxmuscle1 View Post
    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 itís going to be a few months of cruising, checking my bloods and if thatís G2g iíll make new plans to get big

  5. #200
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    Quote Originally Posted by Rigeu View Post
    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 itís going to be a few months of cruising, checking my bloods and if thatís G2g iíll make new plans to get big
    Hells Yeah. Wishing you well

    Max

  6. #201
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    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

  7. #202
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    Yesterdays cheatmeal of the week

  8. #203
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    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

  9. #204
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    Quote Originally Posted by Rigeu View Post
    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

  10. #205
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    Quote Originally Posted by maxmuscle1 View Post
    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 iím cutting i keeping my cheats a little bit cleaner and then you canít go wrong with some sushi

  11. #206
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    Quote Originally Posted by Rigeu View Post
    But those beef patties looked insanely good! Oh man i can eat sushi everyday, but now when iím cutting i keeping my cheats a little bit cleaner and then you canít 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 donít 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

  12. #207
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    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

  13. #208
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    Rigeuís offseason log

    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.
    Last edited by Rigeu; 04-13-2021 at 09:36 AM.

  14. #209
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    Quote Originally Posted by Rigeu View Post
    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

  15. #210
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    Quote Originally Posted by maxmuscle1 View Post
    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. Iím still working out at an outside gym because inside is still not allowed due the covid restrictions... iím just wanting to get in really good shape again for the summer! Itís even impossible to compete in my country, competitions are all canceled.

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