Rigeuís offseason log

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  1. #226
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    Checking in on ya, still going strong! Good work


    Sent from my iPad using Tapatalk

  2. #227
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    Rigeu's Avatar


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    Quote Originally Posted by cdubw44 View Post
    Checking in on ya, still going strong! Good work


    Sent from my iPad using Tapatalk
    Thanks bro, we keep grinding

  3. #228
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    LEGS (21/04/2021)
    Lying leg curl
    10x20kg warm-up
    10x30kg warm-up
    10x40kg warm-up
    3x10x50kg laatste set ds 10x30kg ds 10x20kg

    Barbell squats
    8x60kg
    8x100kg
    8x140kg
    8x180kg
    6x200kg

    Single leg legpress
    15x150kg
    3x12x150kg

    Bulgarian db split squat
    3x10x50kg

    Stiff legged db deadlifts
    (3-4 sec zakken en explosief omhoog)
    3x15x40kg

  4. #229
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    SHOULDERS/TRAPS/CALVES (22/04/2021)
    HS shoulder press
    12x40kg
    10x80kg
    8x100kg
    6x120kg

    Seated db side lateral raises
    15x14kg
    15x16kg
    15x18kg
    12x18kg ds 10x10kg

    Db rear lateral raises
    4x20x12kg

    Cable upright rows

    Cable front raises
    15x30kg
    12x35kg
    2x12x40kg

    Rope facepulls
    20x50kg
    15x60kg
    12x65kg

    Dumbell shrugs
    4x15x40kg

    Seated calf raises
    15x50kg
    15x80kg
    3x15x100kg

    Today lower energy levels hit me a bit haha, from next week i iíll start the ephedrine. Anavar is in since today at 50mg, iíll let you guys now as soon as i see and feel changes from it!

  5. #230
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    ARMS/ABS (24/04/2021)
    V-bar pushdowns
    2-3 sets warm-up
    4x10x80kg

    Single arm cable curls
    2 sets warm-up
    4x12x25kg

    Overhead rope extensions
    4x12x50kg

    Preacher curl machine
    15x20kg
    15x25kg
    12x30kg
    10x35kg ds 8x25kg

    BW dips
    16xBW
    15xBW
    13xBW
    12xBW

    EZ bar curls
    4x10x45kg

    Superset:
    Pronated db kickback
    4x12x14kg
    Seated db hammer curls
    4x12x14kg

    Leg raises
    4x20xBW

    Second day on the anavar, took the 50mg pre workout and i have to say iím suprised about how insane the pump was even though i was pretty low carb and energy!

    From next week on iíll start a carb cycle approach, the goal is to cut for 3-4 more weeks and then start rebounding. I have to make some progress pics very soon!

  6. #231
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    Quote Originally Posted by Rigeu View Post
    ARMS/ABS (24/04/2021)
    V-bar pushdowns
    2-3 sets warm-up
    4x10x80kg

    Single arm cable curls
    2 sets warm-up
    4x12x25kg

    Overhead rope extensions
    4x12x50kg

    Preacher curl machine
    15x20kg
    15x25kg
    12x30kg
    10x35kg ds 8x25kg

    BW dips
    16xBW
    15xBW
    13xBW
    12xBW

    EZ bar curls
    4x10x45kg

    Superset:
    Pronated db kickback
    4x12x14kg
    Seated db hammer curls
    4x12x14kg

    Leg raises
    4x20xBW

    Second day on the anavar, took the 50mg pre workout and i have to say iím suprised about how insane the pump was even though i was pretty low carb and energy!

    From next week on iíll start a carb cycle approach, the goal is to cut for 3-4 more weeks and then start rebounding. I have to make some progress pics very soon!
    Var does give the super pump! Been doing fantastic with your log too!

    Max
    #dedicated

  7. #232
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    Quote Originally Posted by maxmuscle1 View Post
    Var does give the super pump! Been doing fantastic with your log too!

    Max
    #dedicated
    Thanks mate, i was really suprised itís a long way back for me with var, it also immediately transform the look of my physique.

    Youíre also dedicated with your log yourself bro! One of the best entertaining logs of the forum

  8. #233
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    Quote Originally Posted by Rigeu View Post
    Thanks mate, i was really suprised itís a long way back for me with var, it also immediately transform the look of my physique.

    Youíre also dedicated with your log yourself bro! One of the best entertaining logs of the forum
    It is so versatile and quickly impacts the body look. It can be added to about any type of run. Appreciate you

    Max

  9. #234
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    How will next week look like?

    The intention was to start carb cycling, but it's actually going so well with cutting that I don't have to make too big steps ... I still lose around 0.5% - 1% of my total body weight every week (currently 99kg), with minimal adjustments and my performance during training is still good! So we will continue the way iím cutting right now. Maybe I should refeed back earlier / implement high carb days as carbs are dropping more right now. But we will do that by feel. For now, just low days during the week and refeed at the weekend.

    TD 2700-2800 kcals (250 E / 300 K / 50V)
    NTD 2500 kcals (250 E / 200 K / 60V)
    (Saturday or Sunday - refeed / high day 3500+)

    Cardio: 30 minutes on the exercise bike every day

  10. #235
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    Quote Originally Posted by Rigeu View Post
    How will next week look like?

    The intention was to start carb cycling, but it's actually going so well with cutting that I don't have to make too big steps ... I still lose around 0.5% - 1% of my total body weight every week (currently 99kg), with minimal adjustments and my performance during training is still good! So we will continue the way iím cutting right now. Maybe I should refeed back earlier / implement high carb days as carbs are dropping more right now. But we will do that by feel. For now, just low days during the week and refeed at the weekend.

    TD 2700-2800 kcals (250 E / 300 K / 50V)
    NTD 2500 kcals (250 E / 200 K / 60V)
    (Saturday or Sunday - refeed / high day 3500+)

    Cardio: 30 minutes on the exercise bike every day
    Nice. Should see some body fat drop off and all the LBM will show!!

    Max

  11. #236
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    Quote Originally Posted by maxmuscle1 View Post
    Nice. Should see some body fat drop off and all the LBM will show!!

    Max
    Ab veins are showing, legs need a little bit more time

  12. #237
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    BACK/BICEPS (26/04/2021)
    HS High row
    12x120kg
    3x10x140kg

    HS lat pulldowns
    4x10x100kg

    Incline db rows
    12x30kg
    3x10x34kg

    Single arm HS row
    4x8x70kg

    Cable pullovers
    3x15x60kg

    Reverse grip HS row
    3x10x90kg

    Alternating db curls
    4x12x16kg

    Plate curls
    4x12-15x25kg

    Really good training, with a lot better of volume. Put yesterdays refeed day / Sushi cheat to good use! Still working out at an outside gym... Gyms are still closed inside due the lockdown. There is a chance that the gyms might open at May 11, letís hope.

  13. #238
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    Quote Originally Posted by Rigeu View Post
    Ab veins are showing, legs need a little bit more time
    Vascular and lean!

    Max

  14. #239
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    CHEST/TRICEPS (27/04/2021)
    Decline bb press
    12x60kg
    10x100kg
    8x120kg
    8x140kg
    11x120kg
    10x120kg

    Incline bb press
    15x60kg
    12x80kg
    10x90kg
    8x90kg (laatste spot)

    Decline HS press
    12x70kg
    12x100kg
    10x120kg
    8x120kg ds 6x100kg ds 8x70kg ds 12x40kg (met forced reps)

    Incline HS press
    3x12x70kg

    Slight incline db flys
    15x16kg
    12x18kg
    2x12x20kg

    Rope pushdowns
    4x15x50kg

    Dips machine
    4x12x100kg

  15. #240
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    LEGS (quad focus) (28/04/2021)
    Seated leg curls
    10x25kg
    10x40kg
    10x50kg
    10x60kg
    8x60kg ds 10x40kg ds 12x25kg

    Barbell squats
    8x60kg
    8x100kg
    8x140kg
    8x180kg

    Single leg HS legpress
    4x10-12x150kg

    Sissy squats
    3x12xBW

    Dumbell walking lunges
    3x12x40kg

    Calf raises on legpress (single leg)
    4x20x100kg

    Focussed primarily on quads, will be doing some more hamstring work later this week. It was a really solid quad workout, at the end of the training the veins were bursting out of my quads lol!

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