Rigeu’s offseason log

[Rigeu]

CHEST/SHOULDERS/CALVES 22/02/22
Incline db press
12x60kg
15x50kg
12x50kg

Incline HS press
8x120kg
7x120kg
6x120kg ds 6x80kg ds 8x40kg

HS chest flys
4x10x96kg

Plate loaded HS chest press
4x8x89kg

Seated db side lateral raises
3x15x14kg
20x8kg (1 sec hold at the top)

Single arm cable side laterals
3x20x10kg

Rear delt cable flys
3x30x10kg

Single arm rope pushdowns
3x15x20kg

Standing calf raises
6x10x60kg

 

[Rigeu]

BACK/ABS 23/02/22
Pullover machine
3x12x120kg

HS single arm front pulldown
8x60kg
2x12x50kg

Single arm HS iso lateral row
8x40kg
8x60kg
8x80kg
8x85kg

HS low row
4x8x120kg

Wide grip cable row
4x8x100kg

Weighted hyperextensions
4x8x40kg last set ds to BW till failure

Leg raises and decline crunches combo
4 rounds to failure

 

[Rigeu]

LEGS/CALVES 25/02/22
Single leg HS iso lateral hamstring curl
4x10x25kg

HS horizontal leg press
5x10x160kg (45 sec rest between sets)

Panatta hack squat
10x160kg
25x80kg

Seated leg curl
3x12x89kg

Adductor machine
3x25x140kg

Seated calf raises
6x10x55kg

 

[Rigeu]

ARMS/ABS 26/02/22
Ez bar cable curls
20x40kg
15x45kg
12x50kg
10x55kg

Ez bar preacher curls
4x10x30kg

Db hammer curls
16kg x 12, 9, 8, 7 (25sec rest break between sets)

Dual rope pushdowns
4x15x45kg

Overhead rope extensions
4x15x40kg

Incline db skullcrushers
4x12x16kg

Crunch machine
6 x failure

 

[Rigeu]

Shape update, 10 weeks out right now. Kcals are still pretty high. Slowly cutting down right now. About 111,5kg / 245lbs this morning.

 

[maxmuscle1]

Get it Rigeu

Max

 

[maxmuscle1]

Damn Nice Size ! Holy Balls !! You got Huge!
I posted above(right as you posted) lol. Great shots!

Max

 

[Rigeu]

Damn Nice Size ! Holy Balls !! You got Huge!
I posted above(right as you posted) lol. Great shots!

Max

Thanks mate, never satisfied…but I think that's part of bodybuilding haha. First time i notice i put on some size.

 

[samgraves82]

Shape update, 10 weeks out right now. Kcals are still pretty high. Slowly cutting down right now. About 111,5kg / 245lbs this morning.

Looking sharp brother. I'm still doing this smith Bulgarian split squats every other week, and yes, I still cuss you out every other week

 

[Rigeu]

Looking sharp brother. I'm still doing this smith Bulgarian split squats every other week, and yes, I still cuss you out every other week

Thanks bro!

Whaha the most sadistic exercise in history! Never gets easy

 

[samgraves82]

Thanks bro!

Whaha the most sadistic exercise in history! Never gets easy

No it doesn't. I do a muscle round at the end of workout and Jesus Christ it's brutal

 

[Push50]

Shape update, 10 weeks out right now. Kcals are still pretty high. Slowly cutting down right now. About 111,5kg / 245lbs this morning.

Lookin great brother. The hard work is paying dividends. Keep at it.

 

[Rigeu]

Lookin great brother. The hard work is paying dividends. Keep at it.

Thanks mate! We keep pushing forward

 

[Rigeu]

LEGS 28/02/22
Lying leg curls
8x35kg + 15 partials
8x35kg + 12 partials
8x35kg + 10 partials
8x35kg + 8 partials

Adductor machine
71,25kg x 23, 17, 15

HS iso lateral leg press (single leg)
8x120kg
8x140kg
8x160kg
8x180kg

Leg extensions
4x20x70kg (Last set + 20 partials)

Heel elevated smith squats
4x6x140kg (3-4 sec negatives)

Barbell stiff legged deadlifts
3x8x160kg

 

[Rigeu]

CHEST/SHOULDERS/CALVES 01/03/22
Plate loaded HS flat chest press
10x40kg
10x80kg
10x120kg
10x140kg

Incline bb press
3x8x100kg

Flat db press
4x8x46kg

Cable chest fly
25kg x 20, 18, 16, 15

Reverse pec deck
3x35x82kg

DB side lateral raises
3x15x14kg (20 sec rest breaks between sets)

Life fitness side lateral raise
12x35kg
2x15x30kg

Standing calf raises
6x10x75kg

 

[Rigeu]

BACK/ABS 02/03/22
Smith machine rows
15x120kg
18x100kg
25x80kg

Close grip cable row
2x15x100kg
20x75kg

Close grip pulldowns
15x86kg
12x86kg
20x70kg

Single arm HS front pulldown
15x50kg
20x40kg

BW hyperextensions
125 reps total in rest pause style
40 reps RP 35 reps RP 28 reps RP 22 reps

DB hammer curls
2x15x18kg
20x14kg

Single arm preacher curl machine
3x12x25kg

Hanging leg raises
4 x failure

 

[Rigeu]

LEGS/CALVES 04/03/22
Seated leg curls
75kg x 15, 14, 13, 12

Occluded leg extensions
75kg x 20, 15, 12, 11, 10 (30 sec rest breaks between sets)

Pendulum squats
8x40kg
8x50kg
2x8x60kg

Bulgarian split squats
4x15x50kg

Sissy squats
4x8xBW (1 min rest breaks between sets)

Seated calve raises
6x20x40kg

 

[maxmuscle1]

LEGS/CALVES 04/03/22
Seated leg curls
75kg x 15, 14, 13, 12

Occluded leg extensions
75kg x 20, 15, 12, 11, 10 (30 sec rest breaks between sets)

Pendulum squats
8x40kg
8x50kg
2x8x60kg

Bulgarian split squats
4x15x50kg

Sissy squats
4x8xBW (1 min rest breaks between sets)

Seated calve raises
6x20x40kg

Bulgarian & Sissy Squats! OMG! Sissy’s are sooo tough especially pre-exhausted!! You must have had to hold ON!!

Max

 

[Rigeu]

Bulgarian & Sissy Squats! OMG! Sissy’s are sooo tough especially pre-exhausted!! You must have had to hold ON!!

Max

My quads were cramping between every set of those sissy squats

Legs are pretty messed up right now, in a good way though haha.

 

[maxmuscle1]

My quads were cramping between every set of those sissy squats

Legs are pretty messed up right now, in a good way though haha.

I got you ! Love to feel sore sometimes !! Other times I dread it ! Especially when someone says , “Why are you walking like you got kicked in the Balls (huevos) !?

Max

 

[Rigeu]

I got you ! Love to feel sore sometimes !! Other times I dread it ! Especially when someone says , “Why are you walking like you got kicked in the Balls (huevos) !?

Max

Hahaha i know exactly what you mean

 

[Killionb12]

Shape update, 10 weeks out right now. Kcals are still pretty high. Slowly cutting down right now. About 111,5kg / 245lbs this morning.

Looking good brother! Keep killing it! Can’t wait for the final package.

 

[Rigeu]

Looking good brother! Keep killing it! Can’t wait for the final package.

Thanks brother! Working my ass off. Normally i would be cutting wayyy harder right now but my coach still lets me eat a lot of calories. I’ve confidence that he nows what he’s doing but it’a just different from what I’ve been used to do lol.

 

[Rigeu]

BACK/ABS 07/03/22
Pullover machine
120kg x 15, 14

HS single arm front pulldown
120kg x 9
100kg x 15, 13

HS low row
140kg x 8
120kg x 11, 9

Incline db rows
3x12x30kg

Partial deadlifts
160kg x 10
140kg x 15

Reverse pec deck
82kg x 20, 18, 15, 14

Single arm cable curls
25kg x 15, 13, 12

Rope crunches
4x20x70kg

Decent pull workout, Strenght still the same.

 

[Rigeu]

Update:

Currently 9 weeks out! Weight is at 109kg right now. Small diet changes and we introduced 20mcg clen 2 days on 2 days of right now.

Diet:
3 low days followed by 1 high day repeat
Low day kcals 4700
High day kcals 5450 kcals

Rest days are -1000 kcals, no pre workout banana, intra workout and post workout meal.

We’re running the following peds from 12 to 7 weeks out:
Test e 600mg EW
Npp 400mg EW
Parabolan 150mg EW

All products are from PSL, Euro-Pharmacies.

 

[Rigeu]

Update:

Currently 9 weeks out! Weight is at 109kg right now. Small diet changes and we introduced 20mcg clen 2 days on 2 days of right now.

Diet:
3 low days followed by 1 high day repeat
Low day kcals 4700
High day kcals 5450 kcals

Rest days are -1000 kcals, no pre workout banana, intra workout and post workout meal.

We’re running the following peds from 12 to 7 weeks out:
Test e 600mg EW
Npp 400mg EW
Parabolan 150mg EW
Aromasin 5mg ED
Caber Phizer 0,5mg Monday/Friday

HGH 2iu ED on legdays 6iu pre, post and before bed combined with 5-7iu slin pre and post workout.

Clen 20mcg 2 days on 2 days off repeat

 

[Rigeu]

CHEST/SHOULDERS 08/03/22
Incline db press
10x60kg
15x50kg

Decline bb press
7x140kg
8x120kg
12x100kg

Pin loaded HS machine press
2x8x89kg
Cluster: 10x75kg…6x75kg…5x75kg

HS chest fly
4x12x89kg

DB shoulder press
3x8x30kg

Life fitness side lateral raises
45kg x 10
35kg x 13, 11

Single arm cable side laterals
15kg x 13,

Single arm rope extensions
25kg x 15, 13, 12, 12

 

[Rigeu]

QUADS/CALVES 09/03/22
Leg extensions (occluded)
75kg x 22, 16, 13, 11 (30 sec rest breaks)

Adductor machine
71,25kg x 22, 18, 16

Banded pendelum squat
8x20kg warmup
8x30kg warmup
8x40kg
8x50kg
8x60kg

Bulgarian split squats
3x15x30kg

Sissy squat
22xBW
20xBW
18xBW
17xBW

Standing calf raises
4x15-20x50kg

Yesterdays quads and calves session, today i’m crippled. Long while ago i was this sore.

 

[Rigeu]

HAMSTRINGS/BACK 11/03/22
Lying single leg iso lateral hamstring curls
10x10kg warm up
10x15kg warm up
10x20kg
10x25kg
10x25kg ds 10x15kg ds 10x10kg

Seated leg curls
4x10x85kg

Romanian deadlifts
8x60kg
8x100kg
8x140kg
8x180kg
8x200kg

Upper back pulldowns
10x130kg
15x90kg

Straight arm cable pullovers
15x50kg
13x50kg
12x50kg
10x50kg

Chest supported t-bar row
3x8x40kg

Close grip pulldowns
10x90kg
2x15x75kg

 

[Rigeu]

ARMS/CALVES 12/03/22
Superset 1:
Dual rope pushdowns 4x12x50kg
Incline db curls 4x12x16kg

Superset 2:
Overhead rope extensions 4x12x45kg
Db concentration preacher curls 4x10x14kg

Superset 3:
Incline db extensions 3x15x16kg
Single arm db hammer curls 3x10x16kg

Superset 4:
Dips machine 3x10x120kg
Rope hammer curls 3x12x45kg

Seated calf raises
4x15x50kg