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Rigeu’s offseason log

maxmuscle1

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Get Shredded!
Went on a roadtrip with my parents for a few days, no training, just relaxing enjoying the good weather here.

Now we’re back and i’ll be starting my blast today, we’ll start with the following and build up as we need:

250mg Test e E3D
200mg Boldenone E3D

Ofcourse everything from PSL, Euro - Pharmacies.


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Nice! Lil Test/EQ with the newly added gh…sounds light and simple ! I like that . Europharm has some smooth oils which is nice.
Hope you had some good food and times with the family.


Max
 

Rigeu

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Normally i write my log book down at my phone. But since the prep is over i started writing down everything in a workout log book.

Workout of today! Progress on every single set!
52d612c8bf0403ffa4d9fe48857be9c7.jpg
 

Rigeu

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Nice! Lil Test/EQ with the newly added gh…sounds light and simple ! I like that . Europharm has some smooth oils which is nice.
Hope you had some good food and times with the family.


Max

Exactly and it looks like all i need for now… progression the last week is insane. Workouts are going great.
 

maxmuscle1

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Exactly and it looks like all i need for now… progression the last week is insane. Workouts are going great.

That’s great . Very good and not too hard on (my body IME)

Max
 

Rigeu

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The progress is real atm, the blast is really kicking in right now!

Today’s workout:

Push A

Incline db press
10x58kg
15x50kg

HS iso lateral bench press
10x100kg
15x70kg

HS plate loaded shoulder press
10x120kg
18x95kg

Cable upright rows
13x85kg
15x80kg
15x75kg RP 5x75kg

Incline cable fly
10x42,5kg
13x35kg

Cable side lateral raise
10x20kg
15x15kg

Weighted dips
BW + 12,5kg x 17
BW + 12,5kg x 15

V-bar pushdowns
12x90kg
14x85kg

Single arm overhead db extensions
7x20kg
18x16kg
 

Montego

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Normally i write my log book down at my phone. But since the prep is over i started writing down everything in a workout log book.

Workout of today! Progress on every single set!
52d612c8bf0403ffa4d9fe48857be9c7.jpg
Writing everything in a book is just different.... It's tangable to me and just feels more useful.

I have sheets from my training from years back that I'll look at to see what I was doing at certain times and it always surprises me how much I change over the years in strength and what I would do back then exercise selection wise, intensity wise and so on without even realizing it.

I've said this before, logging my sessions and paying attention to what I'm doing each session compared to the last was the biggest positive change I've had in training. I'm also very honest with what I put in the book which makes a difference
 

Rigeu

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Writing everything in a book is just different.... It's tangable to me and just feels more useful.

I have sheets from my training from years back that I'll look at to see what I was doing at certain times and it always surprises me how much I change over the years in strength and what I would do back then exercise selection wise, intensity wise and so on without even realizing it.

I've said this before, logging my sessions and paying attention to what I'm doing each session compared to the last was the biggest positive change I've had in training. I'm also very honest with what I put in the book which makes a difference

Totally agree! I needed to start way earlier, it really motivates the heck out of me writing down all my sessions and seeing you’re actually getting stronger on paper. As soon as workouts start to stagnate you can check everything in detail regarding to workouts, nutrition and recovery factors and make adjustments.

Doing it on my phone was a pain in the ass.. when you are getting a message or whatsoever you’re looking at your phone subconscious… it just distracts from the workout in a negative way.
 

Rigeu

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Update time!

Still going strong. Nothing have changed in regards to the cycle and workout routine. We are making progress within every workout so no rush to be pushing more food or drugs.

Cycle:
250mg test e E3D
200mg boldenone E3D
3 iu HGH ED (fasted in the morning)

Workout split:
Push 1
Pull 1
Rest
Arms 1
Legs 1
Rest
Push 2
Pull 2
Rest
Arms 2
Legs 2
Rest
Repeat

Food
+- 4000 kcals daily

Current stats:
105kg +- 8-9% bf

Goal:
Lean bulk, trying to stay in decent shape this summer since i’m going on holiday in 6 weeks. After that we’ll be going in a slightly bigger surplus to keep progressing

I’ll starting to log my workout more often from next week on. Since i’m writing everything down in my logbook and not my phone i got a little less active on the forum.
 

Montego

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Glad to see you're taking your time post show to go nice and steady.

Great work!
 

Rigeu

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Glad to see you're taking your time post show to go nice and steady.

Great work!

Thanks bro, there’s no point in rushing things. I want to keep doing this long term. I’m also learning a lot about reading your log ;)

When I look around me there are too many guys who are doing it wrong, they all want it today rather than tomorrow and think always pushing things is going to work wonders…

Get the most out of the least and gradually increase food / ped dosages when recovery and all other factors are on point.
 

Rigeu

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Push today! Take into account that the weights are in KG’s
5c259f2460cea71f66de865baa3b6868.jpg



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Rigeu

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Legday B 07.08.22

Lying leg curls
115kg x 10
100kg x 15
100kg x 12 ds 75kg x 10

Smith machine squats
175kg x 8
150kg x 15

Pendulum squat
62,5kg x 10 (rest pause) + 5

Leg extensions
117,5kg x 15
117,5kg x 14
117,5kg x 14

Single leg HS iso lateral legpress
120kg x 20
140kg x 15

Stiff legged db deadlifts
70kg x 15
70kg x 13

Lying leg curls
35kg x 12 (rest pause) + 5
30kg x 12 ds 20kg x 10 + 6 partials

Adductor machine
72,75kg x 15
72,75kg x 12 ds 45kg x 12

Legs were completely fried after the workout, absolutely impossible to do any type of cardio afterwards :p
 

Push50

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Stay strong brother. Ke p at it you are doing a great job.


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Rigeu

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Arms/Calves 12.05.22

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

Single arm db preacher curls
18kg x 12
18kg x 10
18kg x 9

Seated db hammer curls
18kg x 10
18kg x 9
18kg x 8

Dual rope pushdowns
60kg x 15
60kg x 13
60kg x 12

Dips machine
160kg x 10
160kg x 9
160kg x 9

Single arm overhead rope extensions
20kg x 15
20kg x 13
20kg x 12

Standing calf raises
80kg x 12
80kg x 10
65kg x 12 RP x 6

Seated calf raises
50kg x 12
50kg x 10

Basic arm workout, great pump and you’re in and out of the gym in minimal time.

3 more weeks until i’m going on vacation!

After that i’ll make a gameplan to start leanbulking for the fall & winter. My workout program will change slightly, my ped protocol will change and obviously more food
 

Rigeu

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Arms/Calves 23.08.22

S.A. Cable curls
30kg x 15
30kg x 13
30kg x 12

S.A. Machine Preacher curls
45kg x 15
45kg x 12
45kg x 11

Seated db hammer curls
18kg x 13
18kg x 12
18kg x 12

Dual rope pushdowns
65kg x 15
65kg x 13
65kg x 12

Dips machine
160kg x 12
160kg x 10
160kg x 8

S.A. Nautilus triceps extensions
35kg x 15
25kg x 15
25kg x 13

Standing calf raises
80kg x 13
80kg x 10
65kg x 13

Seated calf raises
60kg x 10
40kg x 15
 

Rigeu

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Pull 1 26.08.22

HS high row
70kg x 10
60kg x 15
60kg x 12 RP + 5 reps

Chest supported t-bar row
55kg x 10
45kg x 15

Barbell rows
140kg x 10
125kg x 12

Neutral grip pulldowns
95kg x 12
80kg x 15
80kg x 12

Nautilus pullover machine
80kg x 14
80kg x 13
80kg x 12

Single arm life fitness underhand row
63,5kg x 12
56,5kg x 15

Reverse pec deck
96kg x 14
91kg x 14
91kg x 12 RP + 5 reps

Barbell shrugs
180kg x 10
160kg x 15

Life fitness machine crunches
60kg x 20
60kg x 20
60kg x 20

Workouts are going great, did a little mini cut for a few weeks because next week i’m on holiday and want to enjoy some good foods. When i’m back from vacation i’ll be making plans for a lean bulk to pack on new muscle.
 

Rigeu

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Well finally, 3 weeks vacation :)

I’m going on holiday to Gran Canaria upcoming Friday. Next few days we’re going on some trips like the zoo etc and just relax at home. Worked my ass of at my job all year so just doing nothing, working out in the early morning and doing some fun trips mid-day is nice.

At Gran Canaria we’re going to an all inclusive 5 star hotel with gym and everything do i don’t have to worry getting my food in or missing a workout. For me working out is just a part of vacation, i’ll just do some freestyle workouts (brosplit kinda workouts) and take it as a “deload” because i won’t be spending hours in the gym.

After vacation we’ve already made plans for an upcoming grow phase so stay tuned for that ;)
 

Rigeu

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Arms & Calves 28.08.22

Dual rope pushdowns 3 sets 10-12 reps
Superset
Alternating db curls 3 sets 10-12

Machine preacher curls 3 sets 10-12
Superset
Dips machine 3 sets 8-10 reps

Samurai triceps extensions 3 sets 10-12 reps
Superset
Rope hammer curls 3 sets 12-15 reps

S.A. Cable curls 2 sets 12 reps
Superset
Straight bar cable pushdowns 2 sets 15 reps

Seated calve raises
1 topset 10 reps
2 back off sets 12-15 reps

Standing calf raises
3 sets 8-12 reps
 

Jbswole40

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3 week vacation. Wow.wish I could just get a 3 day weekend 😆..enjoy yourself bro..looking foward to future plans
 

Push50

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Well finally, 3 weeks vacation :)

I’m going on holiday to Gran Canaria upcoming Friday. Next few days we’re going on some trips like the zoo etc and just relax at home. Worked my ass of at my job all year so just doing nothing, working out in the early morning and doing some fun trips mid-day is nice.

At Gran Canaria we’re going to an all inclusive 5 star hotel with gym and everything do i don’t have to worry getting my food in or missing a workout. For me working out is just a part of vacation, i’ll just do some freestyle workouts (brosplit kinda workouts) and take it as a “deload” because i won’t be spending hours in the gym.

After vacation we’ve already made plans for an upcoming grow phase so stay tuned for that ;)

Sounds great brother. Well deserved I am sure. My down time generally starts when the snow starts flying. Then only if temps are low enough that you can’t dig.


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Rigeu

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Back again after 3 weeks holiday! First 2 weeks i enjoyed alot of food in the hotel and the last week of holiday was at home, almost back to my normal eating routine. Tomorrow it’s back to working and getting back in the routine.

Tomorrow i’ll also start my lean bulking blast.

PEDS:
300mg Test e / week
300mg NPP / week
300mg Primo / week

Nutrition:

Training days
Kcals: 3920
P: 300
C: 500
F: 80

Non training days
Kcals: 3500
P: 300
C: 350
F: 100

I’ll slowly titrate my kcals up and also the Peds i’m taking, if there is a need to do that.

Training split:

Push 1
Pull 1
Rest
Legs 1
Push 2
Pull 2
Rest
Legs 2
Arms
Rest
Repeat

Stats:

104-105kg / 230-231 lbs bodyfat pretty low. See attached pics for current shape.

Working points:

Legs & arms

8ad034196fc940561b183070aff327cc.jpg


bd377dd8864a39bec17b40386ec81b61.jpg
 

Jbswole40

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All products are from PSL, Euro-Pharmacies for people wondering which brand gear i’m using.
Nice looking cycle..u look great bro.never saw a split like that.is that 10days? Be interested in your workouts..keep pushing 💪
 
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