Rigeu’s offseason log

[Rigeu]

Legday today

Seated leg curls
119kg x 13
119kg x 12

Smith machine squats
185kg x 9
165kg x 13

HS horizontal leg press
200kg x 12
200kg x 10
150kg x 15 RP x 8

Leg extensions
112kg x 10
112kg x 10
112kg x 9

Walking lunges into BW squats
60 steps bw lunges > 20 reps BW squats
58 steps bw lunges > 20 reps BW squats

GHR
BW x 15
BW x 13

SL iso-lateral lying leg curl
20kg x 12 RP x 8

Adductor machine
173kg x 20
173kg x 16

Very good pump in the legs, i’ll be walking funny the next few days. Thank god tomorrow is rest day.

 

[Jbswole40]

Legday today

Seated leg curls
119kg x 13
119kg x 12

Smith machine squats
185kg x 9
165kg x 13

HS horizontal leg press
200kg x 12
200kg x 10
150kg x 15 RP x 8

Leg extensions
112kg x 10
112kg x 10
112kg x 9

Walking lunges into BW squats
60 steps bw lunges > 20 reps BW squats
58 steps bw lunges > 20 reps BW squats

GHR
BW x 15
BW x 13

SL iso-lateral lying leg curl
20kg x 12 RP x 8

Adductor machine
173kg x 20
173kg x 16

Very good pump in the legs, i’ll be walking funny the next few days. Thank god tomorrow is rest day.

I hit my legs sunday..still walking little funny 😆

 

[Rigeu]

Starting to “feel” the effects of the blast after just one week on. Better pumps & a little bit fuller. Bodyweight increased with 1kg/2,2lbs.

Only downside is that i dealing with stomach bug since sunday, today i felt a little bit better and went for a Pull workout. Still not 100% though. But 2 days at home was driving me crazy. Hope the bullshit is over right now, it makes it very hard to eat all my meals… i never have problems with appetite, so i guess i was really sick.

Workout of today:

Single arm HS front pulldown
70kg x 12
70kg x 11
70kg x 10

Fixex HS pulldown
117kg x 9
98kg x 16

Wide grip HS row
103kg x 10
75kg x 15

Magnum low row
130kg x 10
110kg x 14

Single arm HS reverse grip row
54kg x 12
54kg x 12

Machine shrugs
150kg x 15
150kg x 15

Reverse pec deck
91kg x 14
91kg x 10
82kg x 12 + 4

Hyperextensions
BW + 20kg x 20
BW + 20kg x 20

Ab crunches
4 sets to failure

Progressed on almost every lift, while i wasn’t 100% recovered from the stomach bug (stil some light stomach ache).

 

[Push50]

Still getting it brother. Looking better than ever. Keep it up


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[Rigeu]

Things are going great! Offseason in full effect. I’m going into week 4 of the blast, BW is increasing weekly and gym perfomance has improved with big jumps!

I’ll be logging a couple of workouts next week since i started with a new training program.

 

[Jbswole40]

Things are going great! Offseason in full effect. I’m going into week 4 of the blast, BW is increasing weekly and gym perfomance has improved with big jumps!

I’ll be logging a couple of workouts next week since i started with a new training program.

Nice bro..interested in seeing that new program

 

[Rigeu]

Nice bro..interested in seeing that new program

It’s a 6 week workout program from John Meadows called “The High Evolutionary”. Low volume, high intensity. I’ve run it a year ago and got really good results.

 

[Rigeu]

Legs 17.10.22

Seated leg curl
129kg x 12
129kg x 10 dropset 112kg x 10 followed by 10 partial reps

Hack squats
160kg x 12
165kg x 11

Horizontal HS leg press cluster set
200kg x 10 (20 sec rest) 200kg x 7 (20 sec rest) 200kg x 5

Leg extensions
119kg x 11
119kg x 10
119kg x 9

RDL
190kg x 10
160kg x 15

Walking db lunges
40kg x 24 steps
40kg x 24 steps

Adductor machine
183kg x 29
183kg x 23

Standing calf raises
90kg x 10 + 10 partials + 10 sec hold in the stretch
90kg x 10 + 10 partials + 10 sec hold in the stretch

Progress on all lifts! More reps or more weight and better execution.

 

[Jbswole40]

Legs 17.10.22

Seated leg curl
129kg x 12
129kg x 10 dropset 112kg x 10 followed by 10 partial reps

Hack squats
160kg x 12
165kg x 11

Horizontal HS leg press cluster set
200kg x 10 (20 sec rest) 200kg x 7 (20 sec rest) 200kg x 5

Leg extensions
119kg x 11
119kg x 10
119kg x 9

RDL
190kg x 10
160kg x 15

Walking db lunges
40kg x 24 steps
40kg x 24 steps

Adductor machine
183kg x 29
183kg x 23

Standing calf raises
90kg x 10 + 10 partials + 10 sec hold in the stretch
90kg x 10 + 10 partials + 10 sec hold in the stretch

Progress on all lifts! More reps or more weight and better execution.

Nice .

 

[Rigeu]

Very solid chest & shoulder workout yesterday! Feeling the doms in the upper chest already lol.

Slight incline db press
50kg x 12
55kg x 10

Pin loaded Incline MTS press
130kg x 8
140kg x 8

Nautilus pec deck
80kg x 14
80kg x 12
80kg x 11

Life fitness chest fly
91kg x 13
91kg x 12
91kg x 11

Reverse pec deck
77kg x 20
77kg x 20
77kg x 20 (last set 4-5 partials to get to 20)

Incline db side lateral raise
10kg x 15
10kg x 15
10kg x 15

HS pin loaded shoulder press
150kg x 10
150kg x 8
150kg x 8

Ab crunch machine
67kg x 20 x 4 sets

 

[Rigeu]

We’re still going strong right here!

Workouts have been very good lately, made PR’s on almost all lifts.

Bodyweight is at 110kg / 242 lbs right now, still a lot more room to push as my bodyfat is still pretty low.

Macros are currently:

Training days
4520 kcals
300 P
650 C
80 F

Rest days
3900 kcals
300 P
450 C
100 F

5 training days and 2 off days a week.

Upcoming week will be the last week of the workout split, i’ll then take a full deload week and make a new workout split to work at my weakpoints some more.

The new split will be:
Legs A
Chest, biceps, calves A
Rest
Back, abs A
Shoulders, triceps, calves A
Legs B
Rest
Chest, biceps, calves B
Back, abs B
Rest
Shoulders, triceps, calves B
Repeat

Still on the same cycle but the dosage slowly titrated upwards:
500mg test e / week
500mg primo / week
400mg npp / week
3 iu HGH daily

 

[maxmuscle1]

Rigeu mijn vriend, het is te lang geleden ! Still kicking ass

Max

 

[CompoundLifts31]

All products are from PSL, Euro-Pharmacies for people wondering which brand gear i’m using.

Hell yeah!.

I like your dosages on compounds.

Have you ever ran any other of John Meadows programs?

I think I am going to run one of his programs for a nice change up on my usual routine.

Sent from my LM-K500 using Tapatalk

 

[Rigeu]

Hell yeah!.

I like your dosages on compounds.

Have you ever ran any other of John Meadows programs?

I think I am going to run one of his programs for a nice change up on my usual routine.

Sent from my LM-K500 using Tapatalk

I have ran almost every program he made until he died. Big fan of John and his training philosophy!


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[Rigeu]

Rigeu mijn vriend, het is te lang geleden ! Still kicking ass

Max

Haven’t speak to you in a while!! How are you Max?


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[Rigeu]

Week 13 of the pushfase!

8 more weeks until we go into a health phase / cruise phase.

Bodyweight is at 246 lbs right now still in decent shape! PB’s on almost every lift.

Current macro’s and kcals:

TD
4720 kcals
300 P
700 C
80 F

NTD
4100
300 P
500 C
100 F

Current peds / dosages:
Test e 600mg / week
Primo 700mg / week
Npp 400mg / week
3.6 iu HGH / day
25 iu Lantus / day
5-8 iu novorapid pre/post WO

First time on lantus but it’a really has been a game changer, much fuller and rounder in the gym + the pumps are out of this world. Fasted Bloodglucose levels are spot on, probably have to go a little bit higher when calories are going higher but i’m monitoring everything on a daily base.


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[Jbswole40]

Week 13 of the pushfase!

8 more weeks until we go into a health phase / cruise phase.

Bodyweight is at 246 lbs right now still in decent shape! PB’s on almost every lift.

Current macro’s and kcals:

TD
4720 kcals
300 P
700 C
80 F

NTD
4100
300 P
500 C
100 F

Current peds / dosages:
Test e 600mg / week
Primo 700mg / week
Npp 400mg / week
3.6 iu HGH / day
25 iu Lantus / day
5-8 iu novorapid pre/post WO

First time on lantus but it’a really has been a game changer, much fuller and rounder in the gym + the pumps are out of this world. Fasted Bloodglucose levels are spot on, probably have to go a little bit higher when calories are going higher but i’m monitoring everything on a daily base.


Verzonden vanaf mijn iPhone met Tapatalk

Love your dosing,that works for me ..I must say I have been interested in lantus,my glucose levels have been off for sometime,gh and amount of food I'm consuming is new to me..I may try small dose Lantus to keep things stable.

 

[maxmuscle1]

Haven’t speak to you in a while!! How are you Max?


Verzonden vanaf mijn iPhone met Tapatalk

Great ! Had some huge projects and had to get them finished . I just started my log back up and am doing a winter bulk. Good to hear from you and HMU anytime . Love seeing everyone’s improvements and goals !

Max

 

[Rigeu]

Love your dosing,that works for me ..I must say I have been interested in lantus,my glucose levels have been off for sometime,gh and amount of food I'm consuming is new to me..I may try small dose Lantus to keep things stable.

Lantus (in combination with HGH) is a game changer during a bulk!

Start at 10iu daily and slowly taper up in increments of 5iu until you’re in a good fasted bloodglucose state. Check your fasted bloodglucose levels and if that’s between 72-90 mg/dl and you’re in a good spot. Higher then 90 and i would slowly up the dose.

I wouldn’t go any higher then 30iu lantus daily. If your fasted glucose is still high then you’re in a insulin resistant state and you should implement other things like cardio, 10 min walks etc. For more information i highly advise you to watch content of John Jewett and Vigorious Steve.

Most important with insulin use is you diet, keep that in mind!

 

[Rigeu]

Great ! Had some huge projects and had to get them finished . I just started my log back up and am doing a winter bulk. Good to hear from you and HMU anytime . Love seeing everyone’s improvements and goals !

Max

I saw it, everybody got busy and that’s a good thing also! Glad you’re back since your log is one of the most entertaining and informative! Best wishes for 2023 brother

 

[Jbswole40]

Lantus (in combination with HGH) is a game changer during a bulk!

Start at 10iu daily and slowly taper up in increments of 5iu until you’re in a good fasted bloodglucose state. Check your fasted bloodglucose levels and if that’s between 72-90 mg/dl and you’re in a good spot. Higher then 90 and i would slowly up the dose.

I wouldn’t go any higher then 30iu lantus daily. If your fasted glucose is still high then you’re in a insulin resistant state and you should implement other things like cardio, 10 min walks etc. For more information i highly advise you to watch content of John Jewett and Vigorious Steve.

Most important with insulin use is you diet, keep that in mind!

Appreciate it bro

 

[Rigeu]

Update!

After 18 weeks i decided it was enough for the push phase. I ended up at around 114kg / 251 lbs. PB’s accross all my lifts.

For the last 2 weeks i have been in a holding / maintenance phase. Reduced my kcals with 10% on training days and restdays, changed up the cycle to the following:

200mg test e / week
200mg mast e / week
4 iu HGH / ED
20 iu Lantus / ED

Gear is from PSL —> EP called TRT PLUS

Really liking it so far. Holding on to my weight pretty well.

I’ll be running bloods in around 4-6 weeks and if everything is in range i’ll be starting my fat loss phase.

I’ll keep you guys updated let me know if any of you have questions.

 

[DirtyIron14]

Thankfully I've always had pretty decent forearms and a good grip, but I have a handicap where I get excessive forearm pumps and that's mostly due to orals. No matter what I do I cannot alleviate it.. but I do is I split up my movements, if I exhaust my grips because of the blood volume I will utilize a piece of equipment that doesn't require a grip and if it does I throw on my versa grips.. versa grips have absolutely changed my lifts entirely. The best things that I never knew existed

Great advice.

 

[CompoundLifts31]

Update!

After 18 weeks i decided it was enough for the push phase. I ended up at around 114kg / 251 lbs. PB’s accross all my lifts.

For the last 2 weeks i have been in a holding / maintenance phase. Reduced my kcals with 10% on training days and restdays, changed up the cycle to the following:

200mg test e / week
200mg mast e / week
4 iu HGH / ED
20 iu Lantus / ED

Gear is from PSL —> EP called TRT PLUS

Really liking it so far. Holding on to my weight pretty well.

I’ll be running bloods in around 4-6 weeks and if everything is in range i’ll be starting my fat loss phase.

I’ll keep you guys updated let me know if any of you have questions.

Is GH from PSL?

Sent from my LM-K500 using Tapatalk

 

[Rigeu]

Is GH from PSL?

Sent from my LM-K500 using Tapatalk

Yes their genotropin from Phizer.

 

[Rigeu]

Meals training days

Meal 1 8AM
120gr oats
1 banana
25gr peanut butter
60gr whey

Meal 2 11 AM
100gr jasmin rice (uncooked weight)
200 lean ground beef 99% or chicken
200gr veggies
100gr pineapple

Meal 3 2PM
Same as meal 2

Meal 4 5PM (pre-workout meal)
120gr COR
1 banana
15gr raisins
60gr whey

Intra workout:
15gr EAA’S
40gr Cluster dextrin

Meal 5 7-8PM
120gr rice krispies / coco pops / COR
1 bagel with 40gr jam
60gr whey

Meal 6 10PM
2 bagels
5 whole eggs
Ketchup

i’ll post meals on a rest day very soon

Also people asking me what my pin protocol is for now just 0,5 cc every MO/TU of TRT PLUS. Hgh in the morning and post workout. Lantus in the morning.

 

[Rigeu]

Cardio is at 20 min fasted 5-6 times a week on a hometrainer/bike 130-140BPM. In my offseason this is been a stable, when i’m in a fat loss phase or pre-comp this will get more obviously. Not just for fat loss but for health reasons i’m doing it year round!

Since it is chest & delts today i’ll post the workout later today

 

[Rigeu]

Workout from yesterday!

Chest & Delts in about 1,5 hours

Nautilus side lateral raises
80kg x 12
80kg x 9
60kg x 14

Slight decline db press
60kg x 10
50kg x 14

MTS hammer strenght incline press
120kg x 10
90kg x 13

MTS hammer strenght chest press
120kg x 8
90kg x 12
90kg x 10

Machine chest flys
77kg x 15
77kg x 13
77kg x12

Nautilus shoulder press
80kg x 10
80kg x 9
60kg x 13

Single arm cable side lateral raises
20kg x 15
20kg x 13
20kg x 12

Reverse pec deck
77kg x 20
77kg x 18
Rest pause set: 77kg x 15 (15 sec) 77kg x 8 (15 sec) 77kg x5

 

[Rigeu]

Update:

Bloods came back pretty good, only thing what was a little bit to low was HDL cholesterol, but nothing concerning.

Today i started with the following cycle:
1ml Rapid cut pro eod
100mg stenbolone eod
20mg cardarine ED (split dose AM/PM)

Lypolitics:
4 iu HGH ED
20mcg Clen (will titrate the dose up)
10mg Yohimbine

Starting diet:
4000 kcals TD
300 P
525 C
65 F

3600 kcals NTD
300 P
375 C
80 F

Workout split:
Push + arms
Legs (hamstring focus)
Pull + arms
Rest
Legs (Quad focus)
Push + Arms
Rest
Repeat

Focus on Arms & quads

 

[Rigeu]

Starting bodyweight 110kg / 243 lbs

Push - 27/02/23

Incline HS press
140kg x 10
100kg x 14

Flat HS press
120kg x 11
100kg x 13

DB shoulder press
42kg x 14
44kg x 11

HS pin loaded chest press
101kg x 8
80kg x 11
80kg x 9

HS machine fly
103kg x 9
89kg x 12
89kg x 10

Single arm side lateral raise
10kg x 12
10kg x 11
10kg x 10

Seated life fitness machine curls
42,5kg x 15
42,5kg x 12
42,5kg x 11

Dual rope pushdowns
28kg x 15
28kg x 15
28kg x 15

Lying DB extensions
18kg x 12
18kg x 11
18kg x 10

Ez bar cable curl
45kg x 15
45kg x 10
35kg x 12