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Rigeu’s offseason log

Rigeu

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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

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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

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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

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


Sent from my iPhone using Tapatalk
 

Rigeu

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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

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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

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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

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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

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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

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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

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Get Shredded!
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

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

Max
 

CompoundLifts31

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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.

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