Rigeu’s offseason log

[maxmuscle1]

Get it Rigeu!

Max

 

[Jbswole40]

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

I like your style..
💪

 

[Rigeu]

I like your style..

Thanks bro

 

[Rigeu]

Legs (hamstring focus) - 28/02/2023

Single leg lying leg curl
32,5kg x 11
26,25kg x 17

Seated leg curl
119kg x 13
105kg x 16

Nautilus Leg extensions
117,5kg x 15
107,5kg x 15

Hack squats
235kg x 7
200kg x 11
160kg x 16

Dumbell stiff legged deadlifts
65kg x 15
65kg x 15
65kg x 15

Single leg life fitness leg extensions
21kg x 30
28kg x 22

Toe presses
142,5kg x 13
142,5kg x 11
142,5kg x 10
142,5kg x 8

Legs absolutely fried

 

[Rigeu]

Pull - 01/03/23

Long rope pullovers
70kg x 10
60kg x 14

Single arm HS front pulldowns
60kg x 9
45kg x 16

Wide grip HS iso lateral row
130kg x 12
120kg x 13
120kg x 11

Single arm chest supported cable row
90kg x 13
80kg x 16

Neutral grip cable row
100kg x 11
80kg x 16
80kg x 15

Reverse pec deck
82kg x 12
75kg x 15
75kg x 13 + 15 sec iso hold

Preacher curls
60kg x 15
60kg x 12
60kg x 10

SA cable curls
12,5kg x 12
12,5kg x 11
12,5kg x 10

Leg raises
4 sets till failure

 

[Rigeu]

Push and legs from yesterday and today!

Push - 03/03/23

Decline db press
60kg x 11
50kg x 15

HS Incline press
120kg x 11
100kg x 13

HS iso lateral bench press
80kg x 10
60kg x 12

Dumbell shoulder press
42kg x 10
38kg x 12

Cable flys
35kg x 15
35kg x 13
35kg x 12

SA machine side lateral
10kg x 17
10kg x 15
10kg x 13
10kg x 12

Single arm cuff extensions
15kg x 15
15kg x 13
15kg x 12

Single arm overhead rope extensions
20kg x 12
20kg x 11
20kg x 10

Rope crunches
3 sets till failure

Legs (quad focus) - 04/03/23

Seated leg curl
119kg x 14
105kg x 20

Leg extensions
117,5kg x 15
107,5kg x 15

Hack squats
160kg x 20
160kg x 19

Horizontal HS leg press
200kg x 16
200kg x 13

Single leg life fitness leg extensions
28kg x 30
28kg x 25

Adductors
143kg x 33
143kg x 30

Seated calf raise
70kg
70kg

Standing calf raise
45kg

Strenght is increasing even though i’m in a slight deficit

Since my knees weren’t feeling the best i did play it save and did my working sets with 10+ reps.

 

[Jbswole40]

Push and legs from yesterday and today!

Push - 03/03/23

Decline db press
60kg x 11
50kg x 15

HS Incline press
120kg x 11
100kg x 13

HS iso lateral bench press
80kg x 10
60kg x 12

Dumbell shoulder press
42kg x 10
38kg x 12

Cable flys
35kg x 15
35kg x 13
35kg x 12

SA machine side lateral
10kg x 17
10kg x 15
10kg x 13
10kg x 12

Single arm cuff extensions
15kg x 15
15kg x 13
15kg x 12

Single arm overhead rope extensions
20kg x 12
20kg x 11
20kg x 10

Rope crunches
3 sets till failure

Legs (quad focus) - 04/03/23

Seated leg curl
119kg x 14
105kg x 20

Leg extensions
117,5kg x 15
107,5kg x 15

Hack squats
160kg x 20
160kg x 19

Horizontal HS leg press
200kg x 16
200kg x 13

Single leg life fitness leg extensions
28kg x 30
28kg x 25

Adductors
143kg x 33
143kg x 30

Seated calf raise
70kg
70kg

Standing calf raise
45kg

Strenght is increasing even though i’m in a slight deficit

Since my knees weren’t feeling the best i did play it save and did my working sets with 10+ reps.

I like the workouts...sounds like my gym equipment.( I'm at a new gym")

 

[Rigeu]

Pull - 06/03/23

Single arm HS front pulldown
77,5kg x 11
65kg x 15

Neutral grip LF row
112,5kg x 12
98,5kg x 14

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

Single arm DB row
60kg x 15
60kg x 13

HS high rows
50kg x 13
50kg x 10 RP 50kg x 6 RP 50kg x 4

Machine Preacher curls
32,5kg x 14
32,5kg x 10

Single arm bdb cable curls
22kg x 12
20kg x 10

Dumbell hammer curls
18kg x 12
18kg x 11

Leg raises x abs crunches
4 sets till failure

Already down 3kg in 2 weeks, a lot of it is water weight though but my physique is slowly getting a much harder look again. More vascularity and great pumps during the workouts!

 

[Rigeu]

I like the workouts...sounds like my gym equipment.( I'm at a new gym")

I workout in 2 different gyms, both have very good equipment. One gym got slightly better leg equipment he other one got better chest things, so right now i constantly switching between gyms

 

[maxmuscle1]

I workout in 2 different gyms, both have very good equipment. One gym got slightly better leg equipment he other one got better chest things, so right now i constantly switching between gyms

My Amsterdam Man! So your doing a push - pull right now ..

Kicks ass Rigeu

Max

 

[Rigeu]

My Amsterdam Man! So your doing a push - pull right now ..

Kicks ass Rigeu

Max

Hey Max! Hope you’re doing well

Yes kind of P/P/L

one push day more focused on chest, the other shoulders.

One pull day more focused on lats and the other more rhomboids/teres

One legday focused on hamstrings and the other quads.

 

[Rigeu]

Push - 07/03/23

Incline HS press
145kg x 10
100kg x 15

Flat HS press
125kg x 12
100kg x 14

DB shoulder press
46kg x 9
42kg x 12

HS pin loaded chest press
101kg x 9
89kg x 12

HS machine fly
108kg x 10
91,5kg x 12

Reverse pec deck
82kg x 25
82kg x 22
82kg x 20 + 10 sec iso hold

Single arm side lateral raise
10kg x 15
10kg x 13
10kg x 12

Dual rope pushdowns
31,5kg x 15
31,5kg x 15
31,5kg x 15

Lying DB extensions
18kg x 14
18kg x 12
18kg x 12

SA cable extensions
10kg x 12
10kg x 10

Legs (hamstring focus) - 08/03/23

SL iso lateral lying leg curl
32,5kg x 12
27,5kg x 17

Seated leg curl
121,5kg x 13
107,5kg x 16

Stiff legged barbell deadlift
220kg x 8
200kg x 10

GHR
BW x 12
BW x 10

Leg extensions
119kg x 14
98kg x 15

Horizontal HS leg press
200kg x 16
200kg x 14
200kg x 12

Toe presses
145kg x 14
145kg x 11
145kg x 9

Standing calf raises
45kg x 10/10/10

Push from Tuesday and Legs from yesterday! Workouts going great lately, still able to progress on most lifts. Only side effect i notice is that acne is getting worse. I did start with 10mg aromasin EOD lets see if that will help. Otherwise it is the stenbolone what is causing it and i’ll pull it out.

 

[maxmuscle1]

Push - 07/03/23

Incline HS press
145kg x 10
100kg x 15

Flat HS press
125kg x 12
100kg x 14

DB shoulder press
46kg x 9
42kg x 12

HS pin loaded chest press
101kg x 9
89kg x 12

HS machine fly
108kg x 10
91,5kg x 12

Reverse pec deck
82kg x 25
82kg x 22
82kg x 20 + 10 sec iso hold

Single arm side lateral raise
10kg x 15
10kg x 13
10kg x 12

Dual rope pushdowns
31,5kg x 15
31,5kg x 15
31,5kg x 15

Lying DB extensions
18kg x 14
18kg x 12
18kg x 12

SA cable extensions
10kg x 12
10kg x 10

Legs (hamstring focus) - 08/03/23

SL iso lateral lying leg curl
32,5kg x 12
27,5kg x 17

Seated leg curl
121,5kg x 13
107,5kg x 16

Stiff legged barbell deadlift
220kg x 8
200kg x 10

GHR
BW x 12
BW x 10

Leg extensions
119kg x 14
98kg x 15

Horizontal HS leg press
200kg x 16
200kg x 14
200kg x 12

Toe presses
145kg x 14
145kg x 11
145kg x 9

Standing calf raises
45kg x 10/10/10

Push from Tuesday and Legs from yesterday! Workouts going great lately, still able to progress on most lifts. Only side effect i notice is that acne is getting worse. I did start with 10mg aromasin EOD lets see if that will help. Otherwise it is the stenbolone what is causing it and i’ll pull it out.

That would do it . Use puré 100% cotton , take
A good towel and use a silicone back brush (Easy to clean and doesn’t collect bacteria)
I get the long handle two -piece set for $13 on Amazon. A lot use w hand towel but that is good for about one are (then it just spreads )
I like Differen Body wash and spot gel


Max

 

[Push50]

Never had an issue with acne. Minimal even when running tren. Everyone is different. I agree with @maxmuscle1 though. 100% cotton. Back scrubber and frequent showers. 2-3 times a day if possible


Sent from my iPhone using Tapatalk

 

[Rigeu]

That would do it . Use puré 100% cotton , take
A good towel and use a silicone back brush (Easy to clean and doesn’t collect bacteria)
I get the long handle two -piece set for $13 on Amazon. A lot use w hand towel but that is good for about one are (then it just spreads )
I like Differen Body wash and spot gel


Max

Already have mate! I got a shitty skin so i have to take all precaustions (eczeem) and I’m prone to having acne, used accutane in the past for 8 months under the supervision of a doctor. It was good for years but sometimes i got a little flair up. This time it was really severe… complete right shoulder was under spots within a week.

Since i stopped the stenbolone it got a little bit better. But i think it will take some before it is completely gone.

 

[Rigeu]

The workouts from this week so far!

Still able to progress on most lifts while de deficit is getting bigger and cardio has been increased to 30 min fasted ED.

Decline db press
60kg x 12
60kg x 9
52kg x 11

HS Incline press
120kg x 12
100kg x 12

HS iso lateral bench press
80kg x 10
60kg x 15

Dumbell shoulder press
42kg x 9
38kg x 12

Cable flys
35kg x 15
35kg x 13
35kg x 12

Life fitness machine side lateral
35kg x 13
35kg x 11
30kg x 12
30kg x 12

Dumbell side lateral dropset
20kg all the way to 8kg (increments of 2kg)

Single arm cuff extensions
10kg x 16
10kg x 15
15kg x 14

Single arm overhead rope extensions
10kg x 12
10kg x 11
10kg x 10

Pull - 14/03/23

Long rope pullovers
70kg x 12
60kg x 16

Wide grip HS iso lateral row
135kg x 13
135kg x 11
135kg x 10

Single arm HS front pulldowns
60kg x 8
50kg x 12
45kg x 15

Single arm DB row
62,5kg x 15
62,5kg x 13
62,5kg x 12

Neutral grip cable pulldown
96kg x 12
96kg x 11
96kg x 10

Reverse pec deck
87kg x 12
80kg x 12
75kg x 13 + 15 sec iso hold

Preacher curl machine
63,75kg x 13
63,75kg x 10
60kg x 11

SA cable curls
12,5kg x 13
12,5kg x 11
12,5kg x 10

Leg raises superset machine crunches
4 sets till failure

Hamstrings - 15/03/23

Lyiny leg curl
30kg x 14
30kg x 12
30kg x 11

Seated leg curl
75kg x 15
75kg x 14
75kg x 12 + 10 partials

SLDL
140kg x 10
140kg x 10
140kg x 10

Hyperextensions (glute/ham focus)
BW x 20
BW x 18
BW x 17

Rear glute kickback
60kg x 15
60kg x 13
60kg x 12

Toe presses (in the horizontal legpress)
105kg x 12
105kg x 11
105kg x 8
90kg x 12

Quads/adductors - 16/03/23

Adductors
71,25kg x 30 + 10 sec iso hold
71,25kg x 25 + 10 sec iso hold

Leg extensions
105kg x 21
85kg x 22

Leg press
400kg x 12
280kg x 20

Single leg iso lateral HS leg press
140kg x 16
120kg x 18

V-squat
100kg x 15
100kg x 12

Seated calf raises
60kg x 15
60kg x 12
60kg x 10

Standing calf raises
45kg x 10/10/10

 

[Rigeu]

Never had an issue with acne. Minimal even when running tren. Everyone is different. I agree with @maxmuscle1 though. 100% cotton. Back scrubber and frequent showers. 2-3 times a day if possible


Sent from my iPhone using Tapatalk

Doing everything you are telling me already, it got a little bit better but it will take some time i guess.

Got zero spots except my right shoulder which is completely under acne within a week… really weird. Never had it this fast and severe…

 

[maxmuscle1]

Never had an issue with acne. Minimal even when running tren. Everyone is different. I agree with @maxmuscle1 though. 100% cotton. Back scrubber and frequent showers. 2-3 times a day if possible


Sent from my iPhone using Tapatalk

All the “special Dry” or synthetics kill me . I had to take a ton of clothes to the Salvation Army , some with tags still on em. I buy all 100% Organic Supima or Pima cotton. There are some good , fitted combed or brushed cotton light weight T’s out there . Most of the good fitting ones say “Made in Bangladesh” . Sensitivities to skin internal or external can happen at any time in your life . I run hot so, blasts can increase all the body’s oils, sebum . Etc .

Max

 

[Rigeu]

Quads/adductors - 16/03/23

Adductors
71,25kg x 30 + 10 sec iso hold
71,25kg x 25 + 10 sec iso hold

Leg extensions
105kg x 21
85kg x 22

Leg press
400kg x 12
280kg x 20

Single leg iso lateral HS leg press
140kg x 16
120kg x 18

V-squat
100kg x 15
100kg x 12

Seated calf raises
60kg x 15
60kg x 12
60kg x 10

Standing calf raises
45kg x 10/10/10

Chest & shoulders - 17/03/23

Incline HS press
150kg x 9
110kg x 14

Flat HS press
130kg x 11
100kg x 14

DB shoulder press
46kg x 10
42kg x 11

HS pin loaded chest press
101kg x 8
89kg x 9
75kg x 12

HS machine fly
108kg x 8
91,5kg x 12
82kg x 15

Reverse pec deck
82kg x 26
82kg x 21
82kg x 20 + 10 sec iso hold

Single arm side lateral raise
10kg x 17
10kg x 15
10kg x 12

Dumbell side laterals supersetted upright row
16kg x 15/13/12 - 30kg x 15/13/12

Arms & Abs - 18/03/23

Cable straight bar pushdowns
80kg x 20
80kg x 20
80kg x 16 RP x4
80kg x 15 RP x5

Cable curls
70kg x 15
70kg x 15
70kg x 12 RP x3
70kg x 11 RP x4

Single arm preacher curls
20kg x 12
20kg x 11
20kg x 9 ds 10kg x 8

Single arm overhead extensions
26kg x 18
26kg x 13
26kg x 12

Seated Dumbell hammer curls
18kg x 15
18kg x 12
18kg x 10

Lying db extensions
20kg x 11
18kg x 12
18kg x 12 ds 10kg x 12

Wrist curls
3 sets to failure

Leg raises Into Machine crunches
3 sets to failure


Workouts from last week! Losing about 1kg of bw a week, fatloss is going rapid!

 

[Rigeu]

Another week of really solid workouts. Still able to hold on to my numbers on all lifts. Conditioning is coming out nicely. This weekend i went for a refeed day + 1 cheatday to fill up. Now it’s time to dig in more.

Kcals changed to:
3300 kcals TD
2800 kcals NTD

Cardio:
30 min daily fasted

Fatburners:
20mg yohimbine / fasted
40mcg clen / day
20mg cardarine / day
200mg injectable l-carnitine / day


Pull - 20/03/23

Single arm HS front pulldown
77,5kg x 10
65kg x 15

Neutral grip LF row
115kg x 12
98,5kg x 16

Chest supported t-bar row
55kg x 9
45kg x 14
45kg x 12

Assisted pull-ups (F)
14 x
11 x
10 x

Single arm DB row
65kg x 12
60kg x 14

Single arm panatta Preacher curls
15kg x 15
15kg x 12
15kg x 11

Single arm bdb cable curls
22kg x 12
22kg x 11
22kg x 10

Rear delt cable flys
19kg x 15
19kg x 14
19kg x 13

Life fitness abdominal crunch
86kg x 18
86kg x 15
86kg x 14
86kg x 12

Legs (hamstring focus) - 21/03/23

Lying leg curl
30kg x 16
30kg x 15
30kg x 14

Seated leg curl
77,5kg x 14
77,5kg x 13
77,5kg x 12 + 10 partials

Leg extensions
105kg x 19
85kg x 20

Banded Pendulum squat
55kg x 10
40kg x 15

HS iso-lateral leg press
150kg x 12
130kg x 16
130kg x 14

Stiff leg db deadlifts
60kg x 15
60kg x 13
60kg x 12

Toe presses (in the horizontal legpress)
105kg x 14
105kg x 12
105kg x 10
105kg x 8

Push - 22/03/23

Decline db press
60kg x 12
60kg x 9
52kg x 11

HS Incline press
125kg x 10
100kg x 12

HS iso lateral bench press
80kg x 8
65kg x 12
65kg x 10

Dumbell shoulder press
42kg x 9
38kg x 12

Cable flys
40kg x 11
35kg x 15
35kg x 12 ds 25kg x 10 ds 20kg x 12

Life fitness machine side lateral
35kg x 14
35kg x 12
35kg x 10
30kg x 12

Dumbell side lateral dropset
20kg all the way to 8kg (increments of 2kg)

SA cuff pushdowns
10kg x 15
10kg x 12
10kg x 10

Single arm overhead rope extensions
10kg x 12
10kg x 11
10kg x 10

Pull - 24/03/23

Nautilus pullover
145kg x 14
145kg x 14 ( 2 with spot )

Single arm cable pulldowns
95kg x 13
85kg x 17

Chest supported T-bar rows
55kg x 10
45kg x 16
45kg x 13

HS high row
50kg x 15
50kg x 13
50kg x 12

Single arm life fitness UH row
61kg x 15
61kg x 14

Straight bar Cable curls
65kg x 14
65kg x 12
65kg x 10

Incline db curls
16kg x 10
14kg x 12
14kg x 11

Reverse pec deck
77kg x 15
77kg x 13
77kg x 12 + 15 sec iso hold

Leg raises into decline crunches
4 sets to failure

Legs (quad focus) - 25/03/23

Seated leg curl
124kg x 15
119kg x 16

Leg extensions
120kg x 16
110kg x 17

Hack squats
220kg x 7
180kg x 13

Horizontal HS leg press
200kg x 11
150kg x 18

Elevated reverse lunge
20x BW
20x BW

Adductors
183kg x 28
183kg x 23

Seated calf raise
70kg x 13
55kg x 15

Standing calf raise
45kg x 10/10/10