Rigeu’s offseason bodybuilding log

[Rigeu]

This arm day is quite interesting, I never had one because I always think it's time lost to just train arms but this one looks cool!
With all these superset the day seems really intense!

I love the idea to do some lateral raises at the end too.

It’s a really short workout also. 1.5 min max between sets most excercises between 12-15 reps and really focus on mind muscle connection! To get a little extra volume in i threw some side laterals at the end of the workout, they recover pretty quick so i can hut them again during push day. Workout takes about 1 hour, 1 hour 15 min max!

 

[Rigeu]

FRIDAY — 20/09/24 PULL

Single arm HS front pulldowns
60kg x 13
60kg x 11

HS iso lateral wide grip row
140kg x 14
140kg x 12
140kg x 10

Close grip seated cable row
80kg x 15
90kg x 13
90kg x 12

Lat pulldowns
103kg x 13
103kg x 11

Cable pullovers
70kg x 15
70kg x 13

Chest supported db rows
40kg x 14
40kg x 13
40kg x 12

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

Life fitness preacher curl machine
63,75kg x 14
63,75kg x 13
63,75kg x 12

Leg raises
4 sets to failure

Saturday was rest day and today will be legs with 2 friend of me so it will be a killer legday! Will post the workout later today

 

[Rigeu]

MONDAY — 23/09/24 PUSH

Incline db press
58kg x 9
50kg x 14

HS iso-lateral bench press
90kg x 10
80kg x 11
80kg x 10

HS pec fly
112,5kg x 13
112,5kg x 12
112,5kg x 12

Cable flys
36,25kg x 15
36,25kg x 13
36,25kg x 12

Standing side lateral raise machine
12,25kg x 14
12,25kg x 12
12,25kg x 11

Bent over rear lateral raise machine
8,75kg x 20
8,75kg x 18
8,75kg x 16

Dual rope pushdowns
72,5kg x 13
72,5kg x 12
72,5kg x 11

Overhead dual rope cable extensions
47,5kg x 14
47,5kg x 13
47,5kg x 11

 

[Rigeu]

Workout from monday! Finally feeling more energy accross the workout. Normally it dips of 3/4 of the workout. Little bump in calories definitely made a difference!

 

[Rigeu]

Training day diet
3700 kcals
300 P
500 C
55 F

M1
100gr oats
55gr whey
200gr apple
15gr peanut butter

M2 pre workout
100gr COR
55gr whey
1 banana
15 gr Almond butter

M3
120gr sushi rice
200gr chicken
75 gr pineapple

M4
100gr sushi rice
200gr veggies (spinach, green breens or bell peppers)
200gr chicken

M5
3 slices of sammy’s white bread
1 whole egg
200gr egg whites
100gr spinach
Ketchup

M6
55 gr whey
300ml almond milk
(Made into a creami ice cream)

 

[Rigeu]

Tuesday — 24/09/24 PULL

Mag grip lat pulldown
103kg x 15
103kg x 15
103kg x 15

Barbell rows
130kg x 12
100kg x 15

Single arm HS iso lateral row
70kg x 14
70kg x 13
70kg x 12

Long rope cable pullover
75kg x 15
75kg x 13
75kg x 12

Chest supported db rows
40kg x 15
40kg x 14

Incline db curls
18kg x 15
18kg x 14
18kg x 13

Life fitness preacher curls
63,75kg x 16
63,75kg x 15
63,75kg x 14

Rope hammer curls
50kg x 12 ds 40kg x 10 ds 30kg x 10

Leg raises superset cable crunches
3 sets to failure

I’ll post yesterdays legday later today

 

[Rigeu]

Legs are completely smoked right now lol

Thursday — 26/09/24 LEGS

Toe press
170,2kg x 15
170,2kg x 13
170,2kg x 12
170,2kg x 12

Lying leg curls
72,6kg x 14
72,6kg x 13
72,6kg x 12

Leg extensions
96,4kg x 20
96,4kg x 17
96,4kg x 15

Matrix Hacksquat
160kg x 10
160kg x 9
140kg x 12

Matrix 45 degree leg press
250kg x 17
250kg x 16
250kg x 15

Barbell stiff legged deadlift
170kg x 10
170kg x 9
170kg x 8

Adductor machine
103,4kg x 18
103,4kg x 16