Rigeu’s offseason bodybuilding log

[Rigeu]

THURSDAY — 17/10/24 LEGS

Seated calf raises
90kg x 14
90kg x 13
90kg x 12
90kg x 11

Seated leg curl
105kg x 15
105kg x 14
105kg x 12

Leg extensions
135kg x 15
135kg x 13
135kg x 12

Pendulum squat
75kg x 10
60kg x 15

Single leg HS horizontal leg press
160kg x 15
160kg x 13
160kg x 12

Lying leg curls
35kg x 13
35kg x 12
35kg x 10

Adductor machine
76,25kg x 20
76,25kg x 18

First workout after the city trip. Big jetlag, but a really good workout though. Probably from all the good foods in NY lol. Slept for 10,5 hour and my legs are sore as fuck right now!

 

[Rigeu]

Friday — 18/10/24 PULL

SA panatta front pulldown
120kg x 15
120kg x 14
120kg x 13

Panatta neutral grip high row
75kg x 15
75kg x 14
75kg x 13

T- bar rows
80kg x 12
80kg x 12
80kg x 12

Lat pulldown
80kg x 15
85kg x 14
90kg x 13

Reverse pec deck superset rope facepulls
40kg x 15 / 50kg x 15
40kg x 14 / 50kg x 14
40kg x 13 / 50kg x 13
40kg x 12 / 50kg x 13

Panatta Preacher curls
45kg x 13
45kg x 12
45kg x 11

Single arm bdb cable curls
20kg x 15
20kg x 14
20kg x 13

DB hammer curls
20kg x 12
20kg x 12

Leg raises superset cable crunch
3 sets to failure

Strenght and pump was really good! The week off did me very good. Thank god the water retention from all the food and flight is almost gone.

 

[AlexDavis43]

Probably from all the good foods in NY lol. Slept for 10,5 hour and my legs are sore as fuck right now!

That's pure gainz. This is the way.

 

[Rigeu]

Saturday — 19/10/24 PUSH

Incline db press
60kg x 7
50kg x 12

HS iso-lateral bench press
100kg x 9
80kg x 12
80kg x 10

HS pec fly
112,5kg x 15
112,5kg x 13
112,5kg x 13
112,5kg x 10

Cable flys
21kg x 15
21kg x 13
21kg x 12 ds 30kg x 12 ds 20kg x 12

Single arm cuff side lateral raises
13kg x 15
13kg x 15
13kg x 14

Standing side lateral raise machine
12,5kg x 12
12,5kg x 10
10kg x 13

Single arm cuff cable pushdowns
13kg x 15
13kg x 13
13kg x 12

Single arm cuff cable extensions
12,5kg x 15
12,5kg x 13
12,5kg x 12

Workouts going great! Still jetlagged though. Slept for 10,5 hours again Saturday lol.

 

[Rigeu]

SUNDAY — 20/10/2024 LEGS

Toe press
131,25kg x 15
131,25kg x 13
131,25kg x 12
131,25kg x 11 + 5 partials

Single leg HS kneeling leg curl
40kg x 15
40kg x 13
40kg x 12

Seated leg curls
95kg x 13
95kg x 12
95kg x 11

RDL’s
180kg x 11
180kg x 10
180kg x 8

SL leg extensions
50kg x 17
50kg x 15
50kg x 13

Watson leg press
320kg x 21
360kg x 15
380kg x 12


MONDAY — 21/10/2024 PULL

Single arm HS front pulldowns
60kg x 15
65kg x 12

Barbell rows
140kg x 10
120kg x 18

Lat pulldowns
103kg x 18
103kg x 15
103kg x 12

Cable row
100kg x 18
100kg x 17
100kg x 16

Cable pullovers
75kg x 18
75kg x 16

Single arm bdb cable curl
15kg x 16
15kg x 15
15kg x 14

SA DB hammer curl
20kg x 13
20kg x 12
20kg x 10

Life fitness machine crunches
4 sets to failure

Sunday and monday workout. Increased primo to 400mg for this week! Bodyweight around 108-109kg right now. Definitely growing right now.

 

[Rigeu]

WEDNESDAY — 23/10/24 PUSH

HS pec fly
112,5kg x 15
112,5kg x 14
112,5kg x 13

Incline HS press
125kg x 10
100kg x 14

Flat HS press
130kg x 8
110kg x 10
110kg x 9

Life fitness plate loaded dip machine
130kg x 12
130kg x 10
110kg x 16

Cable flys dropset
42,5kg x 12 ds 32,5kg x 12 ds 22,5kg x 15

Single arm cuff side lateral raise
13,5kg x 20
13,5kg x 17
13,5kg x 15

Reverse pec deck
110kg x 20
110kg x 17
110kg x 15

SA cuff cable pushdowns
13,5kg x 14
13,5kg x 13
13,5kg x 12

SA cuff cable extensions
12,5kg x 15
12,5kg x 14
12,5kg x 12

 

[Rigeu]

THURSDAY — 24/10/24 LEGS

Seated calf raises
90kg x 15
90kg x 13
90kg x 12
90kg x 11

Lying leg curls
40kg x 12
40kg x 10
35kg x 13

Leg extensions
137,5kg x 15
137,5kg x 13
137,5kg x 12

Pendulum squat
75kg x 12
65kg x 15

Single leg HS horizontal leg press
165kg x 12*
165kg x 12
165kg x 10

Seated leg curl
95kg x 15
95kg x 14
95kg x 12

Adductor machine
76,25kg x 23
76,25kg x 20
76,25kg x 16

Progress on all lifts! Feeling stronger every workout, blast is in full effect right now.

Recovery is really good right now! Sleeping 8-8,5 hours every night with quality sleep finally (cpap due sleep apnea), food is around 3700 calories which will increase even more because weight is slowly dropping again. Normally food is way higher in a push phase but recovery wasn’t even close as good as it is right now. Real eye opener how important quality sleep is.

 

[Rigeu]

SATURDAY — 26/10/24 PUSH

Incline db press
60kg x 8
50kg x 13

HS iso-lateral bench press
100kg x 10
80kg x 13
80kg x 11

HS pec fly
115kg x 12
115kg x 10
115kg x 10

Cable flys ss HS pin loaded chest press
40kg x 15 > 75kg x 10
40kg x 13> 75kg x 9
40kg x 12 > 75kg x 8

Standing side lateral raise machine
12,5kg x 15
12,5kg x 13
12,5kg x 12

Life fitness machine side lateral raise
50kg x 12
50kg x 11
50kg x 10

Straight arm cable pushdowns
70kg x 15
80kg x 15
90kg x 15

Rope pushdowns
40kg x 15
45kg x 15
50kg x 12

Overhead tricep bar extensions
40kg x 15
40kg x 12

Life fitness triceps dips (4-5 sec negatives)
85kg x 15
100kg x 15
110kg x 15

 

[Rigeu]

MONDAY — 28/10/2024 LEGS

Toe press
131,25kg x 16
131,25kg x 15
131,25kg x 14
131,25kg x 13 + 5 partials

Single leg HS kneeling leg curl
42,5kg x 15
42,5kg x 13
42,5kg x 12

Seated leg curls
95kg x 16
95kg x 14
95kg x 13

RDL’s
185kg x 11
185kg x 10
185kg x 8

SL leg extensions
52,5kg x 17
52,5kg x 15
52,5kg x 13

Watson leg press
360kg x 14
360kg x 13
360kg x 12

Smith machine Bulgarian split squat
60kg x 12
70k x 12

 

[Rigeu]

TUESDAY — 29/10/24 PULL

Single arm HS front pulldowns
65kg x 12
65kg x 11

Barbell rows
140kg x 12
130kg x 15

Lat pulldowns
105,5kg x 16
105,5kg x 15
105,5kg x 12

Cable row
105kg x 17
105kg x 16
105kg x 15

Cable pullovers
77,5kg x 18
77,5kg x 16

Single arm bdb cable curl
16kg x 18
16kg x 16
16kg x 14

SA DB hammer curl
20kg x 14
20kg x 12
20kg x 11

Life fitness machine crunches
4 sets to failure

The doms are pretty intense right now!

 

[Rigeu]

THURSDAY - 31/10/24 ARMS/CALVES

Life fitness seated biceps curl
2-3 warp up sets
65kg x 15
80kg x 12

Long rope cable pushdown
2-3 warm up sets
60kg x 15
70kg x 12

Ez bar close grip preacher curl
20kg x 15
30kg x 12
40kg x 10

Dual handle cable pushdowns
50kg x 15
60kg x 13
70kg x 12

Alternating db curls
18kg x 15
20kg x 12
20kg x 10

Overhead rope extensions
40kg x 15
50kg x 15
60kg x 15

Ez bar spider curls
30kg x 15
30kg x 12

Seated calf raises
90kg x 15
90kg x 13
90kg x 12
90kg x 11 + 5 partials

Trained with one of my mates, followed his workout routine. He is more old school with 1 all out working set, like a dorian yates style where you take a few warm up sets, 1 set 80% where you get yourself ready en then one all out. Works for him lol because he is fucking massive (178cm and +- 120kg / 5’9 and about 265 lbs in very good shape).

 

[Rigeu]

MONDAY — 04/11/24 PULL

Single arm HS front pulldowns
65kg x 12
65kg x 11

Barbell rows
140kg x 12
130kg x 15

Lat pulldowns
105,5kg x 16
105,5kg x 15
105,5kg x 12

Cable row
105kg x 17
105kg x 16
105kg x 15

Cable pullovers
77,5kg x 18
77,5kg x 16

Single arm bdb cable curl
16kg x 18
16kg x 16
16kg x 14

SA DB hammer curl
20kg x 14
20kg x 12
20kg x 11

Life fitness machine crunches
4 sets to failure

Weight has been stable right now! Cycle also didn’t change. One more week of the same and then it’s time to make a couple little changes if needed

 

[Rigeu]

TUESDAY — 05/11/24 PUSH

Incline db press
60kg x 8
50kg x 13

HS iso-lateral bench press
105kg x 8
80kg x 13
80kg x 11

HS pec fly
115kg x 13
115kg x 11
115kg x 10

Cable flys ss HS pin loaded chest press
40kg x 15 > 75kg x 10
40kg x 14> 75kg x 9
40kg x 13 > 75kg x 8

Standing side lateral raise machine
12,5kg x 15
12,5kg x 13
12,5kg x 12
12,5kg x 11

Reverse pec deck
110kg x 16
110kg x 13
110kg x 12

SA overhead cuff extension
12,5kg x 19
12,5kg x 13
12,5kg x 12

SA cable cuff pushdowns
12,5kg x 15
12,5kg x 14
12,5kg x 13

Very productive push session!

Unfortunately, an hour after training I developed pain in my right shoulder that only got worse during the evening. Today is legday and thursday will be rest day, if pain gets worse i’ll go to the Fysio.

 

[Rigeu]

WEDNESDAY — 06/11/24 LEGS

Toe press
131,25kg x 16
131,25kg x 15
131,25kg x 14
131,25kg x 13 + 10 partials

Lying leg curls
40kg x 12
40kg x 11
40kg x 10

Seated leg curls
112,5kg x 10
97,5kg x 12
97,5kg x 11

V-squat goodmorning
160kg x 12
180kg x 10
200kg x 10

SL leg extensions
55kg x 17
55kg x 15
55kg x 14

Single leg HS iso lateral leg press
140kg x 15
140kg x 13
140kg x 12

Adductor machine
FS x 20
FS x 18

Very productive leg workout. The shoulder injury got worst though.. couldn’t even do rdl’s so switcht to goodmornings. Even putting on cloths is a pain in the ass.. today will be rest and Friday i got an appointment at my fysio to see what is wrong. It feels like shoulder bursitis…fingers crossed it’s something i can work around until recovered.

 

[Rigeu]

FRIDAY — 08/11/24 ARMS, CALVES, ABS

Life fitness seated biceps curl
65kg x 15
65kg x 15
65kg x 15

SA cuff pushdowns
15kg x 18
15kg x 16
15kg x 15

SA bdb cable curls
17,5kg x 15
17,5kg x 13
17,5kg x 12

SA cuff extensions
12,5kg x 18
12,5kg x 16
12,5kg x 14

Life fitness preacher curl machine
71,25kg x 15
71,25kg x 13
71,25kg x 12

Dual cable pushdowns
50kg x 15
50kg x 15
50kg x 15

Life fitness abdominal crunch machine
85kg x 20
85kg x 20
85kg x 20
85kg x 20

Unfortunately not so good news. Went to the fysio and I got shoulder bursitis. Got painkillers and next week i’ll go to a specialist for rehab exercises to prevent this from happening again. Felt much better already today, got an arm workout in with the movement that don’t cause any discomfort. Next week will be deloading and avoid every movement that causes pain. Hopefully this won’t take to long and we will be back soon!

 

[Rigeu]

Saturday — 09/11/24 LEGS

Seated calf raise superset donkey calf raise
80kg x 16 <> 125kg x 12
80kg x 14 <> 125kg x 10
80kg x 13 <> 125kg x 10
80kg x 12 <> 125kg x 10

Panatta Lying leg curls
50kg x 16
50kg x 14
50kg x 13 + 5 partials

Leg extensions
90kg x 15
90kg x 13
90kg x 11

Panatta Hack squat
170kg x 10
130kg x 15

Panatta leg press
320kg x 15
320kg x 15
320kg x 15

Standing leg curl
30kg x 15
30kg x 14
30kg x 13

Glute ham raise
BW x 20
BW x 16

Very productive legday, progress across all lifts

 

[Rigeu]

MONDAY — 11/11/24 PULL

Single arm HS front pulldowns
70kg x 12
65kg x 15

Barbell rows
140kg x 12
130kg x 15

Lat pulldowns
110kg x 16
110kg x 15
110kg x 15

Cable row
107kg x 16
107kg x 15
107kg x 15

Cable pullovers
80kg x 18
80kg x 15
80kg x 13

Single arm bdb cable curl
17,5kg x 17
17,5kg x 14
17,5kg x 12

SA DB hammer curl
20kg x 15
20kg x 14
20kg x 12

Life fitness machine crunches
4 sets to failure

Bursitis got way less since monday! Still leaving a rep or 2 in the tank, but pull workout went better then expected!

 

[Trainedbytylerlofthouse19]

I think I'm going to get my shoulder looked at again.. I had the right rebuilt roughly 10 years ago and that seems fine but the left just clicks and pops.. Any heavy pressing is governed by the pain..
40kg dumbell press are OK for chest but I'm struggling to put 20s up overhead due to pain..

Hard to grow when you can't increase the weight..

 

[Rigeu]

I think I'm going to get my shoulder looked at again.. I had the right rebuilt roughly 10 years ago and that seems fine but the left just clicks and pops.. Any heavy pressing is governed by the pain..
40kg dumbell press are OK for chest but I'm struggling to put 20s up overhead due to pain..

Hard to grow when you can't increase the weight..

Aah man that sounds pretty fucked up indeed. It’s hard if you can’t put 100% into your lifts and want to progress!

 

[Rigeu]

TUESDAY — 12/11/24 PUSH

HS pec fly
117kg x 13
117kg x 11
117kg x 10

Incline HS press
130kg x 7
100kg x 10

Flat HS press
120kg x 10
120kg x 8
100kg x

Life fitness plate loaded dip machine
120kg x 12
120kg x 11
120kg x 10

Single arm cuff side lateral raise
7,5kg x 20
7,5kg x 17
7,5kg x 15
7,5kg x 15

SA cuff cable extensions
13kg x 17
13kg x 16
13kg x 15

Straight bar cable pushdowns
45,5kg x 15
45,5kg x 13
45,5kg x 11

Reverse pec deck
75kg x 15
75kg x 15
75kg x 15

WEDNESDAY — 13/11/24 LEGS

Toe press
131,25kg x 17
131,25kg x 15
131,25kg x 14
131,25kg x 13 + 10 partials

Lying leg curls
40kg x 13
40kg x 12
40kg x 10

Seated leg curls
97,5kg x 13
97,5kg x 12
97,5kg x 11

RDL
195kg x 10
195kg x 9
195kg x

SL leg extensions
57,5kg x 16
57,5kg x 13
57,5kg x 14

Watson leg press ascending set
(1 set, keep feet on the platform, only resttime is when your trainingspartner is putting on another plate)
80kg x 10
120kg x 10
160kg x 10
200kg x 10
240kg x 10
280kg x 10

Watson leg press dropset
280kg x 12
240kg x 10
200kg x 10
160kg x 10
120kg x 10

Adductor machine
FS x 22
FS x 20

Shoulder bursitis is getting less and less! Still leaving 1-2 reps in the tank on chest en shoulders.