Rigeu’s offseason bodybuilding log

[P.S.L.]

New update!

my apologies for being absent the last 1-2 weeks. Just moved to my new home. A lot of work to do, honestly the first day I got time to have time to log in on the forum.

Bodyweight went up to as high as 109kg. I started a mini cut last week because i’m going on holiday for 10 days in September. When I’m back home it’s growing time again. But for now I wanted to be in a solid shape for holiday . Already was in good shape but just clean up the bloat and stuff. Since I have been busy it in the new house the last week and moved a lot i really lost a lot of water weight.

Food intake right now:
4600 kcals (legdays) high
4300 kcals (Push and Pull days) medium
4000 kcals (restdays) low

Cardio:
30 min fasted on the bike / 6 days week
10k steps daily

Peds (swapped npp for mast p since last week):
600mg test e / week
500mg Primo / week
400mg Mast / week
4 iu hgh ED
15 iu lantus / day
8 iu novorapid pre / 12 iu post workout

Will be updating more frequent right now!

Current shape

Looks amazing , real good work
PSL

 

[Rigeu]

Looks amazing , real good work
PSL

Thanks brother! PSL is a big part of it providing me with the best gear and quality products.

 

[P.S.L.]

Happy growing
PSL

 

[Rigeu]

Post pull day, not to bad of a shape for a summer vacation won’t be the fattest dude at the buffet.

Never been this lean on this much calories. I’m also a little bit hungry sometimes of the day. Excited to push and be in a surplus after vacation again!

 

[P.S.L.]

Post pull day, not to bad of a shape for a summer vacation won’t be the fattest dude at the buffet.

Never been this lean on this much calories. I’m also a little bit hungry sometimes of the day. Excited to push and be in a surplus after vacation again!

Looks awesome Bro really
Add 200mg chrome 10 min before every meal
PSL

 

[Shivathedestroyer]

Excited for your prep man! Are you logging on the forum? I’ll be following.

just started a log today my dude

 

[P.S.L.]

just started a log today my dude

Hi
Nice , shot a link to you log if you can
Thanks PSL

 

[Shivathedestroyer]

Hi
Nice , shot a link to you log if you can
Thanks PSL

Shiva Pre contest log. Starting at 8 weeks out

What’s up guys. I’m currently 8 weeks out from my NPC show. I’ll be competing in classic physique and men’s bodybuilding. As of now at 8 weeks out my macros are: 240g protein 250g carbs 50g fat Very basic foods. Meal 1 is eggs/egg whites/ turkey bacon/ toast/ pb. Meal 2 is jasmine rice...

thinksteroids.com

 

[Rigeu]

Looks awesome Bro really
Add 200mg chrome 10 min before every meal
PSL

I’ll do brother

 

[MrUniverse]

Post pull day, not to bad of a shape for a summer vacation won’t be the fattest dude at the buffet.

Never been this lean on this much calories. I’m also a little bit hungry sometimes of the day. Excited to push and be in a surplus after vacation again!

Impressive!

 

[Rigeu]

Yesterdays leg workout really demolished me. It’s always nice having a trainingspartner pushing you past what you think you’re capable of. With legdays like these a trainingspartner really can take you to a new level.

The workout:

Seated leg curl
102,5kg x 13
102,5kg x 12
102,5kg x 11

Pendulum squats
80kg x 13
80kg x 12
80kg x 11

After set three my quads where screaming and bursting full with blood!

Watson leg press (3 sec eccentrics)
330kg x 15
330kg x 12 Myo rep x 3
330kg x 10 myo rep x 2 Myo rep x 1

Leg extensions (1 sec hold at the top)
97,5kg x 14
97,5kg x 12
97,5kg x 11

Bulgarian split squat in the smith
60kg x 12
60kg x 10
(full ROM on these stretch all the way down and don’t rush out of the bottom)

Single leg iso lateral kneeling leg curl
37,5kg x 15
37,5kg x 15
37,5kg x 15 ( all out failure )

Adductor machine
71,25kg x 20
71,25kg x 18
71,25kg x 16

Legs always have been a weak point, but the slowly start to catch up.

 

[Rigeu]

Short and sweet freestyle workouts since i’m on holiday. Hitting more of a bro split style then PPL to allow the body to recover and be fresh once i’m back home!

ARMS & CALVES

HS preacher curl
60kg x 12
60kg x 11
60kg x 10 ds 35kg x 10 ds 25kg x 12

Cross-body triceps pushdowns
9,25kg x 15
9,25kg x 15
9,25kg x 15
9,25kg x 14

Behind the back cable curls
14,25kg x 15
14,25kg x 12
14,25kg x 10A

Machine dips
110kg x 15
110kg x 13
110kg x 12
110kg x 12 ds 80kg x 10 ds 45kg x 10

Smith machine JM press
40kg x 15
40kg x 15
40kg x 13

Dumbell hammer curls
20kg x 12
20kg x 10
16kg x 13

Standing HS calf raises
135kg x 14
135kg x 12
135kg x 11
135kg x 10 ds 90kg x 6 ds 45kg x 6

 

[Rigeu]

Holiday workouts!

Still made it happen after breakfast i went after a workout in a really solid gym.

Made sure i ate enough protein and for the rest i enjoyed myself.

Ate like a king but weight only increased with 1kg.

This week i’ll recomp a little bit and then it’s time to go into a grow season again!

ARMS & CALVES 03/09

HS preacher curl
60kg x 12
60kg x 11
60kg x 10 ds 35kg x 10 ds 25kg x 12

Cross-body triceps pushdowns
9,25kg x 15
9,25kg x 15
9,25kg x 15
9,25kg x 14

Behind the back cable curls
14,25kg x 15
14,25kg x 12
14,25kg x 10

Machine dips
110kg x 15
110kg x 13
110kg x 12
110kg x 12 ds 80kg x 10 ds 45kg x 10

Smith machine JM press
40kg x 15
40kg x 15
40kg x 13

Dumbell hammer curls
20kg x 12
20kg x 10
16kg x 13

Standing HS calf raises
135kg x 14
135kg x 12
135kg x 11
135kg x 10 ds 90kg x 6 ds 45kg x 6

LEGS A 04/09
Lying leg curl
74kg x 14
74kg x 13
74kg x 11

Nautilus hack squat
250kg x 10
200kg x 12
150kg x 18

HS linear leg press
333kg x 15
333kg x 13
333kg x 12

HS Leg extensions (last set superset W lunges)
75kg x 12
75kg x 11
75kg x 10 x 40 steps on walking lunges

HS seated leg curl
82kg x 15
82kg x 14
82kg x 12

Adductor machine
143kg x 25
143kg x 23
143kg x 22

BW hyperextensions (glute/ham focus)
20 x
16 x
15 x

PUSH A 05/09

Incline db press
52kg x 10
42kg x 12

HS neutral grip iso-lateral bench press
80kg x 8
60kg x 10

HS decline press
140kg x 9
120kg x 12
120kg x 12

Incline cable flys
14,25kg x 15
14,25kg x 14
14,25kg x 13

Crusifix cable side lateral raises
6,25kg x 19
6,25kg x 16
6,25kg x 14
6,25kg x 12

Straight bar cable pushdowns
38,75kg x 17
38,75kg x 15
38,75kg x 12

Samurai cable triceps extensions
11,25kg x 10
9,75kg x 12
9,75kg x 11

DB side laterals superset barbell upright row
3 rounds 22kg x 15 on dbs, 30kg x 15 on UR

Seated calf raise
70kg x 15
70kg x 12
70kg x 10
60kg x 12

HS abdominal crunch
88kg x 20
88kg x 15
88kg x 14
88kg x 12

PULL A 06/09

Dual handle lat pulldowns
77kg x 15
77kg x 13
77kg x 12

HS high row
120kg x 15
120kg x 14
120kg x 14

Assisted pull-ups
40kg x 8
47kg x 10
50kg x 12

Life fitness neutral grip row
103kg x 11
96kg x 13
96kg x 12

Close grip underhand cable row
87kg x 15
87kg x 15
87kg x 15

Reverse pec deck
61kg x 20
61kg x 17
61kg x 16 RP x 8 RP x 6

Straight bar cable curls
31,5kg x 15
31,5kg x 13
31,5kg x 12

HS preacher curl
60kg x 12
53kg x 12
53kg x 10

Leg raises
4 sets to failure



LEGS B

HS Single leg iso lateral kneeling leg curl
30kg x 15
30kg x 15
30kg x 13

Smith machine RDL
140kg x 12
140kg x 12
140kg x 12

Nautilus hack squat
250kg x 10
200kg x 14

HS linear hacksquat
100kg x 15
100kg x 13
100kg x 12

Leg extensions
75kg x 14
75kg x 12
75kg x 11

Elevates front feet reverse lunge
20kg x 15
20kg x 15

Adductor superset abduction
143kg x 25 <> 103kg x 15
143kg x 25 <> 103kg x 15
143kg x 25 <> 103kg x 15

PUSH 2

Standing calf raises
135kg x 15
135kg x 13
135kg x 11
135kg x 10

Incline HS press
120kg x 10
100kg x 12
100kg x 10

Pin loaded HS chest press
103kg x 8
82kg x 12
82kg x 11
82kg x 10

HS shoulders press
70kg x 12
70kg x 11
70kg x 10

HS pec fly
96kg x 14
96kg x 12
96kg x 11 ds 75kg x 8 ds 54kg x 10

HS side lateral machine raises
40kg x 15
40kg x 13
40kg x 12
40kg x 12 + 5 partials

Rope pushdowns
20kg x 20
25kg x 15
25kg x 14

Dips machine
110kg x 12
110kg x 11
110kg x 10

HS triceps extensions
46kg x 16
46kg x 15
46kg x 15 RP x 5

BACK, BICEPS, REAR DELTS 2
Cable pullovers
31,5kg x 20
31,5kg x 17
31,5kg x 15

Wide grip ISO-lateral HS row
160kg x 15
160kg x 13
160kg x 12

Wide grip HS pulldowns
120kg x 15
120kg x 13
120kg x 12

Underhand grip cable row
87kg x 15
87kg x 15
87kg x 15

Weighted hyperextensions
20kg x 20
20kg x 18
20kg x 16

Cable rear lateral flyes
6,25kg x 25
6,25kg x 23
6,25kg x 20

Barbell curls
35kg x 15
35kg x 12
35kg x 10

Behind the back cable curls
13,75kg x 12
13,75kg x 10
13,75kg x 10

Rope crunches
4 sets to failure

 

[Rigeu]

Holiday is over and PSL came with a new care package! Once again thanks to PSL for providing me with the best gear, best service for years.

New plans are being made, it's time to get big. First week after holiday i did a little recomp, calories around where i left for vacation. Right now i'm starting with a slight surplus. Let's see what the scale does, otherwise we will increase calories even more. Few weeks on lower peds, i'll do bloodwork in about 4 weeks, if everything is fine we'll start with a new pushfase. Thinking about increasing my protein a little bit more first before anything else since Milos is preaching about it in almost every podcast and most BB benefit from it. We'll see.

Right now the calories are:

TD 4720 cals
300 P
700 C
80 F

NTD 4100 cals
300 P
500 C
100 F

Peds (1ml TRT plus):
200mg Test e
200mg Mast e
4iu HGH ED

Cardio:
30 min on the bike fasted 6x PW
10.000 steps daily

Shape update + PSL gear touchdown

 

[Rigeu]

Update time:

Back at it again! Started a new pushfase since bloods came back G2G last week.

Changed up training also, i’m doing a more high volume program right now from John Meadows called The Gamma Bomb. I’ve ran it a few times with great results. When the lower volume approach is boring me i’m always going back to this program.

First 6 weeks is focussed on upper body, then 1 week deload and other 6 weeks is focus on lower body.

Start of the growphase / blast:
Test e 750mg EW
EQ 500mg EW
NPP 300mg EW
4 iu GH daily
15 iu lantus daily
5-10iu novarapid pre & post WO

Macros:

TD 5120 kcals
350 P
750 C
80 F

NTD 4300 cals
350 P
500 C
100 F

Cardio:
30 min on the bike fasted 6x PW
8-10k steps daily

Killer workout from yesterday:

Toe press
6 sets 10 reps (all to failure)

Lying leg curls
40kg x 8 + 10 partials
40kg x 8 + 10 partials
35kg x 8 + 10 partials
35kg x 8 + 10 partials

Adductor
3 failure sets between 12- 15 reps

Pendulum squats (2 sec paused at the bottom)
8 x 20kg
8 x 40kg
8 x 60kg
8 x 70kg
8 x 75kg

Watson leg press
200kg x 30 (without any pause non stop reps)
240kg x 30 (without any pause non stop reps)
280kg x 30 (with 2 pauses because burn got so insane)

Leg extensions
3 sets 100kg x 8
2 sec hold at the top, 4-5 sec eccentrec, explode up. Between every set 30 sec quad stretch

Stiff legged Dumbell deadlift
65kg x 8
65kg x 8
65kg x 8

Also shape update at 108-109kg & TD from PSL

 

[Rigeu]

 

[Rigeu]

Touchdown!

PSL coming in with new goodies!
Test e 200mg/ml in 15ml vials
Mast e 150mg/ml in 15ml vials

Just started it last week. Very smooth oil, it’s pip free! Maybe less total mg per ml but so much worth having zero pip.

Currently in my 12th week in a surplus. Weight is around 112-113kg right now (246-248 lbs). I’ll be pushing for another 4 weeks (finishing the year strong

). I’ll start a cut in January to lose some fluff, increase insuline sensitivity and get my appetite back normal. Been pushing 5K + kcals for the last 8 weeks, currently on 5320 on workout days and it will go up one more time i think.

Cycle slowly titrated upwards
Currently:

Test e 800mg EW
EQ 750mg EW
NPP 400mg EW
6 iu GH daily
20 iu lantus daily
10-15iu novarapid pre & post WO

Today was a pushday:

Decline bb press
142,5kg x 9
125kg x 13

Incline HS press
130kg x 10
100kg x 15

Cable flys
45kg x 13
45kg x 11
45kg x 10

Machine dips
130kg x 12
130kg x 11
102,5kg x 18

Bent over rear lateral raises
3x20x7,5kg

DB side laterals bench supported
14kg x 15
14kg x 15
14kg x 13
14kg x 12

Life fitness shoulder press
62,5kg x 12
62,5kg x 11
62,5kg x 10

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

Ez bar overhead extensions
35kg x 15
35kg x 15
35kg x 15

Toe presses
8 reps (8 sec hold at the top and 8 sec at the stretch) repeat 2x until 24 reps (3 sets with 90kg)

 

[MindlessWork]

Looking good big guy, keep grinding!

I am more motivated now myself these days and doing quite well.

 

[Rigeu]

Looking good big guy, keep grinding!

I am more motivated now myself these days and doing quite well.

Thanks bro,

Glad to here you’re doing good as well! Keep killing it

 

[MindlessWork]

Thanks bro,

Glad to here you’re doing good as well! Keep killing it

Thanks bro...you got it!