Rigeu’s offseason bodybuilding log

[Rigeu]

Update:

Long time ago since a posted here! Well sometimes you need to take 1 step back to take 2 steps forward.. dealed with some severe sleep apnea that’s finally solved with a CPAP… since then my life dramatically changed in a positive way. Work related and gym related. My recovery is so much better, nutrient uptake much better, blood pressure wayy better. From April since now i didn’t push anything, stayed in shape until i got in a healthy spot to push again. Blood work is fine right now and in the next few weeks I’ll decide when i’ll start my push up phase.

Right now i’m around 102kg and 7-8% bodyfat. Pretty low kcals for me but in a really good shape!

 

[Rigeu]

Today arms and side delts where on the menu!

Dual handle cable triceps pushdowns
60kg x 15
60kg x 14
60kg x 14

Barbell curls
40kg x 13
40kg x 12
40kg x 12

Overhead dual rope cable extensions
50kg x 15
50kg x 12
50kg x 11

Incline db curls
18kg x 15
18kg x 13
18kg x 12

Triceps dip machine
115kg x 15
115kg x 14
115kg x 13

Close grip ez bar preacher curls
30kg x 13
30kg x 12
30kg x 11

Standing machine side lateral raises
11,75kg x 12
11,75kg x 11
10kg x 13


Seated machine side lateral raise
45kg x
35kg x 15
35kg x 14

Life fitness ab crunch machine
4 x failure

 

[Rigeu]

Very productive back workout today!

Single arm HS front pulldowns
60kg x 15
70kg x 10

Wide grip magnum pulldown
75kg x 15
75kg x 13
75kg x 12

HS iso lateral wide grip row
120kg x 15
120kg x 13
120kg x 12

Close grip cable row
100kg x 15
100kg x 14
100kg x 13

Cable pullovers
75kg x 20
75kg x 18
75kg x 15

Donkey calf raise machine
110kg x 20
110kg x 18
110kg x 17
110kg x 16

Rope ab crunches
4 sets to failure

 

[Chips7]

Hi, superb physique, I will follow your thread

What does the diet look like? What type of food do you prioritize?

 

[Rigeu]

Hi, superb physique, I will follow your thread

What does the diet look like? What type of food do you prioritize?

Thanks for the follow bro! If you got any questions feel free to ask

Diet wise is very low (for me) right now but i’ll be starting to increase calories this week.

It’s 3000 calories on TD with 1-2 refeeds a week if needed and in the weekends 1 cheatmeal. Dropped about 0,5-1kg a week the last few weeks. I’ll be adding 75gr of carbs (300 cals) from tomorrow and slowly start rebounding.

Today it looked like this:

M1
80gr COR
1 apple
50gr whey
15gr peanut butter

M2
200gr veggies
200gr chicken

M3 pre workout
80gr uncooked rice
200gr chicken
1 banana
15 gr peanut butter

M4 post workout
100gr COR
50gr whey
200gr berries

M5
200gr eggwhites
2 whole eggs
Spinach, bell peppers, union

M6
50gr whey
300gr almond milk
15gr almond butter
Made into a ninja creami icecream

 

[Chips7]

Thanks for the follow bro! If you got any questions feel free to ask

Diet wise is very low (for me) right now but i’ll be starting to increase calories this week.

It’s 3000 calories on TD with 1-2 refeeds a week if needed and in the weekends 1 cheatmeal. Dropped about 0,5-1kg a week the last few weeks. I’ll be adding 75gr of carbs (300 cals) from tomorrow and slowly start rebounding.

Today it looked like this:

M1
80gr COR
1 apple
50gr whey
15gr peanut butter

M2
200gr veggies
200gr chicken

M3 pre workout
80gr uncooked rice
200gr chicken
1 banana
15 gr peanut butter

M4 post workout
100gr COR
50gr whey
200gr berries

M5
200gr eggwhites
2 whole eggs
Spinach, bell peppers, union

M6
50gr whey
300gr almond milk
15gr almond butter
Made into a ninja creami icecream

Its looking good ! Keep us updated .

 

[Rigeu]

Its looking good ! Keep us updated .

Will do!

 

[Rigeu]

PUSH today

Incline HS press
150kg x 8
120kg x 12

Flat HS press
120kg x 10
120kg x 8

Life fitness plate loaded dip machine
120kg x 12
120kg x 10
100kg x 15

HS pec fly
105,5kg x 14
105,5kg x 12
105,5kg x 10 ds 77,5kg x 8

Single arm cuff side lateral raise
12,5kg x 15
12,5kg x 13
12,5kg x 12

Reverse pec deck
105,5kg x 18
105,5kg x 16
105,5kg x 15

Barbell front raise
25kg x 20 x 3 sets

Rope pushdown superset life fitness bicep curl
28kg x 15 > 57,5kg x 15
28kg x 14 > 57,5kg x 14
28kg x 13 > 57,5kg x 13
28kg x 12 > 57,5kg x 12

 

[Rigeu]

PUSH today

Incline HS press
150kg x 8
120kg x 12

Flat HS press
120kg x 10
120kg x 8

Life fitness plate loaded dip machine
120kg x 12
120kg x 10
100kg x 15

HS pec fly
105,5kg x 14
105,5kg x 12
105,5kg x 10 ds 77,5kg x 8

Single arm cuff side lateral raise
12,5kg x 15
12,5kg x 13
12,5kg x 12

Reverse pec deck
105,5kg x 18
105,5kg x 16
105,5kg x 15

Barbell front raise
25kg x 20 x 3 sets

Rope pushdown superset life fitness bicep curl
28kg x 15 > 57,5kg x 15
28kg x 14 > 57,5kg x 14
28kg x 13 > 57,5kg x 13
28kg x 12 > 57,5kg x 12

 

[Chips7]

PUSH today

Incline HS press
150kg x 8
120kg x 12

Flat HS press
120kg x 10
120kg x 8

Life fitness plate loaded dip machine
120kg x 12
120kg x 10
100kg x 15

HS pec fly
105,5kg x 14
105,5kg x 12
105,5kg x 10 ds 77,5kg x 8

Single arm cuff side lateral raise
12,5kg x 15
12,5kg x 13
12,5kg x 12

Reverse pec deck
105,5kg x 18
105,5kg x 16
105,5kg x 15

Barbell front raise
25kg x 20 x 3 sets

Rope pushdown superset life fitness bicep curl
28kg x 15 > 57,5kg x 15
28kg x 14 > 57,5kg x 14
28kg x 13 > 57,5kg x 13
28kg x 12 > 57,5kg x 12

Reverse pec deck Is not a Pull excercise ?

 

[Fattyone]

Reverse pec deck Is not a Pull excercise ?

But it is part of your delt and he trained delts as well…

 

[Chips7]

But it is part of your delt and he trained delts as well…

So in this case it is better not to do Push Pull Leg and do a classic split.

This exercise fits perfectly into the Pull day, I personally saw a better evolution by placing it in this Session.

but this is only my personal feedback, it is only a detail.

 

[Fattyone]

So in this case it is better not to do Push Pull Leg and do a classic split.

This exercise fits perfectly into the Pull day, I personally saw a better evolution by placing it in this Session.

but this is only my personal feedback, it is only a detail.

You would change your whole split around because he has 1 rear delt exercise on push day? That’s wild man.
He could also be just trying to get some extra volume in. He could also be smoked from back day and not have the energy left to give the rear delts justice.

It seems to be working just fine for him though

 

[Chips7]

You would change your whole split around because he has 1 rear delt exercise on push day? That’s wild man.
He could also be just trying to get some extra volume in. He could also be smoked from back day and not have the energy left to give the rear delts justice.

It seems to be working just fine for him though

personally yes I would, to make the most of the effects of the Push Pull Leg mechanism.

but there is absolutely nothing serious in that, I give my feedback on small details that I think could be modified, I think that's partly why we open logs.

At the beginning I did the same because I thought that this exercise was in the PUSH category and modifying this little detail was beneficial to me.

 

[Rigeu]

Reverse pec deck Is not a Pull excercise ?

It’s a delt excercise, i prefer to hit it when training push and doing front and side delts as well. When i workout my back and then start doing rear delt work i’m to fatigued, for me personally i get way more quality work out of the rear delts this way

 

[Rigeu]

You would change your whole split around because he has 1 rear delt exercise on push day? That’s wild man.
He could also be just trying to get some extra volume in. He could also be smoked from back day and not have the energy left to give the rear delts justice.

It seems to be working just fine for him though

Exactly what you’re saying their is no right or wrong. Personally i prefer to hit it on push, i explained my reasons behind it.

 

[Chips7]

Exactly what you’re saying their is no right or wrong. Personally i prefer to hit it on push, i explained my reasons behind it.

Yes that's it. I didn't want to start a debate at all. I wanted to make an allusion to my personal experience. but English is not my native language, I probably expressed myself badly

 

[Trainedbytylerlofthouse19]

Could do with seeing a full physique picture again your looking amazing..

Those delts got that 3D pop and the vascularity make you look insane..

Most muscular pose is gunna great..

 

[Rigeu]

Could do with seeing a full physique picture again your looking amazing..

Those delts got that 3D pop and the vascularity make you look insane..

Most muscular pose is gunna great..

Today is my rest day and tomorrow legs, Friday i’ll do pull again, i’ll ask my buddy in the gym for some full physique pictures then

 

[Rigeu]

This was about 3 weeks ago, got way leaner in the mean time