Rigeu’s offseason bodybuilding log

[Rigeu]

Toe press
161kg x 15
161kg x 13
161kg x 12
161kg x 11

Lying leg curls
67,4kg x 14
67,4kg x 13
67,4kg x 12

Leg extensions
93kg x 18
93kg x 15
93kg x 14

Matrix 45 degree leg press
320kg x 16
320kg x 15
320kg x 14

Matrix machine squats
120kg x 12
120kg x 10

Walking db lunges
60kg x 12
60kg x 12

GHR
30kg x 15 + 5 bw
30kg x 13 + 7 bw
30kg x 12 + 8 bw

 

[Rigeu]

Push day and as promised post workout pics

Cable flys
25kg x 12
25kg x 11
25kg x 11

Incline db press
50kg x 10
42kg x 15

Pin loaded HS chest press
82kg x 12
103kg x 10
124kg x 8 ds 82kg x 8 ds 61kg x 8

HS pec fly
87kg x 15
103kg x 12
103kg x 10

Life fitness plate loaded dip machine
140kg x 10
120kg x 12

Dual cable pushdowns
70kg x 15
70kg x 13
70kg x 12

Overhead tricep bar extensions
40kg x 12
40kg x 11
40kg x 12

Seated life fitness side lateral raise
47,5kg x 15
47,5kg x 14
47,5kg x 12
47,5kg x 11

Bent over rear lateral raise machine
8kg x 18
8kg x 16
8kg x 14

 

[Fattyone]

Lookin good man!

 

[Rigeu]

Lookin good man!

Thankyou

 

[Rigeu]

Yesterday’s pull workout! Today is rest tomorrow we go for another great week

Lat pulldowns
110kg x 13
110kg x 12
110kg x 11

Chest supported db rows
44kg x 15
44kg x 13
44kg x 12

Single arm chest supported cable row
95kg x 15
95kg x 14

Wide grip cable row
110kg x 15
110kg x 13
110kg x 12

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

Single arm bdb cable curls
14,25kg x 18
14,25kg x 15
14,25kg x 13

DB concentration preacher curl
16kg x 12
16kg x 11
16kg x 10

DB hammer curl dropset
22kg x 10 ds 16kg x 10 ds 12kg x 10

Leg raises superset cable crunches
3 sets to failure

 

[AlexDavis43]

Push day and as promised post workout pics

Cable flys
25kg x 12
25kg x 11
25kg x 11

Incline db press
50kg x 10
42kg x 15

Pin loaded HS chest press
82kg x 12
103kg x 10
124kg x 8 ds 82kg x 8 ds 61kg x 8

HS pec fly
87kg x 15
103kg x 12
103kg x 10

Life fitness plate loaded dip machine
140kg x 10
120kg x 12

Dual cable pushdowns
70kg x 15
70kg x 13
70kg x 12

Overhead tricep bar extensions
40kg x 12
40kg x 11
40kg x 12

Seated life fitness side lateral raise
47,5kg x 15
47,5kg x 14
47,5kg x 12
47,5kg x 11

Bent over rear lateral raise machine
8kg x 18
8kg x 16
8kg x 14

Getting stage-ready or what?

 

[Rigeu]

Monday was legday and yesterday Push. Today we rest. Made a small adjustment in calories, just an increase in 50gr of carbs on training days but it already made a massive change in my physique.

Seated calf raises
87,5kg x 15
87,5kg x 12
87,5kg x 12
87,5kg x 11

Adductor machine
71,25kg x 20
71,25kg x 19
71,25kg x 18

Seated leg curls
102,5kg x 12
102,5kg x 11
102,5kg x 10

Safety bar squats
145kg x 8
155kg x 8
165kg x 8

Single leg HS horizontal leg press
155kg x 14
155kg x 13
155kg x 12

Leg extensions
125kg x 11
125kg x 10
105kg x 12 + 5 partials

Lying leg curls
35kg x 14
35kg x 12
35kg x 11


06/08/24 PUSH

HS Pec fly
125kg x 12
140kg x 10

Flat HS press
120kg x 12
120kg x 11
140kg x 8

Incline cable fly
10kg x 15
12,5kg x 13
15kg x 12

Pin loaded HS press
75kg x 8
100kg x 8
110kg x 8

Life fitness plate loaded dip machine
80kg x 12
110kg x 12
140kg x 12

Straight bar pushdown superset underhand cable pushdowns
90kg x 12 > 45kg x 15
90kg x 10 > 45kg x 12

Triceps bar incline skullcrushers
40kg x 12
50kg x 12
50kg x 10

Triceps dip machine
125kg x 12
125kg x 10

Single arm cuff lateral raise
12,5kg x 15
12,5kg x 14
12,5kg x 13

Reverse pec deck
108kg x 16
108kg x 14
108kg x 13

 

[Rigeu]

Getting stage-ready or what?

Lol there isn’t much left, but no i just wanted to be in the best spot i could be to start another growth phase.

 

[Rigeu]

During the push workout!

 

[Oakley6575]

During the push workout!

Wow, looking nutty!

 

[Rigeu]

Wow, looking nutty!

Thanks !!

 

[AlexDavis43]

Lol there isn’t much left, but no i just wanted to be in the best spot i could be to start another growth phase.

It's none of my business but you should reconsider.

 

[Rigeu]

It's none of my business but you should reconsider.

Haha i know bro, everybody is telling me but because of health reasons i’m taking it easy right now. I don’t want to waste time and health competing when i now i need more mass to get that pro card.

 

[Rigeu]

Pull workout

Straight bar cable pullovers
40kg x 15
40kg x 13
40kg x 12

Matrix plate loaded lat pulldown
180kg x 13
180kg x 12

Chest supported wide grip matrix row
100kg x 14
100kg x 13
100kg x 12

Single arm cable row
45kg x 15
45kg x 14

T-bar rows
80kg x 12
100kg x 8

Dual handle cable curls
15,8kg x 15
15,8kg x 12
15,8kg x 11

Preacher curl machine
54kg x 8
50kg x 10
44kg x 15

Rope crunches superset woodchoppers
4 sets to failure

 

[Doog33]

This is a crazy physique! Nice work

 

[Rigeu]

This is a crazy physique! Nice work

Thanks bro!

 

[Rigeu]

Friday - LEGDAY

Toe press
123,75kg x 15
123,75kg x 14
123,75kg x 12
123,75kg x 11

Seated leg curls
102,5kg x 15
102,5kg x 14
102,5kg x 13

Single leg HS kneeling leg curl
32,5kg x 15
32,5kg x 14
32,5kg x 13

Leg extensions
127,5kg x 15
127,5kg x 14
127,5kg x 13

Watson leg press
320kg x 15
320kg x 14
320kg x 13

Pendulum squats
60kg x 10
50kg x 12
50kg x 10

Stiff legged DB deadlifts
67,5kg x 14
67,5kg x 13

Saterday - ARMS/SHOULDERS

Dual rope pushdown
60kg x 15
60kg x 14
60kg x 13

Dual handle cable curls
31,5kg x 15
31,5kg x 13
31,5kg x 12

Dual rope overhead extensions
55kg x 14
55kg x 10
45kg x 10

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

Lying db extensions
18kg x 15
18kg x 13
18kg x 11

Dumbell hammer curls
22kg x 15
22kg x 13
22kg x 12

DB Side lateral raises superset BB upright raise
3x12-20

Life fitness ab crunch machine
3 sets to failure

PSL came with some awesome new stuff! Next week I’ll make a post about what’s going to be my cycle next push phase

 

[Trainedbytylerlofthouse19]

Side Tricep shot is looking knarly bro.. Improved oblique and can see chest improvement from furthest pec..

Rear delts really starting to fill out making full shoulders freaky and the Christmas tree is in full flow.. Well done mate unreal physique

 

[Rigeu]

Side Tricep shot is looking knarly bro.. Improved oblique and can see chest improvement from furthest pec..

Rear delts really starting to fill out making full shoulders freaky and the Christmas tree is in full flow.. Well done mate unreal physique

Thanks for the feedback bro! Truly means a lot to me if people take the time to comment

Motivates me to keep going

 

[Rigeu]

Pump from yesterday’s arm session was insane and it was at my flattest of the week before my weekly cheatmeal