Rigeu’s offseason bodybuilding log

[Oakley6575]

Honestly delts i have the least injections, i rotate between left right glute then left right lat then i spread my injection volume between left and right delts. So about 1 shot every 1,5 week and then half the injection volume in both heads.

You read my question wrong. I was talking about training. How many weekly sets do you do per body part?

 

[Rigeu]

You read my question wrong. I was talking about training. How many weekly sets do you do per body part?

Oh shit i see it haha!

Weekly i don’t actually now man. In the split i’m doing right now i’m hitting every muscle group every 4-6 days.

week 1:
legs, push, pull, rest, legs, push, rest
week 2:
Back, arms, legs, rest, push, pull, rest

Repeat week 1

The amount of sets depens on the phase i’m in. My recovery etc.

Sets per workout:
Chest is about 9-12 sets (every 5 days)
Shoulders about 6-8 sets (every 3-4 days)
Triceps 6-8 (every 3-4 days)
Back 10-15 (every 5 days)
Biceps 6-8 (every 3-4 days)
Quads 9-12 (every 5 days)
Hamstrings 6-8 (every 5 days)
Calves 4-6 (3 times per week)
Abs 4-6 (2 times per week)

 

[Rigeu]

Tuesday — 03/09/24 LEGS

Toe press
168kg x 15
168kg x 13
168kg x 12
168kg x 11

Lying leg curls
72,6kg x 13
72,6kg x 11
72,6kg x 10 + 5 partials + 10 sec iso hold

Leg extensions
96,4kg x 18
96,4kg x 15
96,4kg x 1

Matrix Hacksquat
160kg x 12
160kg x 11
120kg x 14

Matrix 45 degree leg press
250kg x 20
250kg x 18
250kg x 16

Adductor machine
103,4kg x 15
103,4kg x 13
103,4kg x 11

Seated leg curl
75,3kg x 15
75,3kg x 15
75,3kg x 13

Legs were completely fried after this workout! Few hours later and i’m feeling the doms coming up already.