It’s a really short workout also. 1.5 min max between sets most excercises between 12-15 reps and really focus on mind muscle connection! To get a little extra volume in i threw some side laterals at the end of the workout, they recover pretty quick so i can hut them again during push day. Workout takes about 1 hour, 1 hour 15 min max!
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Rigeu’s offseason bodybuilding log
- Thread starter Rigeu
- Start date
FRIDAY — 20/09/24 PULL
Single arm HS front pulldowns
60kg x 13
60kg x 11
HS iso lateral wide grip row
140kg x 14
140kg x 12
140kg x 10
Close grip seated cable row
80kg x 15
90kg x 13
90kg x 12
Lat pulldowns
103kg x 13
103kg x 11
Cable pullovers
70kg x 15
70kg x 13
Chest supported db rows
40kg x 14
40kg x 13
40kg x 12
Single arm bdb cable curls
15kg x 15
15kg x 13
15kg x 12
Life fitness preacher curl machine
63,75kg x 14
63,75kg x 13
63,75kg x 12
Leg raises
4 sets to failure
Saturday was rest day and today will be legs with 2 friend of me so it will be a killer legday! Will post the workout later today
Single arm HS front pulldowns
60kg x 13
60kg x 11
HS iso lateral wide grip row
140kg x 14
140kg x 12
140kg x 10
Close grip seated cable row
80kg x 15
90kg x 13
90kg x 12
Lat pulldowns
103kg x 13
103kg x 11
Cable pullovers
70kg x 15
70kg x 13
Chest supported db rows
40kg x 14
40kg x 13
40kg x 12
Single arm bdb cable curls
15kg x 15
15kg x 13
15kg x 12
Life fitness preacher curl machine
63,75kg x 14
63,75kg x 13
63,75kg x 12
Leg raises
4 sets to failure
Saturday was rest day and today will be legs with 2 friend of me so it will be a killer legday! Will post the workout later today
MONDAY — 23/09/24 PUSH
Incline db press
58kg x 9
50kg x 14
HS iso-lateral bench press
90kg x 10
80kg x 11
80kg x 10
HS pec fly
112,5kg x 13
112,5kg x 12
112,5kg x 12
Cable flys
36,25kg x 15
36,25kg x 13
36,25kg x 12
Standing side lateral raise machine
12,25kg x 14
12,25kg x 12
12,25kg x 11
Bent over rear lateral raise machine
8,75kg x 20
8,75kg x 18
8,75kg x 16
Dual rope pushdowns
72,5kg x 13
72,5kg x 12
72,5kg x 11
Overhead dual rope cable extensions
47,5kg x 14
47,5kg x 13
47,5kg x 11
Incline db press
58kg x 9
50kg x 14
HS iso-lateral bench press
90kg x 10
80kg x 11
80kg x 10
HS pec fly
112,5kg x 13
112,5kg x 12
112,5kg x 12
Cable flys
36,25kg x 15
36,25kg x 13
36,25kg x 12
Standing side lateral raise machine
12,25kg x 14
12,25kg x 12
12,25kg x 11
Bent over rear lateral raise machine
8,75kg x 20
8,75kg x 18
8,75kg x 16
Dual rope pushdowns
72,5kg x 13
72,5kg x 12
72,5kg x 11
Overhead dual rope cable extensions
47,5kg x 14
47,5kg x 13
47,5kg x 11
Training day diet
3700 kcals
300 P
500 C
55 F
M1
100gr oats
55gr whey
200gr apple
15gr peanut butter
M2 pre workout
100gr COR
55gr whey
1 banana
15 gr Almond butter
M3
120gr sushi rice
200gr chicken
75 gr pineapple
M4
100gr sushi rice
200gr veggies (spinach, green breens or bell peppers)
200gr chicken
M5
3 slices of sammy’s white bread
1 whole egg
200gr egg whites
100gr spinach
Ketchup
M6
55 gr whey
300ml almond milk
(Made into a creami ice cream)
3700 kcals
300 P
500 C
55 F
M1
100gr oats
55gr whey
200gr apple
15gr peanut butter
M2 pre workout
100gr COR
55gr whey
1 banana
15 gr Almond butter
M3
120gr sushi rice
200gr chicken
75 gr pineapple
M4
100gr sushi rice
200gr veggies (spinach, green breens or bell peppers)
200gr chicken
M5
3 slices of sammy’s white bread
1 whole egg
200gr egg whites
100gr spinach
Ketchup
M6
55 gr whey
300ml almond milk
(Made into a creami ice cream)
Tuesday — 24/09/24 PULL
Mag grip lat pulldown
103kg x 15
103kg x 15
103kg x 15
Barbell rows
130kg x 12
100kg x 15
Single arm HS iso lateral row
70kg x 14
70kg x 13
70kg x 12
Long rope cable pullover
75kg x 15
75kg x 13
75kg x 12
Chest supported db rows
40kg x 15
40kg x 14
Incline db curls
18kg x 15
18kg x 14
18kg x 13
Life fitness preacher curls
63,75kg x 16
63,75kg x 15
63,75kg x 14
Rope hammer curls
50kg x 12 ds 40kg x 10 ds 30kg x 10
Leg raises superset cable crunches
3 sets to failure
I’ll post yesterdays legday later today
Mag grip lat pulldown
103kg x 15
103kg x 15
103kg x 15
Barbell rows
130kg x 12
100kg x 15
Single arm HS iso lateral row
70kg x 14
70kg x 13
70kg x 12
Long rope cable pullover
75kg x 15
75kg x 13
75kg x 12
Chest supported db rows
40kg x 15
40kg x 14
Incline db curls
18kg x 15
18kg x 14
18kg x 13
Life fitness preacher curls
63,75kg x 16
63,75kg x 15
63,75kg x 14
Rope hammer curls
50kg x 12 ds 40kg x 10 ds 30kg x 10
Leg raises superset cable crunches
3 sets to failure
I’ll post yesterdays legday later today
Legs are completely smoked right now lol
Thursday — 26/09/24 LEGS
Toe press
170,2kg x 15
170,2kg x 13
170,2kg x 12
170,2kg x 12
Lying leg curls
72,6kg x 14
72,6kg x 13
72,6kg x 12
Leg extensions
96,4kg x 20
96,4kg x 17
96,4kg x 15
Matrix Hacksquat
160kg x 10
160kg x 9
140kg x 12
Matrix 45 degree leg press
250kg x 17
250kg x 16
250kg x 15
Barbell stiff legged deadlift
170kg x 10
170kg x 9
170kg x 8
Adductor machine
103,4kg x 18
103,4kg x 16
Thursday — 26/09/24 LEGS
Toe press
170,2kg x 15
170,2kg x 13
170,2kg x 12
170,2kg x 12
Lying leg curls
72,6kg x 14
72,6kg x 13
72,6kg x 12
Leg extensions
96,4kg x 20
96,4kg x 17
96,4kg x 15
Matrix Hacksquat
160kg x 10
160kg x 9
140kg x 12
Matrix 45 degree leg press
250kg x 17
250kg x 16
250kg x 15
Barbell stiff legged deadlift
170kg x 10
170kg x 9
170kg x 8
Adductor machine
103,4kg x 18
103,4kg x 16
Friday — 27/09/24 PUSH
Incline HS press
150kg x 9
120kg x 13
Flat HS press
135kg x 9
110kg x 13
110kg x 11
Life fitness plate loaded dip machine
135kg x 13
135kg x 12
135kg x 11
HS pec fly
112,5kg x 14
112,5kg x 12
112,5kg x 11
Single arm cuff side lateral raise
13,5kg x 16
13,5kg x 15
13,5kg x 13
DB side lateral raises
20kg x 15
20kg x 13
20kg x 12 ds 14kg x 12 ds 10kg x 10
Dual cuff cable pushdowns
81,25kg x 15
81,25kg x 14
81,25kg x 12
Triceps bar overhead extension
42,5kg x 12
42,5kg x 12
42,5kg x 10
Chest is the only muscle group that’s been stubborn in terms of progressing lifts. Very well developed muscle for me but strenght is progressing very slow. Sometimes i keep reps a few weeks the same with a slightly better execution, other times i take 1 rep more on a topset or back off set. Maybe when bodyweight gets a little bit higher chest will progress in strenght more rapidly..
Incline HS press
150kg x 9
120kg x 13
Flat HS press
135kg x 9
110kg x 13
110kg x 11
Life fitness plate loaded dip machine
135kg x 13
135kg x 12
135kg x 11
HS pec fly
112,5kg x 14
112,5kg x 12
112,5kg x 11
Single arm cuff side lateral raise
13,5kg x 16
13,5kg x 15
13,5kg x 13
DB side lateral raises
20kg x 15
20kg x 13
20kg x 12 ds 14kg x 12 ds 10kg x 10
Dual cuff cable pushdowns
81,25kg x 15
81,25kg x 14
81,25kg x 12
Triceps bar overhead extension
42,5kg x 12
42,5kg x 12
42,5kg x 10
Chest is the only muscle group that’s been stubborn in terms of progressing lifts. Very well developed muscle for me but strenght is progressing very slow. Sometimes i keep reps a few weeks the same with a slightly better execution, other times i take 1 rep more on a topset or back off set. Maybe when bodyweight gets a little bit higher chest will progress in strenght more rapidly..
SATURDAY — 28/09/24 PULL
Reverse grip panatta pulldown
100kg x 15
110kg x 12
120kg x 10
Panatta neutral grip high row
75kg x 14
75kg x 13
75kg x 12
Close grip cable row
100kg x 15
100kg x 14
100kg x 13
Lat pulldown
80kg x 15
80kg x 13
80kg x 12
Reverse pec deck
40kg x 15
40kg x 13
40kg x 12
Panatta Preacher curls
40kg x 14
40kg x 13
40kg x 12
Single arm bdb cable curls
20kg x 14
20kg x 13
20kg x 12
Leg raises superset cable crunch
3 sets to failure
Worked out with an ifbb figure girl yesterday. She got her pro card this year and will be competing at spain for her debut next year in spain, little bit of a freestyle workout. She choose an excercise then i did and so on.. she definitely knew how to workout hard and intense, she would out train some men i worked out with in the past lol!
Reverse grip panatta pulldown
100kg x 15
110kg x 12
120kg x 10
Panatta neutral grip high row
75kg x 14
75kg x 13
75kg x 12
Close grip cable row
100kg x 15
100kg x 14
100kg x 13
Lat pulldown
80kg x 15
80kg x 13
80kg x 12
Reverse pec deck
40kg x 15
40kg x 13
40kg x 12
Panatta Preacher curls
40kg x 14
40kg x 13
40kg x 12
Single arm bdb cable curls
20kg x 14
20kg x 13
20kg x 12
Leg raises superset cable crunch
3 sets to failure
Worked out with an ifbb figure girl yesterday. She got her pro card this year and will be competing at spain for her debut next year in spain, little bit of a freestyle workout. She choose an excercise then i did and so on.. she definitely knew how to workout hard and intense, she would out train some men i worked out with in the past lol!
Little bit of a change in the cycle from tomorrow!
Anavar will go out, primo wil go in. I’ll start low to see how i respond. First time trying out the EP primo 75mg/ml from the 15ml line.
I’ll also start introducing fast acting slin pre and post workout.
Cycle will look like this:
300mg test e PW
450mg mast e PW
225mg primo PW
Ancillaries:
4 iu hgh ED
5 iu novorapid pre & post workout
200mg injectable L-Carnitine
Calories will stay the same. 3700 TD and 3300 NTD.. 1-2 cheatmeals a week. Consistently gaining about 0.5kg a week right now. Average weight this week was 105.2kg
Anavar will go out, primo wil go in. I’ll start low to see how i respond. First time trying out the EP primo 75mg/ml from the 15ml line.
I’ll also start introducing fast acting slin pre and post workout.
Cycle will look like this:
300mg test e PW
450mg mast e PW
225mg primo PW
Ancillaries:
4 iu hgh ED
5 iu novorapid pre & post workout
200mg injectable L-Carnitine
Calories will stay the same. 3700 TD and 3300 NTD.. 1-2 cheatmeals a week. Consistently gaining about 0.5kg a week right now. Average weight this week was 105.2kg
