Rigeu’s offseason bodybuilding log

[Rigeu]

Friday and saturday workout. Both great workouts, shoulder injury is getting better! Today will be a rest day and monday we’ll be back for a pull workout.

FRIDAY — 15/11/24 ARMS & ABS

Life fitness seated biceps curl
65kg x 15
65kg x 13
65kg x 12

Long rope pushdowns
28kg x 15
28kg x 14
31,5kg x 13

Single arm bdb cable curl
17,5kg x 16
17,5kg x 14
17,5kg x 12

Single arm cuff overhead ext
25kg x 18
27,5kg x 13
27,5kg x 12

Life fitness preacher curl machine
75kg x 12
75kg x 11
75kg x 10

Life fitness dip machine
115kg x 13
115kg x 12
115kg x 11

Dumbell side lateral raises ss facepulls
4 rounds 16kg x 15 <> 50kg x 20

Leg raises superset decline ab crunches
3 rounds both to failure

Saturday — 16/11/24 LEGS

Seated calf raise superset donkey calf raise
80kg x 16 <> 125kg x 12
80kg x 14 <> 125kg x 10
80kg x 13 <> 125kg x 10
80kg x 12 <> 125kg x 10

Panatta Lying leg curls
52,4kg x 15
52,4kg x 13
52,4kg x 12 + 5 partials

Leg extensions
95kg x 15
95kg x 13
95kg x 12

ATX belt squat
120kg x 10
120kg x 10
120kg x 10

Panatta leg press
330kg x 15
330kg x 12
330kg x 11

Standing leg curl
35kg x 15
35kg x 14
35kg x 13

Glute ham raise
10kg x 20
10kg x 16

 

[Rigeu]

MONDAY — 18/11/24 PULL

Single arm HS front pulldowns
70kg x 12
65kg x 15

Barbell rows
140kg x 12
130kg x 15

Lat pulldowns
110kg x 16
110kg x 15
110kg x 15

Cable row
107kg x 16
107kg x 15
107kg x 15

Cable pullovers
80kg x 18
80kg x 15
80kg x 13

Single arm bdb cable curl
17,5kg x 17
17,5kg x 14
17,5kg x 12

SA DB hammer curl
20kg x 15
20kg x 14
20kg x 12

Life fitness machine crunches
4 sets to failure

Same pull day for weeks now, but still making progress on all lifts so why change it?

Upped kcals a bit this week since BW is slowly dropping, that’s a sign for me i’m utilizing the food in a good way.

TD 4000 calories
NTD 3500 calories

 

[Rigeu]

WEDNESDAY — 20/11/24 PUSH

Incline db press
50kg x 12
50kg x 9

HS iso-lateral bench press
100kg x 8
80kg x 12
80kg x 10

HS pec fly
115kg x 12
115kg x 10
101kg x 13

HS pin loaded chest press
80kg x 10
80kg x 8
66kg x 12

Cable flys cluster set
35kg x 14 rp x 10 rp x 8

Standing side lateral raise machine
10kg x 15
10kg x 13
10kg x 12

Reverse pec deck
101kg x 18
101kg x 14
101kg x 12

SA overhead cuff extension
13,75kg x 18
13,75kg x 14
13,75kg x 12

SA cable cuff pushdowns
13,75kg x 13
13,75kg x 12
13,75kg x 10

THURSDAY — 21/11/24 LEGS

Toe press
133,75kg x 12
133,75kg x 11
133,75kg x 10
133,75kg x 9

Lying leg curls
42,5kg x 12
42,5kg x 9
35kg x 14

Seated leg curls
100kg x 14
100kg x 13
100kg x 12

RDL
200kg x 10
200kg x 8

HS single leg kneeling leg curl
30kg x 11
30kg x 10

SL leg extensions
60kg x 15
60kg x 12
60kg x 11

Single leg HS horizontal iso lateral leg press
140kg x 15
145kg x 13
145kg x 11

Adductor machine
76,25kg x 20
76,25kg x 16

FRIDAY — 22/11/24 ARMS/ABS

Cable curls
60kg x 15
60kg x 13
60kg x 12

Superset

Straight bar pushdowns
75kg x 20
90kg x 15
90kg x 13

Incline db curls
20kg x 10
18kg x
18kg x

Superset

Overhead long rope cable extensions
28kg x 12
28kg x 11
28kg x 10

Life fitness preacher curls
75kg x 12
75kg x 11
75kg x 10

Superset

Life fitness dip machine
130kg x 13
130kg x 12
130kg x 11

Dumbell side lateral raises
4 round x 18kg x 15

Superset

Cable facepulls
4 rounds x 50kg x 20

Leg raises
3 sets to failure

Superset

Decline bench crunches
3 sets to failure

Great workouts this week! Shoulder bursitis seems completely gone, but still being careful. The pain i experienced was on another level. I couldn’t even sleep without painkillers and a pillow under my arm.

1 more week for this blast and then i’ll go on a cruise for the month December and January. Going for blood work end of this year to see how we’re health wise!

 

[Rigeu]

SUNDAY — 24/11/24 LEGS

Seated calf raise superset donkey calf raise
80kg x 20 <> 140kg x 10
80kg x 16 <> 140kg x 9
80kg x 14 <> 140kg x 9
80kg x 13 <> 140kg x 9

Panatta Lying leg curls
52,4kg x 15
52,4kg x 13
52,4kg x 12 + 5 partials

Leg extensions
100kg x 14
100kg x 12
100kg x 10

ATX belt squat
120kg x 12
120kg x 11
120kg x 10

Panatta leg press
340kg x 15
340kg x 13
340kg x 12

Standing leg curl
35kg x 15
35kg x 14
35kg x 13

Glute ham raise
15kg x 20
15kg x 18

 

[Rigeu]

MONDAY — 25/11/24 PULL

Single arm HS front pulldowns
70kg x 12
60kg x 20

Barbell rows
145kg x 12
135kg x 15

Lat pulldowns
112,5kg x 15
112,5kg x 13
112,5kg x 12

Cable row
109kg x 15
109kg x 15
109kg x 15

Cable pullovers
80kg x 18
80kg x 15
80kg x 13

SA DB hammer curl
22kg x 12
22kg x 11
22kg x 10

Single arm bdb cable curl
17,5kg x 15
17,5kg x 13
17,5kg x 12

Life fitness machine crunches
4 sets to failure

Still same lifts, but as long as it is progressing weekly why change it?

 

[Rigeu]

TUESDAY — 26/11/24 PUSH

Incline Panatta chest press
100kg x 10
80kg x 11

Neutral grip Panatta chest press
100kg x 8
80kg x 10

Panatta shoulder press
70kg x 12
60kg x 12

Panatta chest fly
75kg x 12
70kg x 13

Reverse Panatta pec deck
40kg x 20
40kg x 16
40kg x 15

Panatta chest dips
80kg x 15
80kg x 14

Seated DB side lateral raises
12kg x 20
12kg x 18
12kg x 16

Overhead rope cable extension
50kg x 13
50kg x 12
50kg x 11

Ez bar cable pushdowns
80kg x 15
80kg x 14
80kg x 13

Went for a different gym with Panatta equipment i’m not used to for push. So kept volume pretty low. Some great old school stuff! Pump was great.