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.

 

[Rigeu]

FRIDAY — 29/11/24 ARMS, ABS

Straight bar cable pushdown
50kg x 20
75kg x 20
90kg x 20

Superset

Cable curls
40kg x 15
50kg x 15
60kg x 15

Life fitness triceps extension
50kg x 20
60kg x 15
75kg x 12

Superset

DB arm blaster curls
12kg x 15
14kg x 12
14kg x 12

SA DB preacher curl
14kg x 15
18kg x 12
20kg x 8

Superset

SA cuff cable extensions
15kg x 15
17,5kg x 12
17,5kg x 10

EZ bar spider curls
30kg x 13
30kg x 11

Superset

EZ bar skullcrusher
30kg x 20
30kg x 18

Cuff lateral cable side raise
10kg x 20
10kg x 17
10kg x 16

Reverse pec deck
101kg x 15
101kg x 13
101kg x 12

Life fitness cable crunch
4 sets to failure

SUNDAY — 01/12/24 LEGS

Seated calf raise superset donkey calf raise
80kg x 20 <> 140kg x 12
80kg x 18 <> 140kg x 12
80kg x 16 <> 140kg x 11
80kg x 15 <> 140kg x 10

Panatta Lying leg curls
52,4kg x 14
52,4kg x 11
42,4kg x 15 + 5 partials

ATX belt squat
120kg x 15
130kg x 13
140kg x 10
150kg x 8

Panatta leg press
320kg x 12
360kg x 12
390kg x 8

Leg extensions
80kg x 16
80kg x 15
80kg x 14

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

Glute ham raise
20kg x 20
20kg x 18

Last 2 workouts this week both went very good!

 

[Rigeu]

Back on cruise + now do at least 8 weeks.

Since this week i backed off peds, i’ll pull bloods end of month to see where we are health wise. January will be cruising also and if bloods are in a good spot, i’ll make plans for a push phase.

Cycle for now:
150mg sustanon EW
150mg masteron EW
4 iu HGH ED

 

[Rigeu]

MONDAY — 02/12/24 PULL

Single arm HS front pulldowns
70kg x 12
70kg x 10
45kg x 13 (dual arm)

Barbell rows
150kg x 10
140kg x 13

Lat pulldowns
115kg x 13
115kg x 11
115kg x 10

Cable row
110kg x 15
110kg x 15
110kg x 15

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

Single arm bdb cable curl
18kg x 15
18kg x 13
18kg x 12

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

Life fitness machine crunches
4 sets to failure

Great workout, small progression still, pump was great!

Macros for the cruise won’t change yet, i’ll see the next few weeks how recovery and recomp changes and make adjustments from there.

Kcals
TD 4000
NTD 3500

 

[Rigeu]

TUESDAY — 03/12/24 PUSH

Incline db press
50kg x 13
50kg x 10

HS iso-lateral bench press
100kg x 9
80kg x 13

HS pec fly
115kg x 13
115kg x 10
101kg x 15

HS pin loaded chest press
82kg x 13
82kg x 11
82kg x 10

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

Standing side lateral raise machine
10,5kg x 15
10,5kg x 13
10,5kg x 12

Bent over rear lateral machine
8kg x 18
8kg x 15
8kg x 13

SA overhead cuff extension
15kg x 15
15kg x 14
15kg x 12

SA cable cuff pushdowns
15kg x 13
15kg x 12
15kg x 12

 

[Rigeu]

FRIDAY — 06/12/24 ARMS, ABS

Everything bicep and triceps ex in supersets style!

Long rope cable pushdowns
60kg x 15
60kg x 14
60kg x 13

Arm blaster db curls
14kg x 15
14kg x 14
14kg x 13

Life fitness Preacher curls
71kg x 12
71kg x 11
71kg x 10

DB lying extensions
16kg x 15
18kg x 12
20kg x 10

Single arm bdb cable curls
17,5kg x 14
17,5kg x 13
17,5kg x 12

Single arm overhead extensions
17,5kg x 13
17,5kg x 12
17,5kg x 11

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

Life fitness dip machine
110kg x 14
110kg x 13
110kg x 12

Single arm cable laterals
10kg x 20
10kg x 18
10kg x 16

Reverse pec deck
103kg x 15
103kg x 14
103kg x 13

Leg raises superset decline bench crunches
4 sets to failure

 

[Rigeu]

FRIDAY — 06/12/24 ARMS, ABS

Everything bicep and triceps ex in supersets style!

Long rope cable pushdowns
60kg x 15
60kg x 14
60kg x 13

Arm blaster db curls
14kg x 15
14kg x 14
14kg x 13

Life fitness Preacher curls
71kg x 12
71kg x 11
71kg x 10

DB lying extensions
16kg x 15
18kg x 12
20kg x 10

Single arm bdb cable curls
17,5kg x 14
17,5kg x 13
17,5kg x 12

Single arm overhead extensions
17,5kg x 13
17,5kg x 12
17,5kg x 11

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

Life fitness dip machine
110kg x 14
110kg x 13
110kg x 12

Single arm cable laterals
10kg x 20
10kg x 18
10kg x 16

Reverse pec deck
103kg x 15
103kg x 14
103kg x 13

Leg raises superset decline bench crunches
4 sets to failure

SATURDAY — 07/12/24 LEGS

Seated calf raise
90kg x 13
90kg x 11
90kg x 10
90kg x 10
80kg x 12

HS single leg kneeling leg curl
40kg x 15
40kg x 12
40kg x 10

Leg extensions
140kg x 14
140kg x 12
140kg x 10

Pendulum squat
70kg x 9
60kg x 13

Watson leg press
320kg x 15
320kg x 13
320kg x 12

Seated leg curl
100kg x 15
105kg x 12
105kg x 10 + 5 partials + 10 sec iso hold

Life fitness pin loaded leg press
131,25kg x 15
131,25kg x 12

Friday and saturday’s workout. Still really great workouts, able to progress. But also just week 1 of the health phase.

 

[Rigeu]

MONDAY — 09/10/24 PULL

Single arm HS front pulldowns
70kg x 15
70kg x 12
80kg x 15 (dual)

Barbell rows
150kg x 12
140kg x 15

Lat pulldowns
115kg x 15
115kg x 15
115kg x 15

Cable row
110kg x 19
110kg x 18
110kg x 15

Cable pullovers
81,25kg x 18
81,25kg x 15
81,25kg x 13

Single arm bdb cable curl
18kg x 16
18kg x 14
18kg x 12

DB hammer curl
18kg x 15
18kg x 14
18kg x 12

Life fitness machine crunches
4 sets to failure

 

[Rigeu]

Sunday, monday and todays workout.

Cruise/health phase week 3. Got bloodwork next week Tuesday to see where we are at and what needs to improve before pushing again.

Weight everage last week: 107,7kg


SUNDAY — 15/12/24 LEGS

Seated calf raise superset donkey calf raise
80kg x 20 <> 140kg x 12
80kg x 18 <> 140kg x 12
80kg x 16 <> 140kg x 11
80kg x 15 <> 140kg x 10

Panatta Lying leg curls
50kg x 13
50kg x 12
50kg x 10 ds 40kg x 10 ds 30kg x 10

ATX belt squat
100kg x 10
140kg x 10
160kg x 10

Panatta hack squat
120kg x 15
140kg x 12

Leg extensions
80kg x 20
80kg x 16
80kg x 15

Panatta leg press
240kg x 19
240kg x 18

Standing leg curl
30kg x 15
30kg x 15
30kg x 15

GHR
20kg x 20
20kg x 20


MONDAY — 16/12/24 PULL

Single arm HS front pulldowns
75kg x 10
70kg x 15
90kg x 20 (dual)

Barbell rows
150kg x 12
140kg x 15

Lat pulldowns
117kg x 15
117kg x 15
117kg x 15

Cable row
112kg x 19
112kg x 18
112kg x 15

Cable pullovers
81,25kg x 18
81,25kg x 15
81,25kg x 13

Single arm bdb cable curl
18,5kg x 16
18,5kg x 13
18,5kg x 12

Seated DB hammer curl
18kg x 12
18kg x 11
18kg x 10

Life fitness machine crunches
4 sets to failure

TUESDAY — 17/12/24 PUSH

Incline db press
50kg x 13
52kg x 8

HS iso-lateral bench press
102kg x 8
82kg x 11
82kg x 8

HS pec fly
115kg x 13
115kg x 11
103kg x 13

HS pin loaded chest press
84,5kg x 11
84,5kg x 9
84,5kg x 8

Cable flys cluster set
35kg x 15 rp x 12 rp x 10

Standing side lateral raise machine
11kg x 15
11kg x 13
11kg x 12
11kg x 10

Bent over rear lateral machine
8,5kg x 18
8,5kg x 15
8,5kg x 13

SA overhead cuff extension
16kg x 15
16kg x 12
16kg x 10

SA cable cuff pushdowns
15kg x 15
15kg x 13
15kg x 12

 

[Rigeu]

Something different then logging my workouts!

Yesterday’s protein grocery run to keep me going for a few weeks!

-5kg of chicken
-2kg of beef (flank, ribeye, sirloin)
-2kg of salmon
-2kg of egg whites
-20 eggs
Most of my meals consist of chicken or whey. 1 meal with beef and 1 meal with a mix of eggs and eggwhites. Salmon is on my rest days, my carbs will be a little bit lower and fats a little bit higher.

Carbs are jasmin rice / cream of rice, potatoe, pasta, oats and bread. Also a lot of fruit en veggies. I make sure i hit about 800-1000gr of veggies/fruits a day! This varies from bananas, apples, blue berrys, rasberrys, cherry’s and pineapple. For veggies it’s spinach, green beens, red onion, bell peppers, broccoli, brussel sprouts, califlouwer, cucumber, tomato.

Fats i mostly consume are peanut butter, almond butter, olive oil, macadamia nut oil, eggs, salmon, avocado.