Rigeu’s offseason bodybuilding log

[Rigeu]

For now still in health phase until february where we start with a new cycle to push for more size.

MONDAY 30/12/24 — PULL

Single arm HS front pulldowns
75kg x 10
65kg x 15
110kg x 12 (dual)

Barbell rows
150kg x 10
140kg x 15

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

Cable row
114kg x 20
114kg x 18
114kg x 16

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 — 31/12/24 PUSH

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

Neutral grip Panatta chest press
100kg x 8
75kg x 15

Panatta shoulder press
75kg x 8
60kg x 12

Panatta pec fly
45kg x 12
45kg x 12
45kg x 12

Panatta chest dips
75kg x 12
75kg x 12
75kg x 12

SA cable rear lateral fly (1 min between sets)
10kg x 20
10kg x 20
10kg x 20

Seated DB side lateral raises
14kg x 17
14kg x 16
14kg x 15

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

THURSDAY 02/01/25 — LEGS

Nautilus seated calf raises
80kg x 16
80kg x 15
80kg x 14
80kg x 13

Nautilus seated leg curls
100kg x 15
110kg x 15
120kg x 15

Nautilus leg extensions
120kg x 18
125kg x 16
130kg x 15

Nautilus hack squats
200kg x 13
200kg x 12

Nautilus Leg press
270kg x 15
270kg x 15

Stiff legged deadlift on Nautilus machine
150kg x 12
150kg x 12
150kg x 12

Adductor machine
80kg x 23
80kg x 20
80kg x 18