Louie’s Comeback

[Louie]

Hello guys,

I’m Louie, 30 years old, been going to the gym for about 12 year right now and been competing since 22 years old until about 27 years.

Still following the dedicated lifestyle working out about 5-6 times a week and eating like a bodybuilder, but life made it a little bit hard to compete the last few years (bought a house, take care of family and got very sick myself in the meantime).

So now it’s time to work on a comeback!

I will take you in this journey. You can ask me anything, i’ll make daily updates about my workouts, diet, (super) supplements and recovery protocols.


Starting stats right now
105kg
186cm
8-9% Bf

 

[US-pharmacies]

Hello old friend , good to see you here : )
USP

 

[Dirtnasty]

Welcome aboard

 

[JLee]

Welcome to the forum

 

[Poppy]

Welcome

 

[Neuro]

Welcome! Glad to have you here.

 

[Louie]

Thanks for the warm welcome people!

 

[Louie]

Hello old friend , good to see you here : )
USP

Heey buddy, good to see you here

 

[Louie]

I started a mini cut at the 7th of July to get my body into a very solid position to start a long growing season.

6 weeks will be more then enough since i’m already faily lean.

 

[US-pharmacies]

I started a mini cut at the 7th of July to get my body into a very solid position to start a long growing season.

6 weeks will be more then enough since i’m already faily lean.

I'm keeping my fingers crossed that everything goes well and according to plan
USP

 

[Louie]

Legday today

Worked out with one of my friend and followed his program. Damn wasn’t used to this amount of volume.

Nautilus hack squat
200kg x 10
240kg x 10
170kg x 20
180kg x 18

Leg extensions
140kg x 12
140kg x 11
120kg x 18
120kg x 15

45 degree leg press
300kg x 12
300kg x 10
240kg x 20

Hip extensions
20kg x 15
20kg x 14
10kg x 20

Lying leg curls
90kg x 12
90kg x 11
90kg x 10

Seated leg curls
100kg x 15
100kg x 13
80kg x 20

 

[rnmuscle]

Welcome. I don't know all this metric stuff
You are 6foot 6. 212lb ....just kidding. What is. 8-9% bf though

 

[EF9kid]

Welcome to the best community in town

 

[Louie]

Welcome. I don't know all this metric stuff
You are 6foot 6. 212lb ....just kidding. What is. 8-9% bf though

6 foot 1 i think is 186cm

8-9% bodyfat = bf

 

[Louie]

This was my shape 3 weeks ago at the start of the mini cut.

Planning on doing a mini cut until August 17, then 8 days holidays, then back to a lean bulk! I’ll update with a shape update at the end of the mini cut

 

[Louie]

Current macros:

TD 3500 calories
NTD 3200 calories

Split
P/P/L sometimes i throw in a arm day if i feeL like it.

 

[Poppy]

You look great

 

[US-pharmacies]

This was my shape 3 weeks ago at the start of the mini cut.

Planning on doing a mini cut until August 17, then 8 days holidays, then back to a lean bulk! I’ll update with a shape update at the end of the mini cut View attachment 19130

Even after such a long break, you still look great.
good luck with progres
USP

 

[Louie]

Went to another gym, 1 hour drive, but absolutely worth it! Really good equipment.

Prime seated row
100kg x 15
100kg x 12

Citadel single arm pulldown
60kg x 12
60kg x 10

Single arm eagle row
130kg x 10
105kg x 15

Panatta high row
100kg x 15
100kg x 13

Panatta pullover
120kg x 10
100kg x 15

Panatta rear delt row
80kg x 15
80kg x 13

Gymleco preacher curl
40kg x 15
50kg x 12
50kg x 10

Bdb dual cable curls
50kg x 12
50kg x 10
40kg x 15

 

[Ripgut]

What is. 8-9% bf though

I knew what you meant......