Louie’s Comeback

[Louie]

PUSH - chest focus

Incline nautilus press
120kg x 10
100kg x 14

Flat db press
50kg x 11
45kg x 12

Decline nautilus press
130kg x 10
110kg x 15
110kg x 12

Nautilus pec fly
112,5kg x 13
112,5kg x 12
102,5kg x 13

Dumbell side lateral raises
20kg x 15
20kg x 14
20kg x 12 ds 15kg x 10 ds 10kg x 12 ds 5kg x 20

Crusifix cable extensions
12,5kg x 15
12,5kg x 12
12,5kg x 12

SA overhead db extensions
17,5kg x 12
17,5kg x 11
17,5kg x 10

Pushday, some morning shape updates + some USP touchdown that got i today!

 

[Louie]

PULL

Single arm Bayisin cable curl
17,5kg x 15
17,5kg x 12
20kg x 10

Rope hammer curls
35kg x 15
35kg x 12
35kg x 10

Concentration db curl
15kg x 12
15kg x 12

Single arm cable pulldown
52,5kg x 12
45kg x 16

Chest supported t-bar row
85kg x 12
70kg x 15
70kg x 13
Cable row
125kg x 12
115kg x 13
105kg x 15

Assisted pull-ups
BW x 15
BW x 12

Reverse pec deck
90kg x 17
90kg x 15
90kg x 13

Great workout! Pumped from start to finish.

Weight is stable for 2 weeks right now. So i’ll bump my carbs up a little bit more. Right now it’s getting a bit thougher though.

5000 kcals on TD
4000 kcals on NTD

 

[Louie]

Very busy with the divorce bullshit.. but still making the workouts happen.

Wednesday

LEGS

Seated leg curls
130kg x 12
130kg x 10
110kg x 15

Leg extensions
132,5kg x 19
132,5kg x 15
132,5kg x 12

Hack squat
300kg x 9
250kg x 13

Leg press
300kg x 14
325kg x 11

Lying leg curl
92,5kg x 15
92,5kg x 14
92,5kg x 13

Adductor
FS x 20
FS x 20
FS x 20

Toe press (single leg)
140kg x 14
140kg x 13
140kg x 12

Thursday

PUSH - chest focus

Incline nautilus press
120kg x 8
100kg x 14


Flat db press
50kg x 9
45kg x 10

Decline nautilus press
120kg x 10
120kg x 8
100kg x 12

Nautilus pec fly
112,5kg x 10
92,5kg x 12
92,5kg x 11

Seated Dumbell side lateral raises (strict)
12,5kg x 15
12,5kg x 15
12,5kg x 15 ds 7,5kg x 12

Crusifix cable extensions
12,5kg x 15
12,5kg x 12
12,5kg x 12

SA overhead cable extensions
15kg x 12
15kg x 11
15kg x 10



Friday

PULL 05/12/25

Dual cable curl
22,5kg x 14
22,5kg x 12
20kg x 15

Dumbell concentration preacher curl
17,5kg x 12
17,5kg x 10
17,5kg x 10

DB Hammer curls
20kg x 12
20kg x 12
17,5kg x 15

Neutral grip cable pulldown
105kg x 11
105kg x 9
85kg x 15

Chest supported t-bar row
75kg x 10
75kg x 10
75kg x 10

Single arm nautilus row
65kg x 10
65kg x 10
65kg x 10

Nautilus high row
90kg x 12
90kg x 10
80kg x 15

Cable rear lateral raises
10kg x 15
10kg x 13
10kg x 12

Leg raises
3 sets x 20 reps

 

[Louie]

Yesterdays push workout

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
12,5kg x 10
10kg x 15
10kg x 12

Smith machine shoulder press
100kg x 8
90kg x 10
80kg x 12

Nautilus flat press
130kg x 9
130kg x 8
110kg x 14

Nautilus pec fly
112,5kg x 12
112,5kg x 10
92,5kg x 12

Cable chest fly
25kg x 15
25kg x 12
25kg x 10

Nautilus side lateral machine raises
55kg x 15
55kg x 13
55kg x 10 ds 25kg x 10

V-bar Cable pushdowns
42,5kg x 15
42,5kg x 13
42,5kg x 12

Dual handle overhead cable extensions
25kg x 12
25kg x 10
25kg x 10

 

[Louie]

TUESDAY 09/11/25 PULL

Lying leg curl
92,5kg x 18
92,5kg x 15
82,5kg x 15
82,5kg x 13

Stiff legged bb deadlift
160kg x 12
160kg x 11
140kg x 15
140kg x 12

Nautilus high row
90kg x 12
90kg x 11
80kg x 15

Chest supported t-bar row
60kg x 12
60kg x 12
50kg x 15

Reverse pec deck
50kg x 20
50kg x 16
40kg x 25

Bayisin cable curl
12,5kg x 15
12,5kg x 13
12,5kg x 12

WEDNESDAY 10/12/25

Quads + calves

Leg extensions
132,5kg x 22
132,5kg x 18
132,5kg x 16

Hack squat
300kg x 10
250kg x 14

Leg press
340kg x 14
340kg x 12
340kg x 11

Adductor machine
FS x 25 ss walking lunges
FS x 22 ss walking lunges
FS x 20

Toe press (single leg)
142,5kg x 15
142,5kg x 13
142,5kg x 11

Little bit different type of workout tuesday, trained together with a friend so followed his workout. It was more like a posterior chain workout. Liked it! Yesterday only did quads. Today is rest day and tomorrow we will go again