Louie’s Comeback

[Louie]

Push workout with a friend, followed his routine.

Nautilus pec fly
112,5kg x 16
112,5kg x 15

Incline smith press
100kg x 10
100kg x 9

Flat nautilus machine press
120kg x 12
100kg x 15

Single arm cable side lateral raise
10kg x 15
10kg x 15

Crusific cable side lateral raise
10kg x 16
10lg x 15

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

Single arm cable rear lateral raises
10kg x 15
10kg x 14
10kg x 13

 

[Louie]

 

[Louie]

Friday workout Arms & calves:

Single arm face away cable curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

Overhead rope extensions
30kg x 15
32,5kg x 12
35kg x 10

Single arm DB preacher curl
17,5kg x 15
20kg x 10
20kg x 8

Single arm cable pushdowns
20kg x 15
20kg x 14
20kg x 13

Seated db hammer curls
17,5kg x 12
17,5kg x 12
17,5kg x 10

Nautilus dip machine
100kg x 12
100kg x 12
100kg x 10

Seated calf raises
100kg x 15
100kg x 14
100kg x 12
100kg x 12

20 min stairmaster to finish.


Saturday workout legday:

Hack squats
280kg x 12
290kg x 13
300kg x 11

Leg extensions (single leg)
80kg x 12
80kg x 12
80kg x 10

Leg press
360kg x 15
360kg x 13
300kg x 20

Hyper extensions (ham focus)
65kg x 15
65kg x 13
55kg x 15

Lying leg curls (single leg)
50kg x 12
50kg x 10

Seated leg curl
100kg x 12
100kg x 10

Everage bw 105kg. Weight came down with 0.5kg this week after a slight decrease in calories. Cutting never went this easy in terms of cravings. Retatrutide from @US-pharmacies is doing wonders!

 

[Louie]

Very good weahter here the past week, so i got a few BBQ planned.. but still managed to keep bw under control.

Last week did a little deload because of some elbow and shoulder pain. The elbow is still not 100% but i’ll see how it goes tomorrow.

Monday back workout:

Single arm nautilus leverage pulldown
120kg x 12
120kg x 11

Single arm cable row
55kg x 15
55kg x 14

Barbell rows
120kg x 10
120kg x 10
120kg x 8

Chest supported neutral grip row
132,5kg x 12
132,5kg x 11
132,5kg x 10

Facepulls into spider crawls to failure
30kg x 20
30kg x 18
30kg x 15

Nautilus preacher curl
45kg x 15
50kg x 12
50kg x 10

Nautilus machine crunches
100kg x 15
100kg x 13
100kg x 12

20 min stairmaster

Yesterday’s legday quad focus

Seated leg curl
130kg x 11
115kg x 14

Leg extensions
132,5kg x 23
132,5kg x 20

Hack squats
300kg x 10
240kg x 15

Leg press
330kg x 12
350kg x 12

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

 

[Louie]

Current shape

 

[Louie]

Update:

Retatrutide is doing an amazing job so far. Normally cutting this deep i would add in compounds like t3 or clenbuterol but it’s not needed. My bodyfat keeps dropping at a moderate pase.

Anavar also suprised me of its power! Really underrated. It gaves you a crazy pumped and vascular look and i even progress lifts during my cut.

Only downside right now is that my elbow is still in a lot of pain during presses. 1,5 week doing almost only flys and raises during my push days. 1-2 sets at low intensity of presses and that’s all my elbow can handle.

Thursday was push, friday was pull, today was legday. Tomorrow rest day.

Pull day looked like this yesterday:

Chest supported t-bar row
90kg x 10
80kg x 14

Chest supported nautilus row
100kg x 10
80kg x 15

Neutral grip pulldowns
100kg x 12
100kg x 11

Assisted pull ups
20kg x 13
20kg x 12

Low cable row
110kg x 15
115kg x 13

Seated db curls
17,5kg x 12
17,5kg x 12
17,5kg x 10

Bayisin cable curl
17,5kg x 12
17,5kg x 12
17,5kg x 10

Leg raises
BW x 25
BW x 25
BW x 25