Louie’s Comeback Log

[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

 

[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

 

[John]

Are you running anything?

 

[Louie]

Are you running anything?

You mean a ped cycle?

 

[Louie]

Normally i have a push, pull and legs trainingssplit and when i feel like throwing in a armday i’ll do that. This week is all over the place because i’m working out with a few friends and different gyms.

Todays workout (chest, back, delts)

Nautilus flat chest press
140kg x 8
120kg x 10
100kg x 13

Incline smith press
90kg x 8
80kg x 8
80kg x 8

Nautilus pec fly
100kg x 11
100kg x 10
80kg x 15

Lat pulldowns
100kg x 15
100kg x 13
100kg x 12

Chest supported t-bar row
85kg x 8
75kg x 9
65kg x 13

Single arm nautilus leverage row
100kg x 12
100kg x 11
100kg x 10

Nautilus seated side lateral raise
50kg x 15
50kg x 13
50kg x 12

Reverse pec deck
95kg x 15
95kg x 14
95kg x 13

Single arm nautilus leverage row
100kg x 12
100kg x 11
100kg x 10

Nautilus seated side lateral raise
50kg x 15
50kg x 13
50kg x 12

Reverse pec deck
95kg x 15
95kg x 14
95kg x 13

 

[John]

You mean a ped cycle?

Yes