Louie’s Comeback

[Louie]

First day back yesterday. Starting with a training split from John Meadows! Low volume but high intensity


LEGS

Seated leg curls
132,5kg x 10 ds 107,5kg x 8 + 10 partials

Leg extensions
132,5kg x 20
132,5kg x 18
132,5kg x 15

Hack squat
300kg x 8
250kg x 12

Leg press
280kg x 10 rp x 8 rp x 6

Stiff legged barbell deadlift
180kg x 8
180kg x 7

Single leg toe press
142,5kg x 15
142,5kg x 14
142,5kg x 13

 

[Poppy]

John Meadows programs are golden….brutal but great

 

[Louie]

Workouts from past week!

WEDNESDAY 21/01/26

Push

Flat db press
50kg x 10
50kg x 8 ds 40kg x 7

Nautilus decline press
120kg x 8
120kg x 8

Cable crossovers
25kg x 14
25kg x 10 rp x 7 rp x 5

Dips
BW X 12
BW X 11
BW X 11

Dumbell side lateral raises
15kg x 20
15kg x 20
15kg x 20

Nautilus neutral grip shoulder press
90kg x 9
90kg x 8
90kg x 8

Cross body cable extensions
12,5kg x 13
12,5kg x 11
12,5kg x 10

Samurai triceps cable extensions
10kg x 16
10kg x 13
10kg x 12

THURSDAY 22/01/26

PULL

Chest supported t-bar row
75kg x 14
85kg x 11

Assisted pull-ups
50kg x 15
50kg x 13
50kg x 11

Single arm Leverage high row
50kg x 12
50kg x 12

Nautilus leverage row
80kg x 12
90kg x 8 ds 60kg x 10

Wide grip cable row
105kg x 15
105kg x 12

Reverse pec deck
80kg x 15 + 3 partials
80kg x 13 + 3 partials
80kg x 12 + 3 partials

Baysin cable curl
17,5kg x 15
17,5kg x 13
17,5kg x 10

DB hammer curls
20kg x 10
17,5kg x 12
17,5kg x 10

Leg raises
4 sets x 25 reps

SATURDAY 24/01/25

ARMS/CALVES

Standing DB curls
17,5kg x 12
17,5kg x 12
17,5kg x 12

Ez bar preacher curls
40kg x 11
40kg x 10
40kg x 10

Seated DB hammer curls
15kg x 12
15kg x 12
15kg x 12

Dual handle cable pushdowns
30kg x 12
30kg x 11
30kg x 10

Overhead dual rope cable extensions
25kg x 12
25kg x 12
25kg x 11

Lying Kettlebel extensions
16kg x 12
16kg x 12
16kg x 12

Nautilus dip machine
90kg x 12
90kg x 12
90kg x 12

Nautilus side lateral raise machine
40kg x 20
40kg x 18
40kg x 16
40kg x 15

Seated calf raises
75kg x 17 + 3 partials
75kg x 15 + 3 partials
75kg x 13 + 3 partials
75kg x 12 + 3 partials

SUNDAY 25/01/26

LEGS

Hack squat
250kg x 12
250kg x 11
250kg x 10
250kg x 10

Leg extensions
132,5kg x 15
132,5kg x 13
120kg x 16
120kg x 15

Leg press
300kg x 14
300kg x 12
270kg x 16
250kg x 15

Lying leg curl
92,5kg x 15
92,5kg x 13
70kg x 15

Seated leg curl
90kg x 12
90kg x 11

 

[Louie]

John Meadows programs are golden….brutal but great

Ooh man they’re the best. I’ll always go back to these when i got bored.

 

[Poppy]

I used to do the same thing! Run one of his templates for 2-4 weeks to break up the monotony of my stuff.

That dude was a consummate student of the bbing game.

 

[Louie]

I used to do the same thing! Run one of his templates for 2-4 weeks to break up the monotony of my stuff.

That dude was a consummate student of the bbing game.

Yeah right now it’s a 6 weeks program. They’re perfect. Sometimes i workout with friends and then swap a workout out. But it’s easy to go back because of how he managed his volume and workout structure.

 

[Louie]

Alright little update!

I’ve dropped down my stack for the last 6 weeks to go into a little health phase since i got a ECG planned at the end of february.

Right now i’m running:
200mg test e /week
200mg mast e /week
4 iu HGH / day
250 iu hcg / 2x week

Maintaining bodyweight just fine on this. Focussing on sleep and recovery even more right now to keep progressing.

Unfortunately i’m breaking out with acne the last 2 months.. tried about everything possible but it’s still not managed. So i’m starting with a low dose of accutane right now (20mg).

Goal right now is to maintain until end of february and if everything is alright, i might go into a growing phase for upcoming summer. Half of it will be in a surplus and the other half of it will be cutting to get in really good shape.

 

[Louie]

Current shape:

Little bit flatter and less hard but we keep going!

 

[Poppy]

Alright little update!

I’ve dropped down my stack for the last 6 weeks to go into a little health phase since i got a ECG planned at the end of february.

Right now i’m running:
200mg test e /week
200mg mast e /week
4 iu HGH / day
250 iu hcg / 2x week

Maintaining bodyweight just fine on this. Focussing on sleep and recovery even more right now to keep progressing.

Unfortunately i’m breaking out with acne the last 2 months.. tried about everything possible but it’s still not managed. So i’m starting with a low dose of accutane right now (20mg).

Goal right now is to maintain until end of february and if everything is alright, i might go into a growing phase for upcoming summer. Half of it will be in a surplus and the other half of it will be cutting to get in really good shape.

Shoot dude… I’m going to be 65 this year and still get bacne and zits on my bald spot of all places. Gives wifey something to do… mashing the blasted things.

Summer time isn’t as bad beings I spend time in yard and pool without a shirt.

 

[Louie]

Really good workouts so far this week!

MONDAY 02/02/26

LEGS

Lying leg curls
132,5kg x 10
132,5kg x 10
132,5kg x 10 ds 107,5kg x 10 + 10 partials

Leg extensions
132,5kg x 21
132,5kg x 16
132,5kg x 15 ds 100kg x 9

Hack squat
300kg x 8
260kg x 12

Leg press
320kg x 12
320kg x 10 ds 240kg x 10

Stiff legged db deadlifts
60kg x 15
60kg x 15
60kg x 15

Single leg horizontal leg press
140kg x 12
140kg x 12

Seated calf raises
90kg x 12
90kg x 10
70kg x 15
70kg x 13

TUESDAY 03/02/26

Push

Flat db press
50kg x 12
50kg x 10

Nautilus decline press
120kg x 11
120kg x 9

Nautilus shoulder press
140kg x 8
120kg x 11

Cable crossovers
25kg x 14
25kg x 13 rp x 7 rp x 5

Dips
BW X 15
BW X 13
BW X 12

Dumbell side lateral raises
17,5kg x 20
17,5kg x 16
17,5kg x 15 ds 10kg x 12

Samurai triceps cable extensions
12,5kg x 13
12,5kg x 12
12,5kg x 11

Dual rope pushdowns
25kg x 15
25kg x 15
25kg x 15

 

[Louie]

Nice touchdown from US came in yesterday

 

[Louie]

 

[Louie]

Workouts this week. Overall progression on most lifts. Really good week!

MONDAY 09/02/25

PULL

One arm leverage nautilus row
80kg x 10
80kg x 9

One arm leverage nautilus high row
55kg x 10
55kg x 10
55kg x 10

Straight bar cable pullovers
40kg x 15
40kg x 13
40kg x 12

Chest supported t-bar row
60kg x 11
60kg x 9
60kg x 8 ds 50kg x 8 ds 35kg x 8

Reverse pec deck
82,5kg x 15
82,5kg x 13
82,5kg x 12

Bayisin cable curl
20kg x 12
20kg x 10
17,5kg x 13

DB concentration curl
15kg x 13
15kg x 12
15kg x 10

TUESDAY 10/02/26

LEGS

Lying leg curls
92,5kg x 15
92,5kg x 13 rp x 2
92,5kg x 12 rp x 3 rp

Hack squat
300kg x 9
260kg x 13

Bulgarian split squat
50kg x 14
50kg x 12 (8 sec iso hold + ds) 30kg x 8 (8 sec iso hold + ds) BW x 8

Leg press
250kg x 20
250kg x 20

GHR
40kg x 12
40kg x 11
40kg x 10

Seated calf raises
95kg x 12
95kg x 10
75kg x 12

THURSDAY 12/02/26

Push

Flat db press
55kg x 9
50kg x 11

Nautilus decline press
125kg x 12
125kg x 9

Nautilus shoulder press
140kg x 9
120kg x 12

Dips
BW + 5kg X 12
BW +5kg X 13
BW X 12

Cable crossovers
25kg x 15
25kg x 13 rp x 7 rp x 5

Dumbell Y-raises
15kg x 15
15kg x 15
15kg x 15

Nautilus side lateral raises
52,5kg x 15
52,5kg x 13
52,5kg x 12

Samurai triceps cable extensions
12,5kg x 16
12,5kg x 14
12,5kg x 12

Dual cable pushdowns
25kg x 10
20kg x 12
20kg x 12

FRIDAY 13/02/26

PULL

One arm leverage nautilus row
80kg x 12
80kg x 11

One arm leverage nautilus high row
60kg x 10
60kg x 10
60kg x 10

Chest supported t-bar row
65kg x 12
65kg x 12
65kg x 12

Straight bar cable pulldowns
90kg x 15
90kg x 13
90kg x 12

Neutral grip cable row (rear delt)
75kg x 15
75kg x 15
75kg x 13

EZ bar cable curl
40kg x 13
40kg x 12
40kg x 11

DB hammer curl
17,5kg x 15
17,5kg x 13
17,5kg x 12

Nautilus crunch machine
80kg x 20
80kg x 20
80kg x 20

SUNDAY 15/02/26

LEGS

Hack squat
280kg x 11
280kg x 11
280kg x 9
280kg x 8

Leg extensions
132,5kg x 17
132,5kg x 15
120kg x 20
120kg x 16

Leg press
320kg x 11
320kg x 11
280kg x 15
280kg x 15

Lying leg curl
92,5kg x 15
92,5kg x 13
75kg x 17

Seated leg curl
90kg x 13
90kg x 12
75kg x 16