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

 

[Louie]

Monday pushday!!

PUSH - chest focus

Incline nautilus press
120kg x 7
90kg x 12
90kg x 8

Flat db press
50kg x 6
40kg x 12
40kg x 9

Decline nautilus press
120kg x 8
100kg x 13
100kg x 11

Cable fly
25kg x 13
25kg x 11
20kg x 15

Dumbell side lateral raises
17,5kg x 15
17,5kg x 15
17,5kg x 15 ds 12,5kg x 10 ds 7,5kg x 12

SA overhead cable extensions
15kg x 16
15kg x 14
15kg x 12

Straight bar cable pushdowns
42,5kg x 13
42,5kg x 12
42,5kg x 10

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

 

[Louie]

Pretty pumped en vasculair during the workout!

 

[Poppy]

That right there is “the” forearm!!!

 

[Louie]

That right there is “the” forearm!!!

Thankyou Poppy!

 

[Louie]

Tuesday 16/12/25

LEGS - quad focus

Seated leg curls
132,5kg x 12
132,5kg x 11
112,5kg x 15

Hack squat
300kg x 8
250kg x 15

Legpress
350kg x 10
300kg x 15
300kg x 13

Lying leg curl
92,5kg x 18
92,5kg x 14
92,5kg x 11

Walking lunges BW
1 set to failure

Wednesday 18/12/25

PULL

Dual cable curl
20kg x 18
22,5kg x 12
22,5kg x 10

DB hammer curls
20kg x 15
20kg x 13
20kg x 12

Single arm DB concentration curl
15kg x 12
15kg x 11

Mag grip cable pulldowns
105kg x 11
85kg x 16
85kg x 13

Single arm cable row
45kg x 14
45kg x 13
45kg x 12

Chest supported t-bar row
60kg x 12
60kg x 11
60kg x 10

Nautilus high row
90kg x 12
90kg x 11
70kg x 18

Reverse pec deck
90kg x 15
90kg x 13
90kg x 12

Nautilus machine ab crunch
85kg x 20
85kg x 16
85kg x 15

Workouts been going great again. Sleep has been improved. Bodyweight up to 107,5kg.

 

[Neuro]

Looking great man! Keep it up!

 

[Louie]

MONDAY 22/12/25

PUSH - shoulder focus

Single arm cable cuff laterals
12,5kg x 12
10kg x 18
10kg x 15
10kg x 14

Smith machine shoulder press
100kg x 9
80kg x 16
80kg x 12

Nautilus flat press
130kg x 10
110kg x 12
110kg x 10

Cable chest fly
25kg x 15
25kg x 12
20kg x 16
20kg x 13

Nautilus side lateral machine raises
57,5kg x 14
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
45kg x 15
45kg x 14
45kg x 13

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

TUESDAY

Legs - quad focus

Seated leg curl
132,5kg x 12
132,5kg x 10
115kg x 15
115kg x 13

Leg extensions
132,5kg x 23
132,5kg x 18
132,5kg x 15

Hack squat
300kg x 9
250kg x 16

Leg press
360kg x 10
300kg x 18

Walking lunges
48kg x 30 steps dropset x 30 steps BW

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

Adductor
FS x 30
FS x 25

Seated calf raises
95kg x 13
95kg x 12
95kg x 10

Finally holiday so getting enough sleep in is no problem, sleeping 1 hour more and already noticing it in my performance and recovery

 

[Louie]

Looking great man! Keep it up!

Thankyou, i’ll!

 

[Louie]

Current peptides and supplements i’m using.

Peptides

☐ MOTS-c
Supports mitochondrial function, metabolic health and insulin sensitivity.

☐ Oxytocin
Enhances social bonding, reduces stress and may improve emotional well-being.

☐ BPC-157
Promotes tissue repair, gut health and recovery from injuries.

☐ TB-500
Supports muscle, tendon and ligament healing by improving cellular regeneration.

☐ HGH (Human Growth Hormone)
Supports muscle recovery, fat loss, skin health and overall regenaratiom.


Supplements

Daily Health & Foundation

☐ Love Heart – TrainedByJP
Comprehensive cardiovascular support formula (blood pressure, lipids, heart health).

☐ Lactoferrin
Supports immune function, gut health and iron regulation.

☐ Vitamin B-Complex
Essential for energy production, nervous system function and metabolism.

☐ Vitamin C
Antioxidant support, immune health and collagen synthesis.

☐ Omega-3
Supports heart health, inflammation control and cognitive function.

☐ Zinc
Supports immune health, hormone production and recovery.

Cardiovascular / Lipid Support

☐ Red Yeast Rice
Helps maintain healthy cholesterol levels.

☐ Citrus Bergamot
Supports cholesterol balance, insulin sensitivity and cardiovascular health.


Sleep / Relaxation

☐ Magnesium Bisglycinate
Promotes relaxation, muscle function and sleep quality.

☐ 5-HTP
Supports serotonin production, mood balance and sleep.

☐ Melatonin
Regulates sleep-wake cycle and improves sleep onset.

 

[Louie]

MONDAY 29/12/25

PUSH

Incline nautilus press
100kg x 9
100kg x 8
80kg x 13

Smith machine flat press
120kg x 9
120kg x 8
100kg x 13

Lean out cable side lateral raise
12,5kg x 15
12,5kg x 14
10kg x 10

Cable chest fly
22,5kg x 18
22,5kg x 16
22,5kg x 15

BW Triceps dips
BW x 11
BW x 10
BW x 9

Single arm cable pushdowns
15kg x 18
15kg x 16
15kg x 15

TUESDAY 30/12/25

PULL

Leg raises
4 sets x 25

Single arm cable pulldowns
55kg x 10
55kg x 9
45kg x 15

Assisted pull-ups
50kg x 12
50kg x 11
50kg x 10

Stiff legged barbell deadlifts
140kg x 17
180kg x 10

Nautilus leverage high row
90kg x 13
95 kg x 11
75kg x 18

Chest supported t-bar row
70kg x 10
70kg x 9
60kg x 12

Low cable biceps curl
15kg x 15
15kg x 13
12,5kg x 15

Concentration db curl
15kg x 12
15kg x 9
15kg x 8

 

[Louie]

WEDNESDAY 31/12/25

LEGS

Leg extensions
132,5kg x 21
132,5kg x 18
132,5kg x 15

Nautilus Hacksquat
310kg x 10
250kg x 15

Leg press
360kg x 12
320kg x 15

Single leg horizontal leg press
120kg x 15
130kg x 12
140kg x 12

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14

Seated calf raises
95kg x 11
95kg x 9
85kg x 12
85kg x 11

FRIDAY 02/01/26

PUSH - shoulder focus

Single arm cable cuff laterals
(1 min rest between sets)
10kg x 15
10kg x 15
10kg x 15
10kg x 15

Nautilus shoulder press
150kg x 9
150kg x 8
120kg x 12

Nautilus flat press
130kg x 8
110kg x 11
110kg x 10

Cable chest fly
25kg x 14
25kg x 12
25kg x 10
20kg x 13

Nautilus side lateral machine raises
57,5kg x 15
57,5kg x 13
57,5kg x 11 ds 25kg x 8

V-bar Cable pushdowns
50kg x 13
50kg x 11
40kg x 15

Long rope cable overhead extensions
25kg x 12
25kg x 12
25kg x 12

SATURDAY 03/01/26

PULL

Dual cable curl
20kg x 12
20kg x 11
20kg x 10

Bayisin cable curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

Mag grip cable lat pulldown
107,5kg x 11
107,5kg x 8
87,5kg x 13

Single arm nautilus leverage row
60kg x 13
60kg x 12
60kg x 12

Nautilus chest supported t-bar row
70kg x 10
60kg x 12
60kg x 12

Wide grip cable row
105kg x 12
105kg x 12
85kg x 17

Cable rear lateral raises
10kg x 16
10kg x 15
10kg x 13

Nautilus ab crunch machine
95kg x 16
95kg x 15
95kg x 14

Workouts been great lately because of more sleep while i had 2 weeks vacation. Body recomp improving again! The extra calories on the holidays seem to not have put on any fat. Next week it’s back to normal working routine…

 

[eazy]

business as usual in here.

well done

 

[Louie]

Touchdown from @US-pharmacies came in yesterday!

Test e, Mast e, Cialis, Bpc157 + TB500 mix, Kisspeptin-10, HCG.

Get your stuff at https://us-pharmacies.net/

 

[Louie]

Monday 05/01/26

Legs - hamstring focus

Single leg lying leg curls
65kg x 11
65kg x 10
65kg x 9

Stiff legged barbell deadlifts
185kg x 10
185kg x 8
185kg x 8

Seated leg curls
115kg x 12
115kg x 11
115kg x 10

Leg extensions
132,5kg x 20
132,5kg x 18
132,5kg x 16

Leg press
370kg x 10
370kg x 9
320kg x 16

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

WEDNESDAY 07/01/26

PUSH - chest focus

Incline nautilus press
100kg x 11
100kg x 9
80kg x 13

Flat db press
50kg x 7
40kg x 12
40kg x 10

Decline nautilus press
120kg x 9
100kg x 12
100kg x 11

Nautilus pec fly
100kg x 14
100kg x 12
100kg x 10 ds 70kg x 10

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

SA overhead cable extensions
17,5kg x 14
17,5kg x 12
17,5kg x 10

Cross body cable extensions
12,5kg x 14
12,5kg x 13
12,5kg x 12

THURSDAY 08/01/26

PULL

Leg raises
4 sets x 25

Nautilus single arm high row
60kg x 12
60kg x 10

Nautilus chest supported t-bar row
75kg x 12
75kg x 10

Nautilus leverage row
90kg x 13
90kg x 12

Assisted pull-ups
50kg x 12
50kg x 11
50kg x 10

Low cable biceps curl
17,5kg x 13
17,5kg x 11
15kg x 13

Seated DB hammer curl
17,5kg x 8
15kg x 12
15kg x 8

DB rear delt raises
15kg x 15
15kg x 14
15kg x 13

SATURDAY 10/01/26

LEGS

Leg extensions
132,5kg x 23
132,5kg x 17
132,5kg x 16

Nautilus Hacksquat
310kg x 10
260kg x 13

Leg press
370kg x 9
320kg x 16

Walking db lunges
24kg x 15 ds BW x 15

Lying leg curls
92,5kg x 18
92,5kg x 15
92,5kg x 14
92,5kg x 12 + 3 partials

Seated calf raises
95kg x 10
95kg x 9
75kg x 14
75kg x 12

Workouts this week! It’s still progressing very nicely especially legs.

Trying to maintain until end of february then i got an ECG planned for my heart. I’ll pull blood beginning February.

Health is number 1 priority.

 

[Louie]

MONDAY 11/01/26

Push - delt focus

Single arm cable cuff side lateral
15kg x 12
10kg x 20

Nautilus shoulder press
150kg x 12
150kg x 8

Nautilus flat chest press
130kg x 12
110kg x 13

Nautilus decline chest press
110kg x 14
110kg x 12

Nautilus chest fly
105kg x 14
105kg x 12

Cross body cable extensions
12,5kg x 15
12,5kg x 13
12,5kg x 12

Katanna cable extensions
10kg x 13
10kg x 12
10kg x 11

Nautilis seated cable side laterals
60kg x 12
45kg x 14
45kg x 12

TUESDAY 13/01/26

PULL

Chest supported t-bar row
80kg x 13
80kg x 10
60kg x 15

Nautilus leverage high row
100kg x 10
100kg x 8
80kg x 15

Single arm nautilus leverage row
120kg x 13
120kg x 12

Mag grip neutral grip cable pulldown
95kg x 12
95kg x 10
85kg x 14

Close grip cable row
107,5kg x 12 ds 77,5kg x 12

Reverse pec deck
90kg x 13
90kg x 11
80kg x 15

Dual cable curl
20kg x 14
20kg x 11
17,5kg x 14

Bayisin cable curl
17,5kg x 10
15kg x 12
15kg x 11

Only 2 workouts this week unfortunately. Today i’m leaving to austria until next week monday with my dad and brother for some snowboarding and skiing.