Louie’s Comeback

[Louie]

Legs B – Glutes/Hams dominant

Single leg lying leg curl
60kg x 10
50kg x 16

RDL
220kg x 9
200kg x 10

Leg Press (feet high & wide)
320kg x 13
320kg x 10

Leg extensions
132,5kg x 18
132,5kg x 15
132,5kg x 13

BW walking lunges
2 sets 100 steps

Seated leg curl
130kg x 10
107,5kg x 15
107,5kg x 13

Seated calf raises
90kg x 12
90kg x 11
90kg x 10
90kg x 10

Still able to make some progress, cycle didn’t change. Since i’m still in a shitty situation with the divorce i try to keep everything going. Eating around 4600 calories on TD and 3700 on restdays and still lost 2-3 kg last 2 weeks. I think it’s because of stress and lack of sleep.

 

[Poppy]

Legs B – Glutes/Hams dominant

Single leg lying leg curl
60kg x 10
50kg x 16

RDL
220kg x 9
200kg x 10

Leg Press (feet high & wide)
320kg x 13
320kg x 10

Leg extensions
132,5kg x 18
132,5kg x 15
132,5kg x 13

BW walking lunges
2 sets 100 steps

Seated leg curl
130kg x 10
107,5kg x 15
107,5kg x 13

Seated calf raises
90kg x 12
90kg x 11
90kg x 10
90kg x 10

Still able to make some progress, cycle didn’t change. Since i’m still in a shitty situation with the divorce i try to keep everything going. Eating around 4600 calories on TD and 3700 on restdays and still lost 2-3 kg last 2 weeks. I think it’s because of stress and lack of sleep.

I know it’s easier said than done. Try and relax… put your mind elsewhere. I been there brother and suffered mentally and physically for a while. It will all be just a bad chapter in your life you can look back on and think… wow what a sh*t show.

 

[Louie]

I know it’s easier said than done. Try and relax… put your mind elsewhere. I been there brother and suffered mentally and physically for a while. It will all be just a bad chapter in your life you can look back on and think… wow what a sh*t show.

Exactly man… it’s a little over 2 weeks right now and i’m a bit more in peace right now. But i still have to deal with her everyday, until she has a new home and everything is split with the house and stuff.

Thank god we didn’t have children

 

[Louie]

Pull A – Back Width + Biceps

Bayisin cable Curl
22,5kg x 12
22,5kg x 10
20kg x 15

DB preacher concentration curls
15kg x 15
15kg x 13
15kg x 12

DB Hammer Curls
20kg x 12
20kg x 11

Single arm cable pulldowns
52,5kg x 10
52,5kg x 8
42,5kg x 15

Chest Supported T-Bar Row
80kg x 12
80kg x 8
60kg x 14

Chest Supported Nautilus Row
90kg x 12
90kg x 11
90kg x 10

Single arm db row
60kg x 15
60kg x 13
60kg x 12

Long rope cable pullovers
40kg x 12
40kg x 12

Reverse pec deck
90kg x 12
90kg x 10
80kg x 15

Nautilus machine crunch
75kg x 20
75kg x 16
75kg x 14

Workouts are getting are getting better again. Sleep is improving.. one thing that also helps a lot is the oxitocine. Hopefully bodyweight follow back up right now.

 

[Louie]

Legs - Quad focus

Seated leg curl
132,5kg x 15
132,5kg x 14
112,5kg x 15

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

Hack Squat (4 sec negatives + band)
300kg x 8
250kg x 12

Leg Press (feet low)
300kg x 12
300kg x 11
300kg x 10

Lying leg curls
92,5kg x 14
92,5kg x 12
92,5kg x 10

Adductor machine
92,5kg x 35
92,5kg x 30

Toe press
130kg x 13
130kg x 12
130kg x 12
130kg x 12

Little bit of a niggle in my right hip, but still got a very good session done. Strenght on the hacksquat went up. Never did 300kg on it.

Shape update this morning. Still very lean. Calories are at 4700 on training days, just

 

[Louie]

 

[Poppy]

Look great

 

[Louie]

PUSH - DELTS + TRICEP FOCUS

Crusifix cable lateral
12,5kg x 10
10kg x 13

Nautilus shoulder press
150kg x 10
150kg x 8

Nautilus flat chest press
130kg x 10
100kg x 15

Nautilus decline press
120kg x 10
100kg x 13

Cable fly
25kg x 15
25kg x 13

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

Overhead rope extensions
25kg x 15
25kg x 13

Seated nautilus side laterals
55kg x 12
45kg x 13
45kg x 12

Finally shape is improving again, sleep quality got better and stress levels are dropping a bit. Instantly noticeable in my look. Now let’s gets progressively stronger again!

 

[Louie]

Look great

Thanks brother

 

[Louie]

LEGS

Barbell rdl’s
180kg x 10
180kg x 10
180kg x 10

Bulgarian db split squat
30kg x 15
40kg x 15
50kg x 8 ds 30kg x 8 ds 20kg x 8

Nautilus Glute bridge
200kg x 15
200kg x 15
200kg x 13

Abductor
75kg x 25
75kg x 22

Leg extension
132,5kg x 15
132,5kg x 13
132,5kg x 12

Sunday
UPPER

Long rope cable pullovers
40kg x 14
40kg x 12
40kg x 11

Barbell rows
100kg x 15
120kg x 10

Close grip lat pulldown
85kg x 13
85kg x 12

Nautilus shoulder press
150kg x 10
150kg x 8

DB side lateral raises
20kg x 20
20kg x 15
20kg x 12 ds 15kg x 10 ds 10kg x 10

DB Hammer curls
20kg x 14
20kg x 12
20kg x 11

Overhead rope extensions
25kg x 15
27,5kg x 12
27,5kg x 10

Single arm bayisin curl
20kg x 10
17,5kg x 12
17,5kg x 10

Cable rope crunch
52,5kg x 15
52,5kg x 15
52,5kg x 15

Leg raises
3 sets till failure

Workouts been all over the place lately. Next week will be push, pull and legs again. Hopefully bw will be going up from now on. It’s been stable for the first time in weeks right now.

 

[Louie]

Push workout earlier this week, on the right it’s me!

 

[Louie]

PUSH

Incline nautilus press
120kg x 10
100kg x 12

Flat db press
50kg x 9
42,5kg x 13

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

High to low cable fly
25kg x 15
27,5kg x 13
27,5kg x 12 ds 20kg x 8 rp 20kg x 6

Crusifix cable extensions
12,5kg x 14
12,5kg x 13
12,5kg x 12

SA overhead db extensions
15kg x 15
15kg x 13
15kg x 12

Single arm cable side lateral raises
12,5kg x 12
10kg x 15
10kg x 13

Single leg toe press
130kg x 15
130kg x 13
130kg x 12

Yesterdays push workout, finally i feel like i’m progressing again.

 

[Louie]

Legs - Quad focus

Seated leg curl
132,5kg x 13
132,5kg x 10
112,5kg x 15

Leg extensions
132,5kg x 18
132,5kg x 14
132,5kg x 13

Hack Squat (4 sec negatives + band)
300kg x 9
250kg x 13

Leg Press (adductor focus / high and wide)
300kg x 10
250kg x 14
250kg x 13

Bulgarian split squat
50kg x 14
50kg x 13
50kg x 12

Lying leg curls
92,5kg x 14
92,5kg x 12
92,5kg x 10

 

[Louie]

Pull B – Back Thickness + biceps

Single handle cable curl
20kg x 17
22,5kg x 13
22,5kg x 12

Concentration DB Curl
17,5kg x 10
15,5kg x 15
15,5kg x 13

DB hammer curls
20kg x 11 ds 15kg x 8 ds 12,5kg x 10

Neutral grip cable pulldown
95kg x 13
100kg x 10

Single arm nautilus row
65kg x 14
65kg x 13

Chest Supported T-bar Row
80kg x 10
60kg x 15

Cable row
115kg x 15
115kg x 14

Cable pullovers
40kg x 15
40kg x 12

Reverse pec deck
90kg x 10
85kg x 12
85kg x 11 ds 60kg x 8 ds 40kg x 8

Leg raises
4 sets x 20

 

[Louie]

LEGS 15/11/25

Split squats
50kg x 18
50kg x 17
50kg x 16

Leg extensions
75kg x 13 (single leg)
75kg x 12 (single leg)
120kg x 20
120kg x 19

Leg press
280kg x 15
280kg x 12
230kg x 21
230kg x 23

GHR
25kg x 16
25kg x 15
20kg x 20

Lying leg curls
90kg x 12
90kg x 10
60kg x 18

Seated leg curls
100kg x 12
100kg x 11
80kg x 20

 

[Louie]

Monday 17/11/25

PULL

Cable crunch
52,5kg x 20
52,5kg x 20

Bayisin cable curl
20kg x 14
20kg x 13

Rope hammer curls
35kg x 15
35kg x 12

Concentration db curl
15kg x 12
15kg x 10

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

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

Cable row
125kg x 12
115kg x 13

Assisted pull-ups
BW x 15
BW x 12

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

TUESDAY 18/11/25

PUSH

Incline nautilus press
115kg x 10
90kg x 15

Flat db press
50kg x 10
42,5kg x 12

Decline nautilus press
130kg x 10
100kg x 15

Nautilus pec fly
110kg x 12
90kg x 15
90kg x 13

Db side lateral raises (seated)
12,5kg x 20
12,5kg x 20
15kg x 16
15kg x 12 ds 10kg x 12 ds 7,5kg x 10

Cable Overhead extensions
30kg x 14
30kg x 12
30kg x 11

V-bar cable pushdowns
35kg x 15
35kg x 13
35kg x 12

Yesterdays pull sessions and todays push session.

Shape is getting better again, stress is dropping now. Still in a shitty situation but it’s getting better!

 

[Poppy]

Darn dude… “comeback” to what ? You look great

 

[Louie]

Darn dude… “comeback” to what ? You look great

Thanks brother, it’a getting better haha

 

[Louie]

LEGS

Walking lunges (activate and warmup)
30kg x 20
30kg x 20
30kg x 20

Lying leg curls
72kg x 15
72kg x 12
68kg x 15

Leg extensions
100kg x 15
115kg x 8
86kg x 15

Hack squat
205kg x 12
225kg x 10

Leg press
280kg x 15
300kg x 12

Stifd legged db deadlifts
50kg x 20
50kg x 20
50kg x 20

Adductor machine
105kg x 14
105kg x 12
105kg x 10

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

Went to another gym that was very crowded so i had to improvise but got a really solid workout in!

 

[Louie]

FRIDAY
PULL

Pull-ups
12x bw
11 x bw

Assisted pull-ups
20kg x 15

Bent over bb rows
110kg x 13
110kg x 12
90kg x 15

Chest supported DB upper back row
25kg x 15
25kg x 14
25kg x 13

Nautilus low row
100kg x 11
90kg x 12
80kg x 20

Cable rear delt row
77,5kg x 15
77,5kg x 15
55kg x 20

Ez bar curl
45kg x 12
45kg x 10
30kg x 20

Single arm bayisin curl
12,5kg x 12
12,5kg x 11
12,5kg x 10

SATURDAY

Push B – Shoulders & Triceps Focus

Crusifix cable Lateral Raises
12,5kg x 10
10kg x 18
10kg x 16

Nautilus shoulder press
150kg x 12
150kg x 10

Nautilus flat chest press
120kg x 11
120kg x 9
100kg x 14

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

Nautilus Lateral Raise
55kg x 15
55kg x 12
55kg x 10 12 37,5kg x 8 ds 22,5kg x 8

Skull Crushers (EZ-bar)
50kg x 13
50kg x 12
50kg x 11

SA Cable Extensions
17,5kg x 15
17,5kg x 13
17,5kg x 12


SUNDAY
LEGS

Seated leg curls
132,5kg x 10
117,5kg x 15
117,5kg x 14

Leg extensions
132,5kg x 19
132,5kg x 18
132,5kg x 16

Nautilus hack squat
300kg x 8
250kg x 11

Leg press
300kg x 14
300kg x 12

GHR
40kg x 17
40kg x 15
40kg x 14

Lying leg curl
92,5kg x 14
92,5kg x 12
72,5kg x 16

Single leg toe press
132,5kg x 16
132,5kg x 15
132,5kg x 14

Very good and productive workouts! Bodyweight came up to 107,3kg. PR’s on a lot of lifts!