Louie’s Comeback

[Poppy]

6 foot 1 i think is 186cm

8-9% bodyfat = bf

You’re a big dude

 

[RawCutlery]

Looking good, great body composition there.

Stay motivated, great forum to push and motivate each other.

 

[Louie]

Sorry for the late update, but i got asked by a friend if i would join him in a fotoshoot next week saturday so i made some pretty big diet en cardio changes to get fat loss in turbo charge.

I think it worked out very well, lost about 1kg the last week.

I also got the chance to try out that gear from U.S. Pharmacies. My next push up phase will be a lot of fun. The gear looks very good quality!

 

[US-pharmacies]

Sorry for the late update, but i got asked by a friend if i would join him in a fotoshoot next week saturday so i made some pretty big diet en cardio changes to get fat loss in turbo charge.

I think it worked out very well, lost about 1kg the last week.

I also got the chance to try out that gear from U.S. Pharmacies. My next push up phase will be a lot of fun. The gear looks very good quality! View attachment 19243View attachment 19244View attachment 19245

It’s a beautiful thing to watch, my friend — thank you!
USP

 

[Louie]

From sunday until wednesday are low carb days and 60 min of cardio.

Thursday and friday will be carb up days.

Weight is still dropping steadily but feeling flat AF.

Yesterday’s legday was brutal.

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

Barbell RDL
200kg x 10
210kg x 8

Nautilus leg press
250kg x 15
250kg x 13
250kg x 12

Leg extensions
132,5kg x 14
132,5kg x 13
132,5kg x 12

Bulgarian split squat db
40kg x 10
45kg x 10

Single leg seated leg press
80kg x 15
90kg x 12

Lying leg curl
92,5kg x 15
92,5kg x 13
92,5kg x 12

 

[Louie]

First carb up day was yesterday + complete rest (+-700gr carbs). Dropped another 0,5kg, today second carb day i might throw in a pizza.

Did an UB pump workout and the pump was amazing, but i know i can fill up more and get even more vascular.

Update on the US pharmacies gear: very smooth to inject, libido is threw the roof even though i’m dieting lol. Masteron is definitely masteron got a crazy hard look!

 

[Poppy]

First carb up day was yesterday + complete rest (+-700gr carbs). Dropped another 0,5kg, today second carb day i might throw in a pizza.

Did an UB pump workout and the pump was amazing, but i know i can fill up more and get even more vascular.

Update on the US pharmacies gear: very smooth to inject, libido is threw the roof even though i’m dieting lol. Masteron is definitely masteron got a crazy hard look!


View attachment 19337View attachment 19338

Look great

 

[Louie]

The shoot was a success! As soon as i got the pics i’ll post a few

Sunday was back to work with a legday. Today was chest & delts.

Nautilus flat chest press
140kg x 9
110kg x 14

Nautilus shoulder press
140kg x 8
100kg x 15

Incline nautilus press
90kg x 9
90kg x 8

Decline nautilus press
130kg x 8
100kg x 12

Cable pec fly
20kg x 16
20kg x 15
20kg x 14

Crucifix cable side lateral
10kg x 14
10kg x 13
10kg x 12

Nautilus side lateral raise machine
55kg x 12
55kg x 11
55kg x 10

Nautilus ab crunch
80kg x 16
80kg x 15
80kg x 15

 

[Louie]

few shots of the shoot !

 

[Louie]

Yesterday was back and rear delts, today arms and abs. Tomorrow rest and friday legs again!

Calories are back to 3500 on training days, but got to my lowest weight this morning lol.

Since i’m going on holiday next week i won’t increase yet. After the holidays i’ll do bloods and start a lean bulk

 

[Louie]

Killer of a legday today!

SL lying leg curl
50kg x 12
50kg x 12
50kg x 12

Barbell RDL
210kg x 8
200kg x 9

DB stiff legged deadlift
60kg x 11
60kg x 11

Leg extensions
132,5kg x 15
132,5kg x 12
132,5kg x

Nautilus leg press (45 degree)
260kg x 15
260kg x 13
260kg x 12

SL seated leg press (horizontal)
100kg x 14
100kg x 13
100kg x 12

Seated leg curl
132,5kg x 10
102,5kg x 15
102,5kg x 13

Nautilus Hip thrust
150kg x 12
150kg x 12

 

[Louie]

Got a cheatmeal yesterday (Pizza) and damn my body needed it i think. My body turned into a roadmap of veins and i slept like a baby. The workout today went very good, i was able to progress on all lifts. Energy was threw the roof. I know 3500 calories right now is still a little bit into a deficit for me but i don’t want to be in a surplus before going to holiday next week.

The workout of today Pull:

Single arm high cable row
50kg x 12
50kg x 10

Chest supported t-bar row (LF)
80kg x 12
80kg x 10

Nautilus high row
80kg x 12
90kg x 12

Wide grip cable row
85kg x 15
85kg x 14
85kg x 13

Cable pullovers
35kg x 20
37,5kg x 15
37,5kg x 14

Cable rear delt lateral ranse
7,5kg x 15
7,5kg x 14
7,5kg x 12

Bayisin cable curl
17,5kg x 15
17,5kg x 13
17,5kg x 12

Single handles dual cable curl
12,5kg x 15
12,5kg x 15
12,5kg x 12

 

[Louie]

Last workout before the holiday. New trainingssplit still PPL but with some more volume threw my weakpoints.

Push B – Shoulders & Triceps Focus

Crusifix cable Lateral Raises
10kg x 15
10kg x 14
10kg x 13
10kg x 12

Nautilus shoulder Press
150kg x 7
140kg x 7
130kg x 8
130kg x 8

Nautilus flat chest press
100kg x 12
100kg x 10
100kg x 10

Seated cable fly (upper chest focus)
17,5kg x 15
17,5kg x 12
17,5kg x 11

Nautilus Lateral Raise
50kg x 14
50kg x 12
40kg x 12 ds 25kg x 8 ds 15kg x 8

Skull Crushers (EZ-bar)
50kg x 8
40kg x 10
40kg x 10

Crossbody cable Extensions
12,5kg x 12
10kg x 15
10kg x 13

Nautilus ab crunches
85kg x 15
85kg x 14
85kg x 13
85kg x 12

 

[Louie]

Back from vacation, 9 hour drive and straight to the gym! Those 8 days of rest did my body very good. Blood work this morning to see if everything is g2g for another push.

Pull B – Back Thickness + biceps

Barbell Curl
17,5kg x 12
17,5kg x 11
17,5kg x 10

DB Preacher Curl
15kg x 11
15kg x 11
15kg x 10

Barbell Row
120kg x 8
120kg x 8
120kg x 8
120kg x 8

Chest Supported T-bar Row
70kg x 12
70kg x 10
70kg x 10

Close Grip Pulldown
85kg x 12
85kg x 11
85kg x 11

Neutral grip cable row
85kg x 13
85kg x 12
85kg x 12

Reverse pec deck
75kg x 14
75kg x 13
75kg x 12

Nautilus ab crunch
85kg x 15
85kg x 14
85kg x 13

 

[Louie]

Yesterday’s legday as me crippling, damn the doms after 10 days no leg workout is insane.

Legs B – Glutes/Hams dominant

SL Lying leg curls
50kg x 12
50kg x 12
50kg x 10

Romanian Deadlift
180kg x 8
180kg x 8
180kg x 8
180kg x 8

Leg Press (feet high & wide)
300kg x 10
300kg x 10
300kg x 9

Leg extensions
132,5kg x 14
132,5kg x 11
132,5kg x 11 ds 87,5kg x 7

Walking Lunges (dumbells)
24kg x 30 steps
24kg x 30 steps
24kg x 30 steps

Glute Bridge/Hip Thrust
150kg x 12
170kg x 12
180kg x 12

Standing Calf Raise
182,5kg x 15
182,5kg x 13
182,5kg x 12
182,5kg x 12

 

[Louie]

Really enjoying the new trainingsplit!

Push A upper chest focus

Incline Nautilus Press
100kg x 8
100kg x 7
100kg x 6

Incline DB Press (low incline)
40kg x 9
40kg x 8
40kg x 8

Decline Nautilus Chest Press
100kg x 11
100kg x 10
100kg x 10

Nautilus pec fly
100kg x 10
85kg x 12
85kg x (10 sec stretch pause)

DB Lateral Raises
15kg x 18
15kg x 15
15kg x 15
15kg x 12 ds 10kg x 12 ds 7,5kg x 10

SA Overhead Cable Extension
12,5kg x 15
12,5kg x 13
12,5kg x 11

Dual Handle Cable Pushdowns
20kg x 13
20kg x 12
20kg x 12 ds 15kg x 9

 

[Louie]

Pull A – Back Width + Biceps

Starting of every pull day with biceps because i want my arms to get bigger, it also doesn’t compromise my ability to train back 100% after biceps.

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

DB Hammer Curls
17,5kg x 12
17,5kg x 12
15kg x 15

Single arm cable pulldowns
40kg x 12
40kg x 11
40kg x 10

Chest Supported T-Bar Row
75kg x 11
75kg x 10
75kg x 10

Chest Supported Nautilus Row
90kg x 10
90kg x 9
90kg x 8

Cable rope pullovers
35kg x 15
35kg x 12
35kg x 11

Cable rear delt lateral raises
7,5kg x 15
7,5kg x 13
7,5kg x 12



Leg raises
3 sets 20 reps

 

[Louie]

Yesterday’s legday has me walking like a pinguin today.

Legs - Quad focus

Seated Leg Curl (hips back)
112,5kg x 12
112,5kg x 11
112,5kg x 10

Hack Squat
200kg x 8
250kg x 8
260kg x 8

Leg Press (feet low)
260kg x 15
260kg x 14
260kg x 13

Single leg horizontal leg press
122,5kg x 12
122,5kg x 11

Leg extensions
132,5kg x 15
132,5kg x 12
132,5kg x 11

Adductor machine
92,5kg x 25
92,5kg x 25
92,5kg x 20

Seated calf raises
75kg x 12
75kg x 11
75kg x 10 ds 50kg x 10 ds 25kg x 10

 

[Louie]

Alright bloods came back in a good spot. Few things needs some work like raising my ferritine and lowering my prolactine which bought came back a little low or high of the reference range. I’ll get some supps for that.

Liver, kidney and other markers were g2g.

I’ll start the following cycle next week:
300mg test e EW
300mg Primo EW
200mg Mast e EW

Diet:
TD: 3900 calories
NTD: 3500 calories

 

[Louie]

Gear i’m using us from US Pharmacies. Bloodwork showed even on TRT dosage my testosterone was at the top of the reference range. Masteron was also solid the last few weeks before the shoot, so i’m sure the primo will be awesome as well.