Louie’s Comeback

[Louie]

BW at 108-109kg right now!

Everything keeps progressing steady. Little bit of a knee injury last week on the hack squat my patella tendon was not so happy so a couple of weeks i have to take it easy with my quads until the pain is gone. BPC157 and TB500 are my best friends right now.

Also last week until i'll start a mini cut for summer. Let's see where i can get my shape, definitely put on some quality tissue.

Yesterdays leg workout:

Lying leg extensions
92,5kg x 23
92,5kg x 20
82,5kg x 21
82,5kg x 20

Stiff legged barbell deadlifts
190kg x 10
200kg x 8
150kg x 13
150kg x 13

Leg extensions
132,5kg x 16
132,5kg x 15
132,5kg x 14

Leg press
300kg x 15
300kg x 15
300kg x 15

Seated leg curl
120kg x 12
120kg x 10

 

[Louie]

Started my cut right after Easter.

I’m currently sitting at 3600 kcal to assess how my body responds. From there I’ll adjust accordingly depending on the rate of fat loss whether it’s too fast or too slow.

Activity-wise:

• 8–10k steps daily

• 20–25 min cardio, 5x per week

Training is still based on a John Meadows-style program:

• Chest & Shoulders

• Back & Abs

• Arms & Calves

• Legs

Running this across 5 training days with 2 rest days per week.

Gear has been slightly increased:

• 400 mg Test E / week

• 300 mg Primo / week

• 300 mg Mast E / week

• 4 IU HGH daily


Bodyweight 108kg around 8% bf but right now it’s time to get even lower

Plan is to keep things tight, controlled, and make adjustments where needed.

I’ll update later tonight with some shape pics

 

[Louie]

Current shape at 108kg, @US-pharmacies quality

 

[Poppy]

You look great

 

[Louie]

You look great

Thanks @Poppy doing my best!

 

[Louie]

Back Day 10/4/26

Neutral grip pulldowns
105 kg x 12
105 kg x 11
105 kg x 10

Chest-supported T-bar row
80 kg x 12
80 kg x 11
80 kg x 9

Single-arm Nautilus row
70 kg x 12
70 kg x 11

Bent-over dumbbell rows
40 kg x 12
40 kg x 12
40 kg x 10

Cable pullovers
45 kg x 14
45 kg x 12
45 kg x 11

Leg raises
7.5 kg x 20
7.5 kg x 20
7.5 kg x 20

Simple and effective back workout. Hit all angles of the back step by step. Strength felt good, but I can tell I need some rest. Starting to get some elbow discomfort. Had a few too many training sessions stacked close together this week.

 

[Louie]

Leg day (hamstring emphasis)

Strong session today. Focus was on controlled eccentrics and peak contraction.

3 working sets on everything.

Seated leg curl – good mind-muscle connection, hard squeezes on final reps

SLDL – top set 205kg x 6, followed by controlled back-off sets at 180

Single leg press – unilateral work to keep things balanced

Leg extensions – higher reps for additional quad stimulus

Lying curls – pushed close to failure

Calves – heavy, reps dropped quickly

Overall: strength holding steady, pump was great. Recovery seems on point.

 

[Louie]

Chest & Delts – 14/04/26

Solid session today, pushing volume while keeping everything controlled and clean. Chest is starting to feel stronger again, especially on the presses, and delts got a proper burn to finish it off.

Flat DB Press
60kg x 8
50kg x 12

Incline Smith Press
100kg x 11
100kg x 9

Decline Nautilus Chest Press
140kg x 10
140kg x 8

Nautilus Machine Fly
100kg x 13
100kg x 12
100kg x 11

Cuff Laterals (Crucifix style)
12.5kg x 13
12.5kg x 12
10kg x 10

DB Side Laterals (Dropset)
15kg x 15 → 12.5kg x 12 → 10kg x 12

Cable Front Raises
15kg x 12
15kg x 11
15kg x 10

Single Arm Cable Rear Laterals
10kg x 12
10kg x 11
5kg x 15

Focus was on constant tension, controlled negatives, and squeezing every rep. No ego lifting—just quality work and progression where it counts. Slowly but surely building things back up.

 

[Louie]

Log Update – April 14–18, 2026

Training has been going really well overall. Strength is holding strong and performance is consistent across sessions. Took a well-earned rest day today — body definitely needed it.

Got some minor aches here and there, mainly around the patellar tendon and my shoulder, but nothing out of the ordinary. Just keeping an eye on it and managing load where needed.

Condition-wise, things are moving in the right direction. Legs are coming in noticeably drier and tighter, and my face is looking less bloated as well.

Chest & Delts – 14/04/26

Flat DB Press
60kg x 8
50kg x 12

Incline Smith Press
100kg x 11
100kg x 9

Decline Nautilus Chest Press
140kg x 10
140kg x 8

Nautilus Machine Fly
100kg x 13
100kg x 12
100kg x 11

Crucifix Cable Cuff Lateral Raises
12.5kg x 13
12.5kg x 12
10kg x 10

Dumbbell Side Lateral Raises
15kg x 15 -> drop 12.5kg x 12 -> drop 10kg x 12

Cable Front Raises
15kg x 12
15kg x 11
15kg x 10

Single Arm Cable Rear Laterals
10kg x 12
10kg x 11
5kg x 15


Back & Abs – 15/04/26

Chest Supported T-Bar Row
95kg x 10
80kg x 12

Single Arm Nautilus Leverage Row
75kg x 10
75kg x 10

Single Arm Cable Lat Pulldown
50kg x 12
50kg x 11
50kg x 10

Nautilus Leverage High Row
100kg x 9
80kg x 12
80kg x 12

Neutral Grip Machine Row
120kg x 12
120kg x 11
120kg x 10

Nautilus Machine Crunch
95kg x 20
95kg x 16
95kg x 15

Arms – 17/04/26

Single Arm Cuff Triceps Extensions
17.5kg x 13
17.5kg x 12
17.5kg x 12

Single Arm Bayesian Curl
20kg x 12
20kg x 12
20kg x 10

Single Arm Cable Overhead Extensions
15kg x 12
15kg x 11
15kg x 10

EZ Bar Cable Curls
40kg x 13
40kg x 12
40kg x 12

Rope Hammer Curls
30kg x 15
30kg x 13
30kg x 12
30kg x 12

Weighted Triceps Dips
BW + 20kg x 12
BW + 20kg x 12
BW + 20kg x 11
BW x 15

Legs – 18/04/26

Seated Leg Curl
125kg x 12
125kg x 10
105kg x 13

Leg Extensions
132.5kg x 20
132.5kg x 16
132.5kg x 15

Hack Squat
280kg x 10
280kg x 9

Leg Press
360kg x 10
320kg x 13

Lying Leg Curl
92.5kg x 16
92.5kg x 14
92.5kg x 13

Single Leg Toe Press
170kg x 13
170kg x 12
170kg x 13

Rest day today, then back at it tomorrow.

 

[Louie]

Beginning next week, I will introduce two additional compounds: 2 mg of retatrutide weekly and 30 mg of Anavar daily.

 

[Louie]

Monday morning update

Week 3 of the cut

Cycle
400 mg Test E / week
300 mg Primo / week
300 mg Mast E / week
30mg anavar (SubL 45min pre-workout) --> Starting today
4 IU HGH daily
2mg Retatrutide / week --> Started today
5mg Cialis / daily

Calories:
3600 kcals on training days
3200 kcals on rest days

Bodyweight average at 106,8kg (-1,2kg since the start).

CHEST + DELTS 20/04/26

Incline smith press
120kg x 8
100kg x 11

Nautilus flat chest press
150kg x 8
120kg x 12
120kg x 10

Nautilus decline press
140kg x 8
120kg x 12
120kg x 10

Cable flys
25kg x 18
25kg x 16
25kg x 14

Single arm cable lateral raises
10kg x 15
10kg x 13
10kg x 12

Dumbell side lateral raises
17,5kg x 20
17,5kg x 18
17,5kg x 15 ds 12,5kg x 12 ds 7,5kg x 10

Reverse pec deck
97,5kg x 16
102,5kg x 15
102,5kg x 15

Solid workout, strenght is holding steady!

 

[Louie]

BACK & ABS 21/04/26

Single arm cable lat pulldowns
50kg x 12
50kg x 11

Single arm cable horizontal row
50kg x 13
50kg x 12

Bent over paused barbell rows
80kg x 15
90kg x 13
95kg x 12

Chest supported neutral grip row
120kg x 12
120kg x 11
120kg x 10

Cable pull-overs
40kg x 15
40kg x 13
40kg x 12

Leg raises
7,5kg + BW x 3 sets of 20

Deload workouts this week because of some minor pains here and there. Lower back, right shoulder and elbow are playing games. So not going to push it to much and really going for good quality technique. If it’s not getting better in a few days i’ll get a few rest days and a deep tissue massage.

 

[Louie]

Always happy when the US pharmacies touchdown arrives!

 

[Louie]

 

[Louie]

Very intense legday!

Lying leg curls
92,5kg x 15
92,5kg x 15
92,5kg x 15 ds 72,5kg x 12 ds 62,5kg x 10 + 10 partials

Leg extensions
132,5kg x 22
132,5kg x 18
132,5kg x 15

Leg press
160kg x 8
240kg x 8
320kg x 8
400kg x 8

Hack squats
240kg x 12
240kg x 10

Walking lunges
Bw x 40

Seated leg curls
132,5kg x 12
132,5kg x 11
132,5kg x 10