Louies comeback log

[Rigeu]

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.

 

[Rigeu]

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.

 

[Rigeu]

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

 

[Rigeu]

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!

 

[Rigeu]

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.