Louies comeback log

[Rigeu]

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_]

Next week it’s back to normal working routine

is this good or bad

 

[Rigeu]

is this good or bad

Haha both… it means less sleep but overall routine improves from work, food timing and workong out

 

[Rigeu]

Touchdown from @US-pharmacies came in yesterday!

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

Get your stuff at us-pharmacies.net - Dependable products Exceptional service - US Pharmacies

 

[Rigeu]

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.

 

[Rigeu]

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.

 

[Rigeu]

First day back yesterday. Starting with a training split from John Meadows! Low volume but high intensity


LEGS

Seated leg curls
132,5kg x 10 ds 107,5kg x 8 + 10 partials

Leg extensions
132,5kg x 20
132,5kg x 18
132,5kg x 15

Hack squat
300kg x 8
250kg x 12

Leg press
280kg x 10 rp x 8 rp x 6

Stiff legged barbell deadlift
180kg x 8
180kg x 7

Single leg toe press
142,5kg x 15
142,5kg x 14
142,5kg x 13

 

[Rigeu]

Workouts from past week!

WEDNESDAY 21/01/26

Push

Flat db press
50kg x 10
50kg x 8 ds 40kg x 7

Nautilus decline press
120kg x 8
120kg x 8

Cable crossovers
25kg x 14
25kg x 10 rp x 7 rp x 5

Dips
BW X 12
BW X 11
BW X 11

Dumbell side lateral raises
15kg x 20
15kg x 20
15kg x 20

Nautilus neutral grip shoulder press
90kg x 9
90kg x 8
90kg x 8

Cross body cable extensions
12,5kg x 13
12,5kg x 11
12,5kg x 10

Samurai triceps cable extensions
10kg x 16
10kg x 13
10kg x 12

THURSDAY 22/01/26

PULL

Chest supported t-bar row
75kg x 14
85kg x 11

Assisted pull-ups
50kg x 15
50kg x 13
50kg x 11

Single arm Leverage high row
50kg x 12
50kg x 12

Nautilus leverage row
80kg x 12
90kg x 8 ds 60kg x 10

Wide grip cable row
105kg x 15
105kg x 12

Reverse pec deck
80kg x 15 + 3 partials
80kg x 13 + 3 partials
80kg x 12 + 3 partials

Baysin cable curl
17,5kg x 15
17,5kg x 13
17,5kg x 10

DB hammer curls
20kg x 10
17,5kg x 12
17,5kg x 10

Leg raises
4 sets x 25 reps

SATURDAY 24/01/25

ARMS/CALVES

Standing DB curls
17,5kg x 12
17,5kg x 12
17,5kg x 12

Ez bar preacher curls
40kg x 11
40kg x 10
40kg x 10

Seated DB hammer curls
15kg x 12
15kg x 12
15kg x 12

Dual handle cable pushdowns
30kg x 12
30kg x 11
30kg x 10

Overhead dual rope cable extensions
25kg x 12
25kg x 12
25kg x 11

Lying Kettlebel extensions
16kg x 12
16kg x 12
16kg x 12

Nautilus dip machine
90kg x 12
90kg x 12
90kg x 12

Nautilus side lateral raise machine
40kg x 20
40kg x 18
40kg x 16
40kg x 15

Seated calf raises
75kg x 17 + 3 partials
75kg x 15 + 3 partials
75kg x 13 + 3 partials
75kg x 12 + 3 partials

SUNDAY 25/01/26

LEGS

Hack squat
250kg x 12
250kg x 11
250kg x 10
250kg x 10

Leg extensions
132,5kg x 15
132,5kg x 13
120kg x 16
120kg x 15

Leg press
300kg x 14
300kg x 12
270kg x 16
250kg x 15

Lying leg curl
92,5kg x 15
92,5kg x 13
70kg x 15

Seated leg curl
90kg x 12
90kg x 11

 

[Rigeu]

Alright little update!

I’ve dropped down my stack for the last 6 weeks to go into a little health phase since i got a ECG planned at the end of february.

Right now i’m running:
200mg test e /week
200mg mast e /week
4 iu HGH / day
250 iu hcg / 2x week

Maintaining bodyweight just fine on this. Focussing on sleep and recovery even more right now to keep progressing.

Unfortunately i’m breaking out with acne the last 2 months.. tried about everything possible but it’s still not managed. So i’m starting with a low dose of accutane right now (20mg).

Goal right now is to maintain until end of february and if everything is alright, i might go into a growing phase for upcoming summer. Half of it will be in a surplus and the other half of it will be cutting to get in really good shape.

 

[Rigeu]

Current shape:

Little bit flatter and less hard but we keep going!

 

[US-pharmacies]

Great job!
USP

 

[Rigeu]

Really good workouts so far this week!

MONDAY 02/02/26

LEGS

Lying leg curls
132,5kg x 10
132,5kg x 10
132,5kg x 10 ds 107,5kg x 10 + 10 partials

Leg extensions
132,5kg x 21
132,5kg x 16
132,5kg x 15 ds 100kg x 9

Hack squat
300kg x 8
260kg x 12

Leg press
320kg x 12
320kg x 10 ds 240kg x 10

Stiff legged db deadlifts
60kg x 15
60kg x 15
60kg x 15

Single leg horizontal leg press
140kg x 12
140kg x 12

Seated calf raises
90kg x 12
90kg x 10
70kg x 15
70kg x 13

TUESDAY 03/02/26

Push

Flat db press
50kg x 12
50kg x 10

Nautilus decline press
120kg x 11
120kg x 9

Nautilus shoulder press
140kg x 8
120kg x 11

Cable crossovers
25kg x 14
25kg x 13 rp x 7 rp x 5

Dips
BW X 15
BW X 13
BW X 12

Dumbell side lateral raises
17,5kg x 20
17,5kg x 16
17,5kg x 15 ds 10kg x 12

Samurai triceps cable extensions
12,5kg x 13
12,5kg x 12
12,5kg x 11

Dual rope pushdowns
25kg x 15
25kg x 15
25kg x 15

 

[Rigeu]

Nice touchdown from US came in yesterday

 

[Rigeu]

US-Pharmacies all the way

 

[Rigeu]

Workouts this week. Overall progression on most lifts. Really good week!

MONDAY 09/02/25

PULL

One arm leverage nautilus row
80kg x 10
80kg x 9

One arm leverage nautilus high row
55kg x 10
55kg x 10
55kg x 10

Straight bar cable pullovers
40kg x 15
40kg x 13
40kg x 12

Chest supported t-bar row
60kg x 11
60kg x 9
60kg x 8 ds 50kg x 8 ds 35kg x 8

Reverse pec deck
82,5kg x 15
82,5kg x 13
82,5kg x 12

Bayisin cable curl
20kg x 12
20kg x 10
17,5kg x 13

DB concentration curl
15kg x 13
15kg x 12
15kg x 10

TUESDAY 10/02/26

LEGS

Lying leg curls
92,5kg x 15
92,5kg x 13 rp x 2
92,5kg x 12 rp x 3 rp

Hack squat
300kg x 9
260kg x 13

Bulgarian split squat
50kg x 14
50kg x 12 (8 sec iso hold + ds) 30kg x 8 (8 sec iso hold + ds) BW x 8

Leg press
250kg x 20
250kg x 20

GHR
40kg x 12
40kg x 11
40kg x 10

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

THURSDAY 12/02/26

Push

Flat db press
55kg x 9
50kg x 11

Nautilus decline press
125kg x 12
125kg x 9

Nautilus shoulder press
140kg x 9
120kg x 12

Dips
BW + 5kg X 12
BW +5kg X 13
BW X 12

Cable crossovers
25kg x 15
25kg x 13 rp x 7 rp x 5

Dumbell Y-raises
15kg x 15
15kg x 15
15kg x 15

Nautilus side lateral raises
52,5kg x 15
52,5kg x 13
52,5kg x 12

Samurai triceps cable extensions
12,5kg x 16
12,5kg x 14
12,5kg x 12

Dual cable pushdowns
25kg x 10
20kg x 12
20kg x 12

FRIDAY 13/02/26

PULL

One arm leverage nautilus row
80kg x 12
80kg x 11

One arm leverage nautilus high row
60kg x 10
60kg x 10
60kg x 10

Chest supported t-bar row
65kg x 12
65kg x 12
65kg x 12

Straight bar cable pulldowns
90kg x 15
90kg x 13
90kg x 12

Neutral grip cable row (rear delt)
75kg x 15
75kg x 15
75kg x 13

EZ bar cable curl
40kg x 13
40kg x 12
40kg x 11

DB hammer curl
17,5kg x 15
17,5kg x 13
17,5kg x 12

Nautilus crunch machine
80kg x 20
80kg x 20
80kg x 20

SUNDAY 15/02/26

LEGS

Hack squat
280kg x 11
280kg x 11
280kg x 9
280kg x 8

Leg extensions
132,5kg x 17
132,5kg x 15
120kg x 20
120kg x 16

Leg press
320kg x 11
320kg x 11
280kg x 15
280kg x 15

Lying leg curl
92,5kg x 15
92,5kg x 13
75kg x 17

Seated leg curl
90kg x 13
90kg x 12
75kg x 16

 

[Rigeu]

Sorry for being so quit but i’ve had a busy week! Also got my ECG from the heart done last saturday.

Heart is healthy and stable. LVEF ~65%, heart muscle thickness back to normal (from 15mm to 11mm) after lowering my total dosages the last 2 years, being on blood pressure meds, and everything looks good again. Great to see improvements since last year!

 

[Rigeu]

Touchdown from the best @US-pharmacies.

Going to make some plans for a new push up phase

 

[Rigeu]

New cycle will be the following from next week on. Actually the same as last time, but i’ll be sprinkle in some anavar when progress stalls:

Gear:
375mg test e / week
300mg primo / week
200mg mast e / week
4 iu hgh / day

Peptides:
1mg mots-c / day
500mcg Epithalon / pre bed
500mcg BPC157 / day
500mcg TB-500 / day

Calories stay the same to see how the body respons. 4200 on trainingdays and 3600 on rest days. 3-4 cardio sessions a week 20-30 min and 8000-10.000 steps a day.

The goal is to put on quality tissue and stay healthy! I’ll be going on holiday in june so will be doing a mini cut in april / May. I’m alwaysin decent shape so it wont take me long to get in great shape!

Bodyweight right now is around 107-108kg in the morning, fasted.

 

[US-pharmacies]

Touchdown from the best @US-pharmacies.

Going to make some plans for a new push up phase

Looks very good @US-pharmacies Power

 

[Killinit8]

Following. You a beast bro. GET IT

 

[Rigeu]

Following. You a beast bro. GET IT

Thanks bro!

 

[Rigeu]

Since starting a new cycle, also started a new trainingsprogram from John Meadows called The grandmaster. 1 week on and already got a lot fuller and starting to see strenght increases!

Week 1

MONDAY 02/03/26

Pull

Single arm nautilus leverage row
60kg x 12
65kg x 11

Single arm nautilus high row
65kg x 10
65kg x 10

Chest supported t-bar row
70kg x 10
70kg x 10
70kg x 10

Neutral grip cable row
95kg x 10
95kg x 10
95kg x 10

Cable pullovers
42,5kg x 14
42,5kg x 12

Nautilus machine shrugs
80kg x 30
80kg x 25

Leg raises
7,5kg + Bw x 20
7,5kg + Bw x 18
7,5kg + Bw x 16

TUESDAY 03/03/26

ARMS/CALVES

Superset 1: 4 sets
DB hammer curls 20kg x 8-10
Dual rope cable pushdowns 30kg x 12-15

Superset 2: 3 sets
Bayisin cable curl 17,5kg x 12-15
DB lying extensions 20kg x 10-12

Superset 3: 3 sets
DB concentration curl 17,5kg x 10-12
SA overhead cable extensions 17,5kg x 12-15

Seated calf raises
95kg x 12
95kg x 11
95kg x 11
95kg x 10

THURSDAY 05/03/26

LEGS

Seated leg curls
132,5kg x 13
132,5kg x 12

Leg extensions
132,5kg x 22
132,5kg x 20

Hack squats
300kg x 11
300kg x 9

Walking db lunges
32kg x 12
32kg x 12

GHR on hyperextensions
42,5kg x 15
42,5kg x 15
42,5kg x 15

FRIDAY 06/03/26

PUSH

Single leg toe press
160kg x 15
160kg x 15
160kg x 15
160kg x 15

Incline db press
55kg x 7
45kg x 10

Nautilus plate loaded flat chest press
140kg x 8
110kg x 12

Dips
BW X 18
BW X 16
BW X 14

Low cable crossovers
12,5kg x 15
12,5kg x 13
12,5kg x 12

Smith machine shoulder press
80kg x 10
80kg x 9
80kg x 8

Superset: 3 sets

Bent over dumbell rear lateral raises
15kg x 15 x 3
Dumbell side lateral raises
15kg x 15 x 3

Overhead rope extensions
25kg x 15
25kg x 13
25kg x 12

SUNDAY 08/03/26

Pull

Single arm nautilus leverage row
65kg x 13
70kg x 12

Single arm cable pulldowns
55kg x 12
50kg x 13

Chest supported t-bar row
70kg x 12
70kg x 12
70kg x 12

Neutral grip cable row
97,5kg x 12
97,5kg x 11
97,5kg x 10

Cable pullovers
42,5kg x 15
42,5kg x 13

Nautilus machine shrugs
80kg x 30
80kg x 25

Leg raises
7,5kg + Bw x 20
7,5kg + Bw x 18
7,5kg + Bw x 16

 

[Rigeu]

Workouts progressing very steady! Still got a legday to do to complete the week. Next week i promise to take some progress pics

Kcals increased to
4400 TD
3700 NTD

BW 108-108,5kg

Cycle has been the same:
Test e 300mg
Primo 300mg
Mast e 200mg
Hgh 4 iu / day

Few more weeks into a surplus before going into a cut before the summer.

WEEK 3

MONDAY 16/03/26

LEGS

Leg extensions
132,5kg x 22
132,5kg x 20

Hacksquat
310kg x 10
310kg x 7

Leg press
360kg x 11
360kg x 10

Seated leg curl
110kg x 13
110kg x 12
110kg x 11

Lying leg curl
92,5kg x 12
92,5kg x 10
77,5kg z 15

Adductor
92,5kg x 30
92,5kg x 25

TUESDAY 17/03/26

CHEST & SHOULDERS

Incline db press
55kg x 9
47,5kg x 11

Nautilus plate loaded flat chest press
140kg x 9
110kg x 13

Dips
BW + 5kg X 13
BW + 5kg X 12
BW + 5kg X 12

Low cable crossovers
15kg x 13
15kg x 12
15kg x 12

Smith machine shoulder press
85kg x 8
85kg x 8
85kg x 8

Reverse pec deck
95kg x 15
95kg x 15
95kg x 15

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

THURSDAY 19/03/26

BACK & ABS

Chest supported t-bar row
80kg x 12
85kg x 10

Single arm nautilus row
65kg x 12
70kg x 12

Nautilus high row
100kg x 12
100kg x 11
100kg x 10

Lat pulldowns
105kg x 12
105kg x 12
105kg x 12

Neutral grip cable row
95kg x 12
95kg x 12
75kg x 15

Nautilus machine crunch
90kg x 20
90kg x 18
90kg x 16

FRIDAY 20/03/26

ARMS/CALVES

Superset 1:
Dual cable pushdowns 30kg x 12 (4 sets)
Bent over cable extensions 25kg x 8 (4 sets)

Superset 2:
Dip machine 105kg x 12 (4 sets)
Nautilus preacher curl 45kg x 12 (4 sets)

Superset 3:
Bayisin curl 17,5kg x 10-12 (4 sets)
DB hammer curls 20kg x 8 (4 sets)

Seated calf raises
100kg x 12
100kg x 11
100kg x 11
100kg x 10

 

[Rigeu]

Touchdown by the best @US-pharmacies !

 

[Rigeu]

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

 

[Rigeu]

Current shape at 108kg, @US-pharmacies quality

 

[liverpool_96]

I'm jealous of the fact you are so lean and your foods are so high right now. You look great!

 

[Rigeu]

I'm jealous of the fact you are so lean and your foods are so high right now. You look great!

I’m really gifted with that all my life. But trust me bulking always is a chore. When i was competing and trying to gain as much muscle as possible it was always 5.5k or more kcals a day.

 

[Rigeu]

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.

 

[Rigeu]

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 205 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.