boyce79
January 14, 2023, 2:43pm
2329
C C5
Deadlift
100kg x 10
140kg x 8
180kg x 10
200kg x 5
220kg x 3
Rdl
180kg x 4
Incline db bench
20kg x 10
25kg x 8
30kg x 6
35kg x 4
37.5kg x 10
37.5kg x 8
30kg x 11
Wide grip lat pull down
40kg x 10
47kg x 8
57kg x 13
57kg x 10
47kg x 12
Rear delt cable fly
3 x 10
Db lateral raises
7.5kg x 16
7.5kg x 16
7.5kg x 14
Bb curl
25kg x 12
30kg x 10
Dips
18
6 Likes
boyce79
January 16, 2023, 6:33am
2330
D C5
Hack Squat
40kg x 10
80kg x 8
100kg x 6
110kg x 4
115kg x 15
115kg x 10
80kg x 12
Hammer strength shoulder press was out of order so:
Shoulder press machine
32.5kg x 10
35kg x 8
42.5kg x 6
50kg x 8
45kg x 7
37.5kg x 7
Seated leg curl
42.5kg x 10
62.5kg x 12
62.5kg x 10
52.5.kg x 11
High to low cable fly
5kg x 20
7.5kg x 20
10kg x 20
12.5kg x 12
7.5kg x 17
Rear delt cable fly
2.5kg x 26
5kg x 10
7.5kg x 10
Ez bar skull crushers
20kg x 18
20kg x 13
20kg x 8
Ez bar Preacher curl
20kg x 10
20kg x 8
20kg x 7
6 Likes
boyce79
January 20, 2023, 8:21am
2331
A C6
Leg press
80kg x 10
120kg x 8
160kg x 6
200kg x 4
235kg x 14
235kg x 12
200kg x 14
Hammer strength chest press
20kg x 10
30kg x 8
40kg x 6
50kg x 4
52.5kg x 13
52.5kg x 8
40kg x 10
Seated cable row mag bar
42kg x 10
49kg x 8
56kg x 6
63kg x 4
70kg x 12
70kg x 8
56kg x 15
Cuffed cable y raises
3.75kg x 20
6.25kg x 12
6.25kg x 8
3.75kg x 19
Ez bar Preacher curl
20kg x 14
20kg x 12
Oh Triceps ext
30kg x 25
36kg x 14
7 Likes
simo74
January 20, 2023, 9:36pm
2332
Nice to see you still hammering away mate.
boyce79
January 21, 2023, 7:22am
2333
Thanks, I’m enjoying doing a full body split. Managing to add weight session to session on most lifts.
1 Like
boyce79
January 23, 2023, 6:37am
2334
B C6
Shoulder press
20kg x 10
30kg x 8
40kg x 6
50kg x 4
55kg x 10 + 2 push press
55kg x 6 + 2 push press
45kg x 11
Chin up
10
7
3
2
2
Fly machine
65kg x 8
72.5kg x 6
85kg x 4
90kg x 13
90kg x 9
72.5kg x 10
Cross body cable triceps ext
14kg x 20
23kg x 10
18kg x 12
14kg x 12
Face pulls
14kg x 20
18kg x 20
23kg x 20
Single arm cable biceps curl
9kg x 14
14kg x 12
18kg x 8
18kg x 8
6 Likes
boyce79
January 25, 2023, 12:46pm
2335
C C6
Deadlift
100kg x 8
140kg x 6
160 x 4
180kg x 2
200kg x 2
220kg x 2
240kg x 1
252.5kg Pr attempt fail.
220kg x 3
Incline db bench.
20kg x 10
25kg x 8
30kg x 6
35kg x 4
37.5kg x 13
37.5kg x 8
30kg x 13
Rear delt cable fly
2.5kg x 30
5kg x 20
7.5kg x 10
5kg x 18
V handle Triceps ext
21kg x 20
28kg x 12
28kg x 10
Biceps cable curl
17.5kg x 20
24.5kg x 10
21kg x 10
Db lateral raises
7.5kg x 20
7.5kg x 17
7.5kg x 11 ss 20kg bnp x 12
7.5kg x 9 ss 20kg bnp x 12
6 Likes
boyce79
January 28, 2023, 8:45am
2336
D C6
Squat
60kg x 10
80kg x 8
100kg x 6
120kg x 4
130kg x 2
140kg x 5
140kg x 4
Hammer strength shoulder press
10kg x 10
15kg x 10
20kg x 8
25kg x 6
30kg x 4
35kg x 12
35kg x 8
30kg x 9
High to low cable fly
5kg x 20
7.5kg x 20
10kg x 20
12.5kg x 14
7.5kg x 20
Rear delt cable fly
2.5kg x 30
5kg x 20
7.5kg x 12
Ez bar Preacher curl
20kg x 20
25kg x 7
20kg x 9
Oh Triceps ext
21kg x 20
24.5kg x 12
5 Likes
boyce79
February 4, 2023, 11:28am
2337
Post deload week fuckabout
Incline bench
20kg x 8
40kg x 6
50kg x 6
60kg x 5
70kg x 5
80kg x 5
90kg x 4
70kg x 12
70kg x 8
60kg x 8
Lat pull downs
40kg x 30
60kg x 10
70kg x 8
60kg x 9
Seated 3d smith press
Bar x 15
10kg x 10
15kg x 5
5kg x 8
Some face pull, biceps and triceps.
6 Likes
boyce79
February 7, 2023, 6:30am
2338
Push A
Bench
20kg x 10
40kg x 8
60kg x 6
80kg x 4
90kg x 8
90kg x 6
90kg x 5
70kg x 15
Fly machine
65kg x 20
72.5kg x 12
80kg x 10
80kg x 8
Db shoulder press
15kg x 10
20kg x 8
25kg x 8
25kg x 7
25kg x 7
20kg x 13
Cable y raises
3.75kg x 20
6.25kg x 10
5.25kg x 10
4.6kg x 8
Triceps ext
23kg x 20
23kg x 14
5 Likes
boyce79
February 8, 2023, 6:24am
2339
Pull A W1
Lat prayers
17.5kg x 20
24.5kg x 20
28kg x 17
28kg x 13
Lat pull downs
40kg x 12
47kg x 10
57kg x 6
47kg x 12
Machine row
42.4kg x 10
50kg x 10
57.5kg x 10
65kg x 10
65kg x 10
High pull row
23kg x 20
30kg x 17
36kg x 11
30kg x 19
Db shrugs
22.5kg x 10
30kg x 16
30kg x 16
30kg x 16
Cable curls
17.5kg x 23
21kg x 15
21kg x 12
6 Likes
boyce79
February 10, 2023, 6:33am
2340
Legs A W1
Leg press
80kg x 10
120kg x 8
160kg x 6
200kg x 4
240kg x 14
240kg x 12
200kg x 10
Rdl (very slow, locked knee, deep stretch)
60kg x 10
60kg x 10
60kg x 10
Standing Glute machine
27.5kg x 10
35kg x 10
42.5kg x 10
Standing calf raise
40kg x 10
50kg x 10
60kg x 12
60kg x 12
60kg x 12
Oh Triceps ext
11.25kg x 20
13.75kg x 10
16.25kg x 10
18.75kg x 10
Face pulls
3 x 20
7 Likes
Doing some good work here Boyce
1 Like
boyce79
February 12, 2023, 3:17am
2342
Thanks, been back into regular training after several months of inconsistency.
Alcohol consumption has all bit stopped and am improving food choices, so expect some decent progress soon.
How have you been?
Honestly… life has been hard over the last few years. But I decided that anything can change for the better one step at a time. So I’m doing just that. I saw your transformation that was awesome
1 Like
boyce79
February 14, 2023, 6:48am
2344
Last 18months have been pretty stressfull for me. Its easy to let the gym slip sometimes, but i feel so much better for going.
3 Likes
boyce79
February 14, 2023, 6:48am
2345
Push B C1
Hammer strength shoulder press
5kg x 20
10kg x 10
15kg x 8
20kg x 6
25kg x 4
30kg x 2
35kg x 11
35kg x 11
35kg x 8
30kg x 15
Db lateral raises
7.5kg x 20
10kg x 16
12.5kg x 10
10kg x 11
7.5kg x 13
Hammer strength iso chest press
20kg x 20
30kg x 10
40kg x 8
45kg x 6
50kg x 4
55kg x 8
55kg x 6
55kg x 5
45kg x 6
Mid to high cable fly
11.25kg x 8
8.75kg x 8
6.25kg x 12
6.25kg x 9
V handle Triceps ext
18.75kg x 20
23.75kg x 20
28.75kg x 19
26.25kg x 15
5 Likes
hel320
February 15, 2023, 1:45am
2346
That is a lot of sets. Good work.
1 Like
boyce79
February 15, 2023, 6:38am
2347
Pull B C1
Cable row wide ng
42kg x 10
49kg x 8
56kg x 6
63kg x 12
63kg x 10
63kg x 9
49kg x 15
Assisted pull ups
65kg x 9
57.5kg x 8
50kg x 8
50kg x 8
50kg x 8
High pull row
23kg x 20
30kg x 17
36kg x 15
36kg x 13
Db shrugs
30kg x 18
30kg x 18
30kg x 18
Ez bar Preacher curl
10kg x 20
15kg x 15
15kg x 15
5 Likes
boyce79
February 18, 2023, 11:38am
2348
Legs B C1
Squat
60kg x 10
80kg x 5 paused
100kg x 5
120kg x 5
130kg x 3
120kg x 4
Squat felt really off, at a smaller gym, 1st bar was bent, didnt notice at first, then put off by soft rubber floor mats.
Dl
100kg x 5
140kg x 5
180kg x 8
200kg x 2
220kg x 3
180kg x 5 floating
Some face pulls and rear delt flys
Biceps curls
3 x 20
Leg press calf raise
80kg x 16
80kg x 16
80kg x 20
80kg x 15
Leg ext
3 x 12
5 Likes