Let The Dog Drive The Bus

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

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

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

Nice to see you still hammering away mate.

Thanks, I’m enjoying doing a full body split. Managing to add weight session to session on most lifts.

1 Like

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

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

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

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

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

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

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 :slight_smile:

1 Like

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 :slight_smile:

1 Like

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

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

That is a lot of sets. Good work.

1 Like

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

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