Overload Strength & Conditioning

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Overload Strength & Conditioning Health and Well Being Lifestyle

25/10/2026

The pest is back… and so are the brothers who retired 5 retirements ago 😂🏉

Another year at Aotearoa Rugby League Nationals with AKL_MAORI🔵⚪️🟢 . Back as the trainer… or the pest, depending on who you ask 😂

Thank you for the opportunity, brothers. Grateful to be part of this campaign and support through sponsorship. Seeing our Boss Projekt logo on the boys’ strip was a proud moment 🙌🏽

We fell short and didn’t get the job done in the end Yeap it suck’s, but proud of my brothers and there’s plenty to take away and build on.

To my brothers coming out of retirement for the 5th or 6th time 🤣 Good to see you lace up alongside the young bucks again. Still a bit left in the tank, eaaaaaah!

More memories. More brotherhood. Another chapter representing our people. We come back better, together 🤝🏽

🔵Tāmaki Makaurau.
🟢Tāmaki Tū.
⚪️Tāmaki Toa.

Tag that brother who reckons this was his LAST tournament 👀😂

20/10/2026

🚨 CAUGHT IN 4K SKIPPING REPS! 😂💀

Bro thought he could sneak a few reps past the coach and call it a day. 😭🤣

Unfortunately for him… GOACH SEES EVERYTHING! 👀

You can cheat your rep count, but you can’t cheat Goach! 😂

No shortcuts around here. We finish what we start! 💪🏽

🤣 TAG that one mate who counts 6 reps as 10! 👇🏽

Most people don’t quit the gym because they’re lazy.They quit because they try to change EVERYTHING at once.💪🏽6 workouts...
29/09/2026

Most people don’t quit the gym because they’re lazy.

They quit because they try to change EVERYTHING at once.

💪🏽6 workouts.
🍽️Perfect food.
🚶10,000+ steps.
🍔No takeaways.
🍩No treats.
⚠️No mistakes.

Then one bad day happens…

And suddenly it becomes:

“I’ll start again Monday.”

That cycle keeps people stuck for years.

The truth is, you don’t need a perfect plan.

You need a plan you can actually stick to when life gets busy.

At Boss Projekt, we keep it simple:

🏋🏽 Training that fits your level
🥗 Simple nutrition you can maintain
🚶🏽 Daily movement
📊 Progress tracking
🤝 Accountability and support

No extreme diets.

No punishment workouts.

No starting from zero every Monday.

Just consistent work.

🧱Brick by Brick🧱

Swipe through and be real with yourself…

Which slide sounded most like you?

And if you’re ready to make a proper change:

DM us “CHANGE” to start.

23/09/2026

Imagine getting to December and saying… “I actually finished what I started.” 💪🏽🔥

Work. Kids. Life.
It’s easy to keep putting yourself last.

Let’s make the next 10 weeks count.

BETTER YOU CHALLENGE
START: 28 September226
ENDS: 6 December 2026

Missed the 12-week start? This is your chance to jump in 🙌🏽

Whether you’re working towards fat loss, building muscle or getting consistent again, here’s what you get:

✅ Structured 6-day gym programme
✅ Nutrition guidance and meal plans
✅ Recovery and mobility guidance
✅ Training and progress tracking through the BOSS PROJEKT app
✅ 1–2 group sessions with me each week for local members

Everything laid out so you can focus on showing up and putting in the work.

💰 $5,000 total challenge cash prize pool

🏆 $1500 - Men’s Transformation
🏆 $1500 - Women’s Transformation
🏆 $1000 - Men’s Physique
🏆 $1000 - Women’s Physique
👀 Bonus Prizes As Well

New members: $99 rego + $9 per week.

Returning/current members: $50 rego + $9 per week.

Bring your partner, your mate or come meet the crew. Let’s finish the year with something to be proud of.

BETTER YOU STARTS BY STARTING.

👉 Tap the link in my bio, select “Better You Challenge” and sign up.

Fitnes

15/06/2026

🚨TYPES OF SETS, REPS & WEIGHTS ⤵️

Not enough people know why they’re doing the set.

Different sets have different jobs. Some build strength. Some build muscle. Some improve endurance. Some just leave you questioning your life choices. 😂

🔥 Warm-Up Sets
Prepare the body, activate the muscles, and get ready for heavier lifts.

🏋🏽 Working Sets
The money sets. The sets that drive strength, muscle growth, and progress.

📈 Pyramid Sets
Increase the weight while reducing the reps as you work towards heavier loads.

👑 1RM (One Rep Max)
Your heaviest lift for one clean rep. Test it. Don’t chase it every week.

💪🏽 Compound Sets
Two exercises back-to-back for the SAME muscle group. More fatigue. More burn. More growth.

⚡️ Supersets
Two exercises back-to-back for DIFFERENT muscle groups. More work in less time.

🔥🔥 Drop Sets
Drop the weight and keep going. The goal is to push the muscle beyond fatigue and squeeze out extra quality reps.

The best training programs don’t just tell you what exercise to do.

They tell you:
✅ What set style to use
✅ How many reps to perform
✅ How heavy to lift
✅ Why you’re doing it

Train with purpose.

Not just because your gym bro said “trust me.” 😂

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Auckland

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