An Onshore & Offshore Training Log

05/01/2024 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 8 @ 52kg
3 x 3 @ 72kg
3 x 2 @ 82kg
5 x 1 @ 85kg

Strict Press weight suspended on lift slings
2 x 5 @ 40kg
3 x 5 @ 65kg

Incline Press
2 x 6 @ 50kg
1 x 6 @ 60kg
1 x 5 @ 70kg
3 x 5 @ 80kg

08/01/2024 The Mill Gym, Drumblade, Aberdeenshire

SSB
3 x 6 @ 62kg
3 x 3 @ 102kg
3 x 3 @ 142kg

Squat & BTN Press
3 x 1 @ 50kg
3 x 1 @ 60kg
3 x 1 @ 70kg

Resistance Band Leg Extension

Pullups
5 x 1 @ BW
5 x 2 @ BW

10/01/2024 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 8 @ 80kg
2 x 3 @ 130kg
1 x 3 @ 170kg
1 x 3 @ 200kg
1 x 3 @ 210kg

Bench
1 x 8 @ 50kg
1 x 8 @ 70kg
3 x 5 @ 80kg

Axle Rows
5 x 8 @ 80kg

13/01/2024 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 5 @ 52kg
3 x 3 @ 72kg
3 x 2 @ 82kg
5 x 1 @ 90kg

Strict Press weight suspended on lift slings
2 x 5 @ 50kg
3 x 3 @ 70kg

Incline Press
2 x 6 @ 50kg
1 x 5 @ 70kg
1 x 5 @ 80kg
1 x 5 @ 90kg

22/01/2024 The Fitness Centre, Port of Spain, Trinidad

Deadlift
3 x 8 @ 60kg
3 x 3 @ 102kg
2 x 3 @ 142kg
1 x 3 @ 185kg
1 x 3 @ 215kg
1 x 3 @ 225kg

Seated Rows
Cable Pulls

30/01/2024 The Fitness Centre, Port of Spain, Trinidad

Zercher Squat
4 x 5 @ 60kg
2 x 3 @ 102kg
1 x 3 @ 125kg
1 x 3 @ 135kg

Strict Press
3 x 6 @ 52kg
6 x 5 @ 60kg

04/02/2024 The Fitness Centre, Port of Spain, Trinidad

Deadlift
3 x 8 @ 60kg
3 x 3 @ 102kg
2 x 3 @ 143Kg
1 x 3 @ 185kg
1 x 3 @ 215kg
1 x 3 @ 230kg

Seated Row Machine

Bench
3 x 10 @ 60kg

Single Arm Cable Rows

Hyper-extensions

06/02/2024 The Fitness Centre, Port of Spain, Trinidad

Strict Press
3 x 6 @ 50kg
2 x 3 @ 60kg
1 x 3 @ 70kg
5 x 3 @ 80kg

Zercher Squat
3 x 5 @ 60kg
1 x 3 @ 100kg
1 x 3 @ 125kg
1 x 3 @ 135kg
1 x 3 @ 142kg

06/02/2024 The Fitness Centre, Port of Spain, Trinidad

Strict Press
3 x 6 @ 50kg
2 x 3 @ 60kg
1 x 3 @ 70kg
5 x 3 @ 80kg

Zercher Squat
3 x 5 @ 60kg
1 x 3 @ 100kg
1 x 3 @ 125kg
1 x 3 @ 135kg
1 x 3 @ 142kg

19/02/2024 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 6 @ 80kg
5 x 3 @ 130kg

Swiss Bar Floor Press
3 x 8 @ 50kg
5 x 3 @ 80kg

Pullups
10 x 1 @ BW

Oly Bar Bi & Rev Curls

21/02/2024 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 6 @ 52kg
3 x 3 @ 72kg
3 x 3 @ 82kg

Yoke Strict Press
3 x 1 @ 74kg
5 x 1 @ 84kg

Single Arm Viking Press (R & L)
2 x 8 @ 10kg
3 x 8 @ 20kg

Bands for Pushdowns & Tri Extensions

23/02/2024 The Mill Gym, Drumblade, Aberdeenshire

SSB
4 x 5 @ 62kg
3 x 3 @ 102kg
3 x 3 @ 132kg

Power Cleans
5 x 1 @ 60kg
5 x 1 @ 80kg
5 x 1 @ 90kg

26/02/2024 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 6 @ 80kg
2 x 3 @ 120kg
3 x 3 @ 150kg

Swiss Bar Floor Press
2 x 8 @ 55kg
2 x 5 @ 75kg
3 x 3 @ 90kg

Pullups
10 x 1 @ BW

Axle Rows
3 x 5 @ 80kg

28/02/2024 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 6 @ 52kg
3 x 3 @ 72kg
1 x 3 @ 82kg
3 x 3 @ 87kg

Strict Yoke Press
3 x 1 @ 74kg
3 x 1 @ 84kg
3 x 1 @ 89kg

Single Arm Viking Press
2 x 8 @ 10kg
1 x 8 @ 20kg
1 x 8 @ 25kg

01/03/2024 The Mill Gym, Drumblade, Aberdeenshire

SSB
3 x 6 @ 62kg
3 x 3 @ 102kg
1 x 3 @ 132kg
1 x 3 @ 142kg
1 x 3 @ 152kg

Bench
3 x 5 @ 60kg
3 x 3 @ 80kg

Power Cleans
6 x 1 @ 60kg
3 x 1 @ 80kg
2 x 1 @ 90kg
3 x 1 @ 95kg