An Onshore & Offshore Training Log

04/03/2024 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 6 @ 80kg
2 x 3 @ 130kg
1 x 3 @ 160kg
1 x 3 @ 180kg
1 x 3 @ 190kg

Swiss Bar Floor Press
2 x 8 @ 55kg
1 x 3 @ 85kg
1 x 3 @ 95kg

Pullups
10 x 1 @ BW

Axle Rows
1 x 8 @ 80kg
1 x 8 @ 90kg
1 x 8 @ 100kg

06/03/2024 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 5 @ 52kg
2 x 3 @ 72kg
1 x 3 @ 82kg
3 x 2 @ 92kg

Yoke Strict Press
2 x 2 @ 74kg
1 x 2 @ 84kg
3 x 1 @ 84kg

Single Arm Viking Press R & L
1 x 8 @ 10kg
1 x 8 @ 20kg
1 x 8 @ 30kg

08/03/2024 The Mill Gym, Drumblade, Aberdeenshire

SSB
3 x 5 @ 62kg
2 x 3 @ 102kg
1 x 3 @ 132kg
1 x 3 @ 142kg
1 x 3 @ 162kg

SSB Box Squat
2 x 6 @ 62kg
1 x 5 @ 102kg
1 x 5 @ 122kg

Bench
1 x 8 @ 50kg
2 x 5 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 85kg
1 x 3 @ 90kg

Incline
3 x 8 @ 60kg

11/03/2024 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 6 @ 80kg
2 x 3 @ 130kg
1 x 2 @ 170kg
1 x 2 @ 190kg
1 x 3 @ 200kg

18/03/2024 The Fitness Centre, Port of Spain, Trinidad

Deadlift
3 x 10 @ 60kg
2 x 3 @ 102kg
2 x 3 @ 142kg
1 x 3 @ 185kg
1 x 4 @ 225kg

Zercher Squat
4 x 4 @ 60kg
2 x 3 @ 102kg
1 x 3 @ 125kg
1 x 3 @ 134kg
1 x 3 @ 143kg

16/04/2024 The Mill Gym, Drumblade, Aberdeenshire

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

SSB Box Squat
2 x 6 @ 62kg
3 x 3 @ 102kg

Bench
5 x 8 @ 60kg

Pullovers
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 20kg

18/04/2024 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 8 @ 80kg
2 x 3 @ 130kg
1 x 3 @ 160kg
3 x 3 @ 180kg

Single Arm Deadlift L & R
3 3 3 3 5 @ 60kg

Pullups
10 x 1 @ BW

20/04/2024 The Mill Gym, Drumblade, Aberdeenshire

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

Strict Yoke Press
3 x 3 @ 74kg
3 x 2 @ 84kg
3 x 1 @ 90kg

Dips
5 x 2 @ BW

Rev Grip Bench
3 x 8 @ 60kg

23/04/2024 The Mill Gym, Drumblade, Aberdeenshire

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

Power Clean
6 x 1 @ 60kg
6 x 1 @ 90kg

Bench
5 x 8 @ 65kg

Pullover
1 x 10 @ 10kg
1 x 10 @ 20kg
1 x 10 @ 25kg

25/04/2024 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 8 @ 80kg
3 x 3 @ 130kg
1 x 3 @ 170kg
3 x 3 @ 190kg

Single Arm Deadlift R & L
1 x 3 @ 60kg
2 x 3 @ 70kg
1 x 3 @ 80kg

Pullups
10 x 1 @ BW

Oly Bar Curls
3 x 6 @ 40kg

27/04/2024 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 6 @ 52kg
3 x 3 @ 72kg
3 x 3 @ 85kg

Yoke Strict Press
3 x 4 @ 74kg
2 x 3 @ 84kg
3 x 1 @ 94kg

Dips
5 x 3 @ BW

Rev Grip Bench
3 x 8 @ 65kg

30/04/2024 The Mill Gym, Drumblade, Aberdeenshire

SSB
3 x 6 @ 62kg
2 x 3 @ 102kg
1 x 3 @ 132kg
1 x 3 @ 152kg
1 x 1 @ 162kg
1 x 1 @ 172kg
1 x 1 @ 182kg

SSB Box Squat
2 x 6 @ 102kg
3 x 3 @ 122kg

Bench
2 x 6 @ 50kg
3 x 8 @ 70kg

03/05/2024 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 6 @ 80kg
2 x 3 @ 130kg
1 x 2 @ 170kg
3 x 2 @ 200kg

Single Arm Deadlift R & L
2 x 3 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 85kg

Pulldowns
1 x 10 @ 20kg
1 x 10 @ 30kg
1 x 10 @ 40kg
1 x 10 @ 50kg

Bands for Bi & Hammer Curls

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

Trap Bar Strict Press
3 x 5 @ 52kg
2 x 3 @ 72kg
1 x 2 @ 82kg
1 x 2 @ 92kg
1 x 1 @ 97kg

Yoke Strict Press
2 x 3 @ 74kg
1 x 3 @ 84kg
1 x 1 @ 94kg
1 x 1 @ 100kg

Dips
5 x 4 @ BW

Rev Grip Bench
1 x 6 @ 60kg
3 x 8 @ 70kg

09/05/2024 The Fitness Centre, Port of Spain, Trinidad

Squat
3 x 5 @ 60kg
5 x 3 @ 102kg

Bench
2 x 5 @ 60kg
3 x 8 @ 75kg

Leg Extension
Calf Raises