An Onshore & Offshore Training Log
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cowie05/09/12 @ 22:03
05/09/12 Mastrick Gym
Been suffering from man-flu lately so seemed like a good time to cut weights back and go again.
Deadlift
Warmups with 60 & 100kg's
5 x 5 @ 140kg
Incline Leg Press
5 x 5 @ 150kg
Log Press All reps from the deck
3 x 5 @ 60kg
Log Press From rack
3 x 5 @ 80kg
Flat Bench Log Press
Warmups with 60kg
3 x 5 @ 90kg
CG Pulldowns
5 x 5 @ 60kg
Been suffering from man-flu lately so seemed like a good time to cut weights back and go again.
Deadlift
Warmups with 60 & 100kg's
5 x 5 @ 140kg
Incline Leg Press
5 x 5 @ 150kg
Log Press All reps from the deck
3 x 5 @ 60kg
Log Press From rack
3 x 5 @ 80kg
Flat Bench Log Press
Warmups with 60kg
3 x 5 @ 90kg
CG Pulldowns
5 x 5 @ 60kg
cowie12/09/12 @ 23:36
Post Edited: 12.09.2012 @ 23:37 PM by cowie
12/09/12 Mastrick GymDeadlift
Warmups with 60 & 100kg's
5 x 5 @ 150kg
Incline Leg Press
5 x 5 @ 200kg
Log Press All reps from the deck
3 x 5 @ 65kg
Log Press From rack
3 x 5 @ 85kg
Flat Bench Log Press
Warmups with 60kg
3 x 5 @ 95kg
CG Pulldowns
5 x 5 @ 65kg
cowie14/09/12 @ 18:38
14/09/12 Offshore Gym
Zercher Squat
3 x 5 @ 60kg
5 x 5 @ 80kg
Hamstring Curl
3 x 8 @ 6 plates
Push Press From Rack
3 x 5 @ 60kg
5 x 5 @ 80kg
Zercher Squat
3 x 5 @ 60kg
5 x 5 @ 80kg
Hamstring Curl
3 x 8 @ 6 plates
Push Press From Rack
3 x 5 @ 60kg
5 x 5 @ 80kg
dazzachap14/09/12 @ 22:43
cowie15/09/12 @ 08:50
dazzachap said:Eck,
Thought that was you, glad to see your still keeping your hand in. What rig you on.
Darren
Thought that was you, glad to see your still keeping your hand in. What rig you on.
Darren
Alright Mr C
Ive got a fairly easy 2/2 on the Galaxy 3/Buzzard Platform for Dril-Quip, have been out here for almost 2 years now.
Going to be jumping ship very soon though & back working in Africa somewhere?????
Are you still @ TT?, never did make it down for any buck-ups
Eck
dazzachap15/09/12 @ 12:27
Yeah still at Titan things busy at mo.
Sent a fair few premakes out to the galaxy 3 lately, didn't know you were DQ,
Was down the Falklands on the Liev Eriksson earlier this yr, first time on a rig in yrs. Broke my heart to do my offshore survival again
Sent a fair few premakes out to the galaxy 3 lately, didn't know you were DQ,
Was down the Falklands on the Liev Eriksson earlier this yr, first time on a rig in yrs. Broke my heart to do my offshore survival again
cowie16/09/12 @ 12:58
16/09/12 Offshore Gym
Bench Press
Warmups with 60 & 90kg
5 x 2 @ 115kg
Inline Press
3 x 8 @ 80kg
1 Arm Row (low pulley)
5 x 5 @ 13 plates
NG Rows (low pulley)
1 x 18 @ 21 plates, full stack
Bench Press
Warmups with 60 & 90kg
5 x 2 @ 115kg
Inline Press
3 x 8 @ 80kg
1 Arm Row (low pulley)
5 x 5 @ 13 plates
NG Rows (low pulley)
1 x 18 @ 21 plates, full stack
cowie20/09/12 @ 13:36
20/09/12 Offhsore Gym
SLDL (all beltless & strapless)
Warmups with 70kg
1 x 5 @ 110kg
1 x 5 @ 140kg
1 x 5 @ 170kg
3 x 1 @ 200kg
16" Rack Pulls (on Smith Machine)
1 x 10 @ 70kg
1 x 10 @ 110kg
1 x 10 @ 140kg
1 x 10 @ 170kg
CG Pulldowns
5 x 5 @ 15 plates
Finished off with Hammer Curls & Press-Ups
SLDL (all beltless & strapless)
Warmups with 70kg
1 x 5 @ 110kg
1 x 5 @ 140kg
1 x 5 @ 170kg
3 x 1 @ 200kg
16" Rack Pulls (on Smith Machine)
1 x 10 @ 70kg
1 x 10 @ 110kg
1 x 10 @ 140kg
1 x 10 @ 170kg
CG Pulldowns
5 x 5 @ 15 plates
Finished off with Hammer Curls & Press-Ups
cowie21/09/12 @ 12:08
21/09/12 Offshore Gym
Just a quick OH session today
Strict Press (from rack)
3 x 5 @ 60kg
1 x 5 @ 80kg
1 x 3 @ 90kg
1 x 3 @ 100kg
Push Press (from rack)
3 x 10 @ 60kg
Just a quick OH session today
Strict Press (from rack)
3 x 5 @ 60kg
1 x 5 @ 80kg
1 x 3 @ 90kg
1 x 3 @ 100kg
Push Press (from rack)
3 x 10 @ 60kg
cowie23/09/12 @ 14:01
23/09/12 Offshore Gym
Squat
3 x 5 @ 60kg
1 x 3 @ 110kg
1 x 3 @ 120kg
1 x 3 @ 130kg
3 x 3 @ 140kg
Zercher Squat
2 x 5 @ 60kg
5 x 5 @ 90kg
Roast beef dinner & Grand Prix now, not a bad job really
Squat
3 x 5 @ 60kg
1 x 3 @ 110kg
1 x 3 @ 120kg
1 x 3 @ 130kg
3 x 3 @ 140kg
Zercher Squat
2 x 5 @ 60kg
5 x 5 @ 90kg
Roast beef dinner & Grand Prix now, not a bad job really
cowie27/09/12 @ 09:06
26/09/12 Offshore Gym
Bench Press
Warmups with 60 & 90kg's
5 x 2 @ 117kg
Incline Press
Warmups with 60kg's
5 x 3 @ 90kg
Seated 1 Arm Row (low pulley)
5 x 3 @ 14 plates
Seated Rows (low pulley)
3 x 10 with full stack
Bench Press
Warmups with 60 & 90kg's
5 x 2 @ 117kg
Incline Press
Warmups with 60kg's
5 x 3 @ 90kg
Seated 1 Arm Row (low pulley)
5 x 3 @ 14 plates
Seated Rows (low pulley)
3 x 10 with full stack
cowie28/09/12 @ 13:05
28/09/12 Offshore Gym
Deadlift
Warmups with 70, 110 & 140kg's
8 x 2 @ 180kg
All reps DOH & beltless
Reverse Grip Shoulder Press (strict)
3 x 5 @ 60kg
2 x 5 @ 70kg
2 x 5 @ 80kg
Cheating curl for 1st rep of sets
Finished off with some light arm work
Deadlift
Warmups with 70, 110 & 140kg's
8 x 2 @ 180kg
All reps DOH & beltless
Reverse Grip Shoulder Press (strict)
3 x 5 @ 60kg
2 x 5 @ 70kg
2 x 5 @ 80kg
Cheating curl for 1st rep of sets
Finished off with some light arm work
cowie02/10/12 @ 13:01
02/10/12 Offshore Gym
16" Rack Pulls (on Smith Machine)
3 x 10 @ 70kg
2 x 10 @ 110kg
5 x 5 @ 140kg
Strict Press (from rack)
3 x 5 @ 60kg
1 x 5 @ 80kg
1 x 5 @ 90kg
1 x 5 @ 100kg
Reverse Grip Bench Press
3 x 5 @ 60kg
5 x 5 @ 90kg
Concluded todays quick session with some shoulder rehab
16" Rack Pulls (on Smith Machine)
3 x 10 @ 70kg
2 x 10 @ 110kg
5 x 5 @ 140kg
Strict Press (from rack)
3 x 5 @ 60kg
1 x 5 @ 80kg
1 x 5 @ 90kg
1 x 5 @ 100kg
Reverse Grip Bench Press
3 x 5 @ 60kg
5 x 5 @ 90kg
Concluded todays quick session with some shoulder rehab
cowie12/10/12 @ 21:18
07/10/12 Mastrick Gym
Deadlift
Warmups wirh 60, 100 & 140kg's
5 x 3 @ 160kg
Log Press (all reps from floor)
1 x 5 @ 60kg
2 x 5 @ 70kg
Log Press (from rack)
3 x 5 @ 90kg
Flat Bench Log Press
3 x 5 @ 100kg
CG Pulldowns
3 x 10 @ 70kg
Deadlift
Warmups wirh 60, 100 & 140kg's
5 x 3 @ 160kg
Log Press (all reps from floor)
1 x 5 @ 60kg
2 x 5 @ 70kg
Log Press (from rack)
3 x 5 @ 90kg
Flat Bench Log Press
3 x 5 @ 100kg
CG Pulldowns
3 x 10 @ 70kg
cowie12/10/12 @ 21:24
10/10/12 Mastrick Gym
15" Deadlift
Warmups with 60, 100, 140 & 180kg
5 x 3 @ 220kg
Clean & Press (all reps from floor)
2 x 5 @ 60kg
1 x 5 @ 70kg
Strict Press (from rack)
3 x 5 @ 70kg
3 x 3 @ 100kg
3 x 1 @ 110kg
Bench Press
1 x 10 @ 60kg
1 x 10 @ 70kg
1 x 10 @ 80kg
15" Deadlift
Warmups with 60, 100, 140 & 180kg
5 x 3 @ 220kg
Clean & Press (all reps from floor)
2 x 5 @ 60kg
1 x 5 @ 70kg
Strict Press (from rack)
3 x 5 @ 70kg
3 x 3 @ 100kg
3 x 1 @ 110kg
Bench Press
1 x 10 @ 60kg
1 x 10 @ 70kg
1 x 10 @ 80kg
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