An Onshore & Offshore Training Log
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cowie15/10/12 @ 15:50
14/10/12 Mastrick Gym
Squat
3 x 5 @ 60kg
5 x 5 @ 100kg
Strict Log Press (from rack)
3 x 6 @ 60kg
5 x 6 @ 80kg
Quick easy session due to lack of interest
Squat
3 x 5 @ 60kg
5 x 5 @ 100kg
Strict Log Press (from rack)
3 x 6 @ 60kg
5 x 6 @ 80kg
Quick easy session due to lack of interest
cowie18/10/12 @ 09:42
17/10/12 Offshore Gym
SLDL
3 x 10 @ 70kg
1 x 5 @ 110kg
1 x 5 @ 140kg
3 x 3 @ 180kg
1 Arm Row (low pulley)
1 x 8 @ 6 plates
3 x 8 @ 8 plates
Face Pulls
3 x 10 @ 6 plates
Rev Curls
3 x 6 @ 30kg
SLDL
3 x 10 @ 70kg
1 x 5 @ 110kg
1 x 5 @ 140kg
3 x 3 @ 180kg
1 Arm Row (low pulley)
1 x 8 @ 6 plates
3 x 8 @ 8 plates
Face Pulls
3 x 10 @ 6 plates
Rev Curls
3 x 6 @ 30kg
cowie23/10/12 @ 13:29
23/10/12 Offshore Gym
Deadlift (beltless & strapless)
Warmups with 70, 110 & 140kg
8 x 3 @ 190kg
Push Press (from rack)
3 x 5 @ 60kg
5 x 5 @ 95kg
Finished with a medley of light Face Pulls, Pushdowns & Delt Stuff
Deadlift (beltless & strapless)
Warmups with 70, 110 & 140kg
8 x 3 @ 190kg
Push Press (from rack)
3 x 5 @ 60kg
5 x 5 @ 95kg
Finished with a medley of light Face Pulls, Pushdowns & Delt Stuff
cowie25/10/12 @ 12:07
25/10/12 Offshore Gym
Zercher Squat
3 x 5 @ 60kg
1 x 5 @ 90kg
1 x 5 @ 110kg
3 x 2 @ 130kg
Aches & pains = end of session
Zercher Squat
3 x 5 @ 60kg
1 x 5 @ 90kg
1 x 5 @ 110kg
3 x 2 @ 130kg
Aches & pains = end of session
cowie26/10/12 @ 14:34
26/10/12 Offshore Gym
Strict Press (from rack)
3 x 5 @ 60kg
1 x 2 @ 80kg
5 x 1 @ 105kg
Reverse Grip Flat Bench
3 x 5 @ 60kg
5 x 5 @ 95kg
Finished off with some Hammer Curls
Strict Press (from rack)
3 x 5 @ 60kg
1 x 2 @ 80kg
5 x 1 @ 105kg
Reverse Grip Flat Bench
3 x 5 @ 60kg
5 x 5 @ 95kg
Finished off with some Hammer Curls
cowie28/10/12 @ 13:21
28/10/12 Offshore Gym
15" Deadlift (all DOH & beltless)
Warmups with 70 & 110kg
1 x 5 @ 140kg
5 x 5 @ 180kg
1 Arm Deadlift
1 x 3 @ 70kg
1 x 3 @ 100kg
Finishing off with Face Pulls, 1 Arm Pulldowns & Side Bends
15" Deadlift (all DOH & beltless)
Warmups with 70 & 110kg
1 x 5 @ 140kg
5 x 5 @ 180kg
1 Arm Deadlift
1 x 3 @ 70kg
1 x 3 @ 100kg
Finishing off with Face Pulls, 1 Arm Pulldowns & Side Bends
cowie30/10/12 @ 12:32
30/10/12 Offshore Gym
Squat (raw)
3 x 5 @ 60kg
1 x 5 @ 110kg
1 x 5 @ 120kg
3 x 5 @ 130kg
Bench
3 x 5 @ 60kg
1 x 5 @ 90kg
5 x 1 @ 120kg
1 x 15 @ 60kg (super slow)
Chuffed with the bench, fisrt 120kg since pec tear almost 2 years ago
Inline DB's
3 x 6 @ 30kg (slow for the stretch)
Finished off with Calf Raises & Incline Press-Ups for high reps
Squat (raw)
3 x 5 @ 60kg
1 x 5 @ 110kg
1 x 5 @ 120kg
3 x 5 @ 130kg
Bench
3 x 5 @ 60kg
1 x 5 @ 90kg
5 x 1 @ 120kg
1 x 15 @ 60kg (super slow)
Chuffed with the bench, fisrt 120kg since pec tear almost 2 years ago
Inline DB's
3 x 6 @ 30kg (slow for the stretch)
Finished off with Calf Raises & Incline Press-Ups for high reps
cowie01/11/12 @ 12:19
01/11/12 Offshore Gym
SLDL
3 x 6 @ 70kg
1 x 5 @ 110kg
1 x 5 @ 140kg
3 x 3 @ 190kg
Push Press
3 x 10 @ 60kg (concentrating on a good paused lockout)
Low Pulls
3 x 10 Stack
Finishing with Face Pulls, Pushdowns & Rev Curls
SLDL
3 x 6 @ 70kg
1 x 5 @ 110kg
1 x 5 @ 140kg
3 x 3 @ 190kg
Push Press
3 x 10 @ 60kg (concentrating on a good paused lockout)
Low Pulls
3 x 10 Stack
Finishing with Face Pulls, Pushdowns & Rev Curls
cowie19/12/12 @ 20:39
Fallen behind with the log lately so time to catch up
05/11/12 Mastrick Gym
Squat
3 x 5 @ 60kg
5 x 5 @ 110kg
Log Press (all reps from floor)
1 x 5 @ 60kg
1 x 5 @ 70kg
1 x 5 @ 80kg
Log Press (from rack)
1 x 5 @ 100kg
1 x 5 @ 105kg
1 x 5 @ 110kg
Flat Bench Log Press
3 x 10 @ 80kg
Close Grip Pulldowns
3 x 10 @ 14 plates
05/11/12 Mastrick Gym
Squat
3 x 5 @ 60kg
5 x 5 @ 110kg
Log Press (all reps from floor)
1 x 5 @ 60kg
1 x 5 @ 70kg
1 x 5 @ 80kg
Log Press (from rack)
1 x 5 @ 100kg
1 x 5 @ 105kg
1 x 5 @ 110kg
Flat Bench Log Press
3 x 10 @ 80kg
Close Grip Pulldowns
3 x 10 @ 14 plates
cowie19/12/12 @ 20:43
08/11/11 Mastrick Gym
15" Deadlift
1 x 3 @ 180kg
1 x 3 @ 210kg
1 x 3 @ 240kg
Strict Press
3 x 5 @ 60kg
5 x 5 @ 100kg
Bench Press
3 x 10 @ 60kg
Trap Bar Deadlift
3 x 10 @ 100kg
15" Deadlift
1 x 3 @ 180kg
1 x 3 @ 210kg
1 x 3 @ 240kg
Strict Press
3 x 5 @ 60kg
5 x 5 @ 100kg
Bench Press
3 x 10 @ 60kg
Trap Bar Deadlift
3 x 10 @ 100kg
cowie19/12/12 @ 20:48
13/11/12 Mastrick Gym
Squat
3 x 5 @ 60kg
1 x 5 @ 90kg
5 x 5 @ 115kg
Log Press (from rack)
3 x 5 @ 60kg
1 x 9 @ 90kg
8 x 3 @ 105kg
Strict Log (from rack)
1 x 15 @ 60kg
Close Grip Bench
3 x 5 @ 60kg
3 x 3 @ 90kg
Close Grip Pulldowns
3 x 10 @ 15 plates
Squat
3 x 5 @ 60kg
1 x 5 @ 90kg
5 x 5 @ 115kg
Log Press (from rack)
3 x 5 @ 60kg
1 x 9 @ 90kg
8 x 3 @ 105kg
Strict Log (from rack)
1 x 15 @ 60kg
Close Grip Bench
3 x 5 @ 60kg
3 x 3 @ 90kg
Close Grip Pulldowns
3 x 10 @ 15 plates
cowie19/12/12 @ 20:52
16/11/12 Mastrick Gym
Deadlift
Warmups with 60, 100 & 140kg's
5 x 3 @ 170kg
Clean & Press
3 x 1 @ 60kg
3 x 1 @ 70kg
3 x 1 @ 80kg
Strict Press
5 x 5 @ 80kg
Deadlift
Warmups with 60, 100 & 140kg's
5 x 3 @ 170kg
Clean & Press
3 x 1 @ 60kg
3 x 1 @ 70kg
3 x 1 @ 80kg
Strict Press
5 x 5 @ 80kg
cowie19/12/12 @ 20:56
21/11/12 Mastrick Gym
Squat
3 x 5 @ 60kg
1 x 5 @ 90kg
5 x 5 @ 120kg
Log Press (from rack)
3 x 5 @ 60kg
1 x 5 @ 90kg
5 x 5 @ 105kg
Strict Log (from rack)
1 x 12 @ 70kg
Flat Bench Log Press
1 x 5 @ 60kg
3 x 3 @ 100kg
Close Grip Pulldown
3 x 10 @ 16 plates
Squat
3 x 5 @ 60kg
1 x 5 @ 90kg
5 x 5 @ 120kg
Log Press (from rack)
3 x 5 @ 60kg
1 x 5 @ 90kg
5 x 5 @ 105kg
Strict Log (from rack)
1 x 12 @ 70kg
Flat Bench Log Press
1 x 5 @ 60kg
3 x 3 @ 100kg
Close Grip Pulldown
3 x 10 @ 16 plates
cowie19/12/12 @ 21:07
01/12/12 Very clean gym in Johor Bahru, Malaysia
SLDL
Warmups with 60, 100, 140 & 180kg's
3 x 1 @ 215kg (beltless & alt grip)
Strict Press
3 x 5 @ 60kg
5 x 5 @ 91.6kg
Reverse Grip Bench Press
3 x 5 @ 60kg
3 x 5 @ 101.6kg
Squat
1 x 20 @ 101.6kg
SLDL
Warmups with 60, 100, 140 & 180kg's
3 x 1 @ 215kg (beltless & alt grip)
Strict Press
3 x 5 @ 60kg
5 x 5 @ 91.6kg
Reverse Grip Bench Press
3 x 5 @ 60kg
3 x 5 @ 101.6kg
Squat
1 x 20 @ 101.6kg
cowie19/12/12 @ 21:14
05/12/12 Mastrick Gym
Deadlift
5 x 3 @ 180kg (beltless & staps)
Log Press (from rack)
5 x 3 @ 110kg
Strict Log (from log)
1 x 12 @ 70kg
Flat Bench Log Press
3 x 5 @ 100kg
Chins (underhand)
10 x 1 @ bodyweight
Deadlift
5 x 3 @ 180kg (beltless & staps)
Log Press (from rack)
5 x 3 @ 110kg
Strict Log (from log)
1 x 12 @ 70kg
Flat Bench Log Press
3 x 5 @ 100kg
Chins (underhand)
10 x 1 @ bodyweight
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