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An Onshore & Offshore Training Log

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cowieIcon...16-05-2018 @ 18:58 
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Member 3740, 1112 posts
13/05/18 Mastrick Gym, Aberdeen

Deadlift still nursing lower back issue
2 x 10 @ 60kg
3 x 5 @ 100kg
5 x 5 @ 130kg

Bench
3 x 8 @ 60kg
3 x 5 @ 80kg

SLDL
3 x 8 @ 100kg

Pull-Ups
Cables for Shoulders & Tri's
cowieIcon...16-05-2018 @ 19:05 
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Member 3740, 1112 posts
16/05/18 Outdoor Training Facility, Alford, Aberdeenshire

2" Axle Push Press 1st rep from floor
2 x 5 @ 50kg
2 x 5 @ 60kg
2 x 5 @ 70kg
5 x 5 @ 85kg

Strict Log 1st rep from floor
3 x 4 @ 75kg

Strict Keg Press
5 @ 65kg before the wooden bung came out

Hook Grip Hold With 3/4" Rings
Worked up to a few holds with 90kg per hand.

Pull-Ups
Resistance Band Hammer Curls
cowieIcon...18-05-2018 @ 20:57 
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Member 3740, 1112 posts
18/05/18 Mastrick Gym, Aberdeen

Safety Bar Squat
2 x 10 @ 70kg
2 x 5 @ 110kg
3 x 5 @ 150kg

Hamstring Curls
Safety Bar Front Squat
Calf Raises
Resistance Band OH Squat
Pull-Ups
cowieIcon...23-05-2018 @ 13:12 
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Member 3740, 1112 posts
23/05/18 Outdoor Training Facility, Alford, Aberdeenshire

Deadlift
2 x 10 @ 60kg
3 x 5 @ 120kg
2 x 5 @ 160kg
5 x 3 @ 190kg

Strict Press 1st rep from floor
2 x 6 @ 50kg
2 x 6 @ 60kg
5 x 6 @ 70kg

Landmine Rows
1 x 10 @ 15kg R & L
3 x 10 @ 30kg R & L

Snatch Grip OH Lock-Out min 10 second hold
5 @ 60kg

Pull-Ups
cowieIcon...25-05-2018 @ 21:16 
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Member 3740, 1112 posts
25/05/18 Mastrick Gym, Aberdeen

Bench
3 x 8 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 90kg
3 2 2 @ 100kg
2 x 1 @ 110kg
1 x 17 @ 60kg

Pull-Ups
Swiss Bar Tri Extensions
Face Pulls
cowieIcon...28-05-2018 @ 19:54 
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Member 3740, 1112 posts
28/05/18 Mastrick Gym, Aberdeen

Safety Bar Squat
2 x 8 @ 70kg
2 x 5 @ 110kg
2 x 5 @ 150kg
2 x 5 @ 155kg

Push Press from rack & soft lockout
3 x 5 @ 60kg
1 x 3 @ 80kg
3 3 3 3 5 @ 90kg

Pull-Ups
Hamstring Curls
Calf Raises
cowieIcon...28-05-2018 @ 19:54 
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Member 3740, 1112 posts
28/05/18 Mastrick Gym, Aberdeen

Safety Bar Squat
2 x 8 @ 70kg
2 x 5 @ 110kg
2 x 5 @ 150kg
2 x 5 @ 155kg

Push Press from rack & soft lockout
3 x 5 @ 60kg
1 x 3 @ 80kg
3 3 3 3 5 @ 90kg

Pull-Ups
Hamstring Curls
Calf Raises
cowieIcon...30-05-2018 @ 12:53 
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Member 3740, 1112 posts
30/05/18 Outdoor Training Facility. Alford, Aberdeenshire

2" Axle Power Clean & Strict Press all hard lock-out's
3 x 1 @ 50kg
3 x 1 @ 60kg
3 x 1 @ 70kg
3 x 1 @ 80kg
3 x 1 @ 85kg
3 x 1 @ 90kg
3 Failed Power Cleans @ 92kg Unhappy

2" Axle High Pulls
3 x 5 @ 70kg

Pull-Ups
cowieIcon...04-06-2018 @ 21:32 
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Member 3740, 1112 posts
02/06/18 Mastrick Gym, Aberdeen

Deadlift
2 x 10 @ 60kg
2 x 8 @ 100kg
2 x 5 @ 140kg
1 x 1 @ 180kg
3 3 3 3 5 @ 195kg

Pull-Ups

Incline Press
2 x 10 @ 50kg
1 x 3 @ 70kg
5 x 5 @ 85kg

Lat Pulldowns
Face Pulls
cowieIcon...08-06-2018 @ 21:37 
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Member 3740, 1112 posts
Post Edited: 08.06.2018 @ 21:37 PM by cowie
05/06/18 Outdoor Training Facility, Alford, Aberdeenshire

Zero energy and even less enthusiasm today.

2" Axle Push Press 1st rep from floor
2 x 5 @ 50kg
2 x 5 @ 60kg
2 x 5 @ 70kg
2 x 3 @ 80kg
3 x 3 @ 90kg

Landmine Press
2 x 10 @ 20kg
3 x 10 @ 40kg

Pull-Ups
cowieIcon...08-06-2018 @ 21:41 
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Member 3740, 1112 posts
08/06/18 Mastrick Gym, Aberdeen

Safety Bar Squat long pauses
2 x 8 @ 70kg
8 x 5 @ 110kg

Floor Press
2 x 8 @ 60kg
1 x 3 @ 80kg
3 x 8 @ 85kg

Pull-Ups
Hamstring Curls
Calf Raises
Swiss Bar Tri Extensions
cowieIcon...12-06-2018 @ 21:48 
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Member 3740, 1112 posts
12/06/18 Mastrick Gym, Aberdeen


Deadlift
2 x 10 @ 60kg
2 x 8 @ 100kg
1 x 3 @ 150kg
1 x 1 @ 180kg
3 3 3 3 5 @ 200kg

Pull-Ups

Incline Bench
2 x 10 @ 60kg
5 x 5 @ 90kg

Lat Pull-Downs
DB Bi & Hammer Curls
cowieIcon...23-06-2018 @ 05:58 
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Member 3740, 1112 posts
21/06/18 Dan Panorama Hotel. Haifa, Israel

Deadlift all belt-less
2 x 10 @ 60kg
1 x 10 @ 100kg
2 x 5 @ 140kg
1 x 3 @ 180kg
3 3 5 @ 210kg Happy enough with that on a crap bar after working long days in the hot sun.

Strict Press 1st rep from floor
5 x 10 @ 60kg

Chin-Ups
1 Arm cable Pulls


And a long sweaty walk back to Hotel
cowieIcon...27-06-2018 @ 10:00 
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Member 3740, 1112 posts
25/06/18 Dan Panorama Hotel, Haifa, Israel

Zercher Squat
2 x 8 @ 60kg
1 x 5 @ 80kg
5 x 5 @ 100kg

Strict DB Press
1 x 8 @ 20kg R & L
1 x 8 @ 30kg R & L
3 x 8 @ 35kg R & L

Seated Row Machine
Press-Ups
cowieIcon...03-07-2018 @ 14:26 
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Member 3740, 1112 posts
30/06/18 Dan Panorama Hotel, Haifa, Israel

Deadlift
2 x 10 @ 60kg
2 x 8 @ 100kg
1 x 5 @ 140kg
1 x 3 @ 180kg
3 3 5 @ 215kg

Strict Press 1st rep from floor
2 x 10 @ 60kg
5 x 6 @ 70kg

Snatch Grip OH Lock-Outs
A few @ 60kg

Pull-Ups

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