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An Onshore & Offshore Training Log

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cowieIcon...08-07-2018 @ 22:17 
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Member 3740, 1185 posts
Post Edited: 26.07.2018 @ 22:35 PM by cowie
04/07/18 Tal By The Beach Hotel, Tel Aviv, Israel

Absolutely cracking location, scenery wasn't to shabby either IYKWIM Cool

Wee all over pump with their half decent multi gym & dumbbell.
cowieIcon...08-07-2018 @ 22:21 
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Member 3740, 1185 posts
08/07/18 Mastrick Gym, Aberdeen

Safety Bar Squat
2 x 10 @ 70kg
1 x 5 @ 100kg
5 x 5 @ 120kg

Floor Press
2 x 8 @ 60kg
1 x 3 @ 80kg
3 x 6 @ 87.5kg

Chin-Ups
Hamstring Curls
Calf Raises
cowieIcon...12-07-2018 @ 17:06 
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Member 3740, 1185 posts
12/07/18 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 @ 80kg

2" Axle BTN Jerk Press not the best idea to to BTN with the axle #sore napper
1 x 5 @ 30kg
1 x 5 @ 40kg
1 x 5 @ 50kg
1 x 5 @ 60kg

2" Axle High Pulls
5 x 1 @ 50kg
5 x 1 @ 50kg
5 x 1 @ 70kg

Pull-Ups

Waiter Press
1 x 10 @ 15kg R & L
3 x 10 @ 20kg R & L
cowieIcon...14-07-2018 @ 23:36 
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Member 3740, 1185 posts
14/07/18 Mastrick Gym, Aberdeen

School holidays are playing havoc with my daily routine & lack of carbs hit me hard on the deadlift today.

Deadlift
2 x 10 @ 60kg
2 x 5 @ 100kg
1 x 3 @ 140kg
1 x 3 @ 170kg
3 x 2 @ 205kg

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

Incline
1 x 8 @ 60kg
4 3 5 @ 90kg

DB Shrugs
2 x 10 @ 55kg
cowieIcon...18-07-2018 @ 22:03 
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Member 3740, 1185 posts
18/07/18 Outdoor Training Facility, Alford, Aberdeenshire

2" Axle Strict 1st rep from floor
2 x 6 @ 50kg
2 x 5 @ 60kg
2 x 3 @ 75kg
5 x 3 @ 85kg

Dinnie Lift/Hold
1 x 55kg Per Hand
1 x 75kg Per Hand
3 x 115kg Per Hand
1 x 130kg Per Hand

2" Rev Grip Strict 1st rep from floor
5 x 6 @ 60kg

Pull-Ups
Resistance Band Hammer Curls
cowieIcon...22-07-2018 @ 14:26 
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Member 3740, 1185 posts
22/07/18 Mastrick Gym, Aberdeen

Safety Bar Squat
2 x 10 @ 70kg
1 x 5 @ 100kg
4 x 5 @ 130kg
1 x 10 @ 130kg

Bench
2 x 10 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 90kg
1 x 3 @ 95kg
3 x 2 @ 100kg
1 x 15 @ 60kg

Hamstring Curls
Calf Raises
Pull-Ups
cowieIcon...26-07-2018 @ 22:43 
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Member 3740, 1185 posts
26/07/18 Outdoor Training Facility, Alford, Aberdeenshire

2" Axle Push Press 1st rep from floor
2 x 5 @ 50kg
2 x 5 @ 60kg
2 x 3 @ 75kg
3 x 3 @ 85kg
3 z 1 @ 90kg

Landmine Press
1 x 8 @ 15kg R & L
1 x 8 @ 30kg R & L
1 x 8 @ 40kg R & L
1 x 8 @ 50kg R & L

Pull-Ups

Dinnie Lift hook grip
1 x 55kg Front & Back
1 x 75kg Front & Back
1 x 95kg Front & Back
1 x 115kg Front & Back
1 x 130kg Front & Back
cowieIcon...28-07-2018 @ 21:57 
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Member 3740, 1185 posts
28/07/18 Mastrick Gym, Aberdeen

Power Clean
5 x 1 @ 50kg
5 x 1 @ 60kg
5 x 1 @ 80kg
10 x 1 @ 90kg

BTN Strict Press wide grip
2 x 10 @ 40kg
3 x 5 @ 50kg

Pull-Ups
Tri Pushdowns
Face Pulls
Tri Extensions
cowieIcon...30-07-2018 @ 22:31 
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Member 3740, 1185 posts
30/07/18 Mastrick Gym, Aberdeen

Deadlift
2 x 10 @ 60kg
2 x 5 @ 100kg
2 x 3 @ 140kg
1 x 1 @ 170kg
1 x 2 @ 205kg
1 x 2 @ 215kg
1 x 2 @ 225kg
1 x 1 @ 235kg

SLDL
1 x 8 @ 100kg
1 x 8 @ 110kg
1 x 8 @ 120kg

Incline
2 x 8 @ 60kg
5 x 5 @ 80kg

Pull-Downs
DB Hammer & Bi Curls
cowieIcon...04-08-2018 @ 01:45 
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Member 3740, 1185 posts
03/08/18 Ensco DS-7 Drillship, Offshore Israel

Squat
3 x 10 @ 60kg
3 x 10 @ 100kg

DB Lunges
1 x 6 @ 20lb R & L
1 x 6 @ 30lb R & L
2 x 6 @ 40lb R & L

Leg Extensions
Core
cowieIcon...05-08-2018 @ 23:40 
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Member 3740, 1185 posts
05/08/18 Ensco DS-7 Drillship, Offshore Israel

Strict Press from rack
2 x 8 @ 50kg
2 x 8 @ 60kg
3 x 8 @ 70kg

Rev Grip Bench
2 x 10 @ 60kg
3 x 8 @ 80kg

Cable Shrugs

Strict DB Press
1 x 10 @ 25lb R & l
1 x 10 @ 40lb R & L
1 x 10 @ 55lb R & L
1 x 10 @ 75lb R & L

Tri Push-downs
Front & Side Raises
cowieIcon...06-08-2018 @ 23:35 
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Member 3740, 1185 posts
06/08/18 Ensco SD-7 Drillship, Offshore Israel


Power Clean
3 x 5 @ 60kg
3 x 3 @ 80kg
10 x 1 @ 90kg

Pull-Ups
cowieIcon...09-08-2018 @ 00:04 
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Member 3740, 1185 posts
08/08/18 Ensco DS-7 Drillship, Offshore Israel

Deadlift
2 x 10 @ 60kg
2 x 10 @ 100kg
1 x 10 @ 140kg

Got called away to a attend conference call so resumed session about 45mins later but not as planned, such is the nature of the job sometimes.

Speed Pull
Singles & 140kg, loads of singles in between each set of assistance work

Seated Rows
Pull-Downs
1 Hand Cable Pulls
cowieIcon...10-08-2018 @ 23:40 
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Member 3740, 1185 posts
10/08/18 Ensco DS-7 Drillship, Offshore Israel

Squat
2 x 8 @ 60kg
2 x 5 @ 100kg
5 x 3 @ 120kg long pauses

DB Pullover
1 x 10 @ 25lb
1 x 10 @ 40lb
1 x 10 @ 60lb
1 x 10 @ 70lb

Power Clean & Strict Press
10 x 1 @ 60kg long lock-outs

Leg Extensions
Pull-Ups
cowieIcon...12-08-2018 @ 23:01 
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Member 3740, 1185 posts
12/08/18 Ensco DS-7 Drillship, Offshore Israel

Bench
3 x 10 @ 60kg
5 x 5 @ 80kg

Incline DB's
1 x 10 @ 35lb
1 x 10 @ 45lb
3 x 10 @ 60lb

Cable Fly's
Press-Ups

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