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An Onshore & Offshore Training Log

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cowieIcon...15-10-2018 @ 00:18 
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Member 3740, 1098 posts
14/10/18 Ensco DS-7 Drillship, Offshore Israel

Zercher Squat
3 x 5 @ 60kg
2 x 5 @ 100kg
1 x 5 @ 132kg
1 x 3 @ 142kg

Leg Extensions
Leg Curls
Seated Rows
Press-Ups
cowieIcon...19-10-2018 @ 01:13 
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Member 3740, 1098 posts
18/10/18 Ensco DS-7 Drillship, Offshore Israel

Deadlift
2 x 10 @ 60kg
2 x 5 @ 100kg
1 x 3 @ 140kg
2 x 3 @ 180kg
3 3 5 @ 200kg

Seated Rows
1 Arm Cable Rows
Oly Bar Curls
DB Hammer Curls
Core
cowieIcon...22-10-2018 @ 18:45 
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Member 3740, 1098 posts
21/10/18 Ensco DS-7 Drillship, Offshore Israel

Strict Press 1st rep from floor
5 x 5 @ 60kg
3 x 3 @ 84kg

Strict Press from rack & hard lockout
5 x 1 @ 60kg
5 x 1 @ 84kg
5 x 1 @ 92kg

Rev Grip Strict from rack
5 x 5 @ 60kg

Cable Shrugs
Cable Extensions
cowieIcon...30-10-2018 @ 15:53 
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Member 3740, 1098 posts
27/10/18 Mastrick Gym, Aberdeen

Safety Bar Squat long pauses
2 x 10 @ 70kg
2 x 5 @ 110kg
3 x 3 @ 140kg

Safet Bar Front Squat
3 x 5 @ 70kg
3 x 5 @ 100kg

Hamstring Curls
Calf Raises


Swiss Bar Flat Bench
3 x 8 @ 60kg
5 x 3 @ 90kg
cowieIcon...30-10-2018 @ 15:56 
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Member 3740, 1098 posts
30/10/18 Mastrick Gym, Aberdeen

Safety Bar Squat
2 x 10 @ 70kg
1 x 10 @ 110kg
1 x 10 @ 130kg

Bench
3 x 10 @ 60kg
5 x 3 @ 90kg

Pull-downs
Tri Extensions


OH Lockouts wide grip
1 x +10 secs @ 40kg
1 x +10 secs @ 50kg
1 x +10 secs @ 60kg
1 x +10 secs @ 70kg
cowieIcon...02-11-2018 @ 12:03 
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Member 3740, 1098 posts
02/11/18 Outdoor Training Facility, Alford, Aberdeenshire

2" Axle Strict Press 1st rep from floor
2 x 6 @ 50kg
2 x 5 @ 60kg
2 x 5 @ 70kg
5 x 3 @ 80kg

2" Axle Bent-Over Rows
3 x 8 @ 70kg

2" Axle Deadlift
5 x 5 @ 70kg

1 Arm Landmine Rows
Resistance Band Stuff
cowieIcon...05-11-2018 @ 20:32 
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Member 3740, 1098 posts
05/11/18 Mastrick Gym, Aberdeen

Deadlift
2 x 10 @ 60kg
2 x 8 @ 100kg
2 x 3 @ 140kg
5 x 2 @ 170kg

Floor Press
3 x 8 @ 60kg
3 3 3 3 5 @ 90kg

Wide Grip Pull-downs
Press-ups
DB Hammer & Bu Curls
cowieIcon...08-11-2018 @ 12:02 
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Member 3740, 1098 posts
08/11/18 Outdoor Training Facility, Alford, Aberdeenshire

2" Axle Strict Press 1st per from floor
3 x 8 @ 50kg
2 x 3 @ 70kg
5 x 3 @ 85kg

2" Axle SLDL DOH Grip
2 x 5 @ 70kg
5 x 5 @ 90kg

Push Press Hard Lockout
3 x 1 @ 60kg
3 x 1 @ 80kg
3 x 1 @ 90kg
cowieIcon...10-11-2018 @ 16:49 
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Member 3740, 1098 posts
10/11/18 Outdoor Training Facility, Alford, Aberdeenshire

Impromptu session due the sun shining & youngest daughter wanting to do some lifting.

Power Cleans & Front Squats
Loads of singles up to a max of 95kg
dazzachapIcon...10-11-2018 @ 20:21 
the ferryman will always need his coin.
Member 1085, 405 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
Post Edited: 10.11.2018 @ 20:22 PM by dazzachap
Nice to see your keeping on keeping on.

You should nip down to Ian and bang out a cheeky 6 miler on his new treadmill, I might even come and watch that Tongue
cowieIcon...10-11-2018 @ 21:00 
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Member 3740, 1098 posts
dazzachap said:Nice to see your keeping on keeping on.

You should nip down to Ian and bang out a cheeky 6 miler on his new treadmill, I might even come and watch that Tongue


haha don't know if I have the correct footwear to go on that fancy thing.

PS the outdoor training facility will be relocating soon Wink
cowieIcon...12-11-2018 @ 21:50 
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Member 3740, 1098 posts
12/11/18 Mastrick Gym, Aberdeen

Safety Bar Squat long pause
2 x 6 @ 70kg
2 x 3 @ 100kg
1 x 3 @ 130kg
3 x 3 @ 150kg

Swiss Bar Floor Press
3 x 8 @ 60kg
1 x 3 @ 90kg
1 x 3 @ 95kg
1 x 2 @ 100kg

Tri Pushdowns
Face Pulls
cowieIcon...16-11-2018 @ 21:33 
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Member 3740, 1098 posts
15/11/18 Mastrick Gym, Aberdeen

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

Strict Press from rack
2 x 6 @ 50kg
1 x 5 @ 60kg
5 x 5 @ 70kg

Hamstring Curls
Front Raises
cowieIcon...18-11-2018 @ 22:23 
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Member 3740, 1098 posts
18/11/18 Mastrick Gym, Aberdeen

Deadlift DOH grip
2 x 12 @ 60kg
2 x 6 @ 100kg
5 x 3 @ 130kg

Swiss Bar Flat Bench
2 x 8 @ 50kg
1 x 3 @ 80kg
5 x 3 @ 92.5kg

Lat Pulldowns
Seated DB Press
cowieIcon...25-11-2018 @ 05:34 
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Member 3740, 1098 posts
24/11/18 Dan Panorama Hotel, Haifa, Israel

Zercher Squat
3 x 5 @ 60kg
1 x 5 @ 100kg
1 x 5 @ 120kg
1 x 3 @ 140kg
1 x 5 @ 150kg

Strict Press from rack
1 x 8 @ 50kg
3 x 6 @ 60kg
5 x 3 @ 80kg

Seated Rows
DB Press

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