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cowieIcon...25-03-2019 @ 21:37 
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Member 3740, 1098 posts
25/03/19 Mastrick Gym, Aberdeen

Deadlift
2 x 10 @ 60kg
1 x 5 @ 105kg
1 x 5 @ 145kg
3 3 3 3 5 @ 185kg

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

Seated Rows
Incline DB Press
Bi's & Hammer Curls
cowieIcon...28-03-2019 @ 21:42 
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Member 3740, 1098 posts
28/03/19 The Mill Gym, Drumblade, Aberdeenshire

2" Axle Strict Press 1st rep from floor
3 x 8 @ 50kg
2 x 3 @ 70kg
5 x 5 @ 80kg

Supersets
Squat & 2" Axle SLDL
DOH Grip
8 x 60kg & 8 x 70kg
8 x 60kg & 8 x 70kg
5 x 100kg & 5 x 100kg
5 x 100kg & 5 x 100kg
5 x 100kg & 5 x 100kg

Rev Grip Strict Press From rack
2 x 8 @ 60kg
5 2 5 @ 84kg

Pull-ups
Resistance Band Stuff
cowieIcon...02-05-2019 @ 13:05 
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Member 3740, 1098 posts
02/04/19 The Mill Gym, Drumblade, Aberdeenshire

Safety Bar Squat
3 x 8 @ 65kg
2 x 3 @ 95kg
1 x 3 @ 125kg
1 x 3 @ 145kg
3 x 3 @ 165kg

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

2" Axle SLDL DOH grip
2 x 8 @ 80kg
5 3 3 3 @ 110kg

Pull-Ups
cowieIcon...02-05-2019 @ 13:07 
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Member 3740, 1098 posts
10/04/19 Peak Bird Fitness, Shenzhen, China

Zercher Squat
3 x 8 @ 60kg
1 x 3 @ 90kg
1 x 3 @ 120kg
1 x 3 @ 150kg

SLDL
1 x 10 @ 60kg
1 x 5 @ 100kg
1 x 3 @ 140kg
2 x 3 @ 180kg
cowieIcon...02-05-2019 @ 13:12 
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Member 3740, 1098 posts
13/04/19 Peak Bird Fitness, Shenzhen, China

Deadlift
2 x 10 @ 70kg
2 x 5 @ 110kg
2 x 3 @ 150kg
2 x 1 @ 180kg
1 x 2 @ 210kg
1 x 2 @ 230kg

Light/High Reps Bench
cowieIcon...02-05-2019 @ 13:16 
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Member 3740, 1098 posts
19/04/19 Peal Bird Fitness, Shenzhen, China

Deadlift
2 x 8 @ 70kg
2 x 3 @ 110kg
1 x 3 @ 150kg
1 x 1 @ 190kg
1 x 3 @ 230kg
1 x 1 @ 240kg

Back Assistance Stuff
cowieIcon...02-05-2019 @ 13:19 
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Member 3740, 1098 posts
26/04/19 Peak Bird Fitness, Shenzhen, China

Deadlift
2 x 10 @ 70kg
2 x 3 @ 120kg
1 x 3 @ 160kg
3 3 3 3 5 @ 200kg

Power Clean & Strict Press
15 x 1 @ 70kg
cowieIcon...02-05-2019 @ 13:22 
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Member 3740, 1098 posts
02/05/19 The Mill Gym, Drumblade, Aberdeenshire

Safety Bar Squat
3 x 8 @ 65kg
2 x 5 @ 105kg
3 x 3 @ 145kg

Push Press from rack
3 x 8 @ 60kg
3 x 6 @ 80kg

Pull-Ups
Plate Raises
Rev Curls
cowieIcon...06-05-2019 @ 22:12 
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Member 3740, 1098 posts
04/05/19 The Mill Gym, Drumblade, Aberdeenshire

2" Axle Strict Press hard lock-out
5 x 1 @ 50kg
5 x 1 @ 60kg
5 x 1 @ 70kg
10 x 1 @ 80kg
cowieIcon...07-05-2019 @ 21:06 
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Member 3740, 1098 posts
07/05/19 Mastrick Gym, Aberdeen

Deadlift
2 x 10 @ 60kg
2 x 5 @ 105kg
1 x 3 @ 145kg
2 x 1 @ 185kg
3 3 3 3 5 @ 205kg

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

Pull-Ups
Seated Rows
Incline DB Press
cowieIcon...11-05-2019 @ 22:14 
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Member 3740, 1098 posts
10/05/19 The Mill Gym, Drumblade, Aberdeenshire

Safety Bar Squat
3 x 8 @ 65kg
2 x 5 @ 105kg
1 x 3 @ 135kg
3 x 3 @ 155kg

Close Grip Floor Press
2 x 8 @ 60kg
5 x 3 @ 90kg

2" Axle SLDL DOH Grip
2 x 8 @ 70kg
5 x 3 @ 110kg

Tri Push-Downs
Face Pulls
Pull-Ups
cowieIcon...12-05-2019 @ 22:06 
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Member 3740, 1098 posts
12/05/19 The Mill Gym, Drumblade, Aberdeenshire

2"Axle Strict Press 1st rep from floor
2 x 6 @ 50kg
2 x 5 @ 70kg
2 x 3 @ 80kg
3 2 2 @ 90kg

Log Press 1st rep from floor
2 x 3 @ 75kg
3 x 3 @ 85kg

Rev Grip Strict Press from rack
2 x 6 @ 60kg
3 x 3 @ 80kg

Pull-Ups
Resistance Band Stuff
cowieIcon...15-05-2019 @ 21:08 
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Member 3740, 1098 posts
15/05/19 Mastrick Gym, Aberdeen

Deadlift
3 x 8 @ 70kg
2 x 5 @ 115kg
2 x 3 @ 155kg
2 x 1 @ 195kg
5 x 3 @ 210kg

Bench
3 x 8 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 90kg
5 x 1 @ 105kg
1 x 17 @ 60kg AMRAP

Pulldowns
1 Arm Cable Rows
Bicep Curls
cowieIcon...19-05-2019 @ 21:36 
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Member 3740, 1098 posts
18/05/19 The Mill Gym, Drumblade, Aberdeenshire

Safety Bar Squat
3 x 8 @ 60kg
2 x 5 @ 100kg
1 x 3 @ 140kg
3 x 3 @ 160kg

Close Grip Floor press
3 x 8 @ 60kg
1 x 3 @ 80kg
2 2 2 2 1 @ 100kg

2" Axle SLDL DOH Grip
2 x 8 @ 70kg
3 x 3 @ 110kg
3 x 2 @ 120kg

Push-downs
Face Pulls
Pull-ups
cowieIcon...22-05-2019 @ 21:30 
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Member 3740, 1098 posts
22/05/19 The Mill Gym, Drumblade, Aberdeenshire

2" Axle Strict Press 1st rep from floor
3 x 8 @ 50kg
2 x 5 @ 70kg
5 x 3 @ 90kg

Log Push Press 1st rep from floor
5 x 5 @ 75kg

OH Lock-Outs Weight suspended off bar from resistance bands
1 x 10 secs @ 50kg
1 x 10 secs @ 60kg
3 x 10 secs @ 70kg

Pushdowns
Face Pulls

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