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cowieIcon...07-12-2022 @ 21:33 
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Member 3740, 1597 posts
03/12/2022 The Mill Gym, Drumblade, Aberdeenshire

Deadlift
3 x 8 @ 60kg
2 x 3 @ 110kg
2 x 3 @ 150kg
1 x 2 @ 180kg
2 x 2 @ 200kg
1 x 2 @ 210kg
1 x 2 @ 215kg

Bench
3 x 6 @ 60kg
3 x 3 @ 80kg
1 x 3 @ 85kg
1 x 3 @ 90kg

Axle Rows
2 x 6 @ 70kg
3 x 5 @ 90kg
cowieIcon...07-12-2022 @ 21:37 
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Member 3740, 1597 posts
06/12/2022 The Mill Gym, Drumblade, Aberdeenshire

SSB
3 x 6 @ 72kg
3 x 3 @ 112kg
1 x 3 @ 142kg
1 x 3 @ 162kg

SSB Box Squat
2 x 6 @ 72kg
5 x 3 @ 102kg

Pullups
8 x 2 @ BW
cowieIcon...14-12-2022 @ 22:23 
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Member 3740, 1597 posts
08/12/2022 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 6 @ 52kg
3 x 3 @ 72kg
1 x 2 @ 82kg
1 x 2 @ 87kg
1 x 2 @ 92kg
1 x 2 @ 96kg
1 x 2 @ 102kg

Axle Press
3 x 5 @ 50kg
3 x 5 @ 70kg

Rev Grip Bench
2 x 6 @ 60kg
1 x 5 @ 90kg
1 x 3 @ 100kg
cowieIcon...14-12-2022 @ 22:27 
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Member 3740, 1597 posts
10/12/2022 The Mill Gym, Drumblade, Aberdeenshire

Deadlift
3 x 8 @ 60kg
2 x 5 @ 110kg
2 x 2 @ 160kg
1 x 2 @ 190kg
1 x 2 @ 210kg
1 x 2 @ 220kg

Bench
3 x 8 @ 60kg
3 x 3 @ 90kg

Pullups
10 x 2 @ BW
cowieIcon...14-12-2022 @ 22:30 
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Member 3740, 1597 posts
14/12/2022 The Mill Gym, Drumblade, Aberdeenshire

SSB
3 x 6 @ 72kg
3 x 3 @ 112kg
1 x 3 @ 142kg
1 x 3 @ 152kg
1 x 3 @ 165kg

SSB Box Squat
2 x 6 @ 72kg
5 x 3 @ 117kg
cowieIcon...20-12-2022 @ 10:14 
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Member 3740, 1597 posts
16/12/2022 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 6 @ 52kg
5 x 5 @ 72kg

Rev Grip Bench
3 x 6 @ 60kg
3 x 5 @ 80kg

OH Lockouts
2 x 5 secs @ 60kg
2 x 5 secs @ 80kg
2 x 5 secs @ 90kg
2 x 5 secs @ 100kg
cowieIcon...05-01-2023 @ 11:55 
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Member 3740, 1597 posts
20/12/2022 The Mill Gym, Drumblade, Aberdeenshire

Deadlift
3 x @ 70kg
2 x 5 @ 110kg
2 x 2 @ 160kg
1 x 2 @ 200kg
1 x 1 @ 220kg

Pullups
2 2 2 3 3 2 2 2 2 2 @ BW
cowieIcon...05-01-2023 @ 11:57 
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Member 3740, 1597 posts
24/12/2022 The Mill Gym, Drumblade, Aberdeenshire

SSB
4 x 3 @ 72kg
3 x 3 @ 112kg
1 x 3 @ 142kg

Cambered Bar Zercher Squat
3 x 5 @ 65kg
3 x 3 @ 105kg
cowieIcon...05-01-2023 @ 12:04 
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Member 3740, 1597 posts
31/12/22 Ocean BlackHawk Drillship, Offshore Senegal

Trap Bar Strict Press
3 x 8 @ 50kg
3 x 5 @ 70kg

Push Press
5 x 5 @ 60kg

Rev Grip Strict Press
5 x 5 @ 60kg
cowieIcon...05-01-2023 @ 12:08 
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Member 3740, 1597 posts
02/01/2023 Ocean BlackHawk Drillship, Offshore Senegal

Deadlift
3 x 8 @ 60kg
2 x 5 @ 100kg
2 x 3 @ 135kg
5 x 3 @ 165kg

Pulldowns
Single Arm Cable Rows
cowieIcon...05-01-2023 @ 12:13 
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Member 3740, 1597 posts
04/01/2023 Ocean BlackHawk Drillship, Offshore Senegal

Power Clean
8 x 1 @ 60kg
8 x 1 @ 85kg

Zercher Squat
3 x 5 @ 60kg
3 3 3 3 5 @ 100kg

Leg Extension
Leg Curl
cowieIcon...05-01-2023 @ 12:17 
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Member 3740, 1597 posts
05/01/2023 Ocean BlackHawk Drillship, Offshore Senegal

Bench
3 x 8 @ 50kg
3 x 5 @ 60kg
5 x 3 @ 85kg

Dips
5 x 5 @ BW

Incline DB
1 x 8 @ 23kg
1 x 8 @ 27kg
1 x 8 @ 32kg
cowieIcon...08-01-2023 @ 13:04 
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Member 3740, 1597 posts
08/01/2023 Ocean BlackHawk Drillship, Offshore Senegal

Trap Bar Strict Press
3 x 8 @ 50kg
5 x 5 @ 70kg

Push Press
3 x 8 @ 60kg

Rev Grip Strict Press
2 x 5 @ 60kg
3 x 5 @ 70kg

Cable Upright Rows
cowieIcon...10-01-2023 @ 13:10 
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Member 3740, 1597 posts
10/01/2023 Ocean BlackHawk Drillship, Offshore Senegal

Deadlift
3 x 8 @ 60kg
2 x 5 @ 100kg
1 x 3 @ 135kg
1 x 3 @ 165kg
3 3 5 @ 175Kg

Pulldowns
Bent Over Rows
Hammer & Bi Curls
cowieIcon...18-01-2023 @ 13:50 
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Member 3740, 1597 posts
14/01/2023 Ocean BlackHawk Drillship, Offshore Senegal

Bench
3 x 8 @ 50kg
3 x 5 @ 60kg
1 x 3 @ 85Kg
4 x 3 @ 90kg

Dips
3 x 5 @ BW

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