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cowieIcon...25-02-2023 @ 11:06 
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Member 3740, 1597 posts
25/02/2023 Ocean BlackHawk Drillship, Offshore Senegal

Deadlift
3 x 8 @ 60kg
2 x 5 @ 102kg
2 x 3 @ 135kg
1 x 3 @ 165kg
1 x 2 @ 188kg
1 x 5 @ 220kg

Trap Bar Rows
2 x 8 @ 70kg
3 x 8 @ 90kg

Single Arm Cable Rows

DB Hammer & Bi Curls
cowieIcon...27-02-2023 @ 14:18 
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Member 3740, 1597 posts
27/02/2023 Ocean BlackHawk Drillship, Offshore Senegal

Trap Bar Strict Press
3 x 8 @ 50kg
3 x 3 @ 70kg
3 x 3 @ 78kg
3 x 3 @ 86kg

Push Press
3 x 8 @ 60kg

Low Cable Upright Rows
cowieIcon...02-03-2023 @ 10:57 
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Member 3740, 1597 posts
02/03/2023 Ocean BlackHawk Drillship, Offshore Senegal

Zercher Squat
3 x 6 @ 60kg
2 x 3 @ 102kg
1 x 3 @ 125kg
1 x 3 @ 135kg

Zercher Box Squat
5 x 8 @ 60kg

Leg Extension
Leg Curl
cowieIcon...05-03-2023 @ 12:54 
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Member 3740, 1597 posts
05/03/2023 Ocean BlackHawk Drillship, Offshore Senegal

Deadlift
3 x 8 @ 60kg
2 x 3 @ 102kg
2 x 3 @ 125kg
1 x 3 @ 165kg
1 x 2 @ 196kg
1 x 2 @ 230kg

Seated Rows
Pulldowns
cowieIcon...08-03-2023 @ 16:05 
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Member 3740, 1597 posts
08/03/2023 Ocean BlackHawk Drillship, Offshore Senegal

Trap Bar Strict Press
3 x 6 @ 50kg
3 x 3 @ 70kg
2 x 3 @ 78kg
1 x 3 @ 86kg
1 x 2 @ 95kg
1 x 10 @ 70kg

Dips
2 5 5 5 5 @ BW

Single DB Press
1 x 8 @ 22Kg (R & L)
1 x 8 @ 28kg (R & L)
1 x 8 @ 32kg (R & L)

Tri Pushdowns
cowieIcon...14-03-2023 @ 14:21 
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Member 3740, 1597 posts
14/03/2023 Ocean BlackHawk Drillship, Offshore Senegal

Zercher Squat
3 x 5 @ 60kg
2 x 3 @ 102kg
1 x 3 @ 125kg
1 x 3 @ 135kg
1 x 3 @ 143kg

Leg Extensions
Hamstring Curls
cowieIcon...18-03-2023 @ 07:07 
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Member 3740, 1597 posts
17/03/2023 Ocean BlackHawk Drillship, Offshore Senegal

Trap Bar Strict Press
3 x 6 @ 50kg
3 x 3 @ 70kg
1 x 3 @ 78kg
1 x 3 @ 86Kg
1 x 2 @ 95Kg

Push Press
2 x 5 @ 60kg
5 x 3 @ 85kg

Press Ups
cowieIcon...27-03-2023 @ 23:05 
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Member 3740, 1597 posts
27/03/2023 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
3 x 8 @ 72kg
cowieIcon...29-03-2023 @ 22:01 
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Member 3740, 1597 posts
29/03/2023 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 6 @ 52kg
3 x 3 @ 72kg
3 x 3 @ 77kg

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

Incline Bench
2 x 8 @ 50kg
3 x 8 @ 60kg
cowieIcon...01-04-2023 @ 23:12 
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Member 3740, 1597 posts
01/04/2023 The Mill Gym, Drumblade, Aberdeenshire

Deadlift
3 x 8 @ 70kg
3 x 3 @ 120kg
3 3 3 3 5 @ 160kg

Axle Deadlift DOH Grip
3 x 1 @ 70kg
5 x 1 @ 110kg

Pullups
12 x 1 @ BW

Oly Plate Pullover
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 25kg

Bands for Bi & Hammer Curls
cowieIcon...03-04-2023 @ 21:10 
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Member 3740, 1597 posts
03/04/2023 The Mill Gym, Drumblade, Aberdeenshire

SSB
3 x 6 @ 72kg
3 x 3 @ 112kg
1 x 3 @ 142kg
1 x 3 @ 162kg
1 x 3 @ 172kg

SSB Box Squat
1 x 8 @ 72kg
1 x 8 @ 92kg
1 x 8 @ 102Kg
cowieIcon...05-04-2023 @ 16:44 
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Member 3740, 1597 posts
05/04/2023 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 5 @ 52kg
3 x 3 @ 72kg
2 x 3 @ 82kg
1 x 3 @ 87kg

Axle Rev Grip Strict Press
2 x 5 @ 50kg
3 x 5 @ 60kg

Incline Press
2 x 8 @ 50kg
1 x 8 @ 60kg
3 x 8 @ 70kg
cowieIcon...12-04-2023 @ 21:49 
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Member 3740, 1597 posts
07/04/2023 The Mill Gym, Drumblade, Aberdeenshire

Deadlift
3 x 8 @ 70kg
3 x 3 @ 120kg
2 x 3 @ 160kg
1 x 3 @ 180kg
2 x 3 @ 190kg

Axle Deadlift DOH Grip
3 x 3 @ 70kg
3 x 1 @ 110kg
3 x 1 @ 120kg

Pulldowns
3 x 10 @ 50kg

Oly Bar Curls
3 x 3 @ 70kg
cowieIcon...12-04-2023 @ 21:54 
Avatar
Member 3740, 1597 posts
12/04/2023 The Mill Gym, Drumblade, Aberdeenshire

SSB
3 x 6 @ 72kg
3 x 3 @ 112kg
1 x 3 @ 152kg
1 x 3 @ 172kg
1 x 1 @ 185kg

SSB Box Squat
1 x 6 @ 72kg
1 x 6 @ 112kg
1 x 6 @ 132kg

Oly Plate Pullover
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 20kg
1 x 10 @ 25kg
cowieIcon...25-04-2023 @ 08:28 
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Member 3740, 1597 posts
Post Edited: 03.05.2023 @ 17:05 PM by cowie
23/04/2023 Ocean BlackHawk Drillship, Offshore Senegal

Deadlift DOH
3 x 8 @ 60kg
3 x 5 @ 102kg
5 x 5 @ 125kg

Seated Rows
Single Arm Cables Rows
DB Hammer & Bi Curls

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