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cowieIcon...25-04-2023 @ 18:05 
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Member 3740, 1597 posts
Post Edited: 03.05.2023 @ 17:09 PM by cowie
25/04/2023 Ocean BlackHawk Drillship, Offshore Senegal

Trap Bar Strict Press
3 x 8 @ 50kg
5 x 5 @ 60kg

Incline Smith Machine
3 x 8 @ 60kg
5 x 5 @ 85kg

Double Pulley OH Press
cowieIcon...03-05-2023 @ 17:12 
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Member 3740, 1597 posts
28/04/2023 Ocean BlackHawk Drillship, Offshore Senegal

Zercher Box Squat
3 x 8 @ 90kg
4 x 3 @ 100kg
1 x 10 @ 100kg

Leg Extension
Leg Curl
cowieIcon...03-05-2023 @ 17:15 
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Member 3740, 1597 posts
01/05/2023 Ocean BlackHawk Drillship, Offshore Senegal

Deadlift
3 x 8 @ 60kg
2 x 5 @ 100kg
2 x 3 @ 125kg
5 x 3 @ 160kg

Floor Press
3 x 8 @ 60kg
5 x 5 @ 80kg

Seated Rows
Low Pulley Hammer Curls
cowieIcon...03-05-2023 @ 17:18 
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Member 3740, 1597 posts
03/05/2023 Ocean BlackHawk Drillship, Offshore Senegal

Trap Bar Strict Press
3 x 8 @ 50kg
1 x 5 @ 60kg
5 x 5 @ 70kg

Power Clean & Press
5 x 1 @ 60kg
3 x 1 @ 70kg
5 x 1 @ 80kg

Single Arm Cable Pulley Press
Face Pulls
cowieIcon...15-05-2023 @ 17:33 
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Member 3740, 1597 posts
07/05/2023 Ocean BlackHawk Drillship, Offshore Senegal

Zercher Squat
4 x 6 @ 60kg
5 x 3 @ 100kg

Power Cleans
8 x 1 @ 60kg
8 x 1 @ 80kg

Upright Cable Rows
Leg Extension
Leg Curl
cowieIcon...15-05-2023 @ 17:36 
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Member 3740, 1597 posts
08/05/2023 Ocean BlackHawk Drillship, Offshore Senegal

Bench
3 x 8 @ 60kg
5 x 5 @ 80kg

Incline
2 x 8 @ 60kg
2 x 5 @ 85kg
3 x 5 @ 90kg

Face Pulls
cowieIcon...15-05-2023 @ 17:41 
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Member 3740, 1597 posts
09/05/2023 Ocean BlackHawk Drillship, Offshore Senegal

Deadlift
3 x 8 @ 60kg
2 x 3 @ 100kg
2 x 3 @ 125kg
5 x 3 @ 165kg

DB Pullovers
1 x 8 @ 10kg
1 x @ 15kg
1 x 8 @ 22kg
1 x 8 @ 28kg
1 x 8 @ 32kg

Pulldowns
Bi & Hammer Curls
cowieIcon...15-05-2023 @ 17:44 
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Member 3740, 1597 posts
11/05/2023 Ocean BlackHawk Drillship, Offshore Senegal

Trap Bar Strict Press
3 x 6 @ 50kg
2 x 5 @ 70kg
2 x 5 @ 78kg
1 x 5 @ 82kg

Power Cleans
8 x 1 @ 90kg

Rev Grip Strict Press
8 x 1 @ 90kg

Single Arm Cable Press
cowieIcon...15-05-2023 @ 17:46 
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Member 3740, 1597 posts
14/05/2023 Ocean BlackHawk Drillship, Offshore Senegal

Zercher Squat
3 x 6 @ 60kg
2 x 3 @ 100kg
1 x 3 @ 110kg
2 x 3 @ 120kg

Leg Extensions
cowieIcon...15-05-2023 @ 17:50 
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Member 3740, 1597 posts
15/05/2023 Ocean BlackHawk Drillship, Offshore Senegal

Bench
3 x 8 @ 60kg
2 x 3 @ 80kg
1 x 3 @ 85kg
2 x 3 @ 88kg

Incline
2 x 6 @ 90kg
1 x 5 @ 85kg
2 x 5 @ 92kg

Tri Pushdowns
Tri Extensions
cowieIcon...26-05-2023 @ 23:04 
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Member 3740, 1597 posts
20/05/2023 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 6 @ 52kg
2 x 3 @ 72kg
5 x 3 @ 82kg

Power Clean & Press
10 x 1 @ 60kg

Pullover
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 20kg
1 x 10 @ 25kg
cowieIcon...26-05-2023 @ 23:07 
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Member 3740, 1597 posts
22/05/2023 The Mill Gym, Drumblade, Aberdeenshire

Deadlift
3 x 8 @ 70kg
3 x 3 @ 120kg
1 x 3 @ 160kg
3 3 5 @ 180kg

Axle Deadlift DOH
2 x 5 @ 70kg
5 x 2 @ 100kg

Pullups
10 x 1 @ BW

Bi & Hammer Curls
cowieIcon...26-05-2023 @ 23:08 
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Member 3740, 1597 posts
24/05/2023 The Mill Gym, Drumblade, Aberdeenshire

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

Zercher Squat
2 x 3 @ 60kg
2 x 3 @ 100kg
3 x 3 @ 130kg
cowieIcon...26-05-2023 @ 23:11 
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Member 3740, 1597 posts
26/05/2023 The Mill Gym, Drumblade, Aberdeenshire

Power Clean & Press
8 x 1 @ 60kg
5 x 1 @ 70kg
3 x 1 @ 80kg
5 x 1 @ 85kg

Incline Bench
3 x 6 @ 60kg
2 x 3 @ 80kg
3 3 5 @ 90kg

Pullovers
1 x 8 @ 5kg
1 x 8 @ 10kg
1 x 8 @ 15kg
1 x 8 @ 25kg
1 x 8 @ 30kg
cowieIcon...01-06-2023 @ 15:58 
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Member 3740, 1597 posts
29/05/2023 The Mill Gym, Drumblade, Aberdeenshire

Deadlift
3 x 8 @ 70kg
3 x 3 @ 120kg
1 x 3 @ 160kg
1 x 3 @ 180kg
3 3 5 @ 190kg

Axle Deadlift DOH
2 x 5 @ 70kg
2 x 2 @ 100kg
3 x 2 @ 110kg

Pullups
8 x 1 @ BW
2 x 2 @ BW

Bands for Bi & Hammer Curls

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