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cowieIcon...12-09-2023 @ 21:13 
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Member 3740, 1597 posts
12/09/2023 The Mill Gym, Drumblade, Aberdeenshire

SSB Box Squat
3 x 5 @ 72kg
2 x 3 @ 112kg
2 x 3 @ 142kg
2 x 3 @ 152kg

Zercher Squat
2 x 5 @ 70kg
2 x 3 @ 110kg
2 x 3 @ 120kg
cowieIcon...14-09-2023 @ 23:26 
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Member 3740, 1597 posts
14/09/2023 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 8 @ 52kg
3 x 3 @ 72kg
1 x 3 @ 82kg
1 x 3 @ 92kg
1 x 1 @ 100kg

Trap Bar Push Press
2 x 6 @ 52kg
1 x 6 @ 72kg
1 x 6 @ 82kg

Yoke Strict Press
3 x 5 @ 74kg

Some Cable Stuff
cowieIcon...16-09-2023 @ 18:34 
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Member 3740, 1597 posts
16/09/2023 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Deadlift
3 x 8 @ 72kg
3 x 3 @ 122kg
5 x 3 @ 172kg

Bench
1 x 8 @ 50kg
1 x 8 @ 60kg
5 x 3 @ 80kg

Pullups
10 x 1 @ BW
cowieIcon...22-09-2023 @ 10:59 
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Member 3740, 1597 posts
22/09/23 Ocean BlackRhino Drillship, Offshore Senegal

Strict Press
2 x 8 @ 45kg
3 x 8 @ 60kg

Smith Machine Incline
3 x 6 @ 60kg
3 x 6 @ 85kg

Dumbbell Press
1 x 8 @ 15kg
1 x 8 @ 23kg
1 x 8 @ 32kg

Pushdowns
cowieIcon...24-09-2023 @ 10:57 
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Member 3740, 1597 posts
24/09/23 Ocean BlackRhino Drillship, Offshore Senegal

Deadlift
3 x 8 @ 60kg
3 x 3 @ 100kg
8 x 3 @ 145kg

Pulldows
Low Cable Rows
Oly Bar Curls
cowieIcon...26-09-2023 @ 13:54 
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Member 3740, 1597 posts
26/09/23 Ocean BlackRhino Drillship, Offshore Senegal

Zercher Squat
3 x 6 @ 60kg
8 x 3 @ 100kg

Bulgarian Squat
DB Pullover
cowieIcon...29-09-2023 @ 10:43 
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Member 3740, 1597 posts
29/09/23 Ocean BlackRhino Drillship, Offshore Senegal

Strict Press
2 x 6 @ 52kg
3 x 3 @ 60kg
3 x 3 @ 70kg
5 x 3 @ 75kg

Upright Rows
Rev Curls
cowieIcon...16-10-2023 @ 20:43 
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Member 3740, 1597 posts
12/09/2023 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 6 @ 52kg
3 x 3 @ 72kg
3 x 3 @ 80kg

Axle Press
8 x 3 @ 60kg

Single Viking Press
2 x 6 @ 10kg
3 x 6 @ 15kg
cowieIcon...16-10-2023 @ 20:46 
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Member 3740, 1597 posts
Post Edited: 19.10.2023 @ 21:38 PM by cowie
16/09/2023 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 6 @ 80kg
3 x 3 @ 130kg
3 x 3 @ 160kg
3 x 3 @ 180kg

Dips
5 x 3 @ BW

Pulldowns
Bi & Hammer Curls
cowieIcon...19-10-2023 @ 21:37 
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Member 3740, 1597 posts
19/09/2023 The Mill Gym, Drumblade, Aberdeenshire

SSB
4 x 5 @ 72kg
3 x 3 @ 112kg
1 x 3 @ 142kg
1 x 3 @ 152kg
1 x 3 @ 162kg

Pullovers
Bulgarian Split Squat
Power Cleans
cowieIcon...21-10-2023 @ 22:24 
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Member 3740, 1597 posts
21/09/2023 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
4 x 8 @ 52kg
3 x 3 @ 72kg
3 x 3 @ 85kg

Axle Press
5 x 3 @ 70kg

Single Hand Oly Bar Press
2 x 6 @ 20kg
2 x 6 @ 30kg
cowieIcon...24-10-2023 @ 22:59 
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Member 3740, 1597 posts
23/09/2023 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 6 @ 80kg
3 x 3 @ 130kg
1 x 3 @ 170kg
2 x 3 @ 180kg
1 x 5 @ 180kg
1 x 3 @ 190kg

Dips
3 4 4 4 5 @ BW

Pullups
8 x 1 @ BW

Bi & Hammer Curls
cowieIcon...28-10-2023 @ 15:42 
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Member 3740, 1597 posts
26/09/2023 The Mill Gym, Drumblade, Aberdeenshire

SSB
3 x 6 @ 62kg
3 x 3 @ 102kg
1 x 3 @ 142kg
1 x 3 @ 162kg
1 x 3 @ 172kg

SSB Box Squat
8 x 3 @ 62kg

Bulgarian Split Squat
3 x 6 @ BW
cowieIcon...28-10-2023 @ 15:45 
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Member 3740, 1597 posts
28/09/2023 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 8 @ 52kg
2 x 3 @ 72kg
1 x 3 @ 82kg
1 x 2 @ 86kg

Swiss Bar Incline Press
3 x 8 @ 55kg
3 x 5 @ 75kg
cowieIcon...03-11-2023 @ 13:41 
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Member 3740, 1597 posts
30/09/2023 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 8 @ 80kg
3 x 3 @ 130kg
1 x 3 @ 170kg
1 x 3 @ 190kg
1 x 3 @ 200kg

Swiss Bar Rows
3 x 8 @ 65kg
3 x 6 @ 85kg

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