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cowieIcon...29-06-2013 @ 20:56 
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Member 3740, 1185 posts
29/06/13 Mastrick Gym

Squat
1 x 20 @ 140kg starting to get physically & mentally punishing now

Strict Log (1st rep from floor)
2 2 2 2 3 @ 107.5kg PB

Log Push Press (from rack)
5 x 1 @ 122.5kg
2 x 12 @ 60kg

Calf Raises & Curls in the Power Rack just cos I can
cowieIcon...03-07-2013 @ 21:47 
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Member 3740, 1185 posts
03/07/13 Mastrick Gym

15" Deadlift
1 x 6 @ 100kg
1 x 6 @ 140kg
1 x 3 @ 180kg
1 x 3 @ 210kg
1 x 3 @ 230kg
1 x 3 @ 250kg lower back not liking the partials today Unhappy

Strict Press (from rack)
F 2 2 2 2 3 @ 110kg

Rev Grip Strict Press (from rack)
1 x 8 @ 60kg
1 x 8 @ 70kg
1 x 8 @ 80kg

Chins
1 x 6 @ Bodyweight
1 x 6 @ +5kg

Face Pulls & Upright Pulls for reps
cowieIcon...08-07-2013 @ 20:59 
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Member 3740, 1185 posts
Post Edited: 08.07.2013 @ 21:20 PM by cowie
08/07/13 Mastrick Gym

Squat
1 x 17 @ 142.5kg (the 20 reps just wasn't on today)

Strict Log (1st rep from floor)
5 x 3 @ 107.5kg Set/Reps PB

Log Push Press (from rack)
F 1 F F (knackered & no leg drive available)
3 x 8 @ 70kg
cowieIcon...13-07-2013 @ 04:23 
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Member 3740, 1185 posts
13/07/13 Seawell well intervention boat, currently in harbour tho

16" Deadlift (on a smith machine)
3 x 10 @ 60kg
3 x 10 @ 100kg
3 x 10 @ 140kg

Wide Grip Pulldowns
Sets of 10 from 6 to 11 plates

Narrow Grip Low Pulls
Sets of 10 from 8 to 13 plates

Side Bends
3 x 10 Each Side @ 20kg

1 Arm Pulls
Sets of 10 each arm from 3 to 10 plates

All sets performed with just enough rest for a scoof of water in-between
cowieIcon...18-07-2013 @ 02:46 
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Member 3740, 1185 posts
18/07/13 Seawell (well intervention boat)

Currently operational in the North Sea west of Shetland, just to make things interesting

16" Deadlift in the Smith Machine
3 x 6 @ 60kg
2 x 3 @ 100kg
2 x 3 @ 140kg
2 x 3 @ 180kg
2 x 3 @ 210kg dont bother taking belts or straps offshore so all raw

Weights feel heaver than stated due to the resistance of the Smith Machine

A sort of 1 handed strict press on the cable crossover machine to mimic a DB Press
Sets of 6 reps on each hand working from 3 up to 11 plates
The cable rubbing against my arms was pretty annoying

Tried various seated & lying presses on the Smith Machine but my elbows & shoulders didn't like it one little bit so f**ked off for a munch in disgust
cowieIcon...20-07-2013 @ 00:10 
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Member 3740, 1185 posts
18/07/13 Seawell (well intervention boat)

Still bopping about the North Sea

1 Handed Side Lift on Smith Machine from 16"ish
3 x 3 @ 60kg each hand
3 x 3 @ 80kg each hand
1 x 3 @ 90kg each hand
1 x 3 @ 100kg each hand
1 x 3 @ 110kg each hand

Seated Shoulder Press on Smith Machine
3 x 5 @ 50kg
1 x 5 @ 60kg
1 x 5 @ 70kg
3 x 3 @ 80kg
5 x 1 @ 90kg

Again the weights on the Smith feel a lot heaver than on a Oly Bar

Banged in a few sets of high rep Pushdowns & Face Pulls
cowieIcon...22-07-2013 @ 00:17 
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Member 3740, 1185 posts
21/07/13 Seawell (well intervention boat)

Still operational west of Shetland

Flat Bench on Smith Machine
3 x 6 @ 60kg
5 x 5 @ 80kg

Incline Bench on Smith Machine
3 x 10 @ 60kg

Awful couple of exercises, felt like there was a baby elephant sitting on the bar

Floor Press on Smith Machine taking inspiration from a certain sand bag floor press vid a few days ago
1 x 3 @ 60kg
5 x 3 @ 90kg

Finished off with some gun work

All completed in about 45mins
cowieIcon...31-07-2013 @ 00:06 
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Member 3740, 1185 posts
30/07/13 Seawell (well intervention boat)

Still operational in the West of Shetlands

16" Deadlift on Smith Machine
2 x 10 @ 60kg
2 x 5 @ 100kg
2 x 5 @ 140kg
1 x 3 @ 180kg
2 x 3 @ 210kg

Floor Press on Smith Machine
3 x 6 @ 60kg
5 x 5 @ 100kg

Finished with lots of 8 rep sets on CG Pulldowns & 1 Hand Pulldowns
cowieIcon...14-08-2013 @ 22:14 
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Member 3740, 1185 posts
14/08/13 Mastrick Gym

1st session back on terra firma after 5 weeks at sea

Deadlift
5 x 5 @ 140kg crap weights but atleast my form was good & didnt need wraps

Strict Press (from rack)
5 x 5 @ 80kg

Rev Grip Bench
3 x 5 @ 100kg

Power Cleans
5 x 3 @ 60kg

Finished off with some good old bi's & tri's
cowieIcon...19-08-2013 @ 20:22 
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Member 3740, 1185 posts
17/08/13 Back Garden

Chin-ups
Lots of Singles

1 Handed KB Swings
4 x 10 Each Hand @ 20kg

Beer Keg FTO (water filled)
Lots of Singles @ 65kg

KB Side Bends
4 x 10 Each Side @ 20kg
cowieIcon...19-08-2013 @ 20:25 
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Member 3740, 1185 posts
19/08/13 Mastrick Gym

Squat
5 x 5 @ 100kg

Log Push Press (1st rep from floor)
5 x 5 @ 80kg

Flat Bench Log
3 x 10 @ 80kg

23" Rack Lift
3 x 3 @ 260kg

Calf Raises & Face Pulls
cowieIcon...23-08-2013 @ 22:07 
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Member 3740, 1185 posts
23/08/13 Mastrick Gym

Deadlift
1 x 5 @ 140kg
2 x 5 @ 150kg
2 x 5 @ 160kg

Strict Press (from rack)
2 x 5 @ 80kg
2 x 5 @ 85kg
1 x 5 @ 90kg

Rev Grip Bench
1 x 5 @ 100kg
2 x 5 @ 105kg

Power Cleans
2 x 3 @ 60kg
3 x 3 @ 70kg

Easy enough session
cowieIcon...26-08-2013 @ 21:47 
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Member 3740, 1185 posts
26/08/13 Mastrick Gym

Log Push Press (1st rep from floor)
1 x 5 @ 80kg
1 x 5 @ 90kg
1 x 5 @ 100kg
3 F F F @ 110kg FTOH PB

Flat Bench Log
3 x 8 @ 90kg

Zercher Squat
5 x 3 @ 100kg

Finished off with Calf Raises, BB Curls & Cable Pulls
andysmilesIcon...26-08-2013 @ 21:52 
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naughty !!
Member 642, 2482 posts
SQ 204, BP 142.5, DL 260
606.5 kgs @ 86kgs UnEq
What's your body weight at mate?

Plenty of good graft happening
cowieIcon...26-08-2013 @ 22:05 
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Member 3740, 1185 posts
andysmiles said:What's your body weight at mate?

Plenty of good graft happening


Cheers

About 112kg @ 5ft 8inch in my heels, carrying a bit of excess fuel tank but i am an old c**t

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