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cowieIcon...05-01-2024 @ 22:17 
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Member 3740, 1593 posts
05/01/2024 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 8 @ 52kg
3 x 3 @ 72kg
3 x 2 @ 82kg
5 x 1 @ 85kg

Strict Press weight suspended on lift slings
2 x 5 @ 40kg
3 x 5 @ 65kg

Incline Press
2 x 6 @ 50kg
1 x 6 @ 60kg
1 x 5 @ 70kg
3 x 5 @ 80kg
cowieIcon...08-01-2024 @ 21:45 
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Member 3740, 1593 posts
08/01/2024 The Mill Gym, Drumblade, Aberdeenshire

SSB
3 x 6 @ 62kg
3 x 3 @ 102kg
3 x 3 @ 142kg

Squat & BTN Press
3 x 1 @ 50kg
3 x 1 @ 60kg
3 x 1 @ 70kg

Resistance Band Leg Extension

Pullups
5 x 1 @ BW
5 x 2 @ BW
cowieIcon...10-01-2024 @ 22:09 
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Member 3740, 1593 posts
10/01/2024 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 8 @ 80kg
2 x 3 @ 130kg
1 x 3 @ 170kg
1 x 3 @ 200kg
1 x 3 @ 210kg

Bench
1 x 8 @ 50kg
1 x 8 @ 70kg
3 x 5 @ 80kg

Axle Rows
5 x 8 @ 80kg
cowieIcon...13-01-2024 @ 20:07 
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Member 3740, 1593 posts
13/01/2024 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 5 @ 52kg
3 x 3 @ 72kg
3 x 2 @ 82kg
5 x 1 @ 90kg

Strict Press weight suspended on lift slings
2 x 5 @ 50kg
3 x 3 @ 70kg

Incline Press
2 x 6 @ 50kg
1 x 5 @ 70kg
1 x 5 @ 80kg
1 x 5 @ 90kg
cowieIcon...04-02-2024 @ 14:23 
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Member 3740, 1593 posts
22/01/2024 The Fitness Centre, Port of Spain, Trinidad

Deadlift
3 x 8 @ 60kg
3 x 3 @ 102kg
2 x 3 @ 142kg
1 x 3 @ 185kg
1 x 3 @ 215kg
1 x 3 @ 225kg

Seated Rows
Cable Pulls
cowieIcon...04-02-2024 @ 14:27 
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Member 3740, 1593 posts
30/01/2024 The Fitness Centre, Port of Spain, Trinidad

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

Strict Press
3 x 6 @ 52kg
6 x 5 @ 60kg
cowieIcon...05-02-2024 @ 20:43 
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Member 3740, 1593 posts
04/02/2024 The Fitness Centre, Port of Spain, Trinidad

Deadlift
3 x 8 @ 60kg
3 x 3 @ 102kg
2 x 3 @ 143Kg
1 x 3 @ 185kg
1 x 3 @ 215kg
1 x 3 @ 230kg

Seated Row Machine

Bench
3 x 10 @ 60kg

Single Arm Cable Rows

Hyper-extensions
cowieIcon...18-02-2024 @ 21:36 
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Member 3740, 1593 posts
06/02/2024 The Fitness Centre, Port of Spain, Trinidad

Strict Press
3 x 6 @ 50kg
2 x 3 @ 60kg
1 x 3 @ 70kg
5 x 3 @ 80kg

Zercher Squat
3 x 5 @ 60kg
1 x 3 @ 100kg
1 x 3 @ 125kg
1 x 3 @ 135kg
1 x 3 @ 142kg
cowieIcon...18-02-2024 @ 21:36 
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Member 3740, 1593 posts
06/02/2024 The Fitness Centre, Port of Spain, Trinidad

Strict Press
3 x 6 @ 50kg
2 x 3 @ 60kg
1 x 3 @ 70kg
5 x 3 @ 80kg

Zercher Squat
3 x 5 @ 60kg
1 x 3 @ 100kg
1 x 3 @ 125kg
1 x 3 @ 135kg
1 x 3 @ 142kg
cowieIcon...19-02-2024 @ 20:45 
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Member 3740, 1593 posts
19/02/2024 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 6 @ 80kg
5 x 3 @ 130kg

Swiss Bar Floor Press
3 x 8 @ 50kg
5 x 3 @ 80kg

Pullups
10 x 1 @ BW

Oly Bar Bi & Rev Curls
cowieIcon...21-02-2024 @ 16:04 
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Member 3740, 1593 posts
21/02/2024 The Mill Gym, Drumblade, Aberdeenshire

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

Yoke Strict Press
3 x 1 @ 74kg
5 x 1 @ 84kg

Single Arm Viking Press (R & L)
2 x 8 @ 10kg
3 x 8 @ 20kg

Bands for Pushdowns & Tri Extensions
cowieIcon...23-02-2024 @ 20:52 
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Member 3740, 1593 posts
23/02/2024 The Mill Gym, Drumblade, Aberdeenshire

SSB
4 x 5 @ 62kg
3 x 3 @ 102kg
3 x 3 @ 132kg

Power Cleans
5 x 1 @ 60kg
5 x 1 @ 80kg
5 x 1 @ 90kg
cowieIcon...28-02-2024 @ 15:52 
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Member 3740, 1593 posts
26/02/2024 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 6 @ 80kg
2 x 3 @ 120kg
3 x 3 @ 150kg

Swiss Bar Floor Press
2 x 8 @ 55kg
2 x 5 @ 75kg
3 x 3 @ 90kg

Pullups
10 x 1 @ BW

Axle Rows
3 x 5 @ 80kg
cowieIcon...28-02-2024 @ 15:56 
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Member 3740, 1593 posts
28/02/2024 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 6 @ 52kg
3 x 3 @ 72kg
1 x 3 @ 82kg
3 x 3 @ 87kg

Strict Yoke Press
3 x 1 @ 74kg
3 x 1 @ 84kg
3 x 1 @ 89kg

Single Arm Viking Press
2 x 8 @ 10kg
1 x 8 @ 20kg
1 x 8 @ 25kg
cowieIcon...01-03-2024 @ 21:00 
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Member 3740, 1593 posts
01/03/2024 The Mill Gym, Drumblade, Aberdeenshire

SSB
3 x 6 @ 62kg
3 x 3 @ 102kg
1 x 3 @ 132kg
1 x 3 @ 142kg
1 x 3 @ 152kg

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

Power Cleans
6 x 1 @ 60kg
3 x 1 @ 80kg
2 x 1 @ 90kg
3 x 1 @ 95kg

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