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An Onshore & Offshore Training Log

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cowieIcon...15-02-2025 @ 22:53 
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Member 3740, 1671 posts
11/02/2025 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 8 @ 70kg
3 x 5 @ 110kg
3 x 5 @ 130kg

Bench
3 x 8 @ 60kg
3 x 5 @ 80kg
cowieIcon...15-02-2025 @ 22:58 
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Member 3740, 1671 posts
13/02/2025 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 8 @ 52kg
3 x 3 @ 72kg
3 x 3 @ 77kg

Push Press
5 x 1 @ 60kg
5 x 1 @ 80kg

Single Arm Viking Press L & R
1 x 8 @ 35kg
1 x 8 @ 40kg
1 x 8 @ 50kg
cowieIcon...15-02-2025 @ 23:01 
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Member 3740, 1671 posts
15/02/2025 The Mill Gym, Drumblade, Aberdeenshire

SSB
4 x 6 @ 62kg
3 x 5 @ 102kg

Power Clean
10 x 1 @ 60kg
10 x 1 @ 80kg

Bulgarian Split Squat
3 x 10 @ BW

Pullups
15 x 1 @ BW
cowieIcon...18-02-2025 @ 23:16 
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Member 3740, 1671 posts
Post Edited: 20.02.2025 @ 22:21 PM by cowie
18/02/2025 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 8 @ 70kg
2 x 5 @ 110kg
1 x 3 @ 150kg
1 x 3 @ 160kg
1 x 3 @ 170kg

Hyper-extensions
3 x 10

Axle Rows
2 x 8 @ 70kg

Pullups
8 x 1 @ BW

Oly Bar Curls
1 x 8 @ 30kg
2 x 8 @ 40kg
cowieIcon...20-02-2025 @ 22:26 
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Member 3740, 1671 posts
20/02/2025 The Mill Gym, Drumblade, Aberdeenshire

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

Strict Yoke
5 x 2 @ 74kg

Incline Bench
3 x 6 @ 60kg
3 3 6 @ 80kg

Tri Extensions
cowieIcon...26-02-2025 @ 21:09 
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Member 3740, 1671 posts
23/02/2025 The Mill Gym, Drumblade, Aberdeenshire

SSB
5 x 8 @ 62kg

Power Clean & Front Squat
5 x 1 @ 50kg
5 x 1 @ 60kg
3 x 1 @ 70kg

Pullups
10 x 1 @ BW

Bench
3 x 8 @ 60kg
2 x 5 @ 80kg
3 3 5 @ 85kg
cowieIcon...26-02-2025 @ 21:12 
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Member 3740, 1671 posts
26/02/2025 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
4 x 8 @ 80kg
2 x 3 @ 120kg
1 x 3 @ 160kg
1 x 3 @ 170kg
1 x 5 @ 180kg

Axle Rows
3 x 8 @ 80kg

Single Arm Band Rows

Hyper-Extensions
cowieIcon...01-03-2025 @ 21:14 
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Member 3740, 1671 posts
01/03/2025 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 8 @ 42kg
2 x 3 @ 62kg
1 x 3 @ 72kg
1 x 3 @ 82kg
1 x 3 @ 85kg
1 x 3 @ 90kg

Yoke Strict Press
3 x 2 @ 74kg
2 2 4 @ 84kg

Incline Press
3 x 6 @ 60kg
3 3 5 @ 85kg

Bands for Tri Extensions & Face Pulls
cowieIcon...03-03-2025 @ 22:05 
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Member 3740, 1671 posts
03/03/2025 The Mill Gym, Drumblade, Aberdeenshire

SSB Box Squat
3 x 6 @ 62kg
3 x 3 @ 102kg
1 x 3 @ 122kg
1 x 3 @ 132kg

Bands for Hamstring Curls and Leg Extensions
cowieIcon...15-04-2025 @ 14:12 
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Member 3740, 1671 posts
07/04/2025 The Mill Gym, Drumblade, Aberdeenshire

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

Yoke Strict Press
3 x 3 @ 74kg

Incline Press
2 x 8 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 85kg
1 x 3 @ 90kg
cowieIcon...15-04-2025 @ 14:14 
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Member 3740, 1671 posts
10/04/2025 The Mill Gym, Drumblade, Aberdeenshire

Deadlift
3 x 8 @ 60kg
3 x 3 @ 100kg
2 x 3 @ 140kg
3 x 3 @ 170kg

Trap Bar Deadlift
1 x 8 @ 62kg
1 x 8 @ 102kg
1 x 8 @ 142kg

Bench
3 x 6 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 90kg
1 x 3 @ 95kg
cowieIcon...15-04-2025 @ 14:16 
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Member 3740, 1671 posts
13/04/2025 The Mill Gym, Drumblade, Aberdeenshire

SSB Box Squat
3 x 6 @ 62kg
2 x 3 @ 102kg
1 x 3 @ 132kg
1 x 3 @ 142kg
1 x 3 @ 152kg
cowieIcon...15-04-2025 @ 14:19 
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Member 3740, 1671 posts
15/04/2025 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 6 @ 52kg
4 x 3 @ 72kg
1 x 3 @ 82kg
3 x 2 @ 87kg

Yoke Strict Press
3 x 4 @ 74kg

Incline Bench
3 x 6 @ 60kg
1 x 3 @ 90kg
1 x 3 @ 95kg
cowieIcon...21-04-2025 @ 17:17 
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Member 3740, 1671 posts
21/04/2025 The Mill Gym, Drumblade, Aberdeenshire

Deadlift
3 x 6 @ 70kg
2 x 3 @ 120kg
1 x 3 @ 160kg
1 x 3 @ 180kg
1 x 3 @ 200kg
1 x 3 @ 210kg

RDL
3 x 6 @ 70kg

SSB Good Morning
2 x 8 @ 42kg
2 x 8 @ 52kg

Bands for Bi & Hammer Curls
cowieIcon...26-04-2025 @ 21:09 
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Member 3740, 1671 posts
24/04/2025 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 6 @ 52kg
3 x 3 @ 72kg
1 x 3 @ 82kg
1 x 2 @ 92kg

Strict Yoke
3 x 5 @ 74kg

Incline Press
3 x 6 @ 60kg
1 x 3 @ 90kg
1 x 3 @ 95kg

Bands for Tri Extensions & Shoulder Raises

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