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An Onshore & Offshore Training Log

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cowieIcon...26-04-2025 @ 21:11 
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Member 3740, 1671 posts
26/04/2025 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 @ 157kg

Power Cleans
5 x 1 @ 60kg
3 x 1 @ 80kg
3 x 1 @ 90kg
cowieIcon...03-06-2025 @ 20:37 
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Member 3740, 1671 posts
02/06/2025 The Mill Gym, Drumblade, Aberdeenshire

SSB Box Squat
3 x 6 @ 62kg
1 x 5 @ 102kg
1 x 5 @ 122kg
1 x 5 @ 142kg

Zercher Lift
3 x 1 @ 60kg
3 x 1 @ 100kg
3 x 1 @ 130kg
cowieIcon...03-06-2025 @ 20:41 
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Member 3740, 1671 posts
03/06/2025 The Mill Gym, Drumblade, Aberdeenshire

BTN Press
5 x 1 @ 50kg
5 x 1 @ 70kg

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

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

Banded Assistance Stuff
cowieIcon...07-06-2025 @ 21:09 
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Member 3740, 1671 posts
06/06/2025 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 6 @ 80kg
2 x 3 @ 120kg
1 x 3 @ 160kg
3 x 3 @ 180kg

Pullups
5 x 1 @ BW
3 x 2 @ BW

Banded Rows
cowieIcon...07-06-2025 @ 21:11 
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Member 3740, 1671 posts
07/06/2025 The Mill Gym, Drumblade, Aberdeenshire

Bench
3 x 8 @ 60kg
3 x 3 @ 90kg

Incline
3 x 8 @ 60kg

Banded Press/Fly's
cowieIcon...16-06-2025 @ 14:40 
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Member 3740, 1671 posts
11/06/2025 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
2 x 8 @ 52kg
2 x 3 @ 72kg
1 x 3 @ 82kg
1 x 3 @ 85kg
1 x 3 @ 90kg

Yoke Strict Press
1 x 3 @ 74kg
1 x 3 @ 84kg
1 x 3 @ 90kg

Single Arm Viking Press R & L
2 x 8 @ 30kg
1 x 8 @ 35kg
1 x 8 @ 40kg
1 x 8 @ 45kg
cowieIcon...16-06-2025 @ 14:44 
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Member 3740, 1671 posts
14/06/2025 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 8 @ 80kg
2 x 3 @ 130kg
1 x 3 @ 170kg
1 x 2 @ 190kg
1 x 2 @ 200kg

Zercher Squat from bottom position
3 x 3 @ 60kg
5 x 3 @ 100kg

Pullups
5 x 1 @ BW
3 x 2 @ BW
cowieIcon...03-10-2025 @ 20:39 
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Member 3740, 1671 posts
30/09/2025 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 6 @ 80kg
2 x 3 @ 130kg
1 x 3 @ 170kg
1 x 3 @ 200kg
1 x 3 @ 210kg

Axle Paused Deadlift & Row
1 x 8 @ 80kg

SSB Calf Raises
1 x 15 @ 62kg
2 x 15 @ 102kg

Pullups
10 x 1 @ BW

Hyper-Extensions
Bands for Bi & Hammer Curls
cowieIcon...03-10-2025 @ 20:45 
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Member 3740, 1671 posts
03/10/2025 The Mill Gym, Drumblade, Aberdeenshire

Swiss Bar Strict Press
3 x 6 @ 45kg
2 x 3 @ 65kg
1 x 3 @ 75kg
1 x 3 @ 85kg
1 x 3 @ 90kg
1 x 3 @ 94kg

Axle Press
4 x 3 @ 70kg
1 x 5 @ 70kg

Front Raise to OH
3 x 3 @ 40kg

Calf Raises
1 x 15 @ 62kg
1 x 15 @ 102kg
1 x 15 @ 122kg

Bands for Tri Pushdowns & Extensions
cowieIcon...06-10-2025 @ 21:41 
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Member 3740, 1671 posts
06/10/2025 The Mill Gym, Drumblade, Aberdeenshire

SSB Box Squat
3 x 6 @ 62kg
2 x 3 @ 102kg
1 x 3 @ 142kg
1 x 3 @ 152kg
1 x 3 @ 162kg

SSB Calf Raises
1 x 15 @ 102kg
1 x 15 @ 142kg
1 x 12 & 162kg

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

Dips
5 x 3 @ BW

Bands for Chest Press
cowieIcon...09-10-2025 @ 22:40 
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Member 3740, 1671 posts
09/10/2025 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 6 @ 80kg
2 x 3 @ 130kg
1 x 3 @ 170kg
1 x 3 @ 200kg
1 x 2 @ 210kg

Axle Paused Deadlift
2 x 3 @ 80kg
1 x 3 @ 120kg
1 x 3 @ 140kg
1 x 3 @ 150kg

Hyper-Extensions
Bands for Seated Rows
Bi & Hammer Curls
cowieIcon...24-10-2025 @ 15:31 
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Member 3740, 1671 posts
21/10/2025 The Fitness Centre, Diego Martin, Trinidad

Zercher Squat
3 x 8 @ 60kg
3 x 3 @ 102kg

Zercher Box Squat
2 x 5 @ 60kg
2 x 3 @ 102kg
2 x 3 @ 125kg
1 x 8 @ 125kg

Leg Extensions
Hamstring Curls
cowieIcon...29-10-2025 @ 16:47 
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Member 3740, 1671 posts
Post Edited: 29.10.2025 @ 16:47 PM by cowie
26/10/2025 The Fitness Centre, Diego Martin, Trinidad

Paused Deadlift
3 x 5 @ 60kg
2 x 3 @ 102kg
2 x 3 @ 142kg
1 x 3 @ 184kg
1 x 3 @ 193kg
1 x 3 @ 198kg

Pull-ups
10 x 1 @ BW

Seated Rows
Hammer & Bicep Curls
cowieIcon...29-10-2025 @ 16:50 
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Member 3740, 1671 posts
28/10/2025 The Fitness Centre, Diego Martin, Trinidad

Zercher Box Squat
3 x 5 @ 60kg
2 x 3 @ 102kg
2 x 3 @ 135kg
1 x 8 @ 135kg

Hamstring Curls
Leg Extensions
cowieIcon...12-11-2025 @ 20:20 
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Member 3740, 1671 posts
02/11/2025 The Fitness Centre, Diego Martin, Trinidad

Pause Deadlift
3 x 5 @ 62kg
2 x 3 102kg
1 x 3 @ 143kg
1 x 3 @ 184kg
2 x 3 @ 202kg

Pullups
10 x 1 @ BW

Seated Rows
Hammer & Bi Curls

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