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An Onshore & Offshore Training Log

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cowieIcon...12-11-2025 @ 20:22 
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Member 3740, 1671 posts
05/11/2025 The Fitness Centre, Diego Martin, Trinidad

Zercher Box Squat
3 x 5 @ 62kg
5 x 3 @ 102kg
1 x 12 @ 102kg

Leg Extension
Hamstring Curls
Calf Raises
cowieIcon...12-11-2025 @ 20:27 
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Member 3740, 1671 posts
07/11/2025 The Fitness Centre, Diego Martin, Trinidad

Strict Press
2 x 8 @ 44kg
3 x 3 @ 62kg
1 x 3 @ 70kg
1 x 3 @ 80kg
1 x 1 @ 89kg
1 x 1 @ 93kg

Push Press
2 x 10 @ 62kg

Tri Pushdowns
Seated Press Machine
cowieIcon...12-11-2025 @ 20:31 
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Member 3740, 1671 posts
10/11/2025 The Fitness Centre, Diego Martin, Trinidad

Deadlift
3 x 6 @ 62kg
2 x 3 @ 102kg
2 x 3 @ 143kg
1 x 1 @ 184kg
1 x 1 @ 225kg
1 x 1 @ 243kg

Hyper-Extensions
Single Arm Cable Rows
Hammer & Bi Curls
cowieIcon...26-11-2025 @ 20:30 
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Member 3740, 1671 posts
20/11/2025 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 8 @ 80kg
2 x 3 @ 130kg
5 x 3 @ 170kg

Trap Bar Pause Deadlift
1 x 5 @ 62kg
1 x 5 @ 102kg
1 x 5 @ 152kg
cowieIcon...26-11-2025 @ 20:34 
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Member 3740, 1671 posts
22/11/2025 The Mill Gym, Drumblade, Aberdeenshire

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

SSB Box Squat
1 x 6 @ 62kg
1 x 6 @ 102kg
1 x 6 @ 142kg

Calf Raise
3 x 20 @ 102kg
cowieIcon...26-11-2025 @ 20:37 
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Member 3740, 1671 posts
24/11/2025 The Mill Gym, Drumblade, Aberdeenshire

Axle Press
3 x 3 @ 60kg
3 x 3 @ 70kg

Trap Bar Strict Press
2 x 6 @ 52kg
1 x 3 @ 72kg
3 x 3 @ 77kg

Swiss Bar Incline Press
1 x 6 @ 65kg
1 x 5 @ 75kg
3 x 5 @ 85kg
cowieIcon...27-11-2025 @ 21:47 
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Member 3740, 1671 posts
27/11/2025 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 8 @ 80kg
2 x 3 @ 130kg
1 x 3 @ 170kg
1 x 3 @ 180kg
1 x 3 @ 190kg

Trap Bar Pause Deadlift & Row
2 x 3 @ 62kg
1 x 3 @ 102kg
1 x 3 @ 132kg

Pullups
10 x 1 @ BW

Bands for Bi & Hammer Curls
cowieIcon...29-11-2025 @ 21:03 
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Member 3740, 1671 posts
29/11/2025 The Mill Gym, Drumblade, Aberdeenshire

Zercher Squat
3 x 6 @ 60kg
1 x 3 @ 100kg
3 x 3 @ 120kg

SSB Box Squat
1 x 8 @ 62kg
1 x 8 @ 102kg
1 x 8 @ 142kg

Calf Raises
1 x 20 @ 102kg
1 x 20 @ 122kg
cowieIcon...02-12-2025 @ 21:51 
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Member 3740, 1671 posts
02/12/2025 The Mill Gym, Drumblade, Aberdeenshire

Axle Press
3 x 3 @ 60kg
1 x 3 @ 70kg
3 x 3 @ 75kg

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

Swiss Bar Incline Press
1 x 6 @ 65kg
1 x 6 @ 75kg
1 x 3 @ 95kg
1 x 1 @ 100kg

Front & Lateral Raises
Bands for Tri Extensions
cowieIcon...04-12-2025 @ 20:08 
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Member 3740, 1671 posts
04/12/2025 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 8 @ 80kg
2 x 3 @ 130kg
1 x 3 @ 170kg
1 x 3 @ 190kg
1 x 3 @ 200kg
1 x 3 @ 210kg

Trap Bar Pause Deadlift
2 x 6 @ 62kg
1 x 6 @ 112kg
2 x 6 @ 132kg

Bi & Hammer Curls
cowieIcon...08-12-2025 @ 21:13 
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Member 3740, 1671 posts
08/12/2025 The Mill Gym, Drumblade, Aberdeenshire

Zercher Squat
3 x 6 @ 60kg
2 x 3 @ 100kg
1 x 3 @ 120kg
1 x 3 @ 125kg
1 x 3 @ 130kg

SSB Box Squat
1 x 10 @ 62kg
1 x 10 @ 102kg
1 x 10 @ 140kg

Calf Raises
2 x 20 @ 102kg
cowieIcon...27-12-2025 @ 14:26 
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Member 3740, 1671 posts
Post Edited: 14.01.2026 @ 17:34 PM by cowie
16/12/2025 The Fitness Centre, Port of Spain, Trinidad

Zercher Squat
3 x 6 @ 62kg
2 x 3 @ 102kg
3 x 3 @ 125kg

Curl & Rev Strict Press
5 x 5 @ 62kg

Pullups
10 x 1 @ BW
cowieIcon...27-12-2025 @ 14:34 
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Member 3740, 1671 posts
Post Edited: 14.01.2026 @ 17:36 PM by cowie
18/12/2025 The Fitness Centre, Port of Spain, Trinidad

Strict Press
5 x 5 @ 65kg

Power Clean
5 x 1 @ 62kg
5 x 1 @ 80kg
5 x 1 @ 84kg

Close Grip Floor Press
1 x 6 @ 62kg
3 x 6 @ 70kg

DB Pullover
1 x 10 @ 18kg
1 x 10 @ 23kg
1 x 10 @ 27kg
cowieIcon...27-12-2025 @ 14:39 
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Member 3740, 1671 posts
Post Edited: 14.01.2026 @ 17:38 PM by cowie
21/12/2025 The Fitness Centre, Port of Spain, Trinidad

Pause Deadlift
3 x 6 @ 62kg
2 x 3 @ 102kg
1 x 3 @ 143kg
1 x 3 @ 184kg
3 x 3 @ 193kg

Power Clean & Press
2 x 6 @ 62kg
3 x 6 @ 70kg

DB Rows
1 x 8 @ 27kg
1 x 8 @ 36kg
1 x 8 @ 41kg

Oly Bar Curls
1 x 8 @ 20kg
1 x 8 @ 35kg
1 x 8 @ 43kg
cowieIcon...28-12-2025 @ 15:48 
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Member 3740, 1671 posts
Post Edited: 14.01.2026 @ 17:39 PM by cowie
23/12/2025 The Fitness Centre, Port of Spain, Trinidad

Zercher Squat
3 x 6 @ 62kg
3 x 5 @ 102kg

Curl & Rev Strict Press
2 x 5 @ 62kg
3 x 5 @ 70kg

Pullups
10 x 1 @ BW

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