An Onshore & Offshore Training Log

19/09/14 Transocean DSL Drillship, Offshore Angola

Strict Press (1st rep from floor)
3 x 5 @ 60kg
1 x 5 @ 70kg
1 x 5 @ 80kg
5 x 5 @ 90kg

Press-Ups
Sets of 8 reps from various widths

Rev Grip Strict Press (Smith machine)
1 x 5 @ 70kg
1 x 5 @ 80kg
1 x 5 @ 90kg
1 x 5 @ 100kg

29/09/14 Mastrick Gym

Deadlift
3 x 10 @ 60kg
2 x 5 @ 100kg
2 x 5 @ 140kg
3 x 3 @ 180kg
1 x 3 @ 190kg
1 x 3 @ 200kg All reps raw

Strict Log (from rack)
3 x 5 @ 60kg
3 x 5 @ 90kg
2 x 2 @ 95kg

Power Cleans
5 x 5 @ 60kg

Low Cable Pulls
Face Pulls

03/10/14 Mastrick Gym

Squat
3 x 10 @ 60kg
2 x 5 @ 100kg
5 x 5 @ 120kg

Power Clean & Push Press
5 x 1 @ 60kg
3 x 1 @ 80kg
3 x 1 @ 85kg
5 x 1 @ 90kg



Push Press (from rack)
3 x 3 @ 90kg
3 x 3 @ 95kg

Rev Grip Bench
2 x 5 @ 60kg
2 x 5 @ 100kg
2 x 5 @ 105kg

Face Pulls
Upright Pulls

07/10/14 Mastrick Gym

Deadlift
3 x 10 @ 60kg
2 x 5 @ 100kg
2 x 5 @ 140kg
2 x 5 @ 180kg
2 x 3 @ 200kg
1 x 3 @ 210kg All reps done raw

Strict Log (from rack)
3 x 5 @ 60kg
1 x 5 @ 80kg
2 x 5 @ 90kg
1 x 5 @ 95kg
2 x 3 @ 100kg
1 x 3 @ 105kg

Power Cleans
2 x 5 @ 60kg
3 x 5 @ 70kg

WG Bench
1 Handed Cable Pulls
Light Weights x High Reps

10/10/14 Mastrick Gym

Squat
3 x 10 @ 60kg
2 x 5 @ 100kg
2 x 5 @ 120kg
2 x 5 @ 125kg
1 x 5 @ 130kg

Power Clean & Push Press
5 x 1 @ 60kg
3 x 1 @ 80kg
3 x 1 @ 90kg
2 x 1 @ 92.5kg

Push Press (from rack)
1 x 5 @ 60kg
2 x 5 @ 90kg
2 x 3 @ 100kg
1 x 3 @ 110kg

Rev Grip Bench
1 x 5 @ 60kg
1 x 5 @ 100kg
3 x 5 @ 110kg

Calf Raises
Upright Cable Pulls

14/10/14 Mastrick Gym

2 1/2" Defacit Deadlift
3 x 10 @ 60kg
2 x 5 @ 100kg
2 x 3 @ 130kg
1 x 3 @ 160kg
3 x 3 @ 190kg All reps raw

Strict Log (from rack)
3 x 5 @ 60kg
2 x 5 @ 90kg
1 x 3 @ 100kg
1 x 3 @ 110kg
5 x 1 @ 115kg

Flat Bench Log
1 x 10 @ 60kg
5 x 5 @ 100kg

Power Cleans
2 x 5 @ 60kg
3 x 3 @ 70kg

NG Pulldowns
Face Pulls

Was pretty knackerd by the time I got to the power cleans today

17/10/14 Mastrick Gym

Squat
3 x 5 @ 60kg
1 x 5 @ 100kg
1 x 5 @ 120kg
1 x 5 @ 130kg
1 x 5 @ 140kg
1 x 5 @ 150kg

Power Clean & Push Press
5 x 1 @ 60kg
3 x 1 @ 80kg
6 x 1 @ 90kg Despite doing Power Cleans every session now my tech/weights aren't moving up.

Push Press (from rack)
1 x 3 @ 90kg
1 x 3 @ 100kg
1 x 3 @ 110kg
1 x 3 @ 115kg
1 x 3 @ 120kg

Rev Grip Bench
1 x 10 @ 60kg
1 x 5 @ 100kg
1 x 5 @ 110kg
1 x 5 @ 120kg
1 x 3 @ 130kg

Calf Raises

20/10/14 Mastrick Gym

15" Deadlift
2 x 10 @ 70kg
2 x 5 @ 120kg
1 x 5 @ 160kg
1 x 3 @ 200kg Belt & lift straps on
1 x 3 @ 230kg
1 x 3 @ 260kg
1 x 1 @ 280kg

Strict Log From rack
3 x 5 @ 60kg
1 x 5 @ 90kg
1 x 3 @ 100kg
1 x 3 @ 110kg
1 x 1 @ 115kg Total pish
2 x 15 @ 60kg

Power Cleans
3 x 3 @ 70kg
2 x 3 @ 80kg

Chins
15 x 1 @ Bodyweight

23/10/14 Hotel Tropico, Luanda, Angola

Bench Press
3 x 10 @ 50kg
5 x 5 @ 90kg
5 x 3 @ 100kg

DB Pullovers
Seated Press Machine Thing

24/10/14 Hotel Tropico, Luanda, Angola

Squat
3 x 10 @ 50kg
1 x 5 @ 90kg
1 x 5 @ 110kg
5 x 5 @ 130kg

Concept 2 Rower

26/10/14 Hotel Tropico, Luanda, Angola

Legs still stiff from squating 2 days ago

Deadlift
3 x 10 @ 50kg
2 x 5 @ 90kg
2 x 3 @ 130kg
1 x 3 @ 170kg
1 x 3 @ 190kg
1 x 3 @ 210kg
1 x 3 @ 230kg All done raw

Chins
18 x 1 @ Bodyweight

High Rep Stuff
Face Pulls
1 Arm Cable Rows
DB Curls
Grip Work

27/10/14 Hotel Tropico, Luanda, Angola

Push Press From rack
3 x 5 @ 50kg
2 x 5 @ 90kg
1 x 3 @ 100kg
3 x 2 @ 110kg

Rev Grip Bench
2 x 5 @ 50kg
3 x 5 @ 90kg

Power Cleans
Loads of singles up to a mighty 80kg

Rep Stuff
Upright Cable Pulls
Tri's

30/10/14 Hotel Tropico, Luanda, Angola

Squats
3 x 5 @ 50kg
2 x 5 @ 90kg
1 x 5 @ 110kg
2 x 5 @ 130kg
3 x 5 @ 140kg

Calfs & Hamstrings

02/11/14 Transocean DSL Drillship, Offshore Angola

SLDL
3 x 5 @ 60kg
2 x 3 @ 100kg
1 x 3 @ 130kg
1 x 3 @ 160kg
3 x 3 @ 180kg

Chins
15 x 1 @ Bodyweight

WG Pulldowns
1 Hand Cable Rows
Side Bends
Core Work
All for 10 rep sets

04/11/14 Transocean DSL Drillship, Offshore Angola

Strict Press 1st Rep Power Clean
3 x 5 @ 60kg
1 x 5 @ 70kg
1 x 5 @ 80kg
5 x 5 @ 90kg

Rev Grip Strict Press 1st Rep Cheating Curl
3 x 5 @ 60kg
1 x 5 @ 70kg
1 x 5 @ 80kg
3 x 5 @ 90kg

Some high rep Bi's & Tri's on the Cables