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An Onshore & Offshore Training Log

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cowieIcon...15-10-2012 @ 15:50 
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Member 3740, 1597 posts
14/10/12 Mastrick Gym

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

Strict Log Press (from rack)
3 x 6 @ 60kg
5 x 6 @ 80kg

Quick easy session due to lack of interest Angry
cowieIcon...18-10-2012 @ 09:42 
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Member 3740, 1597 posts
17/10/12 Offshore Gym

SLDL
3 x 10 @ 70kg
1 x 5 @ 110kg
1 x 5 @ 140kg
3 x 3 @ 180kg

1 Arm Row (low pulley)
1 x 8 @ 6 plates
3 x 8 @ 8 plates

Face Pulls
3 x 10 @ 6 plates

Rev Curls
3 x 6 @ 30kg
cowieIcon...23-10-2012 @ 13:29 
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Member 3740, 1597 posts
23/10/12 Offshore Gym

Deadlift (beltless & strapless)
Warmups with 70, 110 & 140kg
8 x 3 @ 190kg

Push Press (from rack)
3 x 5 @ 60kg
5 x 5 @ 95kg

Finished with a medley of light Face Pulls, Pushdowns & Delt Stuff
cowieIcon...25-10-2012 @ 12:07 
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Member 3740, 1597 posts
25/10/12 Offshore Gym

Zercher Squat
3 x 5 @ 60kg
1 x 5 @ 90kg
1 x 5 @ 110kg
3 x 2 @ 130kg

Aches & pains = end of session Unhappy
cowieIcon...26-10-2012 @ 14:34 
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Member 3740, 1597 posts
26/10/12 Offshore Gym

Strict Press (from rack)
3 x 5 @ 60kg
1 x 2 @ 80kg
5 x 1 @ 105kg

Reverse Grip Flat Bench
3 x 5 @ 60kg
5 x 5 @ 95kg

Finished off with some Hammer Curls
cowieIcon...28-10-2012 @ 13:21 
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Member 3740, 1597 posts
28/10/12 Offshore Gym

15" Deadlift (all DOH & beltless)
Warmups with 70 & 110kg
1 x 5 @ 140kg
5 x 5 @ 180kg

1 Arm Deadlift
1 x 3 @ 70kg
1 x 3 @ 100kg

Finishing off with Face Pulls, 1 Arm Pulldowns & Side Bends
cowieIcon...30-10-2012 @ 12:32 
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Member 3740, 1597 posts
30/10/12 Offshore Gym

Squat (raw)
3 x 5 @ 60kg
1 x 5 @ 110kg
1 x 5 @ 120kg
3 x 5 @ 130kg

Bench
3 x 5 @ 60kg
1 x 5 @ 90kg
5 x 1 @ 120kg
1 x 15 @ 60kg (super slow)
Chuffed with the bench, fisrt 120kg since pec tear almost 2 years ago

Inline DB's
3 x 6 @ 30kg (slow for the stretch)

Finished off with Calf Raises & Incline Press-Ups for high reps
cowieIcon...01-11-2012 @ 12:19 
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Member 3740, 1597 posts
01/11/12 Offshore Gym

SLDL
3 x 6 @ 70kg
1 x 5 @ 110kg
1 x 5 @ 140kg
3 x 3 @ 190kg

Push Press
3 x 10 @ 60kg (concentrating on a good paused lockout)

Low Pulls
3 x 10 Stack

Finishing with Face Pulls, Pushdowns & Rev Curls
cowieIcon...19-12-2012 @ 20:39 
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Member 3740, 1597 posts
Fallen behind with the log lately so time to catch up

05/11/12 Mastrick Gym

Squat
3 x 5 @ 60kg
5 x 5 @ 110kg

Log Press (all reps from floor)
1 x 5 @ 60kg
1 x 5 @ 70kg
1 x 5 @ 80kg

Log Press (from rack)
1 x 5 @ 100kg
1 x 5 @ 105kg
1 x 5 @ 110kg

Flat Bench Log Press
3 x 10 @ 80kg

Close Grip Pulldowns
3 x 10 @ 14 plates
cowieIcon...19-12-2012 @ 20:43 
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Member 3740, 1597 posts
08/11/11 Mastrick Gym

15" Deadlift
1 x 3 @ 180kg
1 x 3 @ 210kg
1 x 3 @ 240kg

Strict Press
3 x 5 @ 60kg
5 x 5 @ 100kg

Bench Press
3 x 10 @ 60kg

Trap Bar Deadlift
3 x 10 @ 100kg
cowieIcon...19-12-2012 @ 20:48 
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Member 3740, 1597 posts
13/11/12 Mastrick Gym

Squat
3 x 5 @ 60kg
1 x 5 @ 90kg
5 x 5 @ 115kg

Log Press (from rack)
3 x 5 @ 60kg
1 x 9 @ 90kg
8 x 3 @ 105kg

Strict Log (from rack)
1 x 15 @ 60kg

Close Grip Bench
3 x 5 @ 60kg
3 x 3 @ 90kg

Close Grip Pulldowns
3 x 10 @ 15 plates
cowieIcon...19-12-2012 @ 20:52 
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Member 3740, 1597 posts
16/11/12 Mastrick Gym

Deadlift
Warmups with 60, 100 & 140kg's
5 x 3 @ 170kg

Clean & Press
3 x 1 @ 60kg
3 x 1 @ 70kg
3 x 1 @ 80kg

Strict Press
5 x 5 @ 80kg
cowieIcon...19-12-2012 @ 20:56 
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Member 3740, 1597 posts
21/11/12 Mastrick Gym

Squat
3 x 5 @ 60kg
1 x 5 @ 90kg
5 x 5 @ 120kg

Log Press (from rack)
3 x 5 @ 60kg
1 x 5 @ 90kg
5 x 5 @ 105kg

Strict Log (from rack)
1 x 12 @ 70kg

Flat Bench Log Press
1 x 5 @ 60kg
3 x 3 @ 100kg

Close Grip Pulldown
3 x 10 @ 16 plates
cowieIcon...19-12-2012 @ 21:07 
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Member 3740, 1597 posts
01/12/12 Very clean gym in Johor Bahru, Malaysia

SLDL
Warmups with 60, 100, 140 & 180kg's
3 x 1 @ 215kg (beltless & alt grip)

Strict Press
3 x 5 @ 60kg
5 x 5 @ 91.6kg

Reverse Grip Bench Press
3 x 5 @ 60kg
3 x 5 @ 101.6kg

Squat
1 x 20 @ 101.6kg
cowieIcon...19-12-2012 @ 21:14 
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Member 3740, 1597 posts
05/12/12 Mastrick Gym

Deadlift
5 x 3 @ 180kg (beltless & staps)

Log Press (from rack)
5 x 3 @ 110kg

Strict Log (from log)
1 x 12 @ 70kg

Flat Bench Log Press
3 x 5 @ 100kg

Chins (underhand)
10 x 1 @ bodyweight

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