An Onshore & Offshore Training Log
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cowie04/03/24 @ 15:38
04/03/2024 The Mill Gym, Drumblade, Aberdeenshire
Axle Deadlift
3 x 6 @ 80kg
2 x 3 @ 130kg
1 x 3 @ 160kg
1 x 3 @ 180kg
1 x 3 @ 190kg
Swiss Bar Floor Press
2 x 8 @ 55kg
1 x 3 @ 85kg
1 x 3 @ 95kg
Pullups
10 x 1 @ BW
Axle Rows
1 x 8 @ 80kg
1 x 8 @ 90kg
1 x 8 @ 100kg
Axle Deadlift
3 x 6 @ 80kg
2 x 3 @ 130kg
1 x 3 @ 160kg
1 x 3 @ 180kg
1 x 3 @ 190kg
Swiss Bar Floor Press
2 x 8 @ 55kg
1 x 3 @ 85kg
1 x 3 @ 95kg
Pullups
10 x 1 @ BW
Axle Rows
1 x 8 @ 80kg
1 x 8 @ 90kg
1 x 8 @ 100kg
cowie06/03/24 @ 21:33
06/03/2024 The Mill Gym, Drumblade, Aberdeenshire
Trap Bar Strict Press
3 x 5 @ 52kg
2 x 3 @ 72kg
1 x 3 @ 82kg
3 x 2 @ 92kg
Yoke Strict Press
2 x 2 @ 74kg
1 x 2 @ 84kg
3 x 1 @ 84kg
Single Arm Viking Press R & L
1 x 8 @ 10kg
1 x 8 @ 20kg
1 x 8 @ 30kg
Trap Bar Strict Press
3 x 5 @ 52kg
2 x 3 @ 72kg
1 x 3 @ 82kg
3 x 2 @ 92kg
Yoke Strict Press
2 x 2 @ 74kg
1 x 2 @ 84kg
3 x 1 @ 84kg
Single Arm Viking Press R & L
1 x 8 @ 10kg
1 x 8 @ 20kg
1 x 8 @ 30kg
cowie10/03/24 @ 13:30
08/03/2024 The Mill Gym, Drumblade, Aberdeenshire
SSB
3 x 5 @ 62kg
2 x 3 @ 102kg
1 x 3 @ 132kg
1 x 3 @ 142kg
1 x 3 @ 162kg
SSB Box Squat
2 x 6 @ 62kg
1 x 5 @ 102kg
1 x 5 @ 122kg
Bench
1 x 8 @ 50kg
2 x 5 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 85kg
1 x 3 @ 90kg
Incline
3 x 8 @ 60kg
SSB
3 x 5 @ 62kg
2 x 3 @ 102kg
1 x 3 @ 132kg
1 x 3 @ 142kg
1 x 3 @ 162kg
SSB Box Squat
2 x 6 @ 62kg
1 x 5 @ 102kg
1 x 5 @ 122kg
Bench
1 x 8 @ 50kg
2 x 5 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 85kg
1 x 3 @ 90kg
Incline
3 x 8 @ 60kg
cowie14/03/24 @ 20:23
11/03/2024 The Mill Gym, Drumblade, Aberdeenshire
Axle Deadlift
3 x 6 @ 80kg
2 x 3 @ 130kg
1 x 2 @ 170kg
1 x 2 @ 190kg
1 x 3 @ 200kg
Axle Deadlift
3 x 6 @ 80kg
2 x 3 @ 130kg
1 x 2 @ 170kg
1 x 2 @ 190kg
1 x 3 @ 200kg
cowie22/04/24 @ 13:15
18/03/2024 The Fitness Centre, Port of Spain, Trinidad
Deadlift
3 x 10 @ 60kg
2 x 3 @ 102kg
2 x 3 @ 142kg
1 x 3 @ 185kg
1 x 4 @ 225kg
Zercher Squat
4 x 4 @ 60kg
2 x 3 @ 102kg
1 x 3 @ 125kg
1 x 3 @ 134kg
1 x 3 @ 143kg
Deadlift
3 x 10 @ 60kg
2 x 3 @ 102kg
2 x 3 @ 142kg
1 x 3 @ 185kg
1 x 4 @ 225kg
Zercher Squat
4 x 4 @ 60kg
2 x 3 @ 102kg
1 x 3 @ 125kg
1 x 3 @ 134kg
1 x 3 @ 143kg
cowie22/04/24 @ 13:18
16/04/2024 The Mill Gym, Drumblade, Aberdeenshire
SSB
3 x 5 @ 62kg
3 x 3 @ 102kg
3 x 3 @ 132kg
SSB Box Squat
2 x 6 @ 62kg
3 x 3 @ 102kg
Bench
5 x 8 @ 60kg
Pullovers
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 20kg
SSB
3 x 5 @ 62kg
3 x 3 @ 102kg
3 x 3 @ 132kg
SSB Box Squat
2 x 6 @ 62kg
3 x 3 @ 102kg
Bench
5 x 8 @ 60kg
Pullovers
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 20kg
cowie22/04/24 @ 13:21
18/04/2024 The Mill Gym, Drumblade, Aberdeenshire
Axle Deadlift
3 x 8 @ 80kg
2 x 3 @ 130kg
1 x 3 @ 160kg
3 x 3 @ 180kg
Single Arm Deadlift L & R
3 3 3 3 5 @ 60kg
Pullups
10 x 1 @ BW
Axle Deadlift
3 x 8 @ 80kg
2 x 3 @ 130kg
1 x 3 @ 160kg
3 x 3 @ 180kg
Single Arm Deadlift L & R
3 3 3 3 5 @ 60kg
Pullups
10 x 1 @ BW
cowie22/04/24 @ 13:24
20/04/2024 The Mill Gym, Drumblade, Aberdeenshire
Trap Bar Strict Press
3 x 5 @ 52kg
3 x 3 @ 72kg
3 x 3 @ 82kg
Strict Yoke Press
3 x 3 @ 74kg
3 x 2 @ 84kg
3 x 1 @ 90kg
Dips
5 x 2 @ BW
Rev Grip Bench
3 x 8 @ 60kg
Trap Bar Strict Press
3 x 5 @ 52kg
3 x 3 @ 72kg
3 x 3 @ 82kg
Strict Yoke Press
3 x 3 @ 74kg
3 x 2 @ 84kg
3 x 1 @ 90kg
Dips
5 x 2 @ BW
Rev Grip Bench
3 x 8 @ 60kg
cowie23/04/24 @ 22:23
23/04/2024 The Mill Gym, Drumblade, Aberdeenshire
SSB
3 x 6 @ 62kg
2 x 3 @ 102kg
3 x 3 @ 142kg
Power Clean
6 x 1 @ 60kg
6 x 1 @ 90kg
Bench
5 x 8 @ 65kg
Pullover
1 x 10 @ 10kg
1 x 10 @ 20kg
1 x 10 @ 25kg
SSB
3 x 6 @ 62kg
2 x 3 @ 102kg
3 x 3 @ 142kg
Power Clean
6 x 1 @ 60kg
6 x 1 @ 90kg
Bench
5 x 8 @ 65kg
Pullover
1 x 10 @ 10kg
1 x 10 @ 20kg
1 x 10 @ 25kg
cowie28/04/24 @ 14:51
25/04/2024 The Mill Gym, Drumblade, Aberdeenshire
Axle Deadlift
3 x 8 @ 80kg
3 x 3 @ 130kg
1 x 3 @ 170kg
3 x 3 @ 190kg
Single Arm Deadlift R & L
1 x 3 @ 60kg
2 x 3 @ 70kg
1 x 3 @ 80kg
Pullups
10 x 1 @ BW
Oly Bar Curls
3 x 6 @ 40kg
Axle Deadlift
3 x 8 @ 80kg
3 x 3 @ 130kg
1 x 3 @ 170kg
3 x 3 @ 190kg
Single Arm Deadlift R & L
1 x 3 @ 60kg
2 x 3 @ 70kg
1 x 3 @ 80kg
Pullups
10 x 1 @ BW
Oly Bar Curls
3 x 6 @ 40kg
cowie30/04/24 @ 20:59
27/04/2024 The Mill Gym, Drumblade, Aberdeenshire
Trap Bar Strict Press
3 x 6 @ 52kg
3 x 3 @ 72kg
3 x 3 @ 85kg
Yoke Strict Press
3 x 4 @ 74kg
2 x 3 @ 84kg
3 x 1 @ 94kg
Dips
5 x 3 @ BW
Rev Grip Bench
3 x 8 @ 65kg
Trap Bar Strict Press
3 x 6 @ 52kg
3 x 3 @ 72kg
3 x 3 @ 85kg
Yoke Strict Press
3 x 4 @ 74kg
2 x 3 @ 84kg
3 x 1 @ 94kg
Dips
5 x 3 @ BW
Rev Grip Bench
3 x 8 @ 65kg
cowie30/04/24 @ 21:06
30/04/2024 The Mill Gym, Drumblade, Aberdeenshire
SSB
3 x 6 @ 62kg
2 x 3 @ 102kg
1 x 3 @ 132kg
1 x 3 @ 152kg
1 x 1 @ 162kg
1 x 1 @ 172kg
1 x 1 @ 182kg
SSB Box Squat
2 x 6 @ 102kg
3 x 3 @ 122kg
Bench
2 x 6 @ 50kg
3 x 8 @ 70kg
SSB
3 x 6 @ 62kg
2 x 3 @ 102kg
1 x 3 @ 132kg
1 x 3 @ 152kg
1 x 1 @ 162kg
1 x 1 @ 172kg
1 x 1 @ 182kg
SSB Box Squat
2 x 6 @ 102kg
3 x 3 @ 122kg
Bench
2 x 6 @ 50kg
3 x 8 @ 70kg
cowie08/05/24 @ 19:58
03/05/2024 The Mill Gym, Drumblade, Aberdeenshire
Axle Deadlift
3 x 6 @ 80kg
2 x 3 @ 130kg
1 x 2 @ 170kg
3 x 2 @ 200kg
Single Arm Deadlift R & L
2 x 3 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 85kg
Pulldowns
1 x 10 @ 20kg
1 x 10 @ 30kg
1 x 10 @ 40kg
1 x 10 @ 50kg
Bands for Bi & Hammer Curls
Axle Deadlift
3 x 6 @ 80kg
2 x 3 @ 130kg
1 x 2 @ 170kg
3 x 2 @ 200kg
Single Arm Deadlift R & L
2 x 3 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 85kg
Pulldowns
1 x 10 @ 20kg
1 x 10 @ 30kg
1 x 10 @ 40kg
1 x 10 @ 50kg
Bands for Bi & Hammer Curls
cowie08/05/24 @ 20:03
05/05/2024 The Mill Gym, Drumblade, Aberdeenshire
Trap Bar Strict Press
3 x 5 @ 52kg
2 x 3 @ 72kg
1 x 2 @ 82kg
1 x 2 @ 92kg
1 x 1 @ 97kg
Yoke Strict Press
2 x 3 @ 74kg
1 x 3 @ 84kg
1 x 1 @ 94kg
1 x 1 @ 100kg
Dips
5 x 4 @ BW
Rev Grip Bench
1 x 6 @ 60kg
3 x 8 @ 70kg
Trap Bar Strict Press
3 x 5 @ 52kg
2 x 3 @ 72kg
1 x 2 @ 82kg
1 x 2 @ 92kg
1 x 1 @ 97kg
Yoke Strict Press
2 x 3 @ 74kg
1 x 3 @ 84kg
1 x 1 @ 94kg
1 x 1 @ 100kg
Dips
5 x 4 @ BW
Rev Grip Bench
1 x 6 @ 60kg
3 x 8 @ 70kg
cowie11/05/24 @ 13:25
09/05/2024 The Fitness Centre, Port of Spain, Trinidad
Squat
3 x 5 @ 60kg
5 x 3 @ 102kg
Bench
2 x 5 @ 60kg
3 x 8 @ 75kg
Leg Extension
Calf Raises
Squat
3 x 5 @ 60kg
5 x 3 @ 102kg
Bench
2 x 5 @ 60kg
3 x 8 @ 75kg
Leg Extension
Calf Raises
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