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cowieIcon...19-09-2024 @ 15:24 
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Member 3740, 1619 posts
18/09/2024 The Fitness Centre, Port of Spain, Trinidad

Deadlift
3 x 8 @ 60kg
2 x 3 @ 102kg
2 x 3 @ 144kg
1 x 3 @ 175kg
3 3 5 @ 200kg

Pullups
8 x 2 @ BW
cowieIcon...21-09-2024 @ 14:47 
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Member 3740, 1619 posts
20/09/2024 The Fitness Centre, Port of Spain, Trinidad

Zercher Box Squat
5 x 5 @ 62kg
2 x 3 @ 102kg
1 x 3 @ 125kg
1 x 3 @ 134kg
1 x 3 @ 143kg

Leg Curls
cowieIcon...30-12-2024 @ 23:27 
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Member 3740, 1619 posts
23/12/2024 The Mill Gym, Drumblade, Aberdeenshire

SSB Box Squat
3 x 5 @ 62kg
2 x 3 @ 102kg
1 x 3 @ 132kg
1 x 3 @ 142kg
1 x 3 @ 153kg

Dips
3 3 4 4 4 @ BW

Pullups
10 x 1 @ BW
cowieIcon...30-12-2024 @ 23:30 
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Member 3740, 1619 posts
27/12/2024 The Mill Gym, Drumblade, Aberdeenshire

Strict Press from floor
4 x 5 @ 60kg
5 x 2 @ 80kg

Trap Bar Strict Press
2 x 5 @ 62kg
1 x 3 @ 72kg
5 x 2 @ 82kg

Rev Grip Bench
5 x 6 @ 60kg
cowieIcon...30-12-2024 @ 23:32 
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Member 3740, 1619 posts
30/12/2024 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
4 x 6 @ 80kg
3 x 3 @ 120kg
5 x 3 @ 160kg

Axle Rows & Axle RDL's
3 x 8 + 8 @ 80kg

Hyper Extensions

Bands for Hammer & Bi Curls
cowieIcon...01-01-2025 @ 22:21 
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Member 3740, 1619 posts
01/01/2025 The Mill Gym, Drumblade, Aberdeenshire

SSB Box Squat
3 x 5 @ 62kg
2 x 3 @ 102kg
1 x 3 @ 132kg
1 x 3 @ 152kg
1 x 3 @ 162kg

Glute/Ham Raises

Bulgarian Split Squat
3 x 8 @ BW
cowieIcon...06-01-2025 @ 22:23 
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Member 3740, 1619 posts
03/01/2025 The Mill Gym, Drumblade, Aberdeenshire

Trap Bar Strict Press
3 x 6 @ 52kg
2 x 3 @ 72kg
5 x 1 @ 92kg

Push Press
2 x 5 @ 60kg
2 x 3 @ 80kg
2 x 3 @ 90kg

Single Arm Viking Press (L & R)
1 x 8 @ 30kg
1 x 8 @ 35kg
1 x 8 @ 40kg
1 x 8 @ 45kg
1 x 8 @ 50kg
cowieIcon...06-01-2025 @ 22:25 
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Member 3740, 1619 posts
06/01/2025 The Mill Gym, Drumblade, Aberdeenshire

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

Axle RDL
3 x 5 @ 130kg

Pullups
10 x 1 @ BW

Bands for Bi & Hammer Curls
cowieIcon...12-01-2025 @ 11:44 
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Member 3740, 1619 posts
11/01/2025 The Fitness Centre, Port of Spain, Trinidad

Zercher Squat
4 x 5 @ 62kg
2 x 3 @ 102kg
1 x 3 @ 134kg
1 x 3 @ 143kg
1 x 3 @ 152kg

Hyper Extensions
Hamstring Curls
Leg Extensions
cowieIcon...16-01-2025 @ 14:59 
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Member 3740, 1619 posts
13/01/2025 The Fitness Centre, Diego Martin, Trinidad

Strict Press
2 x 6 @ 52kg
5 x 3 @ 62kg
5 x 3 @ 70kg

Push Press
3 x 8 @ 62kg

Single Arm DB Press R & L
1 x 8 @ 18kg
1 x 8 @ 25kg
1 x 8 @ 30kg
1 x 8 @ 36kg
cowieIcon...16-01-2025 @ 15:02 
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Member 3740, 1619 posts
15/01/2025 The Fitness Centre, Port of Spain, Trinidad

Deadlift
3 x 8 @ 62kg
3 x 3 @ 102kg
1 x 3 @ 143kg
5 x 3 @ 184kg

Pullups
Hyper-extension
Seated Pulldowns
Hammer Curls
cowieIcon...24-01-2025 @ 19:01 
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Member 3740, 1619 posts
20/01/2025 The Fitness Centre, Diego Martin, Trinidad

Zercher Squat
4 x 6 @ 62kg
3 x 3 @ 102kg
1 x 3 @ 134KG
1 x 3 @ 143kg
1 x 2 @ 157kg
cowieIcon...24-01-2025 @ 19:06 
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Member 3740, 1619 posts
23/01/2025 The Fitness Centre, Diego Martin, Trinidad

Strict Press
3 x 8 @ 52kg
2 x 5 @ 62kg
5 x 5 @ 71kg

Single DB Press (R & L)
1 x 8 @ 19kg
1 x 8 @ 25kg
1 x 8 @ 30kg
1 x 8 @ 36kg

Close Grip Bench
3 x 10 @ 62kg
cowieIcon...31-01-2025 @ 13:04 
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Member 3740, 1619 posts
30/01/2025 The Fitness Centre, Diego Martin, Trinidad

Strict Press
2 x 8 @ 52kg
2 x 5 @ 62kg
5 x 5 @ 73kg

Power Clean & Press
5 x 1 @ 62kg
3 x 1 @ 70kg
5 x 1 @ 80kg

Tri Pushdowns
Face Pulls
cowieIcon...06-02-2025 @ 12:13 
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Member 3740, 1619 posts
05/02/2025 The Fitness Centre, Diego Martin, Trinidad

Power Clean & Press
5 x 3 @ 62kg
2 x 3 @ 70kg
5 x 3 @ 80kg

Seated Machine OH Press
Face Pulls
Upright Rows

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