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An Onshore & Offshore Training Log

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cowie		...	29-06-2013 @ 20:56
Member 3740, 1578 posts	29/06/13 Mastrick Gym Squat 1 x 20 @ 140kg starting to get physically & mentally punishing now Strict Log (1st rep from floor) 2 2 2 2 3 @ 107.5kg PB Log Push Press (from rack) 5 x 1 @ 122.5kg 2 x 12 @ 60kg Calf Raises & Curls in the Power Rack just cos I can
cowie		...	03-07-2013 @ 21:47
Member 3740, 1578 posts	03/07/13 Mastrick Gym 15" Deadlift 1 x 6 @ 100kg 1 x 6 @ 140kg 1 x 3 @ 180kg 1 x 3 @ 210kg 1 x 3 @ 230kg 1 x 3 @ 250kg lower back not liking the partials today Strict Press (from rack) F 2 2 2 2 3 @ 110kg Rev Grip Strict Press (from rack) 1 x 8 @ 60kg 1 x 8 @ 70kg 1 x 8 @ 80kg Chins 1 x 6 @ Bodyweight 1 x 6 @ +5kg Face Pulls & Upright Pulls for reps
cowie		...	08-07-2013 @ 20:59
Member 3740, 1578 posts	Post Edited: 08.07.2013 @ 21:20 PM by cowie 08/07/13 Mastrick Gym Squat 1 x 17 @ 142.5kg (the 20 reps just wasn't on today) Strict Log (1st rep from floor) 5 x 3 @ 107.5kg Set/Reps PB Log Push Press (from rack) F 1 F F (knackered & no leg drive available) 3 x 8 @ 70kg
cowie		...	13-07-2013 @ 04:23
Member 3740, 1578 posts	13/07/13 Seawell well intervention boat, currently in harbour tho 16" Deadlift (on a smith machine) 3 x 10 @ 60kg 3 x 10 @ 100kg 3 x 10 @ 140kg Wide Grip Pulldowns Sets of 10 from 6 to 11 plates Narrow Grip Low Pulls Sets of 10 from 8 to 13 plates Side Bends 3 x 10 Each Side @ 20kg 1 Arm Pulls Sets of 10 each arm from 3 to 10 plates All sets performed with just enough rest for a scoof of water in-between
cowie		...	18-07-2013 @ 02:46
Member 3740, 1578 posts	18/07/13 Seawell (well intervention boat) Currently operational in the North Sea west of Shetland, just to make things interesting 16" Deadlift in the Smith Machine 3 x 6 @ 60kg 2 x 3 @ 100kg 2 x 3 @ 140kg 2 x 3 @ 180kg 2 x 3 @ 210kg dont bother taking belts or straps offshore so all raw Weights feel heaver than stated due to the resistance of the Smith Machine A sort of 1 handed strict press on the cable crossover machine to mimic a DB Press Sets of 6 reps on each hand working from 3 up to 11 plates The cable rubbing against my arms was pretty annoying Tried various seated & lying presses on the Smith Machine but my elbows & shoulders didn't like it one little bit so f**ked off for a munch in disgust
cowie		...	20-07-2013 @ 00:10
Member 3740, 1578 posts	18/07/13 Seawell (well intervention boat) Still bopping about the North Sea 1 Handed Side Lift on Smith Machine from 16"ish 3 x 3 @ 60kg each hand 3 x 3 @ 80kg each hand 1 x 3 @ 90kg each hand 1 x 3 @ 100kg each hand 1 x 3 @ 110kg each hand Seated Shoulder Press on Smith Machine 3 x 5 @ 50kg 1 x 5 @ 60kg 1 x 5 @ 70kg 3 x 3 @ 80kg 5 x 1 @ 90kg Again the weights on the Smith feel a lot heaver than on a Oly Bar Banged in a few sets of high rep Pushdowns & Face Pulls
cowie		...	22-07-2013 @ 00:17
Member 3740, 1578 posts	21/07/13 Seawell (well intervention boat) Still operational west of Shetland Flat Bench on Smith Machine 3 x 6 @ 60kg 5 x 5 @ 80kg Incline Bench on Smith Machine 3 x 10 @ 60kg Awful couple of exercises, felt like there was a baby elephant sitting on the bar Floor Press on Smith Machine taking inspiration from a certain sand bag floor press vid a few days ago 1 x 3 @ 60kg 5 x 3 @ 90kg Finished off with some gun work All completed in about 45mins
cowie		...	31-07-2013 @ 00:06
Member 3740, 1578 posts	30/07/13 Seawell (well intervention boat) Still operational in the West of Shetlands 16" Deadlift on Smith Machine 2 x 10 @ 60kg 2 x 5 @ 100kg 2 x 5 @ 140kg 1 x 3 @ 180kg 2 x 3 @ 210kg Floor Press on Smith Machine 3 x 6 @ 60kg 5 x 5 @ 100kg Finished with lots of 8 rep sets on CG Pulldowns & 1 Hand Pulldowns
cowie		...	14-08-2013 @ 22:14
Member 3740, 1578 posts	14/08/13 Mastrick Gym 1st session back on terra firma after 5 weeks at sea Deadlift 5 x 5 @ 140kg crap weights but atleast my form was good & didnt need wraps Strict Press (from rack) 5 x 5 @ 80kg Rev Grip Bench 3 x 5 @ 100kg Power Cleans 5 x 3 @ 60kg Finished off with some good old bi's & tri's
cowie		...	19-08-2013 @ 20:22
Member 3740, 1578 posts	17/08/13 Back Garden Chin-ups Lots of Singles 1 Handed KB Swings 4 x 10 Each Hand @ 20kg Beer Keg FTO (water filled) Lots of Singles @ 65kg KB Side Bends 4 x 10 Each Side @ 20kg
cowie		...	19-08-2013 @ 20:25
Member 3740, 1578 posts	19/08/13 Mastrick Gym Squat 5 x 5 @ 100kg Log Push Press (1st rep from floor) 5 x 5 @ 80kg Flat Bench Log 3 x 10 @ 80kg 23" Rack Lift 3 x 3 @ 260kg Calf Raises & Face Pulls
cowie		...	23-08-2013 @ 22:07
Member 3740, 1578 posts	23/08/13 Mastrick Gym Deadlift 1 x 5 @ 140kg 2 x 5 @ 150kg 2 x 5 @ 160kg Strict Press (from rack) 2 x 5 @ 80kg 2 x 5 @ 85kg 1 x 5 @ 90kg Rev Grip Bench 1 x 5 @ 100kg 2 x 5 @ 105kg Power Cleans 2 x 3 @ 60kg 3 x 3 @ 70kg Easy enough session
cowie		...	26-08-2013 @ 21:47
Member 3740, 1578 posts	26/08/13 Mastrick Gym Log Push Press (1st rep from floor) 1 x 5 @ 80kg 1 x 5 @ 90kg 1 x 5 @ 100kg 3 F F F @ 110kg FTOH PB Flat Bench Log 3 x 8 @ 90kg Zercher Squat 5 x 3 @ 100kg Finished off with Calf Raises, BB Curls & Cable Pulls
andysmiles		...	26-08-2013 @ 21:52
naughty !! Member 642, 2482 posts SQ 204, BP 142.5, DL 260 606.5 kgs @ 86kgs UnEq	What's your body weight at mate? Plenty of good graft happening
cowie		...	26-08-2013 @ 22:05
Member 3740, 1578 posts	andysmiles said:What's your body weight at mate? Plenty of good graft happening Cheers About 112kg @ 5ft 8inch in my heels, carrying a bit of excess fuel tank but i am an old c**t

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