An Onshore & Offshore Training Log
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| cowie |  | ... | 22-09-2013 @ 19:57 |
 Member 3740, 1686 posts | 21/09/13 Mastrick Gym 18" Deadlift 1 x 10 @ 100kg 1 x 5 @ 140kg 1 x 5 @ 180kg 1 x 5 @ 220kg 1 x 3 @ 260kg 1 x 1 @ 280kg 1 x F @ 300kg Strict Log (from rack) 3 x 5 @ 60kg 1 x 5 @ 80kg 1 x 5 @ 100kg 1 x 3 @ 110kg 1 x 1 @ 120kg 1 x 1 @ 130kg PB 1 x F @ 135kg Flat Bench Log 3 x 8 @ 100kg Power Cleans 2 x 3 @ 60kg 2 x 3 @ 80kg Chin-Ups 15 x 1 @ Bodyweight Finish with high rep cable work | ||
| cowie | | ... | 24-09-2013 @ 20:57 |
Member 3740, 1686 posts | 24/09/13 Mastrick Gym Trap Bar Deadlift 3 x 10 @ 60kg 2 x 5 @ 100kg 1 x 5 @ 140kg SLDL 1 x 5 @ 60kg 1 x 5 @ 100kg 2 x 3 @ 140kg Was fully intending to get a half decent SLDL or Trap Bar Deadlift but my lower back just wasn't in agreement Strict Viking Press 3 x 6 @ 60kg 1 x 5 @ 100kg 1 x 5 @ 110kg 1 x 5 @ 120kg 1 x 5 @ 130kg Rev Grip Bench 3 x 6 @ 60kg Bench 3 x 10 @ 60kg Squat 5 x 5 @ 100kg Some high rep Calf Raises & Curls | ||
| cowie | | ... | 02-10-2013 @ 20:29 |
Member 3740, 1686 posts | 02/09/13 Mastrick Gym Workouts have been a bit "see how it goes on the day" of late so time to get some decent graft on the go Deadlift 3 x 10 @ 60kg 2 x 10 @ 100kg 1 x 5 @ 140kg 3 x 5 @ 170kg 2 x 5 @ 180kg Top sets with lift straps only Strict Log (1st rep from floor) 3 x 6 @ 60kg 5 x 5 @ 90kg Flat Bench Log 2 x 6 @ 90kg 2 x 6 @ 110kg Chin-Ups 10 x 1 @ Bodyweight WG Pulldowns Sets of 10reps from 10 to 14 plates Oly Bar Curls 5 x 3 @ 60kg | ||
| cowie | | ... | 05-10-2013 @ 22:50 |
Member 3740, 1686 posts | 05/10/13 Mastrick Gym Squat 3 x 6 @ 60kg 2 x 5 @ 100kg 3 x 5 @ 110kg Power Cleans 3 x 3 @ 50kg 3 x 3 @ 60kg 3 x 3 @ 70kg Strict Press 3 x 6 @ 60kg 5 x 5 @ 80kg Rev Grip Bench 2 x 6 @ 60kg 1 x 5 @ 80kg 3 x 5 @ 100kg Some high rep shoulder rehab stuff on pulley | ||
| Funky_monkey | | ... | 06-10-2013 @ 13:54 |
 403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Great log (I mean the strict from the rack) | ||
| cowie | | ... | 10-10-2013 @ 14:32 |
Member 3740, 1686 posts | Funky_monkey said:Great log (I mean the strict from the rack) Why thank you | ||
| cowie | | ... | 10-10-2013 @ 14:36 |
Member 3740, 1686 posts | 09/10/13 Mastrick Gym Deadlift 3 x 10 @ 60kg 2 x 5 @ 100kg 2 x 5 @ 140kg 2 x 5 @ 170kg 2 x 5 @ 180kg 1 x 5 @ 190kg Strict Log (1st rep from floor) 3 x 6 @ 60kg 3 x 5 @ 90kg 2 x 5 @ 95kg Flat Bench Log 2 x 6 @ 90kg 1 x 5 @ 110kg 1 x 4 @ 120kg 1 x 15 @ 60kg Oly Bar Curls 5 x 4 @ 60kg | ||
| cowie | | ... | 13-10-2013 @ 21:43 |
Member 3740, 1686 posts | 13/10/13 Mastrick Gym Power Cleans 3 x 3 @ 50kg 3 x 3 @ 60kg 2 x 2 @ 70kg 3 x 1 @ 80kg F F F 1 @ 90kg Trying to crack the technique & nursing a shoulder injury Squat 2 x 5 @ 60kg 2 x 5 @ 100kg 2 x 5 @ 110kg 1 x 5 @ 120kg Nice & easy light weights for now Strict Press (from rack) 3 x 6 @ 60kg 2 x 5 @ 80kg 2 x 5 @ 85kg 1 x 5 @ 90kg Push Press (from rack) 5 x 3 @ 60kg Again nice & easy for now Some Hammer Curls & Tri Pushdowns | ||
| cowie | | ... | 16-10-2013 @ 21:00 |
Member 3740, 1686 posts | 16/10/13 Mastrick Gym Deadlift 3 x 10 @ 60kg 2 x 5 @ 100kg 2 x 5 @ 130kg 1 x 5 @ 160kg 5 2 @ 190kg 2 1 1 1 @ 200kg Strict Log (1st rep from floor) 3 x 6 @ 60kg 2 x 5 @ 90kg 2 x 5 @ 95kg 1 x 5 @ 100kg Flat Bench Log 5 x 5 @ 90kg Oly Bar Curls 5 x 5 @ 60kg Low Pulls Wide Grip High Reps | ||
| cowie | | ... | 20-10-2013 @ 22:18 |
Member 3740, 1686 posts | 20/10/13 Mastrick Gym Squat 3 x 6 @ 60kg 2 x 5 @ 100kg 2 x 5 @ 120kg 1 x 5 @ 130kg Push Press (from rack) 3 x 5 @ 60kg 1 x 5 @ 80kg 2 x 5 @ 90kg 1 x 5 @ 100kg Rev Grip Bench 2 x 6 @ 60kg 3 x 5 @ 100kg Power Clean 2 x 3 @ 50kg 2 x 3 @ 60kg 9 x 1 @ 80kg Calf Raises & Hammer Curls Easy enough session and away to Angola for 4 weeks in a couple of days, don't know what training facilities there will be available so should be able co continue on from todays weights without any dramas | ||
| cowie | | ... | 26-10-2013 @ 15:57 |
Member 3740, 1686 posts | 26/10/13 Tropico Hotel Gym, Luanda, Angola 2" Defacit Deadlift 3 x 5 @ 55kg 2 x 5 @ 95kg 1 x 5 @ 115kg 1 x 5 @ 135kg 5 x 5 @ 175kg High rep Low Pulls & 1 Hand Pulls Rowing Machine 1 x 500m | ||
| cowie | | ... | 27-10-2013 @ 13:27 |
Member 3740, 1686 posts | 27/10/13 Tropico Hotel Gym, Luanda, Angola Strict Press (Smith Machine  )3 x 6 @ 60kg 2 x 5 @ 80kg 3 x 5 @ 90kg 3 x 3 @ 100kg Some high rep pish on the Technogym machines Some c**t stole my earphones so having to listen to Michael Ball & Niki Minge crap, not good.......... | ||
| cowie | | ... | 30-10-2013 @ 07:02 |
Member 3740, 1686 posts | 30/10/13 Tropico Hotel, Luanda, Angola Didn't record numbers tonight but range between 1s & 5s and not very heavy Power Cleans Hang Cleans Oly Curl to Rev Press 1 x 500m on Concept 2 | ||
| cowie | | ... | 30-10-2013 @ 19:42 |
Member 3740, 1686 posts | Post Edited: 30.10.2013 @ 19:42 PM by cowie 30/10/13 Tropico Hotel Gym, Luanda, AngolaFront Squat (power clean 1st rep) 3 x 5 @ 55kg 3 x 5 @ 75kg 1 x 500m on Concept 2 | ||
| cowie | | ... | 02-11-2013 @ 17:27 |
Member 3740, 1686 posts | 02/11/13 Tropico Hotel Gym, Luanda, Angola 2" Defacit Deadlift 3 x 6 @ 55kg 2 x 5 @ 95kg 1 x 5 @ 135kg 1 x 5 @ 175kg 1 x 5 @ 215kg 2 x 1 @ 235kg Lift straps only for the heavier sets Low Pulls x Reps 1 Arm Pulls x Reps Hammer Curls x Reps 1 x 500m on Concept 2 | ||
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