An Onshore & Offshore Training Log
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| cowie |  | ... | 12-11-2015 @ 19:43 |
 Member 3740, 1586 posts | 12/11/15 Results Gym, Aberdeen Prowler 4 x 25m runs @ 60kg Yoke 2 x 20m runs @ 40kg 6 x 20m runs @ 120kg Zercher Squat 3 x 5 @ 60kg 3 x 5 @ 100kg Rev Grip Strict Press 5 x 8 @ 50kg Face Pulls Tri's Core | ||
| cowie | | ... | 16-11-2015 @ 20:49 |
Member 3740, 1586 posts | 16/11/15 Mastrick Gym, Aberdeen Deadlift 2 x 10 @ 60kg 2 x 5 @ 100kg 5 x 3 @ 140kg 2 1/2" Deficit SLDL 5 x 8 @ 60kg Lower back a lot better today but still not 100% Pull-downs Incline Bench Up to 3 x 10 @ 60kg Chuffed to get a pressing movement back to 1 plate a side  1 Hand DB Press Up to 1 x 8 @ 22.5Kg (left & right) High Bar Pulls Tri Extensions Curls | ||
| cowie | | ... | 19-11-2015 @ 21:21 |
Member 3740, 1586 posts | 19/11/15 Results Gym, Aberdeen 25m Sprints Prowler 4 x 25m runs @ 60kg Yoke 2 x 20m runs @ 40kg 4 x 20m runs @ 120kg 4 x 20m runs @ 160kg Zercher Squat 2 x 5 @ 60kg 1 x 5 @ 100kg 2 x 5 @ 110kg Strict Press Up to 3 x 8 @ 55kg Cable Crossovers Grip Work | ||
| cowie | | ... | 22-11-2015 @ 20:13 |
Member 3740, 1586 posts | 22/11/15 Mastrick Gym, Aberdeen Deadlift 2 x 10 @ 60kg 2 x 3 @ 100kg 1 x 3 @ 130kg 5 x 3 @ 150kg OH Lock-Outs Up to 3 x 10secs @ 60kg SLDL 5 x 5 @ 100kg Swiss Bar Strict Press Up to 5 x 5 @ 60kg Low Pulley Rows 10 rep sets @ moderate weight Chins 10 x 1 @ Bodyweight Bi & Hammer Curls | ||
| cowie | | ... | 26-11-2015 @ 19:43 |
Member 3740, 1586 posts | 26/11/15 Results Gym, Aberdeen Yoke 2 x 20m runs @ 40kg 4 x 20m runs @ 120kg 4 x 160kg runs @ 160kg Zercher Squat 3 x 5 @ 60kg 8 x 3 @ 100kg 2" Axle Strict from rack 5 x 5 @ 60kg Tri Pushdown's & Extensions | ||
| cowie | | ... | 29-11-2015 @ 21:25 |
Member 3740, 1586 posts | 29/11/15 Mastrick Gym, Aberdeen Deadlift 2 x 10 @ 60kg 2 x 5 @ 100kg 1 x 3 @ 140kg 5 x 3 @ 160kg Seated DB Press all sets palms front then palms neutral 1 x @ 10kg 1 x 8 @ 15kg 1 x 8 @ 17.5kg 1 x 8 @ 20kg 1 x 8 @ 22.5kg OH Lock-Outs 1 x 10secs @ 20kg 1 x 10secs @ 40kg 3 x 10secs @ 50kg Power Cleans 2 x 3 @ 60kg 3 x 3 @ 70kg Curls Face Pulls Core Progress slow but steady, canna complain | ||
| cowie | | ... | 02-12-2015 @ 19:15 |
Member 3740, 1586 posts | 02/13/15 Results Gym, Aberdeen Prowler 4 x 25m runs @ 60kg 4 x 25m runs @ 100kg 4 x 25m runs @ 140kg 2" Axle Strict Press 1st rep from floor 1 x 5 @ 40kg 1 x 5 @ 50kg 3 x 5 @ 60kg 3 x 5 @ 65kg 2" Axle Bench Press 1 x 8 @ 40kg 1 x 8 @ 50kg 5 x 8 @ 60kg 14" Trap-Bar Deadlift 2 x 10 @ 75kg 3 x 10 @ 115kg Pull-Ups 12 x 1 @ Bodyweight | ||
| cowie | | ... | 05-12-2015 @ 21:03 |
Member 3740, 1586 posts | 05/12/15 Mastrick Gym, Aberdeen Power Cleans 3 x 3 @ 60kg 3 x 3 @ 70kg 3 2 2 @ 80kg Squat 3 x 5 @ 60kg 2 x 5 @ 100kg 1 x 5 @ 105kg 1 x 5 @ 110kg 1 x 5 @ 115kg First Oly bar squat since triceps op, felt ok Leg Extensions Calves Rev Grip Bench Press 5 x 5 @ 60kg Oly Bar Curls Press-Ups Core | ||
| cowie | | ... | 08-12-2015 @ 19:14 |
Member 3740, 1586 posts | 08/12/15 Mastrick Gym, Aberdeen Deadlift 2 x 10 @ 60kg 1 x 5 @ 100kg 1 x 3 @ 130kg 1 x 3 @ 160kg 1 x 3 @ 175kg 3 x 3 @ 190kg Strict Press 1 x 5 @ 40kg 1 x 5 @ 50kg 1 x 5 @ 60kg 1 x 5 @ 62.5kg 1 x 5 @ 65kg 2 x 5 @ 67.5kg OH Lock-Outs 1 x 10secs @ 50kg 3 x 10secs @ 55kg Pull-Ups 13 x 1 @ Bodyweight Low Pulley Rows 1 Hand Cable Pulls Tri Pushdowns & Extensions | ||
| cowie | | ... | 11-12-2015 @ 19:11 |
Member 3740, 1586 posts | 11/12/15 Results Gym, Aberdeen Prowler 4 x 25m runs @ 60kg 2 x 25m runs @ 100kg 2 x 25m runs @ 140kg 2 x 25m runs @ 160kg Zercher Squat 2 x 5 @ 60kg 1 x 3 @ 100kg 1 x 3 @ 110kg 1 x 3 @ 120kg 1 x 3 @ 130kg 2" Axle Bench Press 1 x 5 @ 50kg 2 x 5 @ 60kg 2 x 5 @ 65kg 3 x 5 @ 70kg fatigue coming in quick with my left arm 2" Axle Power Cleans Singles up to 75kg Cable Crossovers Core | ||
| cowie | | ... | 17-12-2015 @ 06:56 |
Member 3740, 1586 posts | 14/12/15 Mastrick Gym, Aberdeen Deadlift 2 x 10 @ 60kg 2 x 5 @ 100kg 1 x 3 @ 140kg 1 x 2 @ 170kg felt a strain on upper left tri so decided to bail out for safety's sake 2 1/2" Deficit Deadlift 3 x 5 @ 100kg Strict Press from rack 1 x 5 @ 60kg 2 x 5 @ 65kg 3 x 5 @ 67.5kg Seated DB Press Curls Core Crap Session! | ||
| dazzachap | | ... | 17-12-2015 @ 11:07 |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 kgs @ 94kgs UnEq | cowie said:14/12/15 Mastrick Gym, Aberdeen Deadlift 2 x 10 @ 60kg 2 x 5 @ 100kg 1 x 3 @ 140kg 1 x 2 @ 170kg felt a strain on upper left tri so decided to bail out for safety's sake 2 1/2" Deficit Deadlift 3 x 5 @ 100kg Strict Press from rack 1 x 5 @ 60kg 2 x 5 @ 65kg 3 x 5 @ 67.5kg Seated DB Press Curls Core Crap Session! A crap session is when your sitting on your arse watching reality tv when you were supposed to be at the gym. When you off to the big blue yonder? | ||
| cowie | | ... | 17-12-2015 @ 11:33 |
Member 3740, 1586 posts | dazzachap said: A crap session is when your sitting on your arse watching reality tv when you were supposed to be at the gym. When you off to the big blue yonder? Arrived yesterday, due on Intervention Vessel on Sat for 10-14 days, wont be any training happening there. | ||
| cowie | | ... | 18-12-2015 @ 06:58 |
Member 3740, 1586 posts | 17/12/15 Hotel Tropico, Luanda, Angola Zercher Squat 3 x 5 @ 50kg 1 x 3 @ 90kg 1 x 3 @ 100kg 1 x 3 @ 110kg 1 x 3 @ 120kg 1 x 5 @ 135kg Leg Extensions Leg Press Reps for the pump Power Cleans 2 x 3 @ 50kg 2 x 3 @ 60kg 2 x 3 @ 70kg 2 x 3 @ 80kg | ||
| cowie | | ... | 24-12-2015 @ 17:31 |
Member 3740, 1586 posts | 24/12/15 Hotel Tropico, Luanda, Angola Strict Press 5 x 5 @ 50kg CGBP 5 x 5 @ 60kg Seated DB Press Machine Tri Pushdowns Front & Lateral DB Raises Just back onshore after bobbing about in the Southern Atlantic for a week, nothing heavy just a wee pump | ||
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