An Onshore & Offshore Training Log
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| cowie |  | ... | 28-12-2015 @ 06:39 |
 Member 3740, 1586 posts | 27/12/15 Hotel Tropico, Luanda, Angola Deadlift 2 x 10 @ 50kg 2 x 5 @ 90kg 1 x 5 @ 130kg 1 x 3 @ 170kg 3 3 3 3 5 @ 190kg All beltless & chuffed with no stress felt on left arm  SLDL 3 x 10 @ 90kg Pulldowns Seated T Row Machine Bi & Hammer DB Curls Hyperextensions | ||
| cowie | | ... | 30-12-2015 @ 06:50 |
Member 3740, 1586 posts | 29/12/15 Hotel Tropico, Luanda, Angola Squat 2 x 10 @ 50kg 2 x 5 @ 90kg 5 x 5 @ 110kg Leg Extensions Single Leg Extensions Calves A quick very sweaty pumpy session | ||
| cowie | | ... | 02-01-2016 @ 07:10 |
Member 3740, 1586 posts | 01/01/16 Hotel Tropico, Luanda, Angola Strict Press from rack 2 x 10 @ 40kg 2 x 5 @ 50kg 3 x 5 @ 55kg Rev Grip Bench smith machine 2 x 5 @ 60kg 3 x 5 @ 70kg Seated OH Lock-Outs Snatch Grip 3 x 10secs @ 60kg Seated DB Press Machine | ||
| cowie | | ... | 04-01-2016 @ 06:48 |
Member 3740, 1586 posts | 03/01/16 Hotel Tropico, Luanda, Angola Deadlift 2 x 10 @ 50kg 2 x 5 @ 90kg 1 x 5 @ 130kg 1 x 3 @ 150kg 1 x 3 @ 170kg 3 x 3 @ 195kg beltless & felt heavy today Press-Ups with handles 6 x 5 NG Pulldowns Seated Row Machine Cable Stuff BI & Hammer Curls | ||
| cowie | | ... | 07-01-2016 @ 07:15 |
Member 3740, 1586 posts | 06/01/16 Hotel Tropico, Luanda, Angola Zercher Squat 2 x 10 @ 50kg 1 x 3 @ 90kg 1 x 3 @ 100kg 1 x 3 @ 110kg 1 x 3 @ 125kg 1 x 3 @ 140kg CGBP 2 x 10 @ 50kg 3 x 8 @ 60kg left arm struggling with the lock-out towards end of sets Leg Extensions Calves Tricps Rehab Stuff | ||
| cowie | | ... | 11-01-2016 @ 06:51 |
Member 3740, 1586 posts | 10/01/16 Hotel Tropico, Luanda, Angola Deadlift 2 x 10 @ 50kg 1 x 5 @ 90kg 1 x 5 @ 130kg 1 x 3 @ 170kg 5 x 3 @ 200kg all beltless Press-Up Handles 3 x 5 3 x 8 Lat Pull-Downs 1 Hand Cable Rows Oly Bar Curls | ||
| cowie | | ... | 13-01-2016 @ 19:15 |
Member 3740, 1586 posts | 12/01/16 Hotel Tropico, Luanda, Angola Squat 2 x 5 @ 50kg 1 x 5 @ 70kg 1 x 5 @ 90kg 1 x 3 @ 110kg 1 x 3 @ 120kg Strict Press from rack 1 x 5 @ 30kg 1 x 5 @ 40kg 2 x 5 @ 50kg 1 x 5 @ 60kg 3 x 5 @ 64kg 3 x 5 @ 65kg Leg Extensions Calves Seated DB Press Machine Tri Rehab | ||
| cowie | | ... | 16-01-2016 @ 01:57 |
Member 3740, 1586 posts | 15/01/16 Transocean DSL Drillship, Offshore Angola Power Cleans Singles up to 90kg Bench smith machine Up to 5 x 5 @ 80kg DB Presses flat bench Up to 10 rep sets @ 40lb Tri Pushdowns Cable Cross-Overs Feel like some progress made with tri strength on the lock-outs | ||
| cowie | | ... | 17-01-2016 @ 23:36 |
Member 3740, 1586 posts | 17/01/16 Transocean DSL Drillship, Offshore Angola Deadlift 2 x 10 @ 60kg 2 x 5 @ 100kg 1 x 5 @ 130kg 5 x 3 @ 160kg Speed Pulls Nasty Oly bar with knurling too far into the centre makes for a rather uncomfortable negative. CGBP smith machine 1 x 5 @ 50kg 2 x 5 @ 60kg 5 x 5 @ 70kg Lat Pulldowns Cable Shrugs Cable Curls | ||
| cowie | | ... | 19-01-2016 @ 22:55 |
Member 3740, 1586 posts | 19/01/16 Transocean DSL Drillship, Offshore Angola Box Squat on smith machine & starting from the bottom each rep 1 x 5 @ 50kg 1 x 5 @ 60kg 1 x 5 @ 70kg 1 x 5 @ 90kg 1 x 5 @ 100kg 3 x 5 @ 110kg One Arm DB Press Worked up to 1 x 8 @ 55lbs for both arms Rev Grip Shoulder Press seated on smith machine Worked up to 1 x 8 @ 70kg | ||
| cowie | | ... | 25-01-2016 @ 23:22 |
Member 3740, 1586 posts | 25/01/16 Transocean DSL Drillship, Offshore Angola Deadlift 2 x 10 @ 60kg 2 x 5 @ 100kg 1 x 5 @ 130kg 1 x 3 @ 160kg 5 x 3 @ 180kg Bench smith machine Up to 5 x 3 @ circa 85kg all reps from bottom pins Pulldowns wide & narrow grip DB Pullovers Cable Curls | ||
| cowie | | ... | 28-01-2016 @ 03:48 |
Member 3740, 1586 posts | 28/01/16 Transocean DSL Drillship, Offshore Angola FTOH Power Clean & Strict Press Loads of singles from 50kg to 75kg Wide Grip OH Lock-Outs seated on smith machine Worked up to 70kg-ish holding for 10 secs Tri Pushdowns High rep sets | ||
| cowie | | ... | 29-01-2016 @ 01:06 |
Member 3740, 1586 posts | 29/01/16 Transocean DSL Drillship, Offshore Angola Box Squat on smith machine & starting from the bottom each rep 1 x 5 @ 60kg 1 x 5 @ 70kg 1 x 5 @ 90kg 1 x 5 @ 100kg 1 x 5 @ 110kg 1 x 5 @ 120kg 1 x 5 @ 130kg Hamstring Curls Core Grip | ||
| cowie | | ... | 30-01-2016 @ 22:45 |
Member 3740, 1586 posts | 30/01/16 Transocean DSL Drillship, Offshore Angola Bench smith machine 2 x 5 @ 85kg 2 x 5 @ 90kg Incline Bench 3 x 10 @ 70kg Front Raises Tri Extensions Tri Pushdowns | ||
| cowie | | ... | 02-02-2016 @ 03:00 |
Member 3740, 1586 posts | 02/02/16 Transocean DSL Drillship, Offshore Angola Deadlift 2 x 10 @ 60kg 2 x 5 @ 100kg 1 x 5 @ 130kg 1 x 3 @ 160kg 1 x 3 @ 180kg 1 x 3 @ 190kg 1 z 3 @ 200kg 1 x 5 @ 205kg all sets raw Narrow Grip Pull-downs Wide Grip Pull-downs DB Curls Hammer Curls All 8 rep set stuff | ||
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