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An Onshore & Offshore Training Log

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cowie		...	19-04-2016 @ 20:35
Member 3740, 1586 posts	19/04/16 Mastrick Gym, Aberdeen 17" Rack Pulls 2 x 5 @ 60kg 1 x 5 @ 100kg 1 x 5 @ 140kg 1 x 5 @ 180kg belt & lift straps used from here up 1 x 5 @ 220kg 1 x 5 @ 240kg 1 x 5 @ 250kg Flat Bench Log 2 x 5 @ 55kg 1 x 5 @ 65kg 1 x 7 @ 75kg 4 x 5 @ 85kg 1 x 10 @ 85kg Wide Grip Pull-downs 8 Rep Sets fairly heavy Curl & Rev Strict Press 1 x 5 @ 40kg 1 x 5 @ 50kg 1 x 5 @ 55kg Preacher Curls Cable Crossovers Tri Pushdowns
cowie		...	22-04-2016 @ 20:22
Member 3740, 1586 posts	22/04/16 Mastrick Gym, Aberdeen Squat 3 x 5 @ 60kg 1 x 5 @ 100kg 1 x 5 @ 120kg 1 x 5 @ 125kg 3 x 5 @ 127.5kg Strict Press from rack 1 x 5 @ 40kg 2 x 5 @ 60kg 1 x 5 @ 65kg 3 x 5 @ 70kg 1 Hand DB Press R&R 1 x 8 @ 12.5kg 1 x 8 @ 15kg 1 x 5 @ 20kg 3 x 8 @ 30kg Chins Press-Ups
cowie		...	25-04-2016 @ 20:44
Member 3740, 1586 posts	25/04/16 Mastrick Gym, Aberdeen Bench 2 x 5 @ 50kg 1 x 5 @ 60kg 1 x 5 @ 70kg 5 x 5 @ 80kg Incline Bench smith machine but it's a half decent one with the bar moving at an slight angle 1 x 5 @ 50kg 1 x 5 @ 60kg 2 x 5 @ 80kg 1 x 10 @ 80kg Overhead Lock-Outs held for minimum of 5 seconds 1 x 40kg 1 x 50kg 1 x 60kg 1 x 70kg 1 x 80kg Squat 2 x 5 @ 60kg 1 x 20 @ 100kg Leg Extensions Tri Rehab Core
cowie		...	28-04-2016 @ 21:42
Member 3740, 1586 posts	28/04/16 Mastrick Gym, Aberdeen Deadlift 2 x 5 @ 60kg 1 x 3 @ 100kg 1 x 3 @ 140kg 1 x 3 @ 180kg 1 x 3 @ 200kg 1 x 3 @ 215kg Seated Rows neutral grip 8 rep sets to heavy SLDL 5 x 5 @ 100kg Flat Bench Log Press 1 x 8 @ 55kg 1 x 8 @ 70kg 5 x 3 @ 90kg Bi's
cowie		...	02-05-2016 @ 20:22
Member 3740, 1586 posts	02/05/16 Mastrick Gym, Aberdeen Front Squat safety bar 2 x 5 @ 70kg 2 x 5 @ 90kg 3 x 3 @ 110kg Bench 1 x 5 @ 50kg 1 x 5 @ 70kg 5 x 5 @ 82.5kg Chins Calves Core
cowie		...	04-05-2016 @ 19:57
Member 3740, 1586 posts	04/05/16 Results Gym, Aberdeen Prowler 4 x 25m Run @ 60kg 2 x 25m Run @ 100kg 1 x 25m Run @ 120kg Medley, Prowler & Duck Walk 25m Prowler @ 120kg & 20m Duck Walk @ 45kg 25m Prowler @ 120kg & 20m Duck Walk @ 45kg 25m Prowler @ 130kg & 20m Duck Walk @ 90kg Medley, Yoke & Sled Pull 20m Yoke @ 105kg & 20m Sled @ 60kg 20m Yoke @ 105kg & 20m Sled @ 60kg 20m Yoke @ 125kg & 20m Sled @ 70kg 20m Yoke @ 145kg & 20m Sled @ 70kg 20m Yoke @ 165kg & 20m Sled @ 80kg 2" Strict Axle 1st rep from floor 3 x 5 @ 50kg 2 x 5 @ 70kg 3 x 5 @ 75kg Curl & Rev Strict Press Pushdowns
cowie		...	08-05-2016 @ 21:34
Member 3740, 1586 posts	08/05/16 Mastrick Gym, Aberdeen Squat 3 x 5 @ 60kg 1 x 5 @ 100kg 1 x 5 @ 120kg 5 x 3 @ 130kg Incline Bench smith machine 2 x 5 @ 60kg 1 x 5 @ 70kg 3 x 5 @ 85kg Press-Ups Calf Raises Core
cowie		...	09-05-2016 @ 21:28
Member 3740, 1586 posts	10/05/16 Mastrick Gym, Aberdeen Deadlift 3 x 5 @ 60kg 1 x 3 @ 100kg 1 x 3 @ 140kg 5 x 3 @ 170kg Wide Grip Pull-Downs 8 Rep Sets SLDL 1 x 5 @ 100kg 3 x 5 @ 120kg Flat Bench Log Press 2 x 8 @ 55kg 1 x 5 @ 75kg 2 x 3 @ 90kg 3 x 3 @ 95kg having to work to get left arm lock-out on these sets Bi's Core
cowie		...	14-05-2016 @ 00:16
Member 3740, 1586 posts	13/05/16 Transocean DSL Drillship, Offshore Angola Box Squat with Dumbbells 1 x 8 @ 25lb 1 x 8 @ 45lb 1 x 8 @ 60lb 1 x 8 @ 70lb 1 x 8 @ 80lb CGBP smith machine 1 x 8 @ 60kg 1 x 8 @ 70kg 3 x 8 @ 80kg Cable Stuff Front Raises
cowie		...	15-05-2016 @ 00:32
Member 3740, 1586 posts	14/05/16 Transocean DSL Drillship, Offshore Angola Power Clean & Strict Press 5 x 1 @ 60kg 5 x 1 @ 70kg 3 x 1 @ 80kg 3 x 1 @ 90kg 3 x 1 @ 95kg Seated DB Press 1 x 8 @ 35lb 1 x 8 @ 40lb 1 x 8 @ 45lb 1 x 8 @ 50lb 1 x 8 @ 55lb 1 x 8 @ 65lb Cable Shrugs Cable Upright Rows
cowie		...	17-05-2016 @ 01:29
Member 3740, 1586 posts	16/05/16 Transocean DSL Drillship, Offshore Angola Deadlift 2 x 10 @ 60kg 1 x 5 @ 100kg 1 x 5 @ 130kg 4 x 5 @ 160kg 1 x 10 @ 160kg Chins 10 x 1 @ Body-weight 1 Hand Cable Rows Wide Grip Pull-downs Curls
cowie		...	18-05-2016 @ 00:29
Member 3740, 1586 posts	17/05/16 Transocean DSL Drillship, Offshore Angola Bench smith machine 2 x 5 @ 50kg 2 x 5 @ 60kg 2 x 5 @ 90kg 3 x 5 @ 95kg DB Pullovers Cable Cross-Overs
cowie		...	20-05-2016 @ 23:31
Member 3740, 1586 posts	20/05/16 Transocean DSL Drillship, Offshore Angola Front Squat smith machine, feel a lot less painful on joints than a back squat on this god awful machine. 3 x 8 @ 50kg 2 x 5 @ 60kg 5 x 5 @ 80kg Hamstring Curls Press-up Handles Narrow Grip Pulldowns
cowie		...	23-05-2016 @ 02:55
Member 3740, 1586 posts	Post Edited: 23.05.2016 @ 05:34 AM by cowie 22/05/16 Transocean DSL Drillship, Offshore Angola Seated Shoulder Press smith machine 2 x 5 @ 50kg 2 x 5 @ 60kg 1 x 5 @ 70kg 3 x 3 @ 80kg 3 x 3 @ 85kg Strict DB Press 1 x 8 @ 40lb R & L 1 x 8 @ 55lb R & L 1 x 8 @ 70lb R & L 1 x 8 @ 80lb R & L Wide Grip OH Lock-Outs smith machine 3 x 10 secs @ 70kg Cable Shrugs Front Raises
FAT_SAM		...	23-05-2016 @ 04:17
more like 'FAT TROLL' Member 984, 6331 posts SQ 420, BP 260, DL 335 1015.0 kgs @ 165kgs UnEq	Good work dude!

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