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cowieIcon...15-06-2020 @ 20:06 
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Member 3740, 1578 posts
14/06/20 Valaris DPS1, Offshore Australia

Zercher Squat
3 x 5 @ 62kg
2 x 3 @ 104kg
3 x 3 @ 127kg

Hamstring Curls
Press-ups
Hyper-Extensions
cowieIcon...22-06-2020 @ 05:00 
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Member 3740, 1578 posts
Post Edited: 28.06.2020 @ 15:19 PM by cowie
22/06/20 Goodlife Health Club, Perth WA

Deadlift
3 x 10 @ 60kg
2 x 5 @ 100kg
2 x 3 @ 140kg
2 x 3 @ 180kg
3 3 5 @ 200kg

Rev Grip Strict Press from rack
2 x 5 @ 50kg
2 x 5 @ 60kg
3 x 3 @ 80kg

1 Arm Cable Rows
Hammer Curls
Core
cowieIcon...28-06-2020 @ 15:15 
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Member 3740, 1578 posts
25/06/20 Goodlife Health Club, Perth WA

Zercher Squat
3 x 5 @ 60kg
2 x 3 @ 90kg
1 x 3 @ 120kg
1 x 3 @ 140kg
1 x 3 @ 150kg

Pulldown's
Hyper-Extension's
Face Pulls
cowieIcon...28-06-2020 @ 15:19 
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Member 3740, 1578 posts
28/06/20 Goodlife Health Club, Perth WA

Strict Press from rack
2 x 5 @ 40kg
5 x 5 @ 60kg

Dumbbell Press
1 x 5 @ 20kg
1 x 5 @ 25kg
1 x 5 @ 30kg
1 x 5 @ 35kg
1 x 4 @ 40kg

Dumbbell Pullover
3 x 8 @ 20kg

Power Cleans
A squad of reps up to a max of 90kg

Core
cowieIcon...01-07-2020 @ 07:37 
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Member 3740, 1578 posts
30/06/20 Goodlife Health Club, Perth WA

Deadlift
3 x 10 @ 60kg
2 x 3 @ 100kg
2 x 3 @ 140kg
1 x 3 @ 180kg
3 3 5 @ 210kg

Hyper-Extensions
Seated Rows
1 Arm Cable Rows
Bi & hammer Curls
cowieIcon...02-07-2020 @ 11:39 
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Member 3740, 1578 posts
Post Edited: 06.07.2020 @ 16:04 PM by cowie
02/07/20 Goodlife Health Club, Perth WA

Power Clean & Press
Load of singles to a max of 90kg

Rev Grip Strict Press
3 x 5 @ 60kg
3 x 3 @ 80kg

Landmine Press
Face Pulls
Core
cowieIcon...06-07-2020 @ 16:10 
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Member 3740, 1578 posts
04/07/20 Goodlife Health Club, Perth WA

Zercher Squat
3 x 5 @ 60kg
2 x 3 @ 90kg
1 x 3 @ 120kg
1 x 3 @ 140kg
1 x 3 @ 155kg

Hamstring Curls
Light Bench
TRX Press-Ups
Face Pulls
cowieIcon...06-07-2020 @ 16:13 
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Member 3740, 1578 posts
06/07/20 Goodlife Health Club, Perth WA

Power Clean & Strict Press
3 x 5 @ 50kg
3 x 5 @ 60kg
3 x 5 @ 70kg

Power Cleans
Singles up to a max of 92.5kg


Hyper-Extensions
Shoulder Rehab Stuff
cowieIcon...09-07-2020 @ 10:52 
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Member 3740, 1578 posts
09/07/20 Goodlife Health Club, Perth WA

Deadlift
3 x 8 @ 60kg
2 x 3 @ 100kg
2 x 3 @ 140kg
1 x 3 @ 180kg
3 2 @ 220kg felt a wee pop just off right knee cap on 2nd set so called it a day.

SLDL
3 x 6 @ 100kg

Pulldown Machine
1 Arm Cable Rows
Hammer Curls
Hyper-Extensions
cowieIcon...24-07-2020 @ 00:03 
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Member 3740, 1578 posts
21/07/20 Valaris DPS1, Offshore Australia#

SLDL
2 x 10 @ 60kg
2 x 6 @ 100kg
2 x 5 @ 140kg
3 x 3 @ 180kg

Hyper Extension
Pulldown
Cable Curl
Press ups
cowieIcon...27-07-2020 @ 08:46 
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Member 3740, 1578 posts
24/07/20 Aloft Hotel Gym, Perth, Australia

Power Clean/Front Squat/Strict Press
Squad of singles up to 70kg

Seated OH Cable Press Machine
Seated Bench/Fly Cable Press Machine

cowieIcon...28-07-2020 @ 14:20 
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Member 3740, 1578 posts
28/07/20 Aloft Hotel Gym, Perth, Australia

Deadlift
3 x 10 @ 60kg
3 x 10 @ 100kg

Smith Machine Bench
3 x 10 @ 60kg

Seated Rows
Pull-downs
cowieIcon...07-08-2020 @ 04:55 
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Member 3740, 1578 posts
Post Edited: 07.08.2020 @ 04:55 AM by cowie
01/08/20 Aloft Hotel Gym, Perth, Australia

Power Clean & Strict
Loads of singles up to 80kg, Lock-out relatively pain free for the first time in yonks.

Seated Press Machine
Cable Bi's & Tri's
cowieIcon...07-08-2020 @ 05:38 
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Member 3740, 1578 posts
07/08/20 Fugro Etive Offshore Support Vessel, Offshore Australia

Lots of fun training whilst out in the Indian Ocean

Deadlift
A heap of triples @ 135kg for Speed Pulls

Pull-ups
cowieIcon...11-08-2020 @ 08:03 
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Member 3740, 1578 posts
11/08/20 Goodlife Health Club, Perth WA

Zercher Squat
3 x 5 @ 60kg
3 x 3 @ 100kg
3 x 3 @ 130kg

Floor Press
3 x 10 @ 60kg
3 x 5 @ 80kg

Hamstring Curls
Calf Raises
Pull-Ups

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