An Onshore & Offshore Training Log
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cowie25/02/23 @ 11:06
25/02/2023 Ocean BlackHawk Drillship, Offshore Senegal
Deadlift
3 x 8 @ 60kg
2 x 5 @ 102kg
2 x 3 @ 135kg
1 x 3 @ 165kg
1 x 2 @ 188kg
1 x 5 @ 220kg
Trap Bar Rows
2 x 8 @ 70kg
3 x 8 @ 90kg
Single Arm Cable Rows
DB Hammer & Bi Curls
Deadlift
3 x 8 @ 60kg
2 x 5 @ 102kg
2 x 3 @ 135kg
1 x 3 @ 165kg
1 x 2 @ 188kg
1 x 5 @ 220kg
Trap Bar Rows
2 x 8 @ 70kg
3 x 8 @ 90kg
Single Arm Cable Rows
DB Hammer & Bi Curls
cowie27/02/23 @ 14:18
27/02/2023 Ocean BlackHawk Drillship, Offshore Senegal
Trap Bar Strict Press
3 x 8 @ 50kg
3 x 3 @ 70kg
3 x 3 @ 78kg
3 x 3 @ 86kg
Push Press
3 x 8 @ 60kg
Low Cable Upright Rows
Trap Bar Strict Press
3 x 8 @ 50kg
3 x 3 @ 70kg
3 x 3 @ 78kg
3 x 3 @ 86kg
Push Press
3 x 8 @ 60kg
Low Cable Upright Rows
cowie02/03/23 @ 10:57
02/03/2023 Ocean BlackHawk Drillship, Offshore Senegal
Zercher Squat
3 x 6 @ 60kg
2 x 3 @ 102kg
1 x 3 @ 125kg
1 x 3 @ 135kg
Zercher Box Squat
5 x 8 @ 60kg
Leg Extension
Leg Curl
Zercher Squat
3 x 6 @ 60kg
2 x 3 @ 102kg
1 x 3 @ 125kg
1 x 3 @ 135kg
Zercher Box Squat
5 x 8 @ 60kg
Leg Extension
Leg Curl
cowie05/03/23 @ 12:54
05/03/2023 Ocean BlackHawk Drillship, Offshore Senegal
Deadlift
3 x 8 @ 60kg
2 x 3 @ 102kg
2 x 3 @ 125kg
1 x 3 @ 165kg
1 x 2 @ 196kg
1 x 2 @ 230kg
Seated Rows
Pulldowns
Deadlift
3 x 8 @ 60kg
2 x 3 @ 102kg
2 x 3 @ 125kg
1 x 3 @ 165kg
1 x 2 @ 196kg
1 x 2 @ 230kg
Seated Rows
Pulldowns
cowie08/03/23 @ 16:05
08/03/2023 Ocean BlackHawk Drillship, Offshore Senegal
Trap Bar Strict Press
3 x 6 @ 50kg
3 x 3 @ 70kg
2 x 3 @ 78kg
1 x 3 @ 86kg
1 x 2 @ 95kg
1 x 10 @ 70kg
Dips
2 5 5 5 5 @ BW
Single DB Press
1 x 8 @ 22Kg (R & L)
1 x 8 @ 28kg (R & L)
1 x 8 @ 32kg (R & L)
Tri Pushdowns
Trap Bar Strict Press
3 x 6 @ 50kg
3 x 3 @ 70kg
2 x 3 @ 78kg
1 x 3 @ 86kg
1 x 2 @ 95kg
1 x 10 @ 70kg
Dips
2 5 5 5 5 @ BW
Single DB Press
1 x 8 @ 22Kg (R & L)
1 x 8 @ 28kg (R & L)
1 x 8 @ 32kg (R & L)
Tri Pushdowns
cowie14/03/23 @ 14:21
14/03/2023 Ocean BlackHawk Drillship, Offshore Senegal
Zercher Squat
3 x 5 @ 60kg
2 x 3 @ 102kg
1 x 3 @ 125kg
1 x 3 @ 135kg
1 x 3 @ 143kg
Leg Extensions
Hamstring Curls
Zercher Squat
3 x 5 @ 60kg
2 x 3 @ 102kg
1 x 3 @ 125kg
1 x 3 @ 135kg
1 x 3 @ 143kg
Leg Extensions
Hamstring Curls
cowie18/03/23 @ 07:07
17/03/2023 Ocean BlackHawk Drillship, Offshore Senegal
Trap Bar Strict Press
3 x 6 @ 50kg
3 x 3 @ 70kg
1 x 3 @ 78kg
1 x 3 @ 86Kg
1 x 2 @ 95Kg
Push Press
2 x 5 @ 60kg
5 x 3 @ 85kg
Press Ups
Trap Bar Strict Press
3 x 6 @ 50kg
3 x 3 @ 70kg
1 x 3 @ 78kg
1 x 3 @ 86Kg
1 x 2 @ 95Kg
Push Press
2 x 5 @ 60kg
5 x 3 @ 85kg
Press Ups
cowie27/03/23 @ 23:05
27/03/2023 The Mill Gym, Drumblade, Aberdeenshire
SSB
3 x 6 @ 72kg
3 x 3 @ 112kg
1 x 3 @ 142kg
1 x 3 @ 152kg
1 x 3 @ 165kg
SSB Box Squat
3 x 8 @ 72kg
SSB
3 x 6 @ 72kg
3 x 3 @ 112kg
1 x 3 @ 142kg
1 x 3 @ 152kg
1 x 3 @ 165kg
SSB Box Squat
3 x 8 @ 72kg
cowie29/03/23 @ 22:01
29/03/2023 The Mill Gym, Drumblade, Aberdeenshire
Trap Bar Strict Press
3 x 6 @ 52kg
3 x 3 @ 72kg
3 x 3 @ 77kg
Axle Press
3 x 3 @ 50kg
3 x 3 @ 70kg
Incline Bench
2 x 8 @ 50kg
3 x 8 @ 60kg
Trap Bar Strict Press
3 x 6 @ 52kg
3 x 3 @ 72kg
3 x 3 @ 77kg
Axle Press
3 x 3 @ 50kg
3 x 3 @ 70kg
Incline Bench
2 x 8 @ 50kg
3 x 8 @ 60kg
cowie01/04/23 @ 23:12
01/04/2023 The Mill Gym, Drumblade, Aberdeenshire
Deadlift
3 x 8 @ 70kg
3 x 3 @ 120kg
3 3 3 3 5 @ 160kg
Axle Deadlift DOH Grip
3 x 1 @ 70kg
5 x 1 @ 110kg
Pullups
12 x 1 @ BW
Oly Plate Pullover
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 25kg
Bands for Bi & Hammer Curls
Deadlift
3 x 8 @ 70kg
3 x 3 @ 120kg
3 3 3 3 5 @ 160kg
Axle Deadlift DOH Grip
3 x 1 @ 70kg
5 x 1 @ 110kg
Pullups
12 x 1 @ BW
Oly Plate Pullover
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 25kg
Bands for Bi & Hammer Curls
cowie03/04/23 @ 21:10
03/04/2023 The Mill Gym, Drumblade, Aberdeenshire
SSB
3 x 6 @ 72kg
3 x 3 @ 112kg
1 x 3 @ 142kg
1 x 3 @ 162kg
1 x 3 @ 172kg
SSB Box Squat
1 x 8 @ 72kg
1 x 8 @ 92kg
1 x 8 @ 102Kg
SSB
3 x 6 @ 72kg
3 x 3 @ 112kg
1 x 3 @ 142kg
1 x 3 @ 162kg
1 x 3 @ 172kg
SSB Box Squat
1 x 8 @ 72kg
1 x 8 @ 92kg
1 x 8 @ 102Kg
cowie05/04/23 @ 16:44
05/04/2023 The Mill Gym, Drumblade, Aberdeenshire
Trap Bar Strict Press
3 x 5 @ 52kg
3 x 3 @ 72kg
2 x 3 @ 82kg
1 x 3 @ 87kg
Axle Rev Grip Strict Press
2 x 5 @ 50kg
3 x 5 @ 60kg
Incline Press
2 x 8 @ 50kg
1 x 8 @ 60kg
3 x 8 @ 70kg
Trap Bar Strict Press
3 x 5 @ 52kg
3 x 3 @ 72kg
2 x 3 @ 82kg
1 x 3 @ 87kg
Axle Rev Grip Strict Press
2 x 5 @ 50kg
3 x 5 @ 60kg
Incline Press
2 x 8 @ 50kg
1 x 8 @ 60kg
3 x 8 @ 70kg
cowie12/04/23 @ 21:49
07/04/2023 The Mill Gym, Drumblade, Aberdeenshire
Deadlift
3 x 8 @ 70kg
3 x 3 @ 120kg
2 x 3 @ 160kg
1 x 3 @ 180kg
2 x 3 @ 190kg
Axle Deadlift DOH Grip
3 x 3 @ 70kg
3 x 1 @ 110kg
3 x 1 @ 120kg
Pulldowns
3 x 10 @ 50kg
Oly Bar Curls
3 x 3 @ 70kg
Deadlift
3 x 8 @ 70kg
3 x 3 @ 120kg
2 x 3 @ 160kg
1 x 3 @ 180kg
2 x 3 @ 190kg
Axle Deadlift DOH Grip
3 x 3 @ 70kg
3 x 1 @ 110kg
3 x 1 @ 120kg
Pulldowns
3 x 10 @ 50kg
Oly Bar Curls
3 x 3 @ 70kg
cowie12/04/23 @ 21:54
12/04/2023 The Mill Gym, Drumblade, Aberdeenshire
SSB
3 x 6 @ 72kg
3 x 3 @ 112kg
1 x 3 @ 152kg
1 x 3 @ 172kg
1 x 1 @ 185kg
SSB Box Squat
1 x 6 @ 72kg
1 x 6 @ 112kg
1 x 6 @ 132kg
Oly Plate Pullover
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 20kg
1 x 10 @ 25kg
SSB
3 x 6 @ 72kg
3 x 3 @ 112kg
1 x 3 @ 152kg
1 x 3 @ 172kg
1 x 1 @ 185kg
SSB Box Squat
1 x 6 @ 72kg
1 x 6 @ 112kg
1 x 6 @ 132kg
Oly Plate Pullover
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 20kg
1 x 10 @ 25kg
cowie25/04/23 @ 08:28
Post Edited: 03.05.2023 @ 17:05 PM by cowie
23/04/2023 Ocean BlackHawk Drillship, Offshore SenegalDeadlift DOH
3 x 8 @ 60kg
3 x 5 @ 102kg
5 x 5 @ 125kg
Seated Rows
Single Arm Cables Rows
DB Hammer & Bi Curls
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