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An Onshore & Offshore Training Log

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cowieIcon...28-12-2025 @ 15:52 
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Member 3740, 1686 posts
Post Edited: 14.01.2026 @ 17:40 PM by cowie
27/12/2025 The Fitness Centre, Port of Spain, Trinidad

Strict Press
3 x 3 @ 62kg
5 x 5 @ 68kg

Power Clean
5 x 1 @ 62kg
5 x 1 @ 84kg
5 x 1 @ 89kg

DB Pullover
1 x 10 @ 20kg
2 x 10 @ 30kg
cowieIcon...31-12-2025 @ 18:23 
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Member 3740, 1686 posts
Post Edited: 14.01.2026 @ 17:33 PM by cowie
30/12/2025 The Fitness Centre, Port of Spain, Trinidad

Pause Deadlift
3 x 6 @ 62kg
1 x 3 @ 102kg
1 x 3 @ 143kg
1 x 3 @ 184kg
3 3 5 @ 198kg

Power Clean & Press
3 x 5 @ 62kg
3 x 5 @ 75kg

DB Rows
1 x 8 @ 27kg
1 x 8 @ 41kg
1 x 8 @ 50kg

Oly Bar Curls
1 x 8 @ 20kg
1 x 8 @ 35kg
1 x 8 @ 48kg
cowieIcon...14-01-2026 @ 17:33 
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Member 3740, 1686 posts
02/01/2026 The Fitness Centre, Port of Spain, Trinidad

Zercher Squat
3 x 6 @ 61kg
3 x 3 @ 102kg
3 x 3 @ 115.5kg

Curl & Rev Strict
2 x 6 @ 61kg
5 x 5 @ 75kg

Pull-ups
10 x 1 @ BW

Calf Raise
3 x 20
cowieIcon...14-01-2026 @ 17:46 
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Member 3740, 1686 posts
05/01/2026 The Fitness Centre, Port of Spain, Trinidad

Strict Press
3 x 3 @ 61kg
5 x 3 @ 75kg

Close Grip Floor Press
3 x 5 @ 61kg
3 x 5 @ 79.5kg

DB Pullover
1 x 8 @ 20.5kg
1 x 8 @ 27kg
1 x 8 @ 32kg
cowieIcon...17-01-2026 @ 23:32 
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Member 3740, 1686 posts
15/01/2026 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 6 @ 80kg
3 x 3 @ 130kg
3 x 3 @ 170kg

Single Arm Barbell Row
5 x 5 @ 40kg
cowieIcon...17-01-2026 @ 23:34 
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Member 3740, 1686 posts
17/01/2026 The Mill Gym, Drumblade, Aberdeenshire

SSB Box Squat
3 x 6 @ 62kg
4 x 3 @ 112kg
1 x 8 @ 112kg

Rev Grip Strict Press
3 x 6 @ 50kg
3 x 5 @ 70kg

Pullups
10 x 1 @ BW

Calf Raise
3 x 15 @ 112kg
cowieIcon...20-01-2026 @ 22:43 
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Member 3740, 1686 posts
19/01/2026 The Mill Gym, Drumblade, Aberdeenshire

Strict Press
2 x 8 @ 40kg
4 x 3 @ 60kg
1 x 3 @ 70kg
1 x 3 @ 75kg
5 x 2 @ 80kg

Close Grip Floor Press
3 x 6 @ 60kg
2 x 3 @ 80kg
3 x 3 @ 85kg

Pullover
1 x 8 @ 17kg
1 x 8 @ 22kg
1 x 8 @ 32kg

Seated OH Lock-out with Yoke
3 x +10secs @ 74kg
cowieIcon...26-01-2026 @ 21:00 
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Member 3740, 1686 posts
22/01/2026 The Mill Gym, Drumblade, Aberdeenshire

Axle Deadlift
3 x 6 @ 80kg
2 x 3 @ 130kg
1 x 2 @ 170kg
3 x 2 @ 180kg

Push Press
2 x 5 @ 60kg
5 x 3 @ 70kg

Hang Clean
5 x 1 @ 60kg
5 x 1 @ 70kg
5 x 1 @ 80kg

Rev & Bi Oly Bar Curls
1 x 8 & 8 @ 20kg
1 x 8 & 8 @ 30kg
1 x 8 & 8 @ 40kg
cowieIcon...26-01-2026 @ 21:04 
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Member 3740, 1686 posts
25/01/2026 The Mill Gym, Drumblade, Aberdeenshire

SSB Box Squat
3 x 6 @ 62kg
1 x 3 @ 102kg
4 x 3 @ 122kg
1 x 10 @ 122kg

Rev Grip Strict Press
3 x 6 @ 50kg
1 x 3 @ 70kg
3 x 3 @ 80kg

Pullups
5 x 1 @ BW
3 x 2 @ BW

Calf Raise
3 x 15 @ 122kg
cowieIcon...10-02-2026 @ 00:57 
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Member 3740, 1686 posts
Post Edited: 10.02.2026 @ 01:03 AM by cowie
30/01/2026 The Fitness Centre, Diego Martin, Trinidad

Strict Press
3 x 5 @ 43kg
2 x 3 @ 61kg
5 x 2 @ 84kg

Floor Press
3 x 6 @ 61kg
3 x 3 @ 88.5kg

DB Pullover
1 x 8 @ 18kg
1 x 8 @ 27kg
1 x 8 @ 36kg
cowieIcon...10-02-2026 @ 01:03 
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Member 3740, 1686 posts
01/02/2026 The Fitness Centre, Diego Martin, Trinidad

Deadlift
4 x 6 @ 61kg
2 x 3 @ 102kg
1 x 3 @ 143kg
3 x 3 @ 184kg

Push Press
4 x 3 @ 61kg
1 x 3 @ 70.5kg
3 x 3 @ 79.5kg
cowieIcon...10-02-2026 @ 01:07 
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Member 3740, 1686 posts
03/02/2026 The Fitness Centre, Diego Martin, Trinidad

Zercher Box Squat
4 x 5 @ 61kg
2 x 3 @ 102kg
1 x 3 @ 124.5kg
1 x 3 @ 134kg
1 x 5 @ 143kg

Rev Grip Strict Press
3 x 5 @ 61kg
1 x 3 @ 70.5kg
1 x 3 @ 75kg
1 x 5 @ 79.5kg
cowieIcon...10-02-2026 @ 01:10 
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Member 3740, 1686 posts
06/02/2026 The Fitness Centre, Diego Martin, Trinidad

Strict Press
3 x 5 @ 61kg
1 x 2 @ 70.5kg
1 x 2 @ 79.5kg
5 x 2 @ 88.5kg

Close Grip Floor Press
2 x 5 @ 61kg
1 x 3 @ 84kg
3 x 2 @ 93kg
cowieIcon...10-02-2026 @ 01:13 
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Member 3740, 1686 posts
08/02/2026 The Fitness Centre, Diego Martin, Trinidad

Deadlift
3 x 10 @ 61kg
2 x 3 @ 102kg
1 x 3 @ 143kg
1 x 3 @ 184kg
1 x 3 @ 193kg
1 x 3 @ 202kg
1 x 5 @ 211kg

Hyprer-Extension
Side Bends
Seated Rows
Single Arm Cable Rows
cowieIcon...11-02-2026 @ 19:25 
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Member 3740, 1686 posts
10/02/2026 The Fitness Centre, Diego Martin, Trinidad

Zercher Box Squat
4 x 5 @ 61kg
2 x 3 @ 102kg
1 x 3 @ 124.5kg
1 x 5 147.5kg

Rev Grip Strict Press
3 x 5 @ 61kg
1 x 3 @ 70.5kg
1 x 3 @ 79.5kg
1 x 4 @ 84kg

Calf Raises
Cable Front Raises

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