An Onshore & Offshore Training Log
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| cowie |  | ... | 15-10-2012 @ 15:50 |
 Member 3740, 1583 posts | 14/10/12 Mastrick Gym Squat 3 x 5 @ 60kg 5 x 5 @ 100kg Strict Log Press (from rack) 3 x 6 @ 60kg 5 x 6 @ 80kg Quick easy session due to lack of interest  | ||
| cowie | | ... | 18-10-2012 @ 09:42 |
Member 3740, 1583 posts | 17/10/12 Offshore Gym SLDL 3 x 10 @ 70kg 1 x 5 @ 110kg 1 x 5 @ 140kg 3 x 3 @ 180kg 1 Arm Row (low pulley) 1 x 8 @ 6 plates 3 x 8 @ 8 plates Face Pulls 3 x 10 @ 6 plates Rev Curls 3 x 6 @ 30kg | ||
| cowie | | ... | 23-10-2012 @ 13:29 |
Member 3740, 1583 posts | 23/10/12 Offshore Gym Deadlift (beltless & strapless) Warmups with 70, 110 & 140kg 8 x 3 @ 190kg Push Press (from rack) 3 x 5 @ 60kg 5 x 5 @ 95kg Finished with a medley of light Face Pulls, Pushdowns & Delt Stuff | ||
| cowie | | ... | 25-10-2012 @ 12:07 |
Member 3740, 1583 posts | 25/10/12 Offshore Gym Zercher Squat 3 x 5 @ 60kg 1 x 5 @ 90kg 1 x 5 @ 110kg 3 x 2 @ 130kg Aches & pains = end of session  | ||
| cowie | | ... | 26-10-2012 @ 14:34 |
Member 3740, 1583 posts | 26/10/12 Offshore Gym Strict Press (from rack) 3 x 5 @ 60kg 1 x 2 @ 80kg 5 x 1 @ 105kg Reverse Grip Flat Bench 3 x 5 @ 60kg 5 x 5 @ 95kg Finished off with some Hammer Curls | ||
| cowie | | ... | 28-10-2012 @ 13:21 |
Member 3740, 1583 posts | 28/10/12 Offshore Gym 15" Deadlift (all DOH & beltless) Warmups with 70 & 110kg 1 x 5 @ 140kg 5 x 5 @ 180kg 1 Arm Deadlift 1 x 3 @ 70kg 1 x 3 @ 100kg Finishing off with Face Pulls, 1 Arm Pulldowns & Side Bends | ||
| cowie | | ... | 30-10-2012 @ 12:32 |
Member 3740, 1583 posts | 30/10/12 Offshore Gym Squat (raw) 3 x 5 @ 60kg 1 x 5 @ 110kg 1 x 5 @ 120kg 3 x 5 @ 130kg Bench 3 x 5 @ 60kg 1 x 5 @ 90kg 5 x 1 @ 120kg 1 x 15 @ 60kg (super slow) Chuffed with the bench, fisrt 120kg since pec tear almost 2 years ago Inline DB's 3 x 6 @ 30kg (slow for the stretch) Finished off with Calf Raises & Incline Press-Ups for high reps | ||
| cowie | | ... | 01-11-2012 @ 12:19 |
Member 3740, 1583 posts | 01/11/12 Offshore Gym SLDL 3 x 6 @ 70kg 1 x 5 @ 110kg 1 x 5 @ 140kg 3 x 3 @ 190kg Push Press 3 x 10 @ 60kg (concentrating on a good paused lockout) Low Pulls 3 x 10 Stack Finishing with Face Pulls, Pushdowns & Rev Curls | ||
| cowie | | ... | 19-12-2012 @ 20:39 |
Member 3740, 1583 posts | Fallen behind with the log lately so time to catch up 05/11/12 Mastrick Gym Squat 3 x 5 @ 60kg 5 x 5 @ 110kg Log Press (all reps from floor) 1 x 5 @ 60kg 1 x 5 @ 70kg 1 x 5 @ 80kg Log Press (from rack) 1 x 5 @ 100kg 1 x 5 @ 105kg 1 x 5 @ 110kg Flat Bench Log Press 3 x 10 @ 80kg Close Grip Pulldowns 3 x 10 @ 14 plates | ||
| cowie | | ... | 19-12-2012 @ 20:43 |
Member 3740, 1583 posts | 08/11/11 Mastrick Gym 15" Deadlift 1 x 3 @ 180kg 1 x 3 @ 210kg 1 x 3 @ 240kg Strict Press 3 x 5 @ 60kg 5 x 5 @ 100kg Bench Press 3 x 10 @ 60kg Trap Bar Deadlift 3 x 10 @ 100kg | ||
| cowie | | ... | 19-12-2012 @ 20:48 |
Member 3740, 1583 posts | 13/11/12 Mastrick Gym Squat 3 x 5 @ 60kg 1 x 5 @ 90kg 5 x 5 @ 115kg Log Press (from rack) 3 x 5 @ 60kg 1 x 9 @ 90kg 8 x 3 @ 105kg Strict Log (from rack) 1 x 15 @ 60kg Close Grip Bench 3 x 5 @ 60kg 3 x 3 @ 90kg Close Grip Pulldowns 3 x 10 @ 15 plates | ||
| cowie | | ... | 19-12-2012 @ 20:52 |
Member 3740, 1583 posts | 16/11/12 Mastrick Gym Deadlift Warmups with 60, 100 & 140kg's 5 x 3 @ 170kg Clean & Press 3 x 1 @ 60kg 3 x 1 @ 70kg 3 x 1 @ 80kg Strict Press 5 x 5 @ 80kg | ||
| cowie | | ... | 19-12-2012 @ 20:56 |
Member 3740, 1583 posts | 21/11/12 Mastrick Gym Squat 3 x 5 @ 60kg 1 x 5 @ 90kg 5 x 5 @ 120kg Log Press (from rack) 3 x 5 @ 60kg 1 x 5 @ 90kg 5 x 5 @ 105kg Strict Log (from rack) 1 x 12 @ 70kg Flat Bench Log Press 1 x 5 @ 60kg 3 x 3 @ 100kg Close Grip Pulldown 3 x 10 @ 16 plates | ||
| cowie | | ... | 19-12-2012 @ 21:07 |
Member 3740, 1583 posts | 01/12/12 Very clean gym in Johor Bahru, Malaysia SLDL Warmups with 60, 100, 140 & 180kg's 3 x 1 @ 215kg (beltless & alt grip) Strict Press 3 x 5 @ 60kg 5 x 5 @ 91.6kg Reverse Grip Bench Press 3 x 5 @ 60kg 3 x 5 @ 101.6kg Squat 1 x 20 @ 101.6kg | ||
| cowie | | ... | 19-12-2012 @ 21:14 |
Member 3740, 1583 posts | 05/12/12 Mastrick Gym Deadlift 5 x 3 @ 180kg (beltless & staps) Log Press (from rack) 5 x 3 @ 110kg Strict Log (from log) 1 x 12 @ 70kg Flat Bench Log Press 3 x 5 @ 100kg Chins (underhand) 10 x 1 @ bodyweight | ||
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