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  1. #1
    Registered User iLikeFoxes's Avatar
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    Post iLikeFoxes' Workout Log

    Hi everyone, this is gonna be my workout log.

    The gym is closed at the moment, due to Christmas. I'll update this as soon as it opens again, I don't know when this is gonna be though. I ride to my gym everyday by bike to check if it's open.
    This gives me at least some time to figure out the correct English exercise names, being a German native speaker.

    Looking forward to logging


    EDIT: The gym was open today. I figured I edit the OP too.

    All the exercises are listed chronologically.
    Since I do not speak English as my first language, I don't know the correct English names of some of my exercises. I'll try to find them out.

    I go to the gym 3 times a week. I do all exercises every day I'm there, I don't have dedicated chest days or anything. I need about 1 and a half hour to 2 hours there. Depends on whether I do cardio at the end or not.

    Legend:

    Exercise name
    Set count*
    weight x reps
    Last edited by iLikeFoxes; 12-27-2012 at 07:52 AM.
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  2. #2
    Registered User iLikeFoxes's Avatar
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    Wednesday 12-26-2012

    Gym was open today

    Went there by bike and arrived at 9AM.


    Wasn't really warmed up from the bike ride there so I warmed up with one of the cardio bikes for 10 minutes.


    Cable rows
    4*
    30kgx10

    Assisted bench press
    There are some new exercises in my routine, one of those is the bench press. I'm using a machine at the moment for this, but after New Year I'm gonna do it freely.
    4*
    15kgx10

    Leg press 45°
    I had a minor leg injury about two weeks ago, so instead of 4 sets, I did 3 this time.
    3*
    30kgx10 (each leg, doing these on-legged)

    Cable pushdown (triceps)
    4*
    15kgx15

    Seated leg curl
    Doing these with a lever.
    4*
    30kgx15

    Leg extension
    4*
    15kgx15

    Cable pulldown behind the back
    4*
    30kgx10

    Biceps curls
    I usually do 3 sets of these, but my next machine was occupied, so I did an extra one.
    4*
    4kgx15 (each hand)

    Kinesis butterfly
    I don't now the exact weight I lift there, because the plates are just numbered from 1 to 12 or so.
    4*
    3x15

    Kinesis backwards butterfly
    Used the wrong weight at first, after two sets the right one.
    2*
    1x15
    2*
    2x15

    Crouches
    Doing these with my feet on a bench and my body lying on the floor.
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    My trainer told me to do these since apparently I got a hollow back.
    I lay on my back and put my legs up high while trying to press my abdomen on the floor.
    3*30 seconds

    At the end I stretched a bit and went home by bike again. I did not do cardio at the end.
    Last edited by iLikeFoxes; 12-28-2012 at 03:58 AM.
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  3. #3
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    Friday 12-28-2012

    A friend of mine joined me the first time today. He used to lift for about a month or so one year ago. I finally got him to work out again.

    I usually ride to my gym by bike, but my friend didn't want to and for the sake of him we went there by bus. It was pretty icy on the streets today anyway.

    Assisted bench press
    4*
    15kgx10

    Leg press 45°
    My friend said he used to to these with both legs and with 80kg, so I tried it out. IMO it's easier with both legs even though I lift more overall.
    1*
    30kgx10 (each leg, doing these on-legged)
    3*
    80kgx10

    Leg extension
    4*
    15kgx15

    Seated leg curls
    4*
    30kgx15

    Cable rows
    4*
    30kgx10

    Cable pulldown behind the back
    1*
    30kgx10
    3*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    2x15

    Kinesis butterfly
    4*
    3x15

    Biceps curls
    4*
    4kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    No cardio at the end because my friend said he needed to go home.


    It was pretty neat having a workout partner, although I had to explain the exercises to him and correct his form quite a few times. I hope he keeps lifting.
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  4. #4
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    Monday 12-31-2012

    My friend who joined me the last time didn't respond to my text messages if he wanted to go again, so I went alone. Kinda expected him to bail out anyway. I hope he continues though, I'll try to motivate him again.
    Anyway, because he didn't go with me today I went to the gym earlier, so I was there at about 7:30AM. Went there by bike as always.

    Here's a thread I made if I should bulk or cut:
    http://forum.bodybuilding.com/showth...hp?t=150720303 (Pics, stats and goals included)

    I've been lifting for a year now without a strict diet and I also ate less then I needed and far too few gs of protein.
    The thread resulted in that I should bulk, which I'm doing now. I'm sick of not seeing solid gains. But after the bulk I'm definitely going to cut the extra fat and try to look cut as hell.
    My goal is having the aesthetics and physique of ottermode and/or ripped/athletic mode. See this picture for reference: http://i.imgur.com/S47Hi.jpg

    Today I raised some of the weights for my bulk.

    Assisted bench press
    4*
    15kgx10

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Cable pulldown behind the back
    4*
    35kgx10

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Cable rows
    4*
    30kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    2x15

    Kinesis butterfly
    4*
    3x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    Also I won't to cardio at the end for my bulk for quite some time.

    Finished at 9:15AM.
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  5. #5
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    Wednesday 01-02-2012

    I decided to scrap the chronological order of the exercises in favor of easier weight comparison with other entries.

    Was at the gym at about 7AM and finished at about 8:45AM. Went there by bike, it was pretty cold.
    My legs were a bit sore from a MTB tour I did on the day before, but it was manageable.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    35kgx10

    Cable rows
    4*
    30kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    2x15

    Kinesis butterfly
    4*
    3x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  6. #6
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    Friday 01-04-2012

    Was at the gym at about 6:30AM and finished at about 8AM. Went there by bike, it was warmer today.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    35kgx10

    Cable rows
    4*
    30kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    2x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  7. #7
    Registered User iLikeFoxes's Avatar
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    Monday 01-07-2012

    Was at the gym at about 5:30AM and finished at about 7:15AM. Went there by bike.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    35kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    2x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  8. #8
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    Wednesday 01-09-2012

    Was at the gym at about 5:30AM and finished at about 7:15AM. Went there by bike.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    35kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    2x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  9. #9
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    Friday 01-11-2012

    Was at the gym at about 5:30AM and finished at about 7:15AM. Went there by bike.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    35kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    2x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  10. #10
    Registered User iLikeFoxes's Avatar
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    Monday 01-14-2012

    Was at the gym at about 5:30AM and finished at about 7:15AM. Went there by bike, it snowed over night so driving there was slippy as hell. I used my mountain bike, so it was manageable.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    35kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    2x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  11. #11
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    Wednesday 01-16-2012

    Was at the gym at about 5:30AM and finished at about 7:15AM.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    35kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    2x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  12. #12
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    Friday 01-18-2012

    Was at the gym at about 5:30AM and finished at about 7:15AM. The same as every day, haha.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    35kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    2x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  13. #13
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    Monday 01-21-2012

    Was at the gym at about 5:25AM and finished at about 7:10AM.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    35kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    3x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  14. #14
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    Wednesday 01-23-2012

    Was at the gym at about 5:25AM and finished at about 7:05AM.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    35kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    3x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  15. #15
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
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    iLikeFoxes is offline
    Friday 01-25-2012

    Was at the gym at about 5:25AM and finished at about 7:10AM.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    40kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    3x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  16. #16
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 25
    Posts: 1,661
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    Monday 01-28-2012

    Was at the gym at about 5:15AM and finished at about 7:00AM.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    40kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    3x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  17. #17
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 25
    Posts: 1,661
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    Wednesday 01-30-2012

    Was at the gym at about 5:15AM and finished at about 7:00AM.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    40kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    3x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  18. #18
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 25
    Posts: 1,661
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    Friday 02-01-2012

    Was at the gym at about 5:15AM and finished at about 7:00AM.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    40kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    3x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  19. #19
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 25
    Posts: 1,661
    Rep Power: 855
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    iLikeFoxes is offline
    Monday 02-04-2012

    Was at the gym at about 5:25AM and finished at about 7:05AM.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    40kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    3x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  20. #20
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 25
    Posts: 1,661
    Rep Power: 855
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    iLikeFoxes is offline
    Wednesday 02-06-2012

    Workout missed because of military medical examination

    Will continue as always on Friday.
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  21. #21
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 25
    Posts: 1,661
    Rep Power: 855
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    iLikeFoxes is offline
    Friday 02-08-2012

    Was at the gym at about 5:15AM and finished at about 6:55AM.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    40kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    3x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
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  22. #22
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 25
    Posts: 1,661
    Rep Power: 855
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    iLikeFoxes is offline
    Monday 02-11-2012

    Was at the gym at about 5:15AM and finished at about 6:55AM.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    40kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    3x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    Last edited by iLikeFoxes; 02-13-2013 at 12:53 PM.
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  23. #23
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 25
    Posts: 1,661
    Rep Power: 855
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    Wednesday 02-13-2012

    Was at the gym at about 5:15AM and finished at about 6:50AM.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    20kgx10

    Cable pulldown behind the back
    4*
    40kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    3x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
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  24. #24
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 25
    Posts: 1,661
    Rep Power: 855
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    Friday 02-15-2012

    Was at the gym at about 5:15AM and finished at about 6:40AM.

    No warm up today because I rode my bike pretty fast on the way to the gym and I already felt warmed up.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    1*
    20kgx10
    3*
    25kgx10

    Cable pulldown behind the back
    4*
    40kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    3x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
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  25. #25
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 25
    Posts: 1,661
    Rep Power: 855
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    Monday 02-18-2012

    Was at the gym at about 5:15AM and finished at about 6:40AM.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    25kgx10

    Cable pulldown behind the back
    4*
    40kgx10

    Cable rows
    4*
    35kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    3x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
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  26. #26
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 25
    Posts: 1,661
    Rep Power: 855
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    iLikeFoxes is offline
    Wednesday 02-20-2012

    Was at the gym at about 5:15AM and finished at about 6:35AM.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    25kgx10

    Cable pulldown behind the back
    4*
    40kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    3x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
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  27. #27
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 25
    Posts: 1,661
    Rep Power: 855
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    Friday 02-22-2012

    Was at the gym at about 5:10AM and finished at about 6:35AM.

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    25kgx10

    Cable pulldown behind the back
    4*
    40kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    3x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
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  28. #28
    wut wut ShreddedRocks's Avatar
    Join Date: Nov 2011
    Location: Washington, United States
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    What are your goals? gain mass? endurance? Good on ya for keeping up with your log
    **vomits when cashier asks if i want cash back crew**
    **tried going gay because i couldn't get girls Crew**
    **couldn't get guys either crew**
    **cat is the only one that accepts me crew**
    **obsess over girls at first contact crew**
    **young children cry at the sight of me crew**
    **goes grocery shopping at 3am to limit human interaction crew**
    **Negged Team Pun, he negged back crew**

    B; 195x5x5
    S; 285x5x5
    D 395x5
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  29. #29
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 25
    Posts: 1,661
    Rep Power: 855
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
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    My overall goal is aesthetics. Basically to look like somewhere between Ottermode and Ripped/Athletic in this picture.

    I'm currently on a bulk which started with 2013 and I'll bulk up until at least July to gain some mass for now. After I gained enough I'll start cutting.


    Thanks for the reply you're the first one who commented on my log.
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  30. #30
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 25
    Posts: 1,661
    Rep Power: 855
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    Monday 02-25-2012

    Was at the gym at about 5:15AM and finished at about 6:40AM.

    Went there by bus because it looked like it rained but in the end it didn't -.-

    Leg press 45°
    4*
    30kgx10 (each leg, doing these on-legged)

    Seated leg curls
    4*
    35kgx15

    Leg extension
    4*
    20kgx15

    Assisted bench press
    4*
    25kgx10

    Cable pulldown behind the back
    4*
    40kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    17.5kgx15

    Kinesis reverse butterfly
    4*
    3x15

    Kinesis butterfly
    4*
    4x15

    Biceps curls
    4*
    5kgx15 (each hand)

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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