iLikeFoxes' Workout Log

**iLikeFoxes** · 11-25-2016, 03:47 PM

Friday 11-25-2016 - LEGS

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 37.5kg
Hamstring Curls: 3x10 50kg
Leg Extensions: 3x10 50kg
Sitting Calf Raises: 5x10 45kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 11-26-2016, 03:56 PM

Saturday 11-26-2016 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 40kg
Dumbbell Shoulder Press: 3x8 12kg (each hand)
Incline Bench Press: 3x5 35kg
Rope Pushdowns (circuit machine): 3x10 35kg
Dumbbell Shrugs: 3x12 20kg (each hand)
Dumbbell Side Lateral Raise: 3x10 6kg (each hand)
Overhead Triceps Extension: 3x10 14kg

Finally hit the 40kg flat bench press.
Probably gonna up the weight on the incline bench press next time.

Also new page celebration!

**iLikeFoxes** · 11-27-2016, 03:40 PM

Sunday 11-27-2016 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 50kg
Seated Rows: 3x10 45kg
Barbell Bicep Curls: 4x8/10 11kg(bar)+10kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 16kg
Dumbbell Bent-Over Lateral Raises: 3x12 4kg (each hand)
Hammer Curls: 3x8/10 8kg (each hand)

**iLikeFoxes** · 11-28-2016, 03:48 PM

Monday 11-28-2016 - LEGS

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 37.5kg
Hamstring Curls: 3x10 50kg
Leg Extensions: 3x10 50kg
Sitting Calf Raises: 5x10 45kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 11-29-2016, 01:39 PM

Tuesday 11-29-2016 - REST DAY

**iLikeFoxes** · 11-30-2016, 03:57 PM

Saturday 11-30-2016 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 40kg
Dumbbell Shoulder Press: 3x8 12kg (each hand)
Incline Bench Press: 3x5 37.5kg
Rope Pushdowns (circuit machine): 3x10 35kg
Dumbbell Shrugs: 3x12 22kg (each hand)
Dumbbell Side Lateral Raise: 3x10 6kg (each hand)
Overhead Triceps Extension: 3x10 16kg

**iLikeFoxes** · 12-02-2016, 03:36 PM

Thursday 12-01-2016 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 50kg
Seated Rows: 3x10 45kg
Barbell Bicep Curls: 4x10 11kg(bar)+10kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 16kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 12-02-2016, 03:37 PM

Friday 12-02-2016 - LEGS

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 40kg
Hamstring Curls: 3x10 55kg
Leg Extensions: 3x10 55kg
Sitting Calf Raises: 5x10 45kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 12-03-2016, 03:51 PM

Saturday 12-03-2016 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 40kg
Dumbbell Shoulder Press: 3x8 12kg (each hand)
Incline Bench Press: 3x5 37.5kg
Rope Pushdowns (circuit machine): 3x10 35kg
Dumbbell Shrugs: 3x12 22kg (each hand)
Dumbbell Side Lateral Raise: 3x10 6kg (each hand)
Overhead Triceps Extension: 3x10 16kg

**iLikeFoxes** · 12-04-2016, 09:58 AM

Sunday 12-04-2016 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 50kg
Seated Rows: 3x10 45kg
Barbell Bicep Curls: 4x10 11kg(bar)+10kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 16kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 12-05-2016, 03:43 PM

Monday 12-05-2016 - LEGS

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 40kg
Hamstring Curls: 3x10 55kg
Leg Extensions: 3x10 55kg
Sitting Calf Raises: 5x10 45kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 12-07-2016, 03:51 PM

Tuesday 12-06-2016 - REST DAY

**iLikeFoxes** · 12-07-2016, 03:53 PM

Wednesday 12-07-2016 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 40kg
Dumbbell Shoulder Press: 3x8 14kg (each hand)
Incline Bench Press: 3x5 37.5kg
Rope Pushdowns (circuit machine): 3x10 35kg
Dumbbell Shrugs: 3x12 22kg (each hand)
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 16kg

**Thompsta** · 12-07-2016, 03:59 PM

Please keep us posted this is gripping stuff

**iLikeFoxes** · 12-08-2016, 03:47 PM

Thursday 12-08-2016 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 50kg
Seated Rows: 3x10 45kg
Barbell Bicep Curls: 4x10 11kg(bar)+10kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 16kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

Probably gonna increase lat pulldowns next time.

And I finally completed all sets/reps for the hammer curls, on almost for the ez bar curls.

**iLikeFoxes** · 12-08-2016, 03:48 PM

Originally Posted by Thompsta

Please keep us posted this is gripping stuff

Will do, glad to know you brahs read my updates.

**iLikeFoxes** · 12-09-2016, 03:43 PM

Friday 12-09-2016 - LEGS

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 40kg
Hamstring Curls: 3x10 55kg
Leg Extensions: 3x10 55kg
Sitting Calf Raises: 5x10 45kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 12-10-2016, 03:44 PM

Saturday 12-10-2016 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 40kg
Dumbbell Shoulder Press: 3x8 14kg (each hand)
Incline Bench Press: 3x5 40kg
Rope Pushdowns (circuit machine): 3x10 35kg
Dumbbell Shrugs: 3x12 22kg (each hand)
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 16kg

**iLikeFoxes** · 12-11-2016, 03:38 PM

Sunday 12-11-2016 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 50kg
Seated Rows: 3x10 45kg
Barbell Bicep Curls: 4x10 11kg(bar)+10kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 16kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

Probably gonna increase lat pulldowns *next* time.

Finally completed all sets/reps for each of the curls.

**iLikeFoxes** · 12-12-2016, 03:32 PM

Monday 12-12-2016 - LEGS

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 40kg
Hamstring Curls: 3x10 55kg
Leg Extensions: 3x10 60kg
Sitting Calf Raises: 5x10 45kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 12-14-2016, 03:42 PM

Tuesday 12-13-2016 - REST DAY

**iLikeFoxes** · 12-14-2016, 03:44 PM

Wednesday 12-14-2016 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 42.5kg
Dumbbell Shoulder Press: 3x8 14kg (each hand)
Incline Bench Press: 3x5 40kg
Rope Pushdowns (circuit machine): 3x10 35kg
Dumbbell Shrugs: 3x12 22kg (each hand)
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 16kg

**iLikeFoxes** · 12-15-2016, 03:47 PM

Thursday 12-15-2016 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 55kg
Seated Rows: 3x10 45kg
Barbell Bicep Curls: 4x10 11kg(bar)+10kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 18kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 12-17-2016, 03:40 PM

Friday 12-16-2016 - LEGS

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 42.5kg
Hamstring Curls: 3x10 55kg
Leg Extensions: 3x10 60kg
Sitting Calf Raises: 5x10 45kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 12-17-2016, 04:20 PM

Saturday 12-17-2016 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 42.5kg
Dumbbell Shoulder Press: 3x8 14kg (each hand)
Incline Bench Press: 3x5 40kg
Rope Pushdowns (circuit machine): 3x10 35kg
Dumbbell Shrugs: 3x12 22kg (each hand)
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 18kg

**iLikeFoxes** · 12-19-2016, 03:38 PM

Monday 12-19-2016 - LEGS

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 42.5kg
Hamstring Curls: 3x10 60kg
Leg Extensions: 3x10 65kg
Sitting Calf Raises: 5x10 45kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 12-21-2016, 03:48 PM

Sunday 12-18-2016 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 55kg
Seated Rows: 3x10 45kg
Barbell Bicep Curls: 4x10 11kg(bar)+10kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 18kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

Forgot do log this day.

**iLikeFoxes** · 12-21-2016, 03:49 PM

Tuesday 12-20-2016 - REST DAY

**iLikeFoxes** · 12-21-2016, 03:52 PM

Wednesday 12-21-2016 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 42.5kg
Dumbbell Shoulder Press: 3x8 14kg (each hand)
Incline Bench Press: 3x5 40kg
Rope Pushdowns (circuit machine): 3x10 35kg
Dumbbell Shrugs: 3x12 24kg (each hand)
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 18kg

**iLikeFoxes** · 12-22-2016, 03:41 PM

Thursday 12-22-2016 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 55kg
Seated Rows: 3x10 50kg
Barbell Bicep Curls: 4x10 11kg(bar)+10kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 18kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

Thread: iLikeFoxes' Workout Log

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