iLikeFoxes' Workout Log

**iLikeFoxes** · 01-23-2017, 03:50 PM

Monday 01-23-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 4x5 47.5kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 75kg
Sitting Calf Raises: 5x10 50kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 01-23-2017, 03:51 PM

Tuesday 01-24-2017 - REST DAY[/QUOTE]

**iLikeFoxes** · 01-25-2017, 03:40 PM

Wednesday 01-25-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 50kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 26kg (each hand)
Incline Bench Press: 3x5 45kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 22kg

OMG I just realized I forgot to do the Dumbbell Side Lateral Raises today... Probably because I phucked up my usual order of the exercises.

**iLikeFoxes** · 01-26-2017, 03:45 PM

Thursday 01-26-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 60kg
Seated Rows: 3x10 55kg
Barbell Bicep Curls: 4x10 11kg(bar)+12.5kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 22kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 01-28-2017, 04:27 PM

Saturday 01-28-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 50kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 26kg (each hand)
Incline Bench Press: 3x5 45kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 22kg

Forgot to log leg day yesterday, but I did do it.

**iLikeFoxes** · 01-29-2017, 03:55 PM

Sunday 01-29-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 60kg
Seated Rows: 3x10 55kg
Barbell Bicep Curls: 4x10 11kg(bar)+12.5kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 22kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 01-30-2017, 03:57 PM

Monday 01-30-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 4x5 47.5kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 75kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

I noticed I was bouncing pretty hard on the Sitting Calf Raises so I lowered the weight for more controlled movement.

**iLikeFoxes** · 01-30-2017, 03:58 PM

Tuesday 01-31-2017 - REST DAY

**iLikeFoxes** · 02-01-2017, 04:06 PM

Wednesday 02-01-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 50kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 26kg (each hand)
Incline Bench Press: 3x5 47.5kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 22kg

**iLikeFoxes** · 02-02-2017, 04:14 PM

Thursday 02-02-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 60kg
Seated Rows: 3x10 55kg
Barbell Bicep Curls: 4x10 11kg(bar)+12.5kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 22kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 02-03-2017, 03:58 AM

Friday 02-03-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 4x5 47.5kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 75kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 02-04-2017, 03:57 PM

Saturday 02-04-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 50kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 26kg (each hand)
Incline Bench Press: 3x5 47.5kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 22kg

**iLikeFoxes** · 02-05-2017, 03:29 PM

Sunday 02-05-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 60kg
Seated Rows: 3x10 55kg
Barbell Bicep Curls: 4x10 11kg(bar)+12.5kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 22kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 02-06-2017, 03:43 PM

Monday 02-06-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 4x5 47.5kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 75kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 02-06-2017, 03:44 PM

Tuesday 02-07-2017 - REST DAY

**iLikeFoxes** · 02-08-2017, 03:52 PM

Wednesday 02-08-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 52.5kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 26kg (each hand)
Incline Bench Press: 3x5 47.5kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 24kg

**iLikeFoxes** · 02-09-2017, 03:47 PM

Thursday 02-09-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 60kg
Seated Rows: 3x10 55kg
Barbell Bicep Curls: 4x10 11kg(bar)+12.5kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 22kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 02-10-2017, 03:50 PM

Friday 02-10-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 4x5 47.5kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 80kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 02-11-2017, 03:52 PM

Saturday 02-11-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 52.5kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 26kg (each hand)
Incline Bench Press: 3x5 47.5kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 24kg

**iLikeFoxes** · 02-12-2017, 03:34 PM

Sunday 02-12-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 60kg
Seated Rows: 3x10 55kg
Barbell Bicep Curls: 4x10 11kg(bar)+12.5kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 22kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Hammer Curls: 3x10 10kg (each hand)

**iLikeFoxes** · 02-13-2017, 03:44 PM

Monday 02-13-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 4x5 47.5kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 80kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 02-14-2017, 03:29 PM

Tuesday 02-14-2017 - REST DAY

**iLikeFoxes** · 02-15-2017, 03:52 PM

Wednesday 02-15-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 52.5kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Bench Press: 3x5 47.5kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 24kg

**iLikeFoxes** · 02-16-2017, 03:08 PM

Thursday 02-16-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 60kg
Seated Rows: 3x10 55kg
Barbell Bicep Curls: 4x10 11kg(bar)+12.5kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 22kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Hammer Curls: 3x10 10kg (each hand)

**iLikeFoxes** · 02-17-2017, 03:37 PM

Friday 02-17-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 47.5kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 02-18-2017, 03:50 PM

Saturday 02-18-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 52.5kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Bench Press: 3x5 47.5kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 24kg

**iLikeFoxes** · 02-19-2017, 03:45 PM

Sunday 02-19-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 60kg
Seated Rows: 3x10 55kg
Barbell Bicep Curls: 4x10 11kg(bar)+12.5kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 22kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Hammer Curls: 3x10 10kg (each hand)

**iLikeFoxes** · 02-20-2017, 03:37 PM

Monday 02-20-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 47.5kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 02-20-2017, 03:45 PM

Tuesday 02-21-2017 - REST DAY

**iLikeFoxes** · 02-22-2017, 03:49 PM

Wednesday 02-22-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 52.5kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Bench Press: 3x5 50kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 24kg

Thread: iLikeFoxes' Workout Log

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