iLikeFoxes' Workout Log

**iLikeFoxes** · 03-25-2017, 04:44 PM

Saturday 03-25-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 24kg

**iLikeFoxes** · 03-26-2017, 03:40 PM

Sunday 03-26-2017 - 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 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 03-27-2017, 03:30 PM

Monday 03-27-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 40kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 03-30-2017, 03:52 PM

Tuesday 03-28-2017 - REST DAY

**iLikeFoxes** · 03-30-2017, 03:53 PM

Wednesday 03-29-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 24kg

**iLikeFoxes** · 03-30-2017, 03:55 PM

Thursday 03-30-2017 - 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 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 03-31-2017, 03:28 PM

Friday 03-31-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 40kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 04-01-2017, 03:40 PM

Saturday 04-01-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 24kg

**iLikeFoxes** · 04-02-2017, 03:46 PM

Sunday 04-02-2017 - 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 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 04-03-2017, 03:35 PM

Monday 04-03-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 40kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 04-03-2017, 03:35 PM

Tuesday 04-04-2017 - REST DAY

**iLikeFoxes** · 04-05-2017, 03:55 PM

Wednesday 04-05-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 24kg

**iLikeFoxes** · 04-06-2017, 03:40 PM

Thursday 04-06-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 60kg
Seated Rows: 3x10 50kg
Barbell Bicep Curls: 4x10 11kg(bar)+12.5kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 04-08-2017, 03:47 PM

Friday 04-07-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 40kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 04-08-2017, 03:48 PM

Saturday 04-08-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 24kg

**iLikeFoxes** · 04-09-2017, 03:44 PM

Sunday 04-09-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 60kg
Seated Rows: 3x10 50kg
Barbell Bicep Curls: 4x10 11kg(bar)+12.5kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 04-10-2017, 03:40 PM

Monday 04-10-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 40kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 04-10-2017, 03:44 PM

Tuesday 04-11-2017 - REST DAY

**iLikeFoxes** · 04-12-2017, 04:12 PM

Wednesday 04-12-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 24kg

**iLikeFoxes** · 04-13-2017, 04:11 PM

Thursday 04-13-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 60kg
Seated Rows: 3x10 50kg
Barbell Bicep Curls: 4x10 11kg(bar)+12.5kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 04-14-2017, 03:58 PM

Friday 04-14-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 40kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 04-15-2017, 12:43 PM

Saturday 04-15-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 24kg

**iLikeFoxes** · 04-16-2017, 04:08 PM

Sunday 04-16-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 60kg
Seated Rows: 3x10 50kg
Barbell Bicep Curls: 4x10 11kg(bar)+12.5kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 04-17-2017, 04:02 PM

Monday 04-17-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 40kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 04-17-2017, 04:03 PM

Tuesday 04-18-2017 - REST DAY

**iLikeFoxes** · 04-19-2017, 04:10 PM

Wednesday 04-19-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 24kg

**iLikeFoxes** · 04-20-2017, 03:38 PM

Thursday 04-20-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 60kg
Seated Rows: 3x10 50kg
Barbell Bicep Curls: 4x10 11kg(bar)+12.5kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 04-21-2017, 03:31 PM

Friday 04-21-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 40kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 04-23-2017, 04:12 PM

Saturday 04-22-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Rope Pushdowns (circuit machine): 3x10 40kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Overhead Triceps Extension: 3x10 24kg

**iLikeFoxes** · 04-23-2017, 04:13 PM

Sunday 04-23-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 60kg
Seated Rows: 3x10 50kg
Barbell Bicep Curls: 4x10 11kg(bar)+12.5kg (ez bar)
Dumbbell Bent-Over Rows: 3x10 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

Thread: iLikeFoxes' Workout Log

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