iLikeFoxes' Workout Log

[iLikeFoxes]

Wednesday 02-27-2012

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

Leg press 45°
4*
80kgx10

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.

[iLikeFoxes]

Friday 03-1-2012

3 months into my bulk! I also just realized I'm on the second page of my workout log.

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

Leg press 45°
4*
80kgx10

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.

[iLikeFoxes]

Monday 03-04-2012

EDIT: In the above post I meant 2 months into my bulk, I mixed that up haha

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

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

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*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Wednesday 03-06-2012

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

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

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*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Friday 03-08-2012

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

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

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*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

It started to rain a little on the way back

[iLikeFoxes]

Monday 03-11-2012

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

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

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*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Wednesday 03-13-2012

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

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

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*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Friday 03-15-2012

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

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

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*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Monday 03-18-2012

Missed today's workout because I somehow got a lumbago or something on Saturday, so I didn't want to stress my back so soon again. (It still hurts a little)

Will hopefully resume my regular schedule again on Wednesday.

[iLikeFoxes]

Wednesday 03-20-2012

Was at the gym at about 5:15AM and finished at about 6:20AM.
I didn't do abs/core exercises to go easy on my lumbar, since I injured it slightly on Saturday.

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

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*
6kgx15 (each hand)

Afterwards I stretched a little bit.

[iLikeFoxes]

Friday 03-22-2012

Was at the gym at about 5:15AM and finished at about 6:25AM.
I didn't do abs/core exercises to go easy on my lumbar, since I injured it slightly on Saturday.

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

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*
6kgx15 (each hand)

Afterwards I stretched a little bit.

[iLikeFoxes]

Monday 03-25-2012
Wednesday 03-27-2012
Friday 03-29-2012

Three workouts missed due to illness.
I got a nasty cold consisting of a sore throat, ear pain and I can hardly breath through my nose. Thought I'd better heal this out completely.
I will hopefully go to the gym again on Monday, if it's not closed because of the Easter holiday.

[iLikeFoxes]

Monday 04-01-2012

Workout missed because the gym is closed due to Easter.
I'm getting depressed, now I haven't been working out for over a week.

[iLikeFoxes]

Wednesday 04-03-2012

Was at the gym at about 5:15AM and finished at about 6:20AM.
On some exercises I did less sets because I haven't been working out for over a week now.

Leg press 45°
4*
80kgx10

Seated leg curls
3*
35kgx15

Leg extension
3*
25kgx15

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
2*
6kgx15 (each hand)

Crouches
3*50

Sideways planks
2*30 seconds (each side)

Posture exercise
2*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Friday 04-03-2012

Was at the gym at about 5:15AM and finished at about 6:20AM.
Didn't do two leg exercises because they were occupied the whole time.

Leg press 45°
4*
80kgx10

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
3*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Monday 04-08-2012

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

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

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*
5x15

Biceps curls
3*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Wednesday 04-10-2012

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

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

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*
5x15

Biceps curls
3*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Friday 04-12-2012

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

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

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*
5x15

Biceps curls
3*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Monday 04-15-2012

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

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

Assisted bench press
4*
25kgx10

Cable pulldown behind the back
4*
40kgx10

Cable rows
4*
40kgx10

Cable pushdown
4*
17.5kgx15

Kinesis reverse butterfly
3*
3x15
1*
4x15

Kinesis butterfly
4*
5x15

Biceps curls
3*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Wednesday 04-17-2012

Was at the gym at about 5:10AM and finished at about 6:30AM.

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

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*
4x15

Kinesis butterfly
4*
5x15

Biceps curls
3*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Friday 04-19-2012

Was at the gym at about 5:05AM and finished at about 6:25AM.

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

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*
4x15

Kinesis butterfly
4*
5x15

Biceps curls
3*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Monday 04-22-2012

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

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

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*
4x15

Kinesis butterfly
4*
5x15

Biceps curls
3*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Wednesday 04-24-2012

Was at the gym at about 5:10AM and finished at about 6:30AM.

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

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*
4x15

Kinesis butterfly
4*
5x15

Biceps curls
3*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Friday 04-26-2012

Was at the gym at about 7:15AM and finished at about 8:30AM.
School started later today so I went to the gym later as well.

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

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*
4x15

Kinesis butterfly
4*
5x15

Biceps curls
3*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Monday 04-29-2012

Was at the gym at about 7:10AM and finished at about 8:30AM.

Leg press 45°
4*
80kgx10

Seated leg curls
4*
35kgx15

Leg extension
4*
25kgx15

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*
4x15

Kinesis butterfly
4*
5x15

Biceps curls
3*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Wednesday 05-01-2012

Was at the gym at about 9:00AM and finished at about 10:05AM.
The gym opened much later because May 1st is a holiday.
And because of that, the gym was pretty crowded so I had to skip an exercise.

Leg press 45°
4*
80kgx10

Leg extension
4*
25kgx15

Assisted bench press
4*
25kgx10

Cable pulldown behind the back
4*
40kgx10

Cable rows
4*
40kgx10

Cable pushdown
4*
20kgx15

Butterfly
4*
75kgx15

Biceps curls
3*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Friday 05-03-2012

Was at the gym at about 6:15AM and finished at about 8:35AM.

Leg press 45°
4*
80kgx10

Leg extension
4*
25kgx15

Leg curls
4*
35kgx15

Assisted bench press
4*
25kgx10

Cable pulldown behind the back
4*
40kgx10

Cable rows
4*
40kgx10

Cable pushdown
4*
20kgx15

Butterfly
4*
75kgx15

Reverse butterfly
4*
45kgx15

Biceps curls
3*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Monday 05-06-2012

Workout missed because the final exams of my high school began. This means school starts much earlier so I have no time.

I will miss approx. three workouts during the finals. If everything goes according to plan I'm going to graduate from high school in early June.

[iLikeFoxes]

Wednesday 05-08-2012

Was at the gym at about 7:05AM and finished at about 8:15AM.

Leg press 45°
4*
80kgx10

Leg extension
4*
25kgx15

Assisted bench press
4*
25kgx10

Cable pulldown behind the back
4*
40kgx10

Cable rows
4*
40kgx10

Cable pushdown
4*
20kgx15

Kinesis butterfly
4*
5x15

Kinesis reverse butterfly
4*
4kgx15

Biceps curls
3*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Friday 05-10-2012

Was at the gym at about 7:05AM and finished at about 8:15AM.

Leg press 45°
4*
80kgx10

Leg extension
4*
25kgx15

Assisted bench press
4*
25kgx10

Cable pulldown behind the back
4*
40kgx10

Cable rows
4*
40kgx10

Cable pushdown
4*
20kgx15

Kinesis butterfly
4*
5x15

Kinesis reverse butterfly
4*
4kgx15

Biceps curls
3*
6kgx15 (each hand)

Crouches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.