iLikeFoxes' Workout Log

**iLikeFoxes** · 11-24-2017, 05:59 AM

Thursday 11-23-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 109kg
Hamstring Curls: 3x10 80kg
Leg Extensions: 3x10 90kg

Abs etc:
Crunches
Ab Wheel Rollouts
Glute Bridges
Hollow hold
Planks

**iLikeFoxes** · 11-24-2017, 06:00 AM

Friday 11-24-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 57.5kg
Dumbbell Shoulder Press: 3x8 18kg (each hand)
Incline Bench Press: 3x5 52.5kg
Overhead Triceps Extension: 3x10 34kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 11-25-2017, 03:49 PM

Saturday 11-25-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
Dumbbell Bent-Over Rows: 3x10 26kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 40kg (each hand)
Hammer Curls: 3x10 10kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10

**iLikeFoxes** · 11-26-2017, 03:38 PM

Sunday 11-26-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 109kg
Hamstring Curls: 3x10 80kg
Leg Extensions: 3x10 90kg

Abs etc:
Crunches
Ab Wheel Rollouts
Glute Bridges
Hollow hold
Planks

**iLikeFoxes** · 11-26-2017, 03:39 PM

Monday 11-27-2017 - REST DAY

**iLikeFoxes** · 11-28-2017, 04:14 PM

Tuesday 11-28-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 57.5kg
Dumbbell Shoulder Press: 3x8 18kg (each hand)
Incline Bench Press: 3x5 52.5kg
Overhead Triceps Extension: 3x10 34kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 11-29-2017, 03:56 PM

Saturday 11-25-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
Dumbbell Bent-Over Rows: 3x10 26kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 42kg (each hand)
Hammer Curls: 3x10 10kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10

**iLikeFoxes** · 11-30-2017, 03:48 PM

Thursday 11-30-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 109kg
Hamstring Curls: 3x10 80kg
Leg Extensions: 3x10 95kg

Abs etc:
Crunches
Ab Wheel Rollouts
Glute Bridges
Hollow hold
Planks

**iLikeFoxes** · 12-01-2017, 03:54 PM

Friday 12-01-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 57.5kg
Dumbbell Shoulder Press: 3x8 20kg (each hand)
Incline Bench Press: 3x5 55kg
Overhead Triceps Extension: 3x10 36kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 12-02-2017, 03:50 PM

Saturday 12-02-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 42kg (each hand)
Hammer Curls: 3x10 10kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10

**iLikeFoxes** · 12-03-2017, 04:01 PM

Sunday 12-03-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 117kg
Hamstring Curls: 3x10 80kg
Leg Extensions: 3x10 95kg

Abs etc:
Crunches
Ab Wheel Rollouts
Glute Bridges
Hollow hold
Planks

**iLikeFoxes** · 12-03-2017, 04:02 PM

Monday 12-04-2017 - REST DAY

**iLikeFoxes** · 12-06-2017, 09:00 AM

Tuesday 12-05-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 57.5kg
Dumbbell Shoulder Press: 3x8 20kg (each hand)
Incline Bench Press: 3x5 55kg
Overhead Triceps Extension: 3x10 36kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 12-07-2017, 04:16 PM

Wednesday 12-06-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 42kg (each hand)
Hammer Curls: 3x10 10kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10

**iLikeFoxes** · 12-07-2017, 04:22 PM

Thursday 12-07-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 117kg
Hamstring Curls: 3x10 80kg
Leg Extensions: 3x10 95kg

Abs etc:
Crunches
Ab Wheel Rollouts
Glute Bridges
Hollow hold
Planks

**iLikeFoxes** · 12-08-2017, 04:12 PM

Friday 12-08-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 57.5kg
Dumbbell Shoulder Press: 3x8 20kg (each hand)
Incline Bench Press: 3x5 55kg
Overhead Triceps Extension: 3x10 36kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 12-09-2017, 03:58 PM

Saturday 12-09-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 42kg (each hand)
Hammer Curls: 3x10 10kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10

**iLikeFoxes** · 12-10-2017, 03:49 PM

Sunday 12-10-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 117kg
Hamstring Curls: 3x10 80kg
Leg Extensions: 3x10 95kg

Abs etc:
Crunches
Ab Wheel Rollouts
Glute Bridges
Hollow hold
Planks

**iLikeFoxes** · 12-10-2017, 03:51 PM

Monday 12-11-2017 - REST DAY

**iLikeFoxes** · 12-12-2017, 03:51 PM

Tuesday 12-12-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 57.5kg
Dumbbell Shoulder Press: 3x8 20kg (each hand)
Dumbbell Incline Bench Press: 3x8 20kg (each hand)
Overhead Triceps Extension: 3x10 36kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 12-13-2017, 04:02 PM

Wednesday 12-13-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 70kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 44kg (each hand)
Hammer Curls: 3x10 10kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10

**iLikeFoxes** · 12-14-2017, 03:50 PM

Thursday 12-14-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 157kg
Leg Press Calf Raises: 5x10 117kg
Hamstring Curls: 3x10 80kg
Leg Extensions: 3x10 95kg

Abs etc:
Crunches
Back Extensions
Weighted Planks
Hollow hold
Ab Wheel Rollouts
Glute Bridges

**iLikeFoxes** · 12-15-2017, 03:49 PM

Friday 12-15-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 57.5kg
Dumbbell Shoulder Press: 3x8 20kg (each hand)
Dumbbell Incline Bench Press: 3x8 22kg (each hand)
Overhead Triceps Extension: 3x10 36kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 12-16-2017, 03:51 PM

Saturday 12-16-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 70kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 44kg (each hand)
Hammer Curls: 3x10 10kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10

**iLikeFoxes** · 12-17-2017, 03:56 PM

Sunday 12-17-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 157kg
Leg Press Calf Raises: 5x10 117kg
Hamstring Curls: 3x10 85kg
Leg Extensions: 3x10 95kg

Abs etc:
Crunches
Back Extensions
Weighted Planks
Hollow hold
Ab Wheel Rollouts
Glute Bridges

**iLikeFoxes** · 12-19-2017, 04:09 PM

Monday 12-18-2017 - REST DAY

**iLikeFoxes** · 12-19-2017, 04:12 PM

Tuesday 12-19-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 60kg
Dumbbell Shoulder Press: 3x8 20kg (each hand)
Dumbbell Incline Bench Press: 3x8 22kg (each hand)
Overhead Triceps Extension: 3x10 36kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 12-20-2017, 04:37 PM

Wednesday 12-20-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 70kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 44kg (each hand)
Hammer Curls: 3x10 10kg (each hand)
Seated Face Pulls: 3x10 20kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10

**iLikeFoxes** · 12-21-2017, 04:03 PM

Thursday 12-21-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 157kg
Leg Press Calf Raises: 5x10 117kg
Hamstring Curls: 3x10 85kg
Leg Extensions: 3x10 95kg

Abs etc:
Crunches
Back Extensions
Weighted Planks
Hollow hold
Ab Wheel Rollouts
Glute Bridges

**iLikeFoxes** · 12-22-2017, 04:02 PM

Friday 12-22-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 60kg
Dumbbell Shoulder Press: 3x8 20kg (each hand)
Dumbbell Incline Bench Press: 3x8 22kg (each hand)
Overhead Triceps Extension: 3x10 38kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

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