iLikeFoxes' Workout Log

**iLikeFoxes** · 04-12-2018, 03:42 PM

Thursday 04-12-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 133kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 85kg

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

**iLikeFoxes** · 04-13-2018, 04:01 PM

Friday 04-13-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
Dumbbell Shoulder Press: 3x8 18kg (each hand)
Dumbbell Incline Bench Press: 3x8 20kg (each hand)
Overhead Triceps Extension: 3x10 34kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 04-14-2018, 03:58 PM

Saturday 04-14-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 15kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 40kg (each hand)
Hammer Curls: 3x10 8kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10
Neck curls, extensions, side curls

**iLikeFoxes** · 04-15-2018, 03:46 PM

Sunday 04-15-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 133kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 85kg

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

**iLikeFoxes** · 04-15-2018, 03:47 PM

Monday 04-16-2018 - REST DAY

**iLikeFoxes** · 04-17-2018, 04:05 PM

Tuesday 04-17-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
Dumbbell Shoulder Press: 3x8 18kg (each hand)
Dumbbell Incline Bench Press: 3x8 20kg (each hand)
Overhead Triceps Extension: 3x10 34kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 04-18-2018, 03:57 PM

Wednesday 04-18-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 15kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 40kg (each hand)
Hammer Curls: 3x10 8kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10
Neck curls, extensions, side curls

**iLikeFoxes** · 04-19-2018, 03:54 PM

Thursday 04-19-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 133kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 85kg

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

**iLikeFoxes** · 04-20-2018, 03:58 PM

Friday 04-20-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
Dumbbell Shoulder Press: 3x8 18kg (each hand)
Dumbbell Incline Bench Press: 3x8 20kg (each hand)
Overhead Triceps Extension: 3x10 34kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 04-21-2018, 04:00 PM

Saturday 04-21-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 15kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 40kg (each hand)
Hammer Curls: 3x10 8kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10
Neck curls, extensions, side curls

**iLikeFoxes** · 04-22-2018, 03:36 PM

Sunday 04-22-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 133kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 85kg

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

**iLikeFoxes** · 04-22-2018, 03:39 PM

Monday 04-23-2018 - REST DAY

**iLikeFoxes** · 04-24-2018, 04:02 PM

Tuesday 04-24-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
Dumbbell Shoulder Press: 3x8 18kg (each hand)
Dumbbell Incline Bench Press: 3x8 20kg (each hand)
Overhead Triceps Extension: 3x10 34kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 04-25-2018, 03:50 PM

Wednesday 04-25-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 15kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 40kg (each hand)
Hammer Curls: 3x10 8kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10
Neck curls, extensions, side curls

**iLikeFoxes** · 04-26-2018, 03:33 PM

Thursday 04-26-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 133kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 85kg

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

**iLikeFoxes** · 04-27-2018, 03:52 PM

Friday 04-27-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
Dumbbell Shoulder Press: 3x8 18kg (each hand)
Dumbbell Incline Bench Press: 3x8 20kg (each hand)
Overhead Triceps Extension: 3x10 34kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 04-28-2018, 03:44 PM

Saturday 04-28-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 15kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 40kg (each hand)
Hammer Curls: 3x10 8kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10
Neck curls, extensions, side curls

**iLikeFoxes** · 04-29-2018, 03:36 PM

Sunday 04-29-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 133kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 85kg

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

**iLikeFoxes** · 04-29-2018, 03:37 PM

Monday 04-30-2018 - REST DAY

**iLikeFoxes** · 05-01-2018, 03:49 PM

Tuesday 05-01-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
Dumbbell Shoulder Press: 3x8 18kg (each hand)
Dumbbell Incline Bench Press: 3x8 20kg (each hand)
Overhead Triceps Extension: 3x10 34kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 05-02-2018, 03:56 PM

Wednesday 05-02-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 40kg (each hand)
Hammer Curls: 3x10 8kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10
Neck curls, extensions, side curls

**iLikeFoxes** · 05-03-2018, 03:36 PM

Thursday 05-03-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 133kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 85kg

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

**iLikeFoxes** · 05-04-2018, 03:51 PM

Friday 05-04-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
Dumbbell Shoulder Press: 3x8 18kg (each hand)
Dumbbell Incline Bench Press: 3x8 20kg (each hand)
Overhead Triceps Extension: 3x10 34kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 05-05-2018, 03:51 PM

Saturday 05-05-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 40kg (each hand)
Hammer Curls: 3x10 8kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10
Neck curls, extensions, side curls

**iLikeFoxes** · 05-06-2018, 03:37 PM

Sunday 05-06-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 133kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 85kg

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

**iLikeFoxes** · 05-06-2018, 03:39 PM

Monday 05-07-2018 - REST DAY

**iLikeFoxes** · 05-08-2018, 05:50 PM

Tuesday 05-08-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
Dumbbell Shoulder Press: 3x8 18kg (each hand)
Dumbbell Incline Bench Press: 3x8 20kg (each hand)
Overhead Triceps Extension: 3x10 34kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 05-09-2018, 03:46 PM

Wednesday 05-09-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 40kg (each hand)
Hammer Curls: 3x10 8kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10
Neck curls, extensions, side curls

**iLikeFoxes** · 05-10-2018, 03:36 PM

Thursday 05-10-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 133kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 80kg

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

**iLikeFoxes** · 05-11-2018, 03:52 PM

Friday 05-11-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
Dumbbell Shoulder Press: 3x8 18kg (each hand)
Dumbbell Incline Bench Press: 3x8 20kg (each hand)
Overhead Triceps Extension: 3x10 34kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

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