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  1. #61
    Registered User iLikeFoxes's Avatar
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    Monday 05-13-2012

    Workout missed due to finals.

    Wednesday 05-15-2012

    Leg press 45°
    4*
    80kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    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.
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  2. #62
    Registered User iLikeFoxes's Avatar
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    Friday 05-17-2012

    Leg press 45°
    4*
    80kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    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*
    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.
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  3. #63
    Registered User iLikeFoxes's Avatar
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    Monday 05-20-2012

    Leg press 45°
    4*
    80kgx10

    Leg extension
    4*
    30kgx15

    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*
    4x15

    Crouches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  4. #64
    Registered User iLikeFoxes's Avatar
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    Wednesday 05-22-2012

    Leg press 45°
    4*
    80kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    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*
    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.
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  5. #65
    Registered User iLikeFoxes's Avatar
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    Friday 05-24-2012

    Leg press 45°
    4*
    80kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Assisted bench press
    4*
    25kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    6kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  6. #66
    Registered User iLikeFoxes's Avatar
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    Monday 05-27-2012

    Leg press 45°
    4*
    80kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Assisted bench press
    4*
    25kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    6kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  7. #67
    Registered User GROSO's Avatar
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    Why no compounds
    "There is no question that belts assist in generating a few more Newton-meters (or foot-pounds) of torque in the torso through elastic recoil of a bent orso that is stiffened with a belt. However, if a neutral spine is preserved throughout the lift this effect is minimal. In other words, to obtain the maximal effect from a belt, the lifter must lift poorly and in a way that exposed the back to a much higher risk of injury!”
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  8. #68
    Registered User iLikeFoxes's Avatar
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    Originally Posted by GROSO View Post
    Why no compounds
    What do you mean by compounds?
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  9. #69
    Registered User iLikeFoxes's Avatar
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    Wednesday 05-29-2012

    Leg press 45°
    4*
    80kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Assisted bench press
    4*
    25kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    6kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  10. #70
    Registered User iLikeFoxes's Avatar
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    Friday 05-31-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Assisted bench press
    4*
    25kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    6kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  11. #71
    Registered User GROSO's Avatar
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    Originally Posted by iLikeFoxes View Post
    What do you mean by compounds?
    BB rows
    Squats
    DL
    Bench
    Where dat at?
    "There is no question that belts assist in generating a few more Newton-meters (or foot-pounds) of torque in the torso through elastic recoil of a bent orso that is stiffened with a belt. However, if a neutral spine is preserved throughout the lift this effect is minimal. In other words, to obtain the maximal effect from a belt, the lifter must lift poorly and in a way that exposed the back to a much higher risk of injury!”
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  12. #72
    Registered User iLikeFoxes's Avatar
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    Originally Posted by GROSO View Post
    BB rows
    Squats
    DL
    Bench
    Where dat at?
    oh yeah, my PT made this routine for me, since I'm not that advanced.

    I guess I'll try DL, squats and non-assisted Bench etc when my second bulk starts, so some time after summer.
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  13. #73
    Registered User iLikeFoxes's Avatar
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    Monday 06-03-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    7kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  14. #74
    Registered User iLikeFoxes's Avatar
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    Wednesday 06-05-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    7kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  15. #75
    Registered User iLikeFoxes's Avatar
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    Friday 06-07-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    7kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  16. #76
    Registered User iLikeFoxes's Avatar
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    Monday 06-10-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    7kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  17. #77
    Registered User iLikeFoxes's Avatar
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    Wednesday 06-12-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    7kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  18. #78
    Registered User iLikeFoxes's Avatar
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    Friday 06-14-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    7kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  19. #79
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 29
    Posts: 1,654
    Rep Power: 905
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    iLikeFoxes is offline
    Monday 06-17-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    7kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
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  20. #80
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 29
    Posts: 1,654
    Rep Power: 905
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Wednesday 06-19-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    7kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
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  21. #81
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 29
    Posts: 1,654
    Rep Power: 905
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Friday 06-21-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    7kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  22. #82
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 29
    Posts: 1,654
    Rep Power: 905
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Monday 06-24-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    7kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
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  23. #83
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 29
    Posts: 1,654
    Rep Power: 905
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    iLikeFoxes is offline
    Wednesday 06-26-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    7kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  24. #84
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 29
    Posts: 1,654
    Rep Power: 905
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    iLikeFoxes is offline
    Friday 06-28-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    7kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  25. #85
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 29
    Posts: 1,654
    Rep Power: 905
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Monday 07-01-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    7kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  26. #86
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 29
    Posts: 1,654
    Rep Power: 905
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Wednesday 07-03-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    7kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  27. #87
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 29
    Posts: 1,654
    Rep Power: 905
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Friday 07-05-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    7kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  28. #88
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 29
    Posts: 1,654
    Rep Power: 905
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Monday 07-08-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    7kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  29. #89
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 29
    Posts: 1,654
    Rep Power: 905
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Wednesday 07-10-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    7kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  30. #90
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 29
    Posts: 1,654
    Rep Power: 905
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Friday 07-12-2013

    Leg press 45°
    4*
    90kgx10

    Leg extension
    4*
    30kgx15

    Leg curls
    4*
    35kgx15

    Smith bench press
    4*
    30kgx10

    Cable pulldown behind the back
    4*
    45kgx10

    Cable rows
    4*
    40kgx10

    Cable pushdown
    4*
    20kgx15

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    8kgx15 (each hand)

    Crunches
    4*50

    Sideways planks
    3*30 seconds (each side)

    Posture exercise
    3*30 seconds

    A little stretching afterwards.
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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