iLikeFoxes' Workout Log

[iLikeFoxes]

Monday 07-15-2013

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.

[iLikeFoxes]

Wednesday 07-17-2013

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*
8kgx15 (each hand)

Crunches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Friday 07-19-2013

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*
8kgx15 (each hand)

Crunches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[yodilligaf]

Brah, do you ever progress? These last three workouts have been the same sets, reps, and weight! Up the weight on your lifts and see moar gainzzzz

[iLikeFoxes]

Brah, do you ever progress? These last three workouts have been the same sets, reps, and weight! Up the weight on your lifts and see moar gainzzzz

Yeah well I'm cutting so it's hard to progress, I'm even feeling that the same lifts become more harder... But in about 2 months I'm bulking again so expect the lifts to raise again

I'm also gonna include bench, dl and squats in my routine.

[iLikeFoxes]

Monday 07-22-2013

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.

[iLikeFoxes]

Wednesday 07-24-2013

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*
8kgx15 (each hand)

Crunches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Friday 07-26-2013

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*
8kgx15 (each hand)

Crunches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

Monday 07-29-2013

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*
45kgx10

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.

[iLikeFoxes]

Wednesday 07-31-2013

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*
45kgx10

Cable pushdown
4*
22.5kgx15

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.

[iLikeFoxes]

Three workouts missed because I was on vacation.

[iLikeFoxes]

Friday 08-09-2013

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*
45kgx10

Cable pushdown
4*
22.5kgx15

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.

[iLikeFoxes]

Monday 08-12-2013

Leg press 45°
4*
90kgx10

Leg extension
4*
30kgx15

Smith bench press
4*
30kgx10

Cable pulldown behind the back
4*
45kgx10

Cable rows
4*
45kgx10

Cable pushdown
4*
22.5kgx15

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.

[iLikeFoxes]

Wednesday 08-14-2013

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*
45kgx10

Cable pushdown
2*
22.5kgx15
2*
22.5kgx10

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.

[Ranno]

Dude, you should really add weight, since your body is getting used to lifting same weights every time.

[iLikeFoxes]

Dude, you should really add weight, since your body is getting used to lifting same weights every time.

As I said before, I'm cutting for one more month, so don't expect these weights to rise before my next bulk.

[hostelmaniac]

please tell me you aren't cutting at 128lb.

[iLikeFoxes]

please tell me you aren't cutting at 128lb.

Sorry to break the news to you. I just didn't want to get too fat after my first bulk, so before I'm starting a longer bulk I'll cut. Will start bulking again in October until probably March.

[hostelmaniac]

Sorry to break the news to you. I just didn't want to get too fat after my first bulk, so before I'm starting a longer bulk I'll cut. Will start bulking again in October until probably March.

jesus bro.....too fat at 123lb?

[iLikeFoxes]

jesus bro.....too fat at 123lb?

Yeah well I'm pretty short and I had a lot of belly fat after my first bulk.
By the way I started the cut at ~140lbs.

Thanks for the feedback though.

[hostelmaniac]

Youre only two inches shorter than me and i weight 60 pounds more than you lol. you aren't fat man! Maybe just a lack of muscle makes you think you are fat

[iLikeFoxes]

Youre only two inches shorter than me and i weight 60 pounds more than you lol. you aren't fat man! Maybe just a lack of muscle makes you think you are fat

You're probably right, but it doesn't matter, I'm starting to bulk again in about a month, looking forward to it.

[hostelmaniac]

You're probably right, but it doesn't matter, I'm starting to bulk again in about a month, looking forward to it.

Alright man do you, i trust you with your own body! ha

[iLikeFoxes]

Alright man do you, i trust you with your own body! ha

Haha sure
And thanks for the feedback, repped you.

[iLikeFoxes]

Friday 08-16-2013

Workout missed due to freaking LAN party.

Never again.

[iLikeFoxes]

Monday 08-19-2013

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*
45kgx10

Cable pushdown
4*
22.5kgx10

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.

[iLikeFoxes]

Wednesday 08-21-2013

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*
45kgx10

Cable pushdown
4*
22.5kgx10

Kinesis butterfly
4*
5x15

Kinesis reverse butterfly
4*
4x15

Biceps curls
2*
8kgx15 (each hand)
1*
8kgx12 (each hand)

Crunches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.

[iLikeFoxes]

[QUOTE=iLikeFoxes;1121784073]Wednesday 08-21-2013

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*
45kgx10

Cable pushdown
4*
22.5kgx10

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.

[iLikeFoxes]

Monday 08-26-2013

Looks like I messed up the previous post, it's supposed to say Friday 08-23-2013.

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*
45kgx10

Cable pushdown
4*
22.5kgx10

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.

[iLikeFoxes]

Wednesday 08-28-2013

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*
45kgx10

Cable pushdown
4*
22.5kgx10

Kinesis butterfly
4*
5x15

Kinesis reverse butterfly
4*
4x15

Biceps curls
1*
8kgx15 (each hand)
2*
8kgx11 (each hand)

Crunches
4*50

Sideways planks
3*30 seconds (each side)

Posture exercise
3*30 seconds

A little stretching afterwards.