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  1. #121
    Registered User iLikeFoxes's Avatar
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    Friday 08-30-2013

    Monday 09-02-2013

    Workouts missed due to vacation.
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  2. #122
    Registered User iLikeFoxes's Avatar
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    Wednesday 09-04-2013

    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*
    22.5kgx10

    Kinesis butterfly
    4*
    5x15

    Kinesis reverse butterfly
    4*
    4x15

    Biceps curls
    3*
    8kgx10 (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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  3. #123
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    Friday 09-06-2013

    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*
    8kgx10 (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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  4. #124
    Registered User iLikeFoxes's Avatar
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    Started bulking again using Coolcicada's Push/Pull/Legs Routine.

    Since I cannot workout on Tuesdays and Thursdays I'll rotate the routine like this, missing one workout each week:



    Monday 09-09-2013 - PUSH

    New legend:
    Exercise: sets x reps weight

    Push (Chest/Triceps/Shoulders):

    Flat Barbell Bench Press: 3x5 15kg
    Seated Barbell Shoulder/Overhead Press: 3x5 2.5kg
    Incline Barbell Bench Press: 3x5 10kg
    Dumbbell Side Lateral Raise: 3x10 5kg
    Rope Pushdowns (circuit machine): 3x10 17.5kg
    Overhead Dumbbell Extension: 3x10 9kg
    Dumbbell Shrugs: 3x10 8kg

    These are my real sets, before them I do some pyramid warm ups.
    My shoulders are so weak since I've never trained them before, could barely handle the bar alone on the OHP haha.
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  5. #125
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    Wednesday 09-11-2013 - PULL


    Pull (Back/Biceps):

    Lat Pulldowns: 3x8 45kg
    Seated Rows 3x8 45kg
    Barbell Bicep Curls 4x10 5kg
    Hammer Curls 3x10 6kg

    I didn't find a hook to attach the rope for face pulls, the only ones are either at the top or at the very bottom. Gotta see if I can find a replacement exercise.
    Instead of barbell rows I do the seated rows because I can barely hold the position of my back doing barbell rows.
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  6. #126
    Registered User iLikeFoxes's Avatar
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    Friday 09-13-2013 - LEGS


    Legs (Quad/Ham/Calves):

    Barbell Squats: 4x5 10kg
    Leg Extensions: 3x10 40kg
    Hamstring Curls: 3x10 50kg
    Standing Calf Raises: 5x10 5 (There's no weight label)

    Abs: Crunches and planks

    Damn I could do 4x10 90kg on the 45° Leg Press, squats seem so hard...
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  7. #127
    Registered User iLikeFoxes's Avatar
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    Saturday 09-14-2013 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Barbell Bench Press: 3x5 15kg
    Incline Barbell Bench Press: 3x5 10kg
    Dumbbell Side Lateral Raise: 3x10 5kg
    Dumbbell Shoulder Press: 3x8 7kg
    Rope Pushdowns (circuit machine): 3x10 17.5kg
    Overhead Dumbbell Extension: 3x10 9kg
    Dumbbell Shrugs: 3x10 10kg

    I replaced the Barbell Overhead Press with a Dumbbell Shoulder Press since my shoulders are so weak I'm afraid I'll injure myself using the barbell.
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  8. #128
    Registered User iLikeFoxes's Avatar
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    Sunday 09-15-2013 - PULL


    Pull (Back/Biceps):

    Lat Pulldowns: 3x8 50kg
    Seated Rows 3x8 45kg
    Dumbbell Bent-Over Rows 3x10 9kg
    Barbell Bicep Curls 4x10 5kg
    Hammer Curls 3x10 6kg
    Last edited by iLikeFoxes; 09-16-2013 at 12:07 AM.
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  9. #129
    Registered User iLikeFoxes's Avatar
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    Monday 09-16-2013 - LEGS


    Legs (Quad/Ham/Calves):

    Barbell Squats: 4x5 10kg
    Leg Extensions: 3x10 40kg
    Hamstring Curls: 3x10 50kg
    Standing Calf Raises: 5x10 6

    Abs: Crunches and planks
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  10. #130
    Registered User iLikeFoxes's Avatar
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    Wednesday 09-18-2013 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Barbell Bench Press: 3x5 17.5kg
    Incline Barbell Bench Press: 3x5 12.5kg
    Dumbbell Side Lateral Raise: 3x10 5kg
    Dumbbell Shoulder Press: 3x8 7kg
    Rope Pushdowns (circuit machine): 3x10 17.5kg
    Overhead Dumbbell Extension: 3x10 9kg
    Dumbbell Shrugs: 3x10 10kg
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  11. #131
    Registered User iLikeFoxes's Avatar
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    Friday 09-20-2013 - PULL


    Pull (Back/Biceps):

    Lat Pulldowns: 3x8 50kg
    Seated Rows: 3x8 50kg
    Dumbbell Bent-Over Rows: 3x10 9kg
    Barbell Bicep Curls: 4x10 5kg
    Hammer Curls: 3x10 6kg
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  12. #132
    Registered User iLikeFoxes's Avatar
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    Saturday 09-21-2013 - LEGS


    Legs (Quad/Ham/Calves):

    Barbell Squats: 4x5 10kg
    Leg Extensions: 3x10 40kg
    Hamstring Curls: 3x10 50kg
    Standing Calf Raises: 5x10 6

    Abs: Crunches and planks
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  13. #133
    Registered User iLikeFoxes's Avatar
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    Sunday 09-22-2013 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Barbell Bench Press: 3x5 17.5kg
    Incline Barbell Bench Press: 3x5 12.5kg
    Dumbbell Side Lateral Raise: 3x10 5kg
    Dumbbell Shoulder Press: 3x8 8kg
    Rope Pushdowns (circuit machine): 3x10 20kg
    Overhead Dumbbell Extension: 3x10 10kg
    Dumbbell Shrugs: 3x10 10kg
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  14. #134
    Registered User iLikeFoxes's Avatar
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    Monday 09-23-2013 - PULL


    Pull (Back/Biceps):

    Lat Pulldowns: 3x8 50kg
    Seated Rows: 3x8 50kg
    Dumbbell Bent-Over Rows: 3x10 10kg
    Barbell Bicep Curls: 4x10 5kg
    Hammer Curls: 3x10 6kg
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  15. #135
    Registered User iLikeFoxes's Avatar
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    Wednesday 09-25-2013 - LEGS


    Legs (Quad/Ham/Calves):

    Barbell Squats: 4x5 12.5kg
    Leg Extensions: 3x10 40kg
    Hamstring Curls: 3x10 50kg
    Standing Calf Raises: 5x10 6

    Abs: Crunches and planks
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  16. #136
    Registered User iLikeFoxes's Avatar
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    Friday 09-27-2013 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Barbell Bench Press: 3x5 17.5kg
    Incline Barbell Bench Press: 3x5 12.5kg
    Dumbbell Side Lateral Raise: 3x10 5kg
    Dumbbell Shoulder Press: 3x8 8kg
    Rope Pushdowns (circuit machine): 3x10 20kg
    Overhead Dumbbell Extension: 3x10 10kg
    Dumbbell Shrugs: 3x10 10kg
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  17. #137
    Registered User iLikeFoxes's Avatar
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    Saturday 09-28-2013 - PULL


    Pull (Back/Biceps):

    Lat Pulldowns: 3x8 50kg
    Seated Rows: 3x8 50kg
    Dumbbell Bent-Over Rows: 3x10 10kg
    Barbell Bicep Curls: 4x10 5kg
    Hammer Curls: 3x10 6kg
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  18. #138
    Registered User Ranno's Avatar
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    Are you seriously doing bench press with 17.5kg, or this 17.5kg means 17.5kg+17.5kg+barbell?
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  19. #139
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    Originally Posted by Ranno View Post
    Are you seriously doing bench press with 17.5kg, or this 17.5kg means 17.5kg+17.5kg+barbell?
    It means 17.5kg + barbell. I know it's weak, gotta raise the weight next time.

    I just started bench pressing so I'm still a little afraid of the bar and that I might injure myself.

    I don't calculate the bar into my lifts for easier weight tracking.
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  20. #140
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    Originally Posted by iLikeFoxes View Post
    It means 17.5kg + barbell. I know it's weak, gotta raise the weight next time.

    I just started bench pressing so I'm still a little afraid of the bar and that I might injure myself.

    I don't calculate the bar into my lifts for easier weight tracking.
    If you're doing it right, then you don't have to be afraid of the bar injuring you. Cheers.
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  21. #141
    Registered User iLikeFoxes's Avatar
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    Originally Posted by Ranno View Post
    If you're doing it right, then you don't have to be afraid of the bar injuring you. Cheers.
    Yeah I'm trying to have good form. Thanks for the feedback.
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  22. #142
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    Sunday 09-29-2013 - LEGS


    Legs (Quad/Ham/Calves):

    Barbell Squats: 4x5 12.5kg
    Leg Extensions: 3x10 40kg
    Hamstring Curls: 3x10 50kg
    Standing Calf Raises: 5x10 6

    Abs: Crunches and planks
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  23. #143
    Registered User iLikeFoxes's Avatar
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    Friday 09-30-2013 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Barbell Bench Press: 3x5 17.5kg
    Incline Barbell Bench Press: 3x5 12.5kg
    Dumbbell Side Lateral Raise: 3x10 5kg
    Dumbbell Shoulder Press: 3x8 8kg
    Rope Pushdowns (circuit machine): 3x10 20kg
    Overhead Dumbbell Extension: 3x10 10kg
    Dumbbell Shrugs: 3x10 10kg
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  24. #144
    Registered User iLikeFoxes's Avatar
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    Age: 25
    Posts: 1,661
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    Wednesday 10-02-2013 - PULL


    Pull (Back/Biceps):

    Lat Pulldowns: 3x8 50kg
    Seated Rows: 3x8 50kg
    Dumbbell Bent-Over Rows: 3x10 10kg
    Barbell Bicep Curls: 4x10 5kg
    Hammer Curls: 3x10 6kg
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  25. #145
    Registered User iLikeFoxes's Avatar
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    Age: 25
    Posts: 1,661
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    Friday 10-04-2013 - LEGS


    Legs (Quad/Ham/Calves):

    Barbell Squats: 4x5 12.5kg
    Leg Extensions: 3x10 40kg
    Hamstring Curls: 3x10 50kg
    Standing Calf Raises: 5x10 6

    Abs: Crunches and planks
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  26. #146
    Registered User iLikeFoxes's Avatar
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    Age: 25
    Posts: 1,661
    Rep Power: 855
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    Saturday 10-05-2013 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Barbell Bench Press: 3x5 20kg
    Incline Barbell Bench Press: 3x5 15kg
    Dumbbell Side Lateral Raise: 3x10 5kg
    Dumbbell Shoulder Press: 3x8 9kg
    Rope Pushdowns (circuit machine): 3x10 20kg
    Overhead Dumbbell Extension: 3x10 10kg
    Dumbbell Shrugs: 3x10 10kg
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  27. #147
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 25
    Posts: 1,661
    Rep Power: 855
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    Sunday 10-02-2013 - PULL


    Pull (Back/Biceps):

    Lat Pulldowns: 3x8 50kg
    Seated Rows: 3x8 50kg
    Dumbbell Bent-Over Rows: 3x10 10kg
    Barbell Bicep Curls: 4x10 5kg
    Hammer Curls: 3x10 7kg
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  28. #148
    Registered User iLikeFoxes's Avatar
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    Age: 25
    Posts: 1,661
    Rep Power: 855
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    Monday 10-07-2013 - LEGS


    Legs (Quad/Ham/Calves):

    Barbell Squats: 4x5 12.5kg
    Leg Extensions: 3x10 40kg
    Hamstring Curls: 3x10 50kg
    Standing Calf Raises: 5x10 6

    Abs: Crunches and planks
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  29. #149
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 25
    Posts: 1,661
    Rep Power: 855
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    Wednesday 10-09-2013 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Barbell Bench Press: 3x5 20kg
    Incline Barbell Bench Press: 3x5 15kg
    Dumbbell Side Lateral Raise: 3x10 5kg
    Dumbbell Shoulder Press: 3x8 9kg
    Rope Pushdowns (circuit machine): 3x10 20kg
    Overhead Dumbbell Extension: 3x10 10kg
    Dumbbell Shrugs: 3x10 15kg
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    Late night workout crew
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  30. #150
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 25
    Posts: 1,661
    Rep Power: 855
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    Friday 10-11-2013 - PULL


    Pull (Back/Biceps):

    Lat Pulldowns: 3x8 50kg
    Seated Rows: 3x8 50kg
    Dumbbell Bent-Over Rows: 3x10 12.5kg
    Barbell Bicep Curls: 4x10 7.5kg
    Hammer Curls: 3x10 7kg
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    Late night workout crew
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