iLikeFoxes' Workout Log

**iLikeFoxes** · 10-12-2013, 01:15 AM

Saturday 10-12-2013 - LEGS

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 15kg
Leg Extensions: 3x10 40kg
Hamstring Curls: 3x10 50kg
Standing Calf Raises: 5x10 6

Abs: Crunches and planks

**iLikeFoxes** · 10-13-2013, 01:09 AM

Sunday 10-13-2013 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5 20kg
Incline Barbell Bench Press: 3x5 15kg
Dumbbell Side Lateral Raise: 3x10 6kg
Dumbbell Shoulder Press: 3x8 9kg
Rope Pushdowns (circuit machine): 3x10 20kg
Overhead Dumbbell Extension: 3x10 10kg
Dumbbell Shrugs: 3x10 15kg

**iLikeFoxes** · 10-16-2013, 12:00 PM

Monday 10-14-2013 - 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

**iLikeFoxes** · 10-16-2013, 12:00 PM

Wednesday 10-16-2013 - LEGS

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 15kg
Leg Extensions: 3x10 40kg
Hamstring Curls: 3x10 50kg
Standing Calf Raises: 5x10 6

Abs: Crunches and planks

**iLikeFoxes** · 10-18-2013, 08:20 AM

Friday 10-18-2013 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5 20kg
Incline Barbell Bench Press: 3x5 15kg
Dumbbell Side Lateral Raise: 3x10 6kg
Dumbbell Shoulder Press: 3x8 9kg
Rope Pushdowns (circuit machine): 3x10 20kg
Overhead Dumbbell Extension: 3x10 10kg
Dumbbell Shrugs: 3x10 15kg

**iLikeFoxes** · 10-19-2013, 01:21 AM

Saturday 10-19-2013 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x8 55kg
Seated Rows: 3x8 50kg
Dumbbell Bent-Over Rows: 3x10 12.5kg
Barbell Bicep Curls: 4x10 7.5kg
Hammer Curls: 3x10 7kg

**iLikeFoxes** · 10-20-2013, 01:56 AM

Sunday 10-20-2013 - LEGS

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 15kg
Leg Extensions: 3x10 45kg
Hamstring Curls: 3x10 50kg
Standing Calf Raises: 5x10 7

Abs: Crunches and planks

**Bronzzi** · 10-20-2013, 02:07 AM

When you say: Barbell Squats: 4 x 5 15kg , do you mean you have bar + 15kg or what?

**iLikeFoxes** · 10-21-2013, 07:56 AM

Originally Posted by Bronzzi

When you say: Barbell Squats: 4 x 5 15kg , do you mean you have bar + 15kg or what?

Yeah so you could say 4 x 5 35kg (15kg + barbell).

**iLikeFoxes** · 10-21-2013, 07:57 AM

Monday 10-21-2013 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5 20kg
Incline Barbell Bench Press: 3x5 15kg
Dumbbell Side Lateral Raise: 3x10 6kg
Dumbbell Shoulder Press: 3x8 9kg
Rope Pushdowns (circuit machine): 3x10 20kg
Overhead Dumbbell Extension: 3x10 10kg
Dumbbell Shrugs: 3x10 15kg

**Bronzzi** · 10-22-2013, 04:15 AM

Why are you repeating every workout? How do you progress?

**iLikeFoxes** · 10-22-2013, 06:34 AM

Originally Posted by Bronzzi

Why are you repeating every workout? How do you progress?

I do progress, I raise the weights lifted, not every workout though. Should probably raise weights more frequently.

EDIT: Looking at my workouts I realize I should raise weights lifted way more frequently. I'll do that from now on.

**Ranno** · 10-22-2013, 08:44 AM

It's good that you understand it now and not months later. You should see some growth in weights. Good luck.

**iLikeFoxes** · 10-23-2013, 08:06 AM

Wednesday 10-23-2013 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x8 55kg
Seated Rows: 3x8 55kg
Dumbbell Bent-Over Rows: 3x10 12.5kg
Barbell Bicep Curls: 4x10 10kg
Hammer Curls: 3x10 8kg

Raised some more weights this time.

**iLikeFoxes** · 10-25-2013, 04:12 AM

Friday 10-25-2013 - LEGS

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 17.5kg
Leg Extensions: 3x10 45kg
Hamstring Curls: 3x10 55kg
Standing Calf Raises: 5x10 7

Abs: Crunches and planks

**iLikeFoxes** · 10-26-2013, 01:11 AM

Saturday 10-26-2013 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5 22.5kg
Incline Barbell Bench Press: 3x5 17.5kg
Dumbbell Side Lateral Raise: 3x10 7kg
Dumbbell Shoulder Press: 3x8 10kg
Rope Pushdowns (circuit machine): 3x10 22.5kg
Overhead Dumbbell Extension: 3x10 12.5kg
Dumbbell Shrugs: 3x10 17.5kg

**iLikeFoxes** · 10-27-2013, 02:16 AM

Sunday 10-27-2013 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x8 60kg
Seated Rows: 3x8 55kg
Dumbbell Bent-Over Rows: 3x10 15kg
Barbell Bicep Curls: 4x10 10kg
Hammer Curls: 3x10 8kg

**iLikeFoxes** · 10-28-2013, 09:47 AM

Monday 10-28-2013 - LEGS

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 17.5kg (The squat rack was occupied the entire time, used the 45� Leg Press instead.)
45� Leg Press: 3x10 100kg
Leg Extensions: 3x10 50kg
Hamstring Curls: 3x10 55kg
Standing Calf Raises: 5x10 8

Abs: Crunches and planks

**iLikeFoxes** · 10-30-2013, 08:44 AM

Wednesday 10-30-2013 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5 22.5kg
Incline Barbell Bench Press: 3x5 17.5kg
Dumbbell Side Lateral Raise: 3x10 7kg
Dumbbell Shoulder Press: 3x8 10kg
Rope Pushdowns (circuit machine): 3x10 22.5kg
Overhead Dumbbell Extension: 3x10 12.5kg
Dumbbell Shrugs: 3x10 17.5kg

Will raise weights next time again.

**iLikeFoxes** · 11-01-2013, 02:41 AM

Friday 11-01-2013 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x8 60kg
Seated Rows: 3x8 60kg
Dumbbell Bent-Over Rows: 3x10 15kg
Barbell Bicep Curls: 4x10 10kg
Hammer Curls: 3x10 9kg

**iLikeFoxes** · 11-02-2013, 03:05 AM

Saturday 11-02-2013 - LEGS

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 20kg
Leg Extensions: 3x10 50kg
Hamstring Curls: 3x10 55kg
Standing Calf Raises: 5x10 9

Abs: Crunches and planks

**iLikeFoxes** · 11-03-2013, 01:35 AM

Sunday 11-03-2013 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5 25kg
Incline Barbell Bench Press: 3x5 20kg
Dumbbell Side Lateral Raise: 3x10 7kg
Dumbbell Shoulder Press: 3x8 10kg
Rope Pushdowns (circuit machine): 3x10 22.5kg
Overhead Dumbbell Extension: 3x10 12.5kg
Dumbbell Shrugs: 3x10 17.5kg

**iLikeFoxes** · 11-04-2013, 09:04 AM

Monday 11-04-2013 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x8 60kg
Seated Rows: 3x8 60kg
Dumbbell Bent-Over Rows: 3x10 17.5kg
Barbell Bicep Curls: 4x10 10kg
Hammer Curls: 3x10 9kg

**iLikeFoxes** · 11-06-2013, 12:25 PM

Wednesday 11-06-2013 - LEGS

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 20kg
Leg Extensions: 3x10 50kg
Hamstring Curls: 3x10 60kg
Standing Calf Raises: 5x10 9

Abs: Crunches and planks

**iLikeFoxes** · 11-08-2013, 05:42 AM

Friday 11-08-2013 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5 25kg
Incline Barbell Bench Press: 3x5 20kg
Dumbbell Side Lateral Raise: 3x10 7kg
Dumbbell Shoulder Press: 3x8 10kg
Rope Pushdowns (circuit machine): 3x10 22.5kg
Overhead Dumbbell Extension: 3x10 15kg
Dumbbell Shrugs: 3x10 17.5kg

**iLikeFoxes** · 11-09-2013, 01:35 AM

Saturday 11-09-2013 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x8 60kg
Seated Rows: 3x8 60kg
Dumbbell Bent-Over Rows: 3x10 17.5kg
Barbell Bicep Curls: 4x10 10kg
Hammer Curls: 3x10 9kg

Took it a little easier today since I have a cold.

**iLikeFoxes** · 11-10-2013, 01:40 AM

Sunday 11-10-2013 - LEGS

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 20kg
Leg Extensions: 3x10 55kg
Hamstring Curls: 3x10 60kg
Standing Calf Raises: 5x10 9

Abs: Crunches and planks

**iLikeFoxes** · 11-11-2013, 10:22 AM

Monday 11-11-2013 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5 27.5kg
Incline Barbell Bench Press: 3x5 20kg
Dumbbell Side Lateral Raise: 3x10 7kg
Dumbbell Shoulder Press: 3x8 10kg
Rope Pushdowns (circuit machine): 3x10 25kg
Overhead Dumbbell Extension: 3x10 15kg
Dumbbell Shrugs: 3x10 17.5kg

**iLikeFoxes** · 11-13-2013, 09:43 AM

Wednesday 11-13-2013 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x8 60kg
Seated Rows: 3x8 60kg
Dumbbell Bent-Over Rows: 3x10 17.5kg
Barbell Bicep Curls: 4x10 12.5kg
Hammer Curls: 3x10 9kg

**iLikeFoxes** · 11-15-2013, 07:14 AM

Friday 11-15-2013 - LEGS

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 22.5kg
Leg Extensions: 3x10 55kg
Hamstring Curls: 3x10 60kg
Standing Calf Raises: 5x10 9

Abs: Crunches and planks

Thread: iLikeFoxes' Workout Log

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