iLikeFoxes' Workout Log

[iLikeFoxes]

Saturday 11-16-2013 - 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

Damn gotta raise weights again, next time for sure.

[iLikeFoxes]

Sunday 11-17-2013 - 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

Failed the last two sets of Hammer Curls, don't know why, I did them better the last time :/

[iLikeFoxes]

Monday 11-18-2013 - LEGS


Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 22.5kg
Leg Extensions: 3x10 55kg
Hamstring Curls: 3x10 60kg
Standing Calf Raises: 5x10 11

Abs: Crunches and planks

[iLikeFoxes]

Wednesday 11-20-2013 - PUSH


Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5 27.5kg
Incline Barbell Bench Press: 3x5 22.5kg
Dumbbell Side Lateral Raise: 3x10 8kg
Dumbbell Shoulder Press: 3x8 10kg
Rope Pushdowns (circuit machine): 3x10 25kg
Overhead Dumbbell Extension: 3x10 15kg
Dumbbell Shrugs: 3x10 20kg

[iLikeFoxes]

Friday 11-22-2013 - 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]

Saturday 11-23-2013 - LEGS


Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 22.5kg
Leg Extensions: 3x10 60kg
Hamstring Curls: 3x10 60kg
Standing Calf Raises: 5x10 11

Abs: Crunches and planks

[iLikeFoxes]

Sunday 11-24-2013 - PUSH


Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5 27.5kg
Incline Barbell Bench Press: 3x5 22.5kg
Dumbbell Side Lateral Raise: 3x10 8kg
Dumbbell Shoulder Press: 3x8 10kg
Rope Pushdowns (circuit machine): 3x10 25kg
Overhead Dumbbell Extension: 3x10 17.5kg
Dumbbell Shrugs: 3x10 20kg

[iLikeFoxes]

Monday 11-25-2013 - PULL


Pull (Back/Biceps):

Lat Pulldowns: 3x8 60kg
Seated Rows: 3x8 60kg
Dumbbell Bent-Over Rows: 3x10 20kg
Barbell Bicep Curls: 4x10 12.5kg
Hammer Curls: 3x10 9kg

[iLikeFoxes]

Wednesday 11-28-2013 - LEGS


Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 25kg
Leg Extensions: 3x10 60kg
Hamstring Curls: 3x10 60kg
Standing Calf Raises: 5x10 11

Abs: Crunches and planks

[iLikeFoxes]

Friday 11-29-2013 - PUSH


Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5 27.5kg
Incline Barbell Bench Press: 3x5 22.5kg
Dumbbell Side Lateral Raise: 3x10 8kg
Dumbbell Shoulder Press: 3x8 12.5kg
Rope Pushdowns (circuit machine): 3x10 25kg
Overhead Dumbbell Extension: 3x10 17.5kg
Dumbbell Shrugs: 3x10 20kg

[iLikeFoxes]

Saturday 11-30-2013 - PULL


Pull (Back/Biceps):

Lat Pulldowns: 3x8 60kg
Seated Rows: 3x8 60kg
Dumbbell Bent-Over Rows: 3x10 20kg
Barbell Bicep Curls: 4x10 12.5kg
Hammer Curls: 3x10 9kg

[iLikeFoxes]

Sunday 12-01-2013 - LEGS


Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 25kg
Leg Extensions: 3x10 60kg
Hamstring Curls: 3x10 65kg
Standing Calf Raises: 5x10 11

Abs: Crunches and planks

[iLikeFoxes]

Monday 12-02-2013 - PUSH


Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5 27.5kg
Incline Barbell Bench Press: 3x5 22.5kg
Dumbbell Side Lateral Raise: 3x10 8kg
Dumbbell Shoulder Press: 3x8 12.5kg
Rope Pushdowns (circuit machine): 3x10 25kg
Overhead Dumbbell Extension: 3x10 17.5kg
Dumbbell Shrugs: 3x10 22.5kg

[iLikeFoxes]

Wednesday 12-04-2013 - PULL


Pull (Back/Biceps):

Lat Pulldowns: 3x8 65kg
Seated Rows: 3x8 60kg
Dumbbell Bent-Over Rows: 3x10 20kg
Barbell Bicep Curls: 4x10 12.5kg
Hammer Curls: 3x10 9kg

[iLikeFoxes]

Sunday 12-06-2013 - LEGS


Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 25kg
Leg Extensions: 3x10 60kg
Hamstring Curls: 3x10 65kg
Standing Calf Raises: 5x10 11

Abs: Crunches and planks

[DMB9297]

Hey breh, just wondering why you are't progressing on your lifts man?

[iLikeFoxes]

Hey breh, just wondering why you are't progressing on your lifts man?

I am progressing, I raised at least one exercise each session, still almost failing on a lot of exercises, so I'm afraid of raising the weight.

[iLikeFoxes]

Saturday 12-07-2013 - PUSH


Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5 30kg
Incline Barbell Bench Press: 3x5 22.5kg
Dumbbell Side Lateral Raise: 3x10 8kg
Dumbbell Shoulder Press: 3x8 12.5kg
Rope Pushdowns (circuit machine): 3x10 25kg
Overhead Dumbbell Extension: 3x10 17.5kg
Dumbbell Shrugs: 3x10 22.5kg

From now on I'm gonna bold weights I raised.

[DMB9297]

I am progressing, I raised at least one exercise each session, still almost failing on a lot of exercises, so I'm afraid of raising the weight.

Ahkay, shud defs be able to progress on your main lifts like squat bench Dead each session, are you cutting?

[iLikeFoxes]

Ahkay, shud defs be able to progress on your main lifts like squat bench Dead each session, are you cutting?

No I'm bulking but on some exercises I can't seem to progress fast enough, maybe I should bulk even harder? I'm on about 3000 calories right now...

[iLikeFoxes]

Sunday 12-08-2013 - PULL


Pull (Back/Biceps):

Lat Pulldowns: 3x8 65kg
Seated Rows: 3x8 60kg
Dumbbell Bent-Over Rows: 3x10 20kg
Barbell Bicep Curls: 4x10 15kg
Hammer Curls: 3x10 9kg

[DMB9297]

No I'm bulking but on some exercises I can't seem to progress fast enough, maybe I should bulk even harder? I'm on about 3000 calories right now...

Depends how much your gaining really, if your gaining steady at like 1kg+ per month you should be fine, strength can be achieved anyways without having to up cals too much. Maybe it is your form ? Have you had a look on youtube to make sure your practicing correct form ? I would link yoi but on phone.

[iLikeFoxes]

Sunday 12-09-2013 - LEGS


Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 27.5kg
Leg Extensions: 3x10 60kg
Hamstring Curls: 3x10 65kg
Standing Calf Raises: 5x10 11

Abs: Crunches and planks

[iLikeFoxes]

Depends how much your gaining really, if your gaining steady at like 1kg+ per month you should be fine, strength can be achieved anyways without having to up cals too much. Maybe it is your form ? Have you had a look on youtube to make sure your practicing correct form ? I would link yoi but on phone.

I'm just gonna up my calories a little and pay more attention to my form, I've watched YouTube videos on almost all exercises, might watch them again.

Was able to raise bench and squats, although I failed almost on the bench press. I feel like I can progress squats easier than the bench.


Repped you for feedback.

[iLikeFoxes]

Wednesday 12-11-2013 - PUSH


Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5 30kg
Incline Barbell Bench Press: 3x5 25kg
Dumbbell Side Lateral Raise: 3x10 8kg
Dumbbell Shoulder Press: 3x8 12.5kg
Rope Pushdowns (circuit machine): 3x10 25kg
Overhead Dumbbell Extension: 3x10 17.5kg
Dumbbell Shrugs: 3x10 22.5kg

[iLikeFoxes]

Friday 12-13-2013 - PULL


Pull (Back/Biceps):

Lat Pulldowns: 3x8 65kg
Seated Rows: 3x8 65kg
Dumbbell Bent-Over Rows: 3x10 20kg
Barbell Bicep Curls: 4x10 15kg
Hammer Curls: 3x10 9kg

[Ranno]

Nice to see you're still progressing. Are you going to change your routine in near future?

[iLikeFoxes]

Nice to see you're still progressing. Are you going to change your routine in near future?

Yeah I'm gonna switch to a cutting routine once I start cutting, probably in February or March.

[iLikeFoxes]

Saturday 12-09-2013 - LEGS


Legs (Quad/Ham/Calves):

Barbell Squats: 4x5 30kg
Leg Extensions: 3x10 60kg
Hamstring Curls: 3x10 65kg
Standing Calf Raises: 5x10 12

Abs: Crunches and planks

[iLikeFoxes]

Sunday 12-15-2013 - PUSH


Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5 30kg
Incline Barbell Bench Press: 3x5 25kg
Dumbbell Side Lateral Raise: 3x10 9kg
Dumbbell Shoulder Press: 3x8 12.5kg
Rope Pushdowns (circuit machine): 3x10 27.5kg
Overhead Dumbbell Extension: 3x10 17.5kg
Dumbbell Shrugs: 3x10 22.5kg