iLikeFoxes' Workout Log

**iLikeFoxes** · 12-23-2017, 06:20 PM

Saturday 12-23-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 70kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
Dumbbell Bent-Over Rows: 3x10 30kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 44kg (each hand)
Hammer Curls: 3x10 10kg (each hand)
Seated Face Pulls: 3x10 20kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10

**iLikeFoxes** · 12-25-2017, 03:51 PM

Sunday 12-24-2017 - REST DAY

**iLikeFoxes** · 12-25-2017, 03:52 PM

Monday 12-25-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 157kg
Leg Press Calf Raises: 5x10 125kg
Hamstring Curls: 3x10 80kg
Leg Extensions: 3x10 95kg

Abs etc:
Crunches
Back Extensions
Weighted Planks
Hollow hold
Ab Wheel Rollouts
Glute Bridges

**iLikeFoxes** · 12-26-2017, 03:48 PM

Tuesday 12-26-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 60kg
Dumbbell Shoulder Press: 3x8 20kg (each hand)
Dumbbell Incline Bench Press: 3x8 22kg (each hand)
Overhead Triceps Extension: 3x10 38kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 12-27-2017, 03:44 PM

Wednesday 12-27-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 70kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
Dumbbell Bent-Over Rows: 3x10 30kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 44kg (each hand)
Hammer Curls: 3x10 10kg (each hand)
Seated Face Pulls: 3x10 20kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10

**iLikeFoxes** · 12-28-2017, 04:24 PM

Thursday 12-28-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 157kg
Leg Press Calf Raises: 5x10 125kg
Hamstring Curls: 3x10 80kg
Leg Extensions: 3x10 95kg

Abs etc:
Crunches
Back Extensions
Weighted Planks
Hollow hold
Ab Wheel Rollouts
Glute Bridges

**iLikeFoxes** · 12-29-2017, 04:09 PM

Friday 12-29-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 60kg
Dumbbell Shoulder Press: 3x8 20kg (each hand)
Dumbbell Incline Bench Press: 3x8 20kg (each hand)
Overhead Triceps Extension: 3x10 38kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 12-30-2017, 11:22 AM

Saturday 12-30-2017 - PULL

Workout skipped due to cold/sore throat.

**iLikeFoxes** · 01-02-2018, 04:16 PM

Tuesday 01-02-2019 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 60kg
Dumbbell Shoulder Press: 3x8 20kg (each hand)
Dumbbell Incline Bench Press: 3x8 20kg (each hand)
Overhead Triceps Extension: 3x10 38kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 01-03-2018, 04:09 PM

Wednesday 01-03-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 70kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
Dumbbell Bent-Over Rows: 3x10 30kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 44kg (each hand)
Hammer Curls: 3x10 10kg (each hand)
Seated Face Pulls: 3x10 20kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10

**iLikeFoxes** · 01-12-2018, 04:23 PM

Friday 01-12-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 60kg
Dumbbell Shoulder Press: 3x8 20kg (each hand)
Dumbbell Incline Bench Press: 3x8 20kg (each hand)
Overhead Triceps Extension: 3x10 36kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

Have been sick until now.

**iLikeFoxes** · 01-13-2018, 09:02 AM

Saturday 01-13-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 70kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
Dumbbell Bent-Over Rows: 3x10 30kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 44kg (each hand)
Hammer Curls: 3x10 10kg (each hand)
Seated Face Pulls: 3x10 20kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10

**iLikeFoxes** · 01-14-2018, 04:19 PM

Sunday 01-15-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 157kg
Leg Press Calf Raises: 5x10 125kg
Hamstring Curls: 3x10 75kg
Leg Extensions: 3x10 95kg

Abs etc:
Crunches
Back Extensions
Weighted Planks
Hollow hold
Ab Wheel Rollouts
Glute Bridges

**iLikeFoxes** · 01-16-2018, 03:52 PM

Monday 01-15-2018 - REST DAY

**iLikeFoxes** · 01-16-2018, 03:57 PM

Tuesday 01-16-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 60kg
Dumbbell Shoulder Press: 3x8 20kg (each hand)
Dumbbell Incline Bench Press: 3x8 20kg (each hand)
Overhead Triceps Extension: 3x10 36kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 01-17-2018, 04:13 PM

Wednesday 01-17-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 70kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
Dumbbell Bent-Over Rows: 3x10 30kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 44kg (each hand)
Hammer Curls: 3x10 10kg (each hand)
Seated Face Pulls: 3x10 20kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10

**iLikeFoxes** · 01-18-2018, 04:21 PM

Thursday 01-18-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 157kg
Leg Press Calf Raises: 5x10 125kg
Hamstring Curls: 3x10 75kg
Leg Extensions: 3x10 95kg

Abs etc:
Crunches
Back Extensions
Weighted Planks
Hollow hold
Ab Wheel Rollouts
Glute Bridges

**iLikeFoxes** · 01-19-2018, 03:28 PM

Friday 01-19-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 60kg
Dumbbell Shoulder Press: 3x8 20kg (each hand)
Dumbbell Incline Bench Press: 3x8 22kg (each hand)
Overhead Triceps Extension: 3x10 36kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 01-20-2018, 03:59 PM

Saturday 01-20-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 70kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
Dumbbell Bent-Over Rows: 3x10 30kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 44kg (each hand)
Hammer Curls: 3x10 10kg (each hand)
Seated Face Pulls: 3x10 20kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10

**iLikeFoxes** · 01-21-2018, 04:38 PM

Sunday 01-21-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 157kg
Leg Press Calf Raises: 5x10 125kg
Hamstring Curls: 3x10 75kg
Leg Extensions: 3x10 95kg

Abs etc:
Crunches
Back Extensions
Weighted Planks
Hollow hold
Ab Wheel Rollouts
Glute Bridges

**iLikeFoxes** · 01-21-2018, 04:39 PM

Monday 01-22-2018 - REST DAY

**iLikeFoxes** · 01-23-2018, 04:13 PM

Tuesday 01-23-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 60kg
Dumbbell Shoulder Press: 3x8 20kg (each hand)
Dumbbell Incline Bench Press: 3x8 22kg (each hand)
Overhead Triceps Extension: 3x10 36kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 01-24-2018, 04:09 PM

Wednesday 01-24-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 70kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
Dumbbell Bent-Over Rows: 3x10 30kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 44kg (each hand)
Hammer Curls: 3x10 10kg (each hand)
Seated Face Pulls: 3x10 20kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10

**iLikeFoxes** · 01-25-2018, 04:30 PM

Thursday 01-25-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 157kg
Leg Press Calf Raises: 5x10 125kg
Hamstring Curls: 3x10 75kg
Leg Extensions: 3x10 95kg

Abs etc:
Crunches
Back Extensions
Weighted Planks
Hollow hold
Ab Wheel Rollouts
Glute Bridges

**iLikeFoxes** · 01-26-2018, 03:41 PM

Friday 01-26-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 60kg
Dumbbell Shoulder Press: 3x8 20kg (each hand)
Dumbbell Incline Bench Press: 3x8 22kg (each hand)
Overhead Triceps Extension: 3x10 36kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 01-27-2018, 04:15 PM

Saturday 01-27-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 70kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
Dumbbell Bent-Over Rows: 3x10 30kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 44kg (each hand)
Hammer Curls: 3x10 10kg (each hand)
Seated Face Pulls: 3x10 20kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10

**iLikeFoxes** · 01-28-2018, 04:10 PM

Sunday 01-28-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 157kg
Leg Press Calf Raises: 5x10 133kg
Hamstring Curls: 3x10 75kg
Leg Extensions: 3x10 95kg

Abs etc:
Crunches
Back Extensions
Weighted Planks
Hollow hold
Ab Wheel Rollouts
Glute Bridges

**iLikeFoxes** · 01-28-2018, 04:17 PM

Monday 01-29-2018 - REST DAY

The bulk ends and the cut is starting.

The bulk went well over these 6 months, I gained like 22 pounds, definitely a lot of muscle, but of course fat as well. I aimed for a 1lbs gain per week.
Hypertrophy wise I really liked my chest development most, and my abs are really showing, even through the belly fat, most likely the effect of ab isolation for the first time.
My strength progress has been mixed, some lifts progressed really well, others very slowly or not at all. My back strength progress has been best, chest was okay, shoulders okay, triceps overhead extension went really up, however I couldn't progress in the rope pushdown at all for some reason. Quad strength progressed way better than hamstring, most likely because I have two quad exercises and only one hamstring, gonna add one more on the next bulk.

Looking forward to shredding the extra fat and looking properly at the new physique this bulk built.

**iLikeFoxes** · 01-30-2018, 03:50 PM

Tuesday 01-30-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 60kg
Dumbbell Shoulder Press: 3x8 20kg (each hand)
Dumbbell Incline Bench Press: 3x8 22kg (each hand)
Overhead Triceps Extension: 3x10 34kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 24kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

I reduced the weight on all (two) exercises on which I couldn't get all the reps on the first set. I'd rather do the full amount of reps with good form than fewer reps from the first set on.

That way I hope I can sustain most of my strength during this cut.

**iLikeFoxes** · 01-31-2018, 04:16 PM

Wednesday 01-31-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 70kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 15kg
Dumbbell Bent-Over Rows: 3x10 30kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 44kg (each hand)
Hammer Curls: 3x10 10kg (each hand)
Seated Face Pulls: 3x10 20kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10

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