iLikeFoxes' Workout Log

**iLikeFoxes** · 07-28-2017, 04:23 PM

Friday 07-28-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 37.5kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 80kg
Sitting Calf Raises: 5x10 40kg
Seated Leg Press: 3x10 77kg

Abs:
Crunches
Reverse Crunches
Hollow hold
Planks

**iLikeFoxes** · 07-29-2017, 04:05 PM

Saturday 07-29-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 45kg
Dumbbell Shoulder Press: 3x8 14kg (each hand)
Incline Bench Press: 3x5 40kg
Overhead Triceps Extension: 3x10 24kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Flat Dumbbell Bench Press: 3x8 16kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 08-04-2017, 03:53 PM

Sunday 07-30-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 55kg
Seated Rows: 3x10 50kg
Barbell Bicep Curls: 3x10 20kg (fixed ez bar)
Dumbbell Bent-Over Rows: 3x10 22kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 08-04-2017, 03:54 PM

Friday 08-04-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 45kg
Dumbbell Shoulder Press: 3x8 14kg (each hand)
Incline Bench Press: 3x5 40kg
Overhead Triceps Extension: 3x10 24kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Flat Dumbbell Bench Press: 3x8 16kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

Went on a vacation, that's why some days are skipped.

**iLikeFoxes** · 08-05-2017, 03:57 PM

Sunday 08-05-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 55kg
Seated Rows: 3x10 50kg
Barbell Bicep Curls: 3x10 20kg (fixed ez bar)
Dumbbell Bent-Over Rows: 3x10 22kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 08-06-2017, 02:53 PM

Sunday 08-06-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 37.5kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 80kg
Sitting Calf Raises: 5x10 40kg
Seated Leg Press: 3x10 77kg

Abs:
Crunches
Reverse Crunches
Hollow hold
Planks

**iLikeFoxes** · 08-06-2017, 03:22 PM

Monday 08-07-2017 - REST DAY

**iLikeFoxes** · 08-09-2017, 04:08 PM

Tuesday 08-08-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 47.5kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Incline Bench Press: 3x5 42.5kg
Overhead Triceps Extension: 3x10 24kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 08-09-2017, 04:09 PM

Wednesday 08-09-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 55kg
Seated Rows: 3x10 50kg
Barbell Bicep Curls: 3x10 20kg (fixed ez bar)
Dumbbell Bent-Over Rows: 3x10 22kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 08-10-2017, 04:02 PM

Thursday 08-10-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 37.5kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 80kg
Sitting Calf Raises: 5x10 40kg
Seated Leg Press: 3x10 77kg

Abs:
Crunches
Reverse Crunches
Hollow hold
Planks

**iLikeFoxes** · 08-11-2017, 04:13 PM

Friday 08-11-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 47.5kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Incline Bench Press: 3x5 42.5kg
Overhead Triceps Extension: 3x10 24kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 08-12-2017, 04:10 PM

Saturday 08-12-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 55kg
Seated Rows: 3x10 50kg
Barbell Bicep Curls: 3x10 20kg (fixed ez bar)
Dumbbell Bent-Over Rows: 3x10 22kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 08-13-2017, 03:39 PM

Sunday 08-13-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 37.5kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 80kg
Sitting Calf Raises: 5x10 41.25kg
Seated Leg Press: 3x10 77kg

Abs:
Crunches
Reverse Crunches
Hollow hold
Planks

**iLikeFoxes** · 08-13-2017, 03:47 PM

Monday 08-14-2017 - REST DAY

**iLikeFoxes** · 08-15-2017, 04:18 PM

Tuesday 08-15-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 47.5kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Incline Bench Press: 3x5 42.5kg
Overhead Triceps Extension: 3x10 26kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 08-16-2017, 04:04 PM

Wednesday 08-16-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 55kg
Seated Rows: 3x10 50kg
Barbell Bicep Curls: 3x10 20kg (fixed ez bar)
Dumbbell Bent-Over Rows: 3x10 22kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 08-18-2017, 04:00 PM

THursday 08-17-2017 - LEGS

Legs (Quad/Ham/Calves):

Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 80kg
Sitting Calf Raises: 5x10 41.25kg
Seated Leg Press: 3x10 77kg

Abs:
Crunches
Reverse Crunches
Hollow hold
Planks

**iLikeFoxes** · 08-18-2017, 04:01 PM

Friday 08-18-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 47.5kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Incline Bench Press: 3x5 42.5kg
Overhead Triceps Extension: 3x10 26kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 08-19-2017, 04:00 PM

Saturday 08-19-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 55kg
Seated Rows: 3x10 50kg
Barbell Bicep Curls: 3x10 20kg (fixed ez bar)
Dumbbell Bent-Over Rows: 3x10 22kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 08-20-2017, 04:03 PM

Sunday 08-20-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 93kg
Sitting Calf Raises: 5x10 41.25kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 80kg

Abs:
Crunches
Ab Wheel Rollouts
Hollow hold
Planks

**iLikeFoxes** · 08-20-2017, 04:04 PM

Monday 08-21-2017 - REST DAY

**iLikeFoxes** · 08-22-2017, 04:03 PM

Tuesday 08-22-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 47.5kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Incline Bench Press: 3x5 45kg
Overhead Triceps Extension: 3x10 26kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 08-23-2017, 03:58 PM

Wednesday 08-23-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 55kg
Seated Rows: 3x10 50kg
Barbell Bicep Curls: 3x10 20kg (fixed ez bar)
Dumbbell Bent-Over Rows: 3x10 22kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**needmoargains** · 08-23-2017, 07:13 PM

Mate do you ever up the weight? I just see the same workout.

**iLikeFoxes** · 08-24-2017, 03:45 PM

Originally Posted by needmoargains

Mate do you ever up the weight? I just see the same workout.

I am trying to increase the lifts, but struggling to. I just started bulking three weeks ago, I did increase some lifts at least, so far.

I have some form of progression in most workouts, increased reps, if not the weights themselves, but I don't log the reps exactly.

Once I can do the reps from the routine with good form, maybe plus one additional rep, I increase the weight, that I do log.

Thanks for the feedback.

**iLikeFoxes** · 08-24-2017, 03:46 PM

Thursday 08-25-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 93kg
Sitting Calf Raises: 5x10 41.25kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 80kg

Abs:
Crunches
Ab Wheel Rollouts
Hollow hold
Planks

**iLikeFoxes** · 08-26-2017, 03:29 PM

Friday 08-25-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 50kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Incline Bench Press: 3x5 45kg
Overhead Triceps Extension: 3x10 26kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 08-26-2017, 03:30 PM

Saturday 08-26-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 55kg
Seated Rows: 3x10 50kg
Barbell Bicep Curls: 3x10 20kg (fixed ez bar)
Dumbbell Bent-Over Rows: 3x10 22kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 08-27-2017, 03:26 PM

Sunday 08-27-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 101kg
Sitting Calf Raises: 5x10 41.25kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 80kg

Abs:
Crunches
Ab Wheel Rollouts
Hollow hold
Planks

**iLikeFoxes** · 08-27-2017, 03:27 PM

Monday 08-28-2017 - REST DAY

Thread: iLikeFoxes' Workout Log

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