Friday 08-30-2013
Monday 09-02-2013
Workouts missed due to vacation.
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Thread: iLikeFoxes' Workout Log
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09-02-2013, 11:09 AM #121
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09-03-2013, 11:29 PM #122
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.▲▼▲5'8" Master Race Crew▲▼▲
Late night workout crew
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09-05-2013, 11:47 PM #123
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.▲▼▲5'8" Master Race Crew▲▼▲
Late night workout crew
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09-08-2013, 10:02 PM #124
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.▲▼▲5'8" Master Race Crew▲▼▲
Late night workout crew
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09-10-2013, 09:24 PM #125
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.▲▼▲5'8" Master Race Crew▲▼▲
Late night workout crew
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09-12-2013, 09:47 PM #126
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...▲▼▲5'8" Master Race Crew▲▼▲
Late night workout crew
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09-14-2013, 07:57 AM #127
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.▲▼▲5'8" Master Race Crew▲▼▲
Late night workout crew
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09-15-2013, 01:16 AM #128
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09-15-2013, 11:07 PM #129
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09-17-2013, 11:53 PM #130
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▲▼▲5'8" Master Race Crew▲▼▲
Late night workout crew
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09-19-2013, 11:08 PM #131
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09-21-2013, 01:35 AM #132
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09-22-2013, 01:21 AM #133
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▲▼▲5'8" Master Race Crew▲▼▲
Late night workout crew
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09-22-2013, 11:53 PM #134
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09-25-2013, 02:01 AM #135
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09-26-2013, 11:11 PM #136
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▲▼▲5'8" Master Race Crew▲▼▲
Late night workout crew
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09-28-2013, 01:39 AM #137
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09-28-2013, 06:25 AM #138
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09-28-2013, 10:42 AM #139
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09-28-2013, 10:51 AM #140
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09-28-2013, 10:53 AM #141
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09-29-2013, 01:29 AM #142
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09-29-2013, 11:15 PM #143
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▲▼▲5'8" Master Race Crew▲▼▲
Late night workout crew
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10-02-2013, 08:56 AM #144
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10-04-2013, 07:04 AM #145
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10-05-2013, 02:20 AM #146
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▲▼▲5'8" Master Race Crew▲▼▲
Late night workout crew
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10-06-2013, 01:06 AM #147
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10-07-2013, 08:45 AM #148
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10-09-2013, 08:30 AM #149
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▲▼▲5'8" Master Race Crew▲▼▲
Late night workout crew
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10-11-2013, 10:00 AM #150
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