iLikeFoxes' Workout Log

**iLikeFoxes** · 08-29-2017, 05:29 AM

Tuesday 08-29-2017 - 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** · 08-30-2017, 03:31 PM

Wednesday 08-30-2017 - 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 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Dumbbell Shrugs: 3x12 30kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**needmoargains** · 08-30-2017, 07:13 PM

If your goal is still aesthetics like you said back on the first page from 2012 you should look into weighted dips .

**iLikeFoxes** · 08-31-2017, 03:25 PM

Thursday 08-31-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 109kg
Sitting Calf Raises: 5x10 42.5kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 80kg

Abs:
Crunches
Ab Wheel Rollouts
Hollow hold
Planks

**iLikeFoxes** · 08-31-2017, 03:29 PM

Originally Posted by needmoargains

If your goal is still aesthetics like you said back on the first page from 2012 you should look into weighted dips .

Yes, my goal is still aesthetics and hypertrophy. I started lifting in 2012, but took about a two year break from lifting, due to an illness, and started again in October.

Do you mean dips for chest or for triceps? I've thought about doing them, but I'm not sure how to incorporate them into my routine. My chest is admittedly my weak point, that's why I currently do flat bench, incline bench, and flat dumbbell bench press. Adding dips in addition seems like a lot of volume...

Anyway, thanks for the suggestion. Always appreciate when people comment here.

**iLikeFoxes** · 09-01-2017, 04:25 PM

Friday 09-01-2017 - 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** · 09-02-2017, 03:18 PM

Saturday 09-02-2017 - PULL

Pull (Back/Biceps):

Seated Rows: 3x10 55kg
Lat Pulldowns: 3x10 55kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 10kg
Dumbbell Bent-Over Rows: 3x10 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 30kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 09-03-2017, 03:31 PM

Sunday 09-03-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 109kg
Sitting Calf Raises: 5x10 42.5kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 80kg

Abs:
Crunches
Ab Wheel Rollouts
Hollow hold
Planks

**iLikeFoxes** · 09-03-2017, 03:33 PM

Monday 09-04-2017 - REST DAY

**iLikeFoxes** · 09-05-2017, 03:54 PM

Tuesday 09-05-2017 - 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 28kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 09-06-2017, 04:04 PM

Wednesday 09-06-2017 - PULL

Pull (Back/Biceps):

Seated Rows: 3x10 55kg
Lat Pulldowns: 3x10 55kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
Dumbbell Bent-Over Rows: 3x10 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 32kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 09-08-2017, 03:50 PM

Thursday 09-07-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 109kg
Sitting Calf Raises: 5x10 42.5kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 80kg

Abs:
Crunches
Ab Wheel Rollouts
Hollow hold
Planks

**iLikeFoxes** · 09-08-2017, 03:51 PM

Friday 09-08-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 52.5kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Incline Bench Press: 3x5 47.5kg
Overhead Triceps Extension: 3x10 28kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Flat Dumbbell Bench Press: 3x8 20kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 09-09-2017, 03:34 PM

Saturday 09-09-2017 - PULL

Pull (Back/Biceps):

Seated Rows: 3x10 55kg
Lat Pulldowns: 3x10 55kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
Dumbbell Bent-Over Rows: 3x10 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 34kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 09-10-2017, 03:28 PM

Sunday 09-10-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 109kg
Leg Press Calf Raises: 5x10 69kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 80kg

Abs:
Crunches
Ab Wheel Rollouts
Hollow hold
Planks

**iLikeFoxes** · 09-10-2017, 03:29 PM

Monday 09-11-2017 - REST DAY

**iLikeFoxes** · 09-12-2017, 03:44 PM

Tuesday 09-12-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 52.5kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Incline Bench Press: 3x5 47.5kg
Overhead Triceps Extension: 3x10 28kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Flat Dumbbell Bench Press: 3x8 20kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 09-13-2017, 03:48 PM

Wednesday 09-13-2017 - PULL

Pull (Back/Biceps):

Seated Rows: 3x10 55kg
Lat Pulldowns: 3x10 55kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
Dumbbell Bent-Over Rows: 3x10 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 34kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 09-14-2017, 03:41 PM

Thursday 09-14-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 117kg
Leg Press Calf Raises: 5x10 77kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 80kg

Abs:
Crunches
Ab Wheel Rollouts
Hollow hold
Planks

**iLikeFoxes** · 09-15-2017, 04:26 PM

Friday 09-15-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 52.5kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Incline Bench Press: 3x5 47.5kg
Overhead Triceps Extension: 3x10 28kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Flat Dumbbell Bench Press: 3x8 20kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 09-16-2017, 03:49 PM

Saturday 09-16-2017 - PULL

Pull (Back/Biceps):

Seated Rows: 3x10 55kg
Lat Pulldowns: 3x10 55kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
Dumbbell Bent-Over Rows: 3x10 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 34kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 09-17-2017, 03:42 PM

Sunday 09-17-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 117kg
Leg Press Calf Raises: 5x10 85kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 80kg

Abs:
Crunches
Ab Wheel Rollouts
Hollow hold
Planks

**iLikeFoxes** · 09-17-2017, 03:51 PM

Monday 09-18-2017 - REST DAY

**iLikeFoxes** · 09-19-2017, 04:19 PM

Tuesday 09-19-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 52.5kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Incline Bench Press: 3x5 47.5kg
Overhead Triceps Extension: 3x10 28kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Flat Dumbbell Bench Press: 3x8 20kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 09-20-2017, 03:57 PM

Saturday 09-20-2017 - PULL

Pull (Back/Biceps):

Seated Rows: 3x10 60kg
Lat Pulldowns: 3x10 55kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
Dumbbell Bent-Over Rows: 3x10 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 34kg (each hand)
Hammer Curls: 3x10 10kg (each hand)

**iLikeFoxes** · 09-21-2017, 03:52 PM

Thursday 09-22-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 117kg
Leg Press Calf Raises: 5x10 93kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 80kg

Abs:
Crunches
Ab Wheel Rollouts
Hollow hold
Planks

**iLikeFoxes** · 09-22-2017, 03:52 PM

Friday 09-22-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 52.5kg
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Incline Bench Press: 3x5 47.5kg
Overhead Triceps Extension: 3x10 28kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Dumbbell Flat Bench Press: 3x8 20kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg
Dumbbell Incline Bench Press: 3x8 16kg

**iLikeFoxes** · 09-23-2017, 03:45 PM

Saturday 09-20-2017 - PULL

Pull (Back/Biceps):

Seated Rows: 3x10 60kg
Lat Pulldowns: 3x10 55kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
Dumbbell Bent-Over Rows: 3x10 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 34kg (each hand)
Hammer Curls: 3x10 10kg (each hand)

**iLikeFoxes** · 09-24-2017, 03:13 PM

Sunday 09-24-2017 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 125kg
Leg Press Calf Raises: 5x10 93kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 80kg

Abs:
Crunches
Ab Wheel Rollouts
Hollow hold
Planks

**iLikeFoxes** · 09-24-2017, 03:15 PM

Monday 09-25-2017 - REST DAY

Thread: iLikeFoxes' Workout Log

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