Monday 05-13-2012
Workout missed due to finals.
Wednesday 05-15-2012
Leg press 45°
4*
80kgx10
Leg extension
4*
30kgx15
Leg curls
4*
35kgx15
Assisted bench press
4*
25kgx10
Cable pulldown behind the back
4*
40kgx10
Cable rows
4*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4kgx15
Biceps curls
3*
6kgx15 (each hand)
Crouches
4*50
Sideways planks
3*30 seconds (each side)
Posture exercise
3*30 seconds
A little stretching afterwards.
|
Thread: iLikeFoxes' Workout Log
-
05-14-2013, 10:47 PM #61▲▼▲5'8" Master Race Crew▲▼▲
Late night workout crew
-
05-17-2013, 01:04 AM #62
Friday 05-17-2012
Leg press 45°
4*
80kgx10
Leg extension
4*
30kgx15
Leg curls
4*
35kgx15
Assisted bench press
4*
25kgx10
Cable pulldown behind the back
4*
40kgx10
Cable rows
4*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
6kgx15 (each hand)
Crouches
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
-
05-20-2013, 01:26 AM #63
Monday 05-20-2012
Leg press 45°
4*
80kgx10
Leg extension
4*
30kgx15
Assisted bench press
4*
25kgx10
Cable pulldown behind the back
4*
40kgx10
Cable rows
4*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Crouches
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
-
05-21-2013, 10:34 PM #64
Wednesday 05-22-2012
Leg press 45°
4*
80kgx10
Leg extension
4*
30kgx15
Leg curls
4*
35kgx15
Assisted bench press
4*
25kgx10
Cable pulldown behind the back
4*
40kgx10
Cable rows
4*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
6kgx15 (each hand)
Crouches
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
-
-
05-23-2013, 10:40 PM #65
Friday 05-24-2012
Leg press 45°
4*
80kgx10
Leg extension
4*
30kgx15
Leg curls
4*
35kgx15
Assisted bench press
4*
25kgx10
Cable pulldown behind the back
4*
45kgx10
Cable rows
4*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
6kgx15 (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
-
05-26-2013, 11:35 PM #66
Monday 05-27-2012
Leg press 45°
4*
80kgx10
Leg extension
4*
30kgx15
Leg curls
4*
35kgx15
Assisted bench press
4*
25kgx10
Cable pulldown behind the back
4*
45kgx10
Cable rows
4*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
6kgx15 (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
-
05-26-2013, 11:40 PM #67
Why no compounds
"There is no question that belts assist in generating a few more Newton-meters (or foot-pounds) of torque in the torso through elastic recoil of a bent orso that is stiffened with a belt. However, if a neutral spine is preserved throughout the lift this effect is minimal. In other words, to obtain the maximal effect from a belt, the lifter must lift poorly and in a way that exposed the back to a much higher risk of injury!”
-
05-28-2013, 10:36 PM #68
-
-
05-28-2013, 10:37 PM #69
Wednesday 05-29-2012
Leg press 45°
4*
80kgx10
Leg extension
4*
30kgx15
Leg curls
4*
35kgx15
Assisted bench press
4*
25kgx10
Cable pulldown behind the back
4*
45kgx10
Cable rows
4*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
6kgx15 (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
-
05-31-2013, 12:15 AM #70
Friday 05-31-2013
Leg press 45°
4*
90kgx10
Leg extension
4*
30kgx15
Leg curls
4*
35kgx15
Assisted bench press
4*
25kgx10
Cable pulldown behind the back
4*
45kgx10
Cable rows
4*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
6kgx15 (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
-
05-31-2013, 12:16 AM #71"There is no question that belts assist in generating a few more Newton-meters (or foot-pounds) of torque in the torso through elastic recoil of a bent orso that is stiffened with a belt. However, if a neutral spine is preserved throughout the lift this effect is minimal. In other words, to obtain the maximal effect from a belt, the lifter must lift poorly and in a way that exposed the back to a much higher risk of injury!”
-
06-01-2013, 03:56 AM #72
-
-
06-03-2013, 01:02 AM #73
Monday 06-03-2013
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*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
7kgx15 (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
-
06-05-2013, 09:05 AM #74
Wednesday 06-05-2013
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*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
7kgx15 (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
-
06-07-2013, 12:04 AM #75
Friday 06-07-2013
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*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
7kgx15 (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
-
06-10-2013, 12:45 AM #76
Monday 06-10-2013
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*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
7kgx15 (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
-
-
06-12-2013, 12:57 AM #77
Wednesday 06-12-2013
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*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
7kgx15 (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
-
06-14-2013, 01:59 AM #78
Friday 06-14-2013
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*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
7kgx15 (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
-
06-17-2013, 12:07 AM #79
Monday 06-17-2013
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*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
7kgx15 (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
-
06-18-2013, 10:55 PM #80
Wednesday 06-19-2013
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*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
7kgx15 (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
-
-
06-20-2013, 11:40 PM #81
Friday 06-21-2013
Leg press 45°
4*
90kgx10
Leg extension
4*
30kgx15
Smith bench press
4*
30kgx10
Cable pulldown behind the back
4*
45kgx10
Cable rows
4*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
7kgx15 (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
-
06-24-2013, 01:00 PM #82
Monday 06-24-2013
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*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
7kgx15 (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
-
06-25-2013, 11:40 PM #83
Wednesday 06-26-2013
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*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
7kgx15 (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
-
06-27-2013, 11:48 PM #84
Friday 06-28-2013
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*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
7kgx15 (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
-
-
07-01-2013, 02:56 AM #85
Monday 07-01-2013
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*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
7kgx15 (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
-
07-03-2013, 01:52 AM #86
Wednesday 07-03-2013
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*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
7kgx15 (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
-
07-04-2013, 10:41 PM #87
Friday 07-05-2013
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*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
7kgx15 (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
-
07-07-2013, 10:20 PM #88
Monday 07-08-2013
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*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
7kgx15 (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
-
-
07-09-2013, 11:13 PM #89
Wednesday 07-10-2013
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*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
7kgx15 (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
-
07-11-2013, 11:09 PM #90
Friday 07-12-2013
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*
40kgx10
Cable pushdown
4*
20kgx15
Kinesis butterfly
4*
5x15
Kinesis reverse butterfly
4*
4x15
Biceps curls
3*
8kgx15 (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
Bookmarks