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  1. #781
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
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    iLikeFoxes is offline
    Thursday 02-01-2018 - 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
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  2. #782
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Friday 02-02-2018 - 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
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  3. #783
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Saturday 02-03-2017 - 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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  4. #784
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Tuesday 02-06-2018 - 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 34kg
    Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
    Dumbbell Flat Bench Press: 3x8 24kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 30kg
    ▲▼▲5'8" Master Race Crew▲▼▲
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  5. #785
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Wednesday 02-07-2017 - 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
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  6. #786
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Thursday 02-08-2018 - 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
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  7. #787
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Friday 02-09-2018 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 57.5kg
    Dumbbell Shoulder Press: 3x8 20kg (each hand)
    Dumbbell Incline Bench Press: 3x8 20kg (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[/QUOTE]
    ▲▼▲5'8" Master Race Crew▲▼▲
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  8. #788
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Saturday 02-10-2017 - 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
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  9. #789
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Sunday 02-11-2018 - 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
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  10. #790
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Monday 02-12-2018 - REST DAY
    ▲▼▲5'8" Master Race Crew▲▼▲
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  11. #791
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Tuesday 02-13-2018 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 57.5kg
    Dumbbell Shoulder Press: 3x8 20kg (each hand)
    Dumbbell Incline Bench Press: 3x8 20kg (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
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  12. #792
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Wednesday 02-14-2017 - 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
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  13. #793
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Thursday 02-15-2018 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 157kg
    Leg Press Calf Raises: 5x10 133kg
    Hamstring Curls: 3x10 70kg
    Leg Extensions: 3x10 90kg

    Abs etc:
    Crunches
    Back Extensions
    Weighted Planks
    Hollow hold
    Ab Wheel Rollouts
    Glute Bridges
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  14. #794
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Friday 02-16-2018 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 57.5kg
    Dumbbell Shoulder Press: 3x8 20kg (each hand)
    Dumbbell Incline Bench Press: 3x8 20kg (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
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  15. #795
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Saturday 02-18-2017 - 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 15kg
    Dead Hangs: 3xAMSEC
    Band Shoulder External Rotations 3x10
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  16. #796
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Sunday 02-19-2018 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 149kg
    Leg Press Calf Raises: 5x10 133kg
    Hamstring Curls: 3x10 70kg
    Leg Extensions: 3x10 90kg

    Abs etc:
    Crunches
    Back Extensions
    Weighted Planks
    Hollow hold
    Ab Wheel Rollouts
    Glute Bridges
    Side Bends
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  17. #797
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Tuesday 02-20-2018 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 57.5kg
    Dumbbell Shoulder Press: 3x8 20kg (each hand)
    Dumbbell Incline Bench Press: 3x8 20kg (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
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  18. #798
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Wednesday 02-22-2017 - 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 15kg
    Dead Hangs: 3xAMSEC
    Band Shoulder External Rotations 3x10
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  19. #799
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Thursday 02-22-2018 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 149kg
    Leg Press Calf Raises: 5x10 133kg
    Hamstring Curls: 3x10 70kg
    Leg Extensions: 3x10 90kg

    Abs etc:
    Crunches
    Back Extensions
    Weighted Planks
    Hollow hold
    Ab Wheel Rollouts
    Glute Bridges
    Side Bends
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  20. #800
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Friday 02-23-2018 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 57.5kg
    Dumbbell Shoulder Press: 3x8 20kg (each hand)
    Dumbbell Incline Bench Press: 3x8 20kg (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
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  21. #801
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
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    Saturday 02-24-2017 - 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 15kg
    Dead Hangs: 3xAMSEC
    Band Shoulder External Rotations 3x10
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  22. #802
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
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    Sunday 02-25-2018 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 149kg
    Leg Press Calf Raises: 5x10 133kg
    Hamstring Curls: 3x10 70kg
    Leg Extensions: 3x10 90kg

    Abs etc:
    Crunches
    Back Extensions
    Weighted Planks
    Hollow hold
    Ab Wheel Rollouts
    Glute Bridges
    Side Bends
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  23. #803
    Registered User iLikeFoxes's Avatar
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    Age: 23
    Posts: 1,662
    Rep Power: 838
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    Monday 02-26-2018 - REST DAY
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  24. #804
    Registered User iLikeFoxes's Avatar
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    Age: 23
    Posts: 1,662
    Rep Power: 838
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    iLikeFoxes is offline
    Tuesday 02-27-2018 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 57.5kg
    Dumbbell Shoulder Press: 3x8 20kg (each hand)
    Dumbbell Incline Bench Press: 3x8 20kg (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
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  25. #805
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
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    iLikeFoxes is offline
    Wednesday 02-28-2017 - 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 15kg
    Dead Hangs: 3xAMSEC
    Band Shoulder External Rotations 3x10
    Neck curls, extensions, side curls
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  26. #806
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
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    iLikeFoxes is offline
    Thursday 03-01-2018 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 149kg
    Leg Press Calf Raises: 5x10 133kg
    Hamstring Curls: 3x10 70kg
    Leg Extensions: 3x10 90kg

    Abs etc:
    Crunches
    Back Extensions
    Weighted Planks
    Hollow hold
    Ab Wheel Rollouts
    Glute Bridges
    Side Bends
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  27. #807
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
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    iLikeFoxes is offline
    Friday 03-02-2018 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 57.5kg
    Dumbbell Shoulder Press: 3x8 20kg (each hand)
    Dumbbell Incline Bench Press: 3x8 20kg (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
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  28. #808
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Saturday 03-03-2017 - 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 15kg
    Dead Hangs: 3xAMSEC
    Band Shoulder External Rotations 3x10
    Neck curls, extensions, side curls
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  29. #809
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Sunday 03-04-2018 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 149kg
    Leg Press Calf Raises: 5x10 133kg
    Hamstring Curls: 3x10 70kg
    Leg Extensions: 3x10 90kg

    Abs etc:
    Crunches
    Back Extensions
    Weighted Planks
    Hollow hold
    Ab Wheel Rollouts
    Glute Bridges
    Side Bends
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  30. #810
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 838
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Monday 03-05-2018 - REST DAY
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

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