iLikeFoxes' Workout Log

**iLikeFoxes** · 05-24-2017, 03:57 PM

Wednesday 05-24-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Overhead Triceps Extension: 3x10 24kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 05-25-2017, 03:50 PM

Thursday 05-25-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 55kg
Seated Rows: 3x10 50kg
Barbell Bicep Curls: 4x10 20kg (fixed ez bar)
Dumbbell Bent-Over Rows: 3x10 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 05-26-2017, 03:38 PM

Friday 05-26-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 40kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 05-29-2017, 03:55 PM

Saturday 05-27-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 16kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Overhead Triceps Extension: 3x10 24kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 05-29-2017, 03:55 PM

Sunday 05-28-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 55kg
Seated Rows: 3x10 50kg
Barbell Bicep Curls: 4x10 20kg (fixed ez bar)
Dumbbell Bent-Over Rows: 3x10 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 05-29-2017, 03:56 PM

Monday 05-29-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 40kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 05-29-2017, 03:57 PM

Tuesday 05-30-2017 - REST DAY

**iLikeFoxes** · 06-03-2017, 04:01 PM

Saturday 06-04-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 14kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Overhead Triceps Extension: 3x10 24kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 06-04-2017, 04:42 PM

Sunday 06-05-2017 - 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 24kg
Dumbbell Bent-Over Lateral Raises: 3x12 6kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 06-05-2017, 03:49 PM

Monday 06-06-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 40kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 06-05-2017, 03:50 PM

Tuesday 06-07-2017 - REST DAY

**iLikeFoxes** · 06-07-2017, 04:07 PM

Wednesday 06-07-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 14kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Overhead Triceps Extension: 3x10 24kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 06-08-2017, 04:04 PM

Thursday 06-08-2017 - 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)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 06-09-2017, 04:04 PM

Friday 06-09-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 40kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 06-10-2017, 04:08 PM

Saturday 06-10-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 14kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Overhead Triceps Extension: 3x10 24kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 06-11-2017, 03:46 PM

Sunday 06-11-2017 - 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)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 06-12-2017, 03:44 PM

Monday 06-12-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 40kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 06-12-2017, 03:45 PM

Tuesday 06-13-2017 - REST DAY

**iLikeFoxes** · 06-14-2017, 03:51 PM

Wednesday 06-14-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 14kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Overhead Triceps Extension: 3x10 24kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 06-15-2017, 03:44 PM

Thursday 06-15-2017 - 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)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 06-16-2017, 03:41 PM

Friday 06-16-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 40kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 06-17-2017, 03:49 PM

Saturday 06-17-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 14kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Overhead Triceps Extension: 3x10 24kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 06-18-2017, 03:23 PM

Sunday 06-18-2017 - 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)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 06-19-2017, 03:36 PM

Monday 06-19-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 40kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 06-19-2017, 03:37 PM

Tuesday 06-20-2017 - REST DAY

**iLikeFoxes** · 06-21-2017, 03:37 PM

Wednesday 06-21-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 14kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Overhead Triceps Extension: 3x10 24kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 06-22-2017, 03:46 PM

Thursday 06-22-2017 - 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)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 06-23-2017, 03:33 PM

Friday 06-24-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 40kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 06-24-2017, 04:10 PM

Saturday 06-24-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x8 18kg (each hand)
Dumbbell Shoulder Press: 3x8 14kg (each hand)
Dumbbell Shrugs: 3x12 28kg (each hand)
Incline Dumbbell Bench Press: 3x8 16kg
Overhead Triceps Extension: 3x10 24kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 06-25-2017, 03:53 PM

Sunday 06-25-2017 - 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)
Hammer Curls: 3x10 8kg (each hand)

Thread: iLikeFoxes' Workout Log

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