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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Thread: iLikeFoxes' Workout Log
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02-01-2018, 03:56 PM #781▲▼▲5'8" Master Race Crew▲▼▲
Late night workout crew
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02-02-2018, 04:04 PM #782
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▲▼▲5'8" Master Race Crew▲▼▲
Late night workout crew
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02-03-2018, 04:08 PM #783
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▲▼▲5'8" Master Race Crew▲▼▲
Late night workout crew
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02-06-2018, 04:36 PM #784
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▲▼▲
Late night workout crew
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02-07-2018, 03:56 PM #785
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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02-08-2018, 04:19 PM #786
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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02-10-2018, 04:20 PM #787
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▲▼▲
Late night workout crew
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02-10-2018, 04:26 PM #788
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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02-11-2018, 03:56 PM #789
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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02-11-2018, 03:57 PM #790
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02-13-2018, 03:39 PM #791
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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02-14-2018, 03:51 PM #792
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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02-15-2018, 04:30 PM #793
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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02-16-2018, 03:53 PM #794
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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02-17-2018, 04:06 PM #795
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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02-18-2018, 04:26 PM #796
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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02-20-2018, 04:16 PM #797
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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02-21-2018, 04:23 PM #798
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
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02-22-2018, 04:16 PM #799
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
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02-23-2018, 04:29 PM #800
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
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02-25-2018, 04:02 PM #801
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▲▼▲5'8" Master Race Crew▲▼▲
Late night workout crew
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02-25-2018, 04:03 PM #802
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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02-25-2018, 04:04 PM #803
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02-27-2018, 03:45 PM #804
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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02-28-2018, 04:33 PM #805
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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03-01-2018, 04:02 PM #806
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
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03-02-2018, 04:12 PM #807
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
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03-03-2018, 04:35 PM #808
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
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03-04-2018, 03:28 PM #809
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
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03-04-2018, 04:07 PM #810
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