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  1. #751
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 22
    Posts: 1,528
    Rep Power: 829
    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 12-23-2017 - PULL


    Pull (Back/Biceps):
    Seated Rows: 3x10 70kg
    Lat Pulldowns: 3x10 65kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
    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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  2. #752
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 22
    Posts: 1,528
    Rep Power: 829
    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 12-24-2017 - REST DAY
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    Late night workout crew
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  3. #753
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 22
    Posts: 1,528
    Rep Power: 829
    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 12-25-2017 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 157kg
    Leg Press Calf Raises: 5x10 125kg
    Hamstring Curls: 3x10 80kg
    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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  4. #754
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 22
    Posts: 1,528
    Rep Power: 829
    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 12-26-2017 - 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 38kg
    Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
    Dumbbell Flat Bench Press: 3x8 24kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 35kg
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  5. #755
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 22
    Posts: 1,528
    Rep Power: 829
    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 12-27-2017 - PULL


    Pull (Back/Biceps):
    Seated Rows: 3x10 70kg
    Lat Pulldowns: 3x10 65kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
    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. #756
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 22
    Posts: 1,528
    Rep Power: 829
    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 12-28-2017 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 157kg
    Leg Press Calf Raises: 5x10 125kg
    Hamstring Curls: 3x10 80kg
    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
    Reply With Quote

  7. #757
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 22
    Posts: 1,528
    Rep Power: 829
    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 12-29-2017 - 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 38kg
    Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
    Dumbbell Flat Bench Press: 3x8 24kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 35kg
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  8. #758
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 22
    Posts: 1,528
    Rep Power: 829
    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 12-30-2017 - PULL


    Workout skipped due to cold/sore throat.
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  9. #759
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 22
    Posts: 1,528
    Rep Power: 829
    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 01-02-2019 - 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 38kg
    Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
    Dumbbell Flat Bench Press: 3x8 24kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 35kg
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  10. #760
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 22
    Posts: 1,528
    Rep Power: 829
    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 01-03-2017 - PULL


    Pull (Back/Biceps):
    Seated Rows: 3x10 70kg
    Lat Pulldowns: 3x10 65kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
    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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  11. #761
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 22
    Posts: 1,528
    Rep Power: 829
    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 01-12-2018 - 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 36kg
    Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
    Dumbbell Flat Bench Press: 3x8 24kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 35kg

    Have been sick until now.
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  12. #762
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 22
    Posts: 1,528
    Rep Power: 829
    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 01-13-2017 - PULL


    Pull (Back/Biceps):
    Seated Rows: 3x10 70kg
    Lat Pulldowns: 3x10 65kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
    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
    Reply With Quote

  13. #763
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 22
    Posts: 1,528
    Rep Power: 829
    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 01-15-2018 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 157kg
    Leg Press Calf Raises: 5x10 125kg
    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
    Reply With Quote

  14. #764
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 22
    Posts: 1,528
    Rep Power: 829
    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 01-15-2018 - REST DAY
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  15. #765
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 22
    Posts: 1,528
    Rep Power: 829
    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 01-16-2018 - 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 36kg
    Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
    Dumbbell Flat Bench Press: 3x8 24kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 35kg
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  16. #766
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 22
    Posts: 1,528
    Rep Power: 829
    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 01-17-2017 - PULL


    Pull (Back/Biceps):
    Seated Rows: 3x10 70kg
    Lat Pulldowns: 3x10 65kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 17.5kg
    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
    Reply With Quote

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