iLikeFoxes' Workout Log

**iLikeFoxes** · 03-09-2018, 04:03 PM

Friday 03-09-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
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

Have been sick until now.

**iLikeFoxes** · 03-10-2018, 04:15 PM

Saturday 03-10-2017 - 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 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10
Neck curls, extensions, side curls

**iLikeFoxes** · 03-11-2018, 05:12 PM

Sunday 03-11-2018 - 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

**iLikeFoxes** · 03-11-2018, 05:13 PM

Monday 03-12-2018 - REST DAY

**iLikeFoxes** · 03-13-2018, 04:46 PM

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
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 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 03-14-2018, 05:10 PM

Wednesday 03-14-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 15kg
Dumbbell Bent-Over Rows: 3x10 28kg
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

**iLikeFoxes** · 03-15-2018, 05:01 PM

Thursday 03-15-2018 - 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

**iLikeFoxes** · 03-16-2018, 05:05 PM

Friday 03-16-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
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 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 03-17-2018, 05:22 PM

Saturday 03-17-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 15kg
Dumbbell Bent-Over Rows: 3x10 28kg
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

**iLikeFoxes** · 03-19-2018, 05:07 PM

Sunday 03-18-2018 - 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

**iLikeFoxes** · 03-19-2018, 05:08 PM

Monday 03-19-2018 - REST DAY

**iLikeFoxes** · 03-20-2018, 04:16 PM

Tuesday 03-20-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
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 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 03-21-2018, 05:07 PM

Wednesday 03-21-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 15kg
Dumbbell Bent-Over Rows: 3x10 28kg
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

**iLikeFoxes** · 03-22-2018, 05:06 PM

Thursday 03-22-2018 - 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

**iLikeFoxes** · 03-23-2018, 05:01 PM

Friday 03-24-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
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 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 03-24-2018, 05:07 PM

Saturday 03-24-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 15kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 44kg (each hand)
Hammer Curls: 3x10 8kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10
Neck curls, extensions, side curls

**iLikeFoxes** · 03-25-2018, 04:01 PM

Sunday 03-25-2018 - 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

**iLikeFoxes** · 03-25-2018, 04:45 PM

Monday 03-26-2018 - REST DAY

**iLikeFoxes** · 03-27-2018, 03:45 PM

Tuesday 03-27-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
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 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 03-28-2018, 04:13 PM

Wednesday 03-29-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 15kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 44kg (each hand)
Hammer Curls: 3x10 8kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10
Neck curls, extensions, side curls

**iLikeFoxes** · 03-29-2018, 04:13 PM

Thursday 03-29-2018 - 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

**iLikeFoxes** · 03-30-2018, 04:08 PM

Friday 03-30-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
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 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 04-04-2018, 04:23 PM

Wednesday 04-04-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 65kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 15kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 40kg (each hand)
Hammer Curls: 3x10 8kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10
Neck curls, extensions, side curls

Have been sick again.

**iLikeFoxes** · 04-07-2018, 03:44 PM

Thursday 04-05-2018 - 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

**iLikeFoxes** · 04-07-2018, 03:48 PM

Friday 04-06-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
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 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 04-07-2018, 03:53 PM

Saturday 04-07-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 15kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 40kg (each hand)
Hammer Curls: 3x10 8kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10
Neck curls, extensions, side curls

**iLikeFoxes** · 04-08-2018, 03:42 PM

Sunday 04-08-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 133kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 85kg

Abs etc:
Crunches
Back Extensions
Weighted Planks
Hollow hold
Ab Wheel Rollouts
Glute Bridges
Side Bends

**iLikeFoxes** · 04-08-2018, 03:43 PM

Monday 04-09-2018 - REST DAY

**iLikeFoxes** · 04-10-2018, 03:51 PM

Tuesday 04-10-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
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 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 04-11-2018, 03:55 PM

Wednesday 04-11-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 15kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 40kg (each hand)
Hammer Curls: 3x10 8kg (each hand)
Seated Face Pulls: 3x10 15kg
Dead Hangs: 3xAMSEC
Band Shoulder External Rotations 3x10
Neck curls, extensions, side curls

Thread: iLikeFoxes' Workout Log

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