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  1. #631
    Registered User iLikeFoxes's Avatar
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    Tuesday 08-29-2017 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 50kg
    Dumbbell Shoulder Press: 3x8 16kg (each hand)
    Incline Bench Press: 3x5 45kg
    Overhead Triceps Extension: 3x10 26kg
    Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
    Flat Dumbbell Bench Press: 3x8 18kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 35kg
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  2. #632
    Registered User iLikeFoxes's Avatar
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    Wednesday 08-30-2017 - 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)
    Dumbbell Shrugs: 3x12 30kg (each hand)
    Hammer Curls: 3x10 8kg (each hand)
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  3. #633
    Registered User needmoargains's Avatar
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    If your goal is still aesthetics like you said back on the first page from 2012 you should look into weighted dips .
    Current lifts
    Squat 210 3 x 5
    Bench 198 3 x 5
    BB Row 170 3 x 5
    Weighted chin up +40 kg x 1
    OHP 115 3 x 5
    Weighted dips 100 lbs x 2
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  4. #634
    Registered User iLikeFoxes's Avatar
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    Thursday 08-31-2017 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 109kg
    Sitting Calf Raises: 5x10 42.5kg
    Hamstring Curls: 3x10 70kg
    Leg Extensions: 3x10 80kg

    Abs:
    Crunches
    Ab Wheel Rollouts
    Hollow hold
    Planks
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  5. #635
    Registered User iLikeFoxes's Avatar
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    Originally Posted by needmoargains View Post
    If your goal is still aesthetics like you said back on the first page from 2012 you should look into weighted dips .
    Yes, my goal is still aesthetics and hypertrophy. I started lifting in 2012, but took about a two year break from lifting, due to an illness, and started again in October.

    Do you mean dips for chest or for triceps? I've thought about doing them, but I'm not sure how to incorporate them into my routine. My chest is admittedly my weak point, that's why I currently do flat bench, incline bench, and flat dumbbell bench press. Adding dips in addition seems like a lot of volume...

    Anyway, thanks for the suggestion. Always appreciate when people comment here.
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  6. #636
    Registered User iLikeFoxes's Avatar
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    Friday 09-01-2017 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 50kg
    Dumbbell Shoulder Press: 3x8 16kg (each hand)
    Incline Bench Press: 3x5 45kg
    Overhead Triceps Extension: 3x10 26kg
    Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
    Flat Dumbbell Bench Press: 3x8 18kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 35kg
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  7. #637
    Registered User iLikeFoxes's Avatar
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    Posts: 1,419
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    Saturday 09-02-2017 - PULL


    Pull (Back/Biceps):

    Seated Rows: 3x10 55kg
    Lat Pulldowns: 3x10 55kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 10kg
    Dumbbell Bent-Over Rows: 3x10 24kg
    Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
    Dumbbell Shrugs: 3x12 30kg (each hand)
    Hammer Curls: 3x10 8kg (each hand)
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  8. #638
    Registered User iLikeFoxes's Avatar
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    Sunday 09-03-2017 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 109kg
    Sitting Calf Raises: 5x10 42.5kg
    Hamstring Curls: 3x10 70kg
    Leg Extensions: 3x10 80kg

    Abs:
    Crunches
    Ab Wheel Rollouts
    Hollow hold
    Planks
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  9. #639
    Registered User iLikeFoxes's Avatar
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    Monday 09-04-2017 - REST DAY
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  10. #640
    Registered User iLikeFoxes's Avatar
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    Tuesday 09-05-2017 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 50kg
    Dumbbell Shoulder Press: 3x8 16kg (each hand)
    Incline Bench Press: 3x5 45kg
    Overhead Triceps Extension: 3x10 28kg
    Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
    Flat Dumbbell Bench Press: 3x8 18kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 35kg
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  11. #641
    Registered User iLikeFoxes's Avatar
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    Wednesday 09-06-2017 - PULL


    Pull (Back/Biceps):

    Seated Rows: 3x10 55kg
    Lat Pulldowns: 3x10 55kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
    Dumbbell Bent-Over Rows: 3x10 24kg
    Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
    Dumbbell Shrugs: 3x12 32kg (each hand)
    Hammer Curls: 3x10 8kg (each hand)
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  12. #642
    Registered User iLikeFoxes's Avatar
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    Thursday 09-07-2017 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 109kg
    Sitting Calf Raises: 5x10 42.5kg
    Hamstring Curls: 3x10 70kg
    Leg Extensions: 3x10 80kg

    Abs:
    Crunches
    Ab Wheel Rollouts
    Hollow hold
    Planks
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  13. #643
    Registered User iLikeFoxes's Avatar
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    Friday 09-08-2017 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 52.5kg
    Dumbbell Shoulder Press: 3x8 16kg (each hand)
    Incline Bench Press: 3x5 47.5kg
    Overhead Triceps Extension: 3x10 28kg
    Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
    Flat Dumbbell Bench Press: 3x8 20kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 35kg
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  14. #644
    Registered User iLikeFoxes's Avatar
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    Saturday 09-09-2017 - PULL


    Pull (Back/Biceps):

    Seated Rows: 3x10 55kg
    Lat Pulldowns: 3x10 55kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
    Dumbbell Bent-Over Rows: 3x10 24kg
    Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
    Dumbbell Shrugs: 3x12 34kg (each hand)
    Hammer Curls: 3x10 8kg (each hand)
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  15. #645
    Registered User iLikeFoxes's Avatar
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    Sunday 09-10-2017 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 109kg
    Leg Press Calf Raises: 5x10 69kg
    Hamstring Curls: 3x10 70kg
    Leg Extensions: 3x10 80kg

    Abs:
    Crunches
    Ab Wheel Rollouts
    Hollow hold
    Planks
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  16. #646
    Registered User iLikeFoxes's Avatar
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    Posts: 1,419
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    Monday 09-11-2017 - REST DAY
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  17. #647
    Registered User iLikeFoxes's Avatar
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    Tuesday 09-12-2017 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 52.5kg
    Dumbbell Shoulder Press: 3x8 16kg (each hand)
    Incline Bench Press: 3x5 47.5kg
    Overhead Triceps Extension: 3x10 28kg
    Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
    Flat Dumbbell Bench Press: 3x8 20kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 35kg
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  18. #648
    Registered User iLikeFoxes's Avatar
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    Posts: 1,419
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    Wednesday 09-13-2017 - PULL


    Pull (Back/Biceps):

    Seated Rows: 3x10 55kg
    Lat Pulldowns: 3x10 55kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
    Dumbbell Bent-Over Rows: 3x10 24kg
    Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
    Dumbbell Shrugs: 3x12 34kg (each hand)
    Hammer Curls: 3x10 8kg (each hand)
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  19. #649
    Registered User iLikeFoxes's Avatar
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    Thursday 09-14-2017 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 117kg
    Leg Press Calf Raises: 5x10 77kg
    Hamstring Curls: 3x10 70kg
    Leg Extensions: 3x10 80kg

    Abs:
    Crunches
    Ab Wheel Rollouts
    Hollow hold
    Planks
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  20. #650
    Registered User iLikeFoxes's Avatar
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    Posts: 1,419
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    Friday 09-15-2017 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 52.5kg
    Dumbbell Shoulder Press: 3x8 16kg (each hand)
    Incline Bench Press: 3x5 47.5kg
    Overhead Triceps Extension: 3x10 28kg
    Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
    Flat Dumbbell Bench Press: 3x8 20kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 35kg
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  21. #651
    Registered User iLikeFoxes's Avatar
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    Saturday 09-16-2017 - PULL


    Pull (Back/Biceps):

    Seated Rows: 3x10 55kg
    Lat Pulldowns: 3x10 55kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
    Dumbbell Bent-Over Rows: 3x10 24kg
    Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
    Dumbbell Shrugs: 3x12 34kg (each hand)
    Hammer Curls: 3x10 8kg (each hand)
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  22. #652
    Registered User iLikeFoxes's Avatar
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    Sunday 09-17-2017 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 117kg
    Leg Press Calf Raises: 5x10 85kg
    Hamstring Curls: 3x10 70kg
    Leg Extensions: 3x10 80kg

    Abs:
    Crunches
    Ab Wheel Rollouts
    Hollow hold
    Planks
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  23. #653
    Registered User iLikeFoxes's Avatar
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    Age: 22
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    Monday 09-18-2017 - REST DAY
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    Registered User iLikeFoxes's Avatar
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    Tuesday 09-19-2017 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 52.5kg
    Dumbbell Shoulder Press: 3x8 16kg (each hand)
    Incline Bench Press: 3x5 47.5kg
    Overhead Triceps Extension: 3x10 28kg
    Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
    Flat Dumbbell Bench Press: 3x8 20kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 35kg
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  25. #655
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    Saturday 09-20-2017 - PULL


    Pull (Back/Biceps):

    Seated Rows: 3x10 60kg
    Lat Pulldowns: 3x10 55kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
    Dumbbell Bent-Over Rows: 3x10 24kg
    Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
    Dumbbell Shrugs: 3x12 34kg (each hand)
    Hammer Curls: 3x10 10kg (each hand)
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  26. #656
    Registered User iLikeFoxes's Avatar
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    Age: 22
    Posts: 1,419
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    Thursday 09-22-2017 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 117kg
    Leg Press Calf Raises: 5x10 93kg
    Hamstring Curls: 3x10 70kg
    Leg Extensions: 3x10 80kg

    Abs:
    Crunches
    Ab Wheel Rollouts
    Hollow hold
    Planks
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    Late night workout crew
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