iLikeFoxes' Workout Log

**iLikeFoxes** · 06-26-2017, 03:13 PM

Monday 06-26-2017 - 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** · 06-26-2017, 03:39 PM

Tuesday 06-27-2017 - REST DAY

**iLikeFoxes** · 06-28-2017, 04:09 PM

Wednesday 06-28-2017 - 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** · 06-29-2017, 03:59 PM

Thursday 06-29-2017 - 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** · 06-30-2017, 03:51 PM

Friday 06-30-2017 - 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** · 07-01-2017, 04:14 PM

Saturday 07-01-2017 - 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** · 07-02-2017, 04:03 PM

Sunday 07-02-2017 - 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** · 07-03-2017, 03:55 PM

Monday 07-03-2017 - 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** · 07-04-2017, 03:45 PM

Tuesday 07-04-2017 - REST DAY

**iLikeFoxes** · 07-05-2017, 04:02 PM

Wednesday 07-05-2017 - 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** · 07-06-2017, 03:48 PM

Thursday 07-07-2017 - 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** · 07-07-2017, 03:27 PM

Friday 07-07-2017 - LEGS

Legs (Quad/Ham/Calves):

Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg
Seated Leg Press: 3x10 69kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 07-08-2017, 03:57 PM

Saturday 07-08-2017 - 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** · 07-09-2017, 03:46 PM

Sunday 07-09-2017 - 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** · 07-10-2017, 03:35 PM

Monday 07-10-2017 - LEGS

Legs (Quad/Ham/Calves):

Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 85kg
Sitting Calf Raises: 5x10 40kg
Seated Leg Press: 3x10 77kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 07-10-2017, 03:35 PM

Tuesday 07-11-2017 - REST DAY

**iLikeFoxes** · 07-12-2017, 03:38 PM

Wednesday 07-12-2017 - 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** · 07-14-2017, 03:36 PM

Friday 07-14-2017 - LEGS

Legs (Quad/Ham/Calves):

Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 80kg
Sitting Calf Raises: 5x10 40kg
Seated Leg Press: 3x10 77kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 07-15-2017, 03:58 PM

Saturday 07-15-2017 - 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** · 07-16-2017, 03:37 PM

Sunday 07-16-2017 - 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** · 07-17-2017, 04:09 PM

Monday 07-17-2017 - LEGS

Legs (Quad/Ham/Calves):

Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 80kg
Sitting Calf Raises: 5x10 40kg
Seated Leg Press: 3x10 77kg

Abs: Planks, Hollow Hold

**iLikeFoxes** · 07-17-2017, 04:10 PM

Tuesday 07-18-2017 - REST DAY

**iLikeFoxes** · 07-19-2017, 03:51 PM

Wednesday 07-19-2017 - 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** · 07-20-2017, 03:32 PM

Thursday 07-20-2017 - PULL

Pull (Back/Biceps):

Lat Pulldowns: 3x10 50kg
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** · 07-21-2017, 03:29 PM

Friday 07-21-2017 - LEGS

Legs (Quad/Ham/Calves):

Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 80kg
Sitting Calf Raises: 5x10 40kg
Seated Leg Press: 3x10 77kg

Abs: Planks, Hollow Hold

Last day of cut!

**iLikeFoxes** · 07-22-2017, 03:26 PM

Saturday 07-22-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 45kg
Dumbbell Shoulder Press: 3x8 14kg (each hand)
Incline Bench Press: 3x5 37.5kg
Overhead Triceps Extension: 3x10 24kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Flat Dumbbell Bench Press: 3x8 16kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

First day of bulk

**iLikeFoxes** · 07-23-2017, 03:39 PM

Sunday 07-23-2017 - 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)
Dumbbell Shrugs: 3x12 26kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

**iLikeFoxes** · 07-24-2017, 04:01 PM

Monday 07-25-2017 - LEGS

Legs (Quad/Ham/Calves):

Pause Barbell Squats: 3x5 35kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 80kg
Sitting Calf Raises: 5x10 40kg
Seated Leg Press: 3x10 77kg

Abs:
Lying Leg Raises
Crunches
Planks
Hollow Hold

**iLikeFoxes** · 07-26-2017, 03:45 PM

Wednesday 07-26-2017 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 45kg
Dumbbell Shoulder Press: 3x8 14kg (each hand)
Incline Bench Press: 3x5 40kg
Overhead Triceps Extension: 3x10 24kg
Dumbbell Side Lateral Raise: 3x10 8kg (each hand)
Flat Dumbbell Bench Press: 3x8 16kg (each hand)
Rope Pushdowns (circuit machine): 3x10 35kg

**iLikeFoxes** · 07-27-2017, 03:50 PM

Thursday 07-27-2017 - 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)
Dumbbell Shrugs: 3x12 28kg (each hand)
Hammer Curls: 3x10 8kg (each hand)

Thread: iLikeFoxes' Workout Log

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