iLikeFoxes' Workout Log

**iLikeFoxes** · 05-12-2018, 03:44 PM

Saturday 05-12-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
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** · 05-14-2018, 05:05 PM

Sunday 05-13-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 133kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 80kg

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

**iLikeFoxes** · 05-14-2018, 05:08 PM

Monday 05-14-2018 - REST DAY

**iLikeFoxes** · 05-15-2018, 04:03 PM

Tuesday 05-15-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
Dumbbell Shoulder Press: 3x8 18kg (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** · 05-16-2018, 03:58 PM

Wednesday 05-16-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 38kg (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** · 05-18-2018, 03:53 PM

Thursday 05-17-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 133kg
Hamstring Curls: 3x10 70kg
Leg Extensions: 3x10 80kg

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

**iLikeFoxes** · 05-18-2018, 03:54 PM

Friday 05-18-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
Dumbbell Shoulder Press: 3x8 18kg (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** · 05-19-2018, 03:55 PM

Saturday 05-19-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 65kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 38kg (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** · 05-20-2018, 03:40 PM

Sunday 05-20-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 133kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 80kg

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

**iLikeFoxes** · 05-20-2018, 03:42 PM

Monday 05-21-2018 - REST DAY

**iLikeFoxes** · 05-22-2018, 04:03 PM

Tuesday 05-22-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 55kg
Dumbbell Shoulder Press: 3x8 18kg (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** · 05-23-2018, 03:52 PM

Wednesday 05-23-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 60kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 38kg (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** · 05-24-2018, 03:38 PM

Thursday 05-24-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 149kg
Leg Press Calf Raises: 5x10 133kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 80kg

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

**iLikeFoxes** · 05-25-2018, 04:05 PM

Friday 05-25-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 52.5kg
Dumbbell Shoulder Press: 3x8 18kg (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** · 05-26-2018, 03:53 PM

Saturday 05-26-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 60kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
Dumbbell Bent-Over Rows: 3x10 28kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 38kg (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** · 05-27-2018, 03:33 PM

Sunday 05-27-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 141kg
Leg Press Calf Raises: 5x10 133kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 80kg

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

**iLikeFoxes** · 05-27-2018, 04:07 PM

Monday 05-28-2018 - REST DAY

**iLikeFoxes** · 05-29-2018, 04:00 PM

Tuesday 05-29-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 52.5kg
Dumbbell Shoulder Press: 3x8 18kg (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** · 05-30-2018, 03:53 PM

Wednesday 05-30-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 60kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
T-Bar Rows 3x10 20kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 38kg (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** · 05-31-2018, 03:49 PM

Thursday 05-31-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 141kg
Leg Press Calf Raises: 5x10 133kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 80kg

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

**iLikeFoxes** · 06-01-2018, 03:58 PM

Friday 06-01-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 52.5kg
Dumbbell Shoulder Press: 3x8 18kg (each hand)
Dumbbell Incline Bench Press: 3x8 20kg (each hand)
Overhead Triceps Extension: 3x10 32kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 06-02-2018, 03:52 PM

Saturday 06-02-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 60kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
T-Bar Rows 3x10 22.5kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 38kg (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** · 06-03-2018, 03:47 PM

Sunday 06-03-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 141kg
Leg Press Calf Raises: 5x10 125kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 80kg

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

**iLikeFoxes** · 06-03-2018, 03:48 PM

Monday 06-04-2018 - REST DAY

**iLikeFoxes** · 06-05-2018, 03:48 PM

Tuesday 06-05-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 52.5kg
Dumbbell Shoulder Press: 3x8 18kg (each hand)
Dumbbell Incline Bench Press: 3x8 20kg (each hand)
Overhead Triceps Extension: 3x10 32kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 06-06-2018, 03:49 PM

Wednesday 06-06-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 60kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
T-Bar Rows 3x10 25kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 38kg (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** · 06-07-2018, 04:02 PM

Thursday 06-07-2018 - LEGS

Legs (Quad/Ham/Calves):

Seated Leg Press: 3x10 141kg
Leg Press Calf Raises: 5x10 125kg
Hamstring Curls: 3x10 65kg
Leg Extensions: 3x10 80kg

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

**iLikeFoxes** · 06-08-2018, 03:40 PM

Friday 06-08-2018 - PUSH

Push (Chest/Triceps/Shoulders):

Flat Bench Press: 3x5 52.5kg
Dumbbell Shoulder Press: 3x8 18kg (each hand)
Dumbbell Incline Bench Press: 3x8 20kg (each hand)
Overhead Triceps Extension: 3x10 32kg
Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
Dumbbell Flat Bench Press: 3x8 22kg (each hand)
Rope Pushdowns (circuit machine): 3x10 30kg

**iLikeFoxes** · 06-09-2018, 03:52 PM

Saturday 06-09-2017 - PULL

Pull (Back/Biceps):
Seated Rows: 3x10 60kg
Lat Pulldowns: 3x10 60kg
Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
T-Bar Rows 3x10 25kg
Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
Dumbbell Shrugs: 3x12 38kg (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** · 06-09-2018, 05:49 PM

I'll stop this log now, I created an Excel document that is easier to maintain than this thread, thanks for all the people who gave feedback though!

Thread: iLikeFoxes' Workout Log

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