Approved Log Mass Building Workout Log

[Enatan]

@Enatan dinner is looking perfect. i love the brown rice and ginger sauce.

avocado slices are also on point. love this !

Hey man thanks

 

[Enatan]

@Enatan you are working out like crazy. keep pumping it hard. you are a good dude with talent!

Hey I appreciate it man

 

[Enatan]

@Enatan You look fantastic man. I wish I was allowed to go shirtless in my gym. They would yell at you and kick you out for something like that. Where I trained But you definitely have a fantastic physique.

Hey man I literally had to fight my way to be able to go shirtless in the gym lol, but thanks man

 

[Enatan]

I wanna see a vid of the 20 reps with 160+ DB rows

Hey man I'll try to

 

[Enatan]

@Enatan Bros. You lookin really good on this. You pumping some good weights, keep up the good work and keep pushing things.

Hey man thanks

 

[Enatan]

@Enatan bro you a true champion. keep the lean steak going. but why only 6oz? should be pushing 20oz +

Gotcha on the beef man thanks

 

[Enatan]

lifting hard more mela pics

 

[Noah Wixx]

Wednesday - 14/05/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 404 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 162 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 245 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 283 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 254 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 151 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 166 lb

View attachment 4919
Wednesday – Pull Day (Back/Biceps/Core)

Breakfast:
- Oatmeal (1 cup cooked oats)
- 1 scoop protein mixed in
- Chopped apple + cinnamon
- Walnuts (1 tbsp)

Snack (Pre-workout):
- Rice cakes (2) with almond butter
- Black coffee

Lunch (Post-workout):
- Ground turkey (6 oz)
- Sweet potato (1 medium)
- Sauteed green beans
- Avocado slices

Snack:
- Cottage cheese (1/2 cup)
- Pineapple chunks

Dinner:
- Lean steak (6 oz) or tofu
- Mixed veggie stir-fry
- Brown rice or cauliflower rice
- Soy-ginger sauce

Beast mode lets go!

 

[RoySimpson]

Wednesday - 14/05/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 404 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 162 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 245 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 283 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 254 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 151 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 166 lb

View attachment 4919
Wednesday – Pull Day (Back/Biceps/Core)

Breakfast:
- Oatmeal (1 cup cooked oats)
- 1 scoop protein mixed in
- Chopped apple + cinnamon
- Walnuts (1 tbsp)

Snack (Pre-workout):
- Rice cakes (2) with almond butter
- Black coffee

Lunch (Post-workout):
- Ground turkey (6 oz)
- Sweet potato (1 medium)
- Sauteed green beans
- Avocado slices

Snack:
- Cottage cheese (1/2 cup)
- Pineapple chunks

Dinner:
- Lean steak (6 oz) or tofu
- Mixed veggie stir-fry
- Brown rice or cauliflower rice
- Soy-ginger sauce

@Enatan looking absolutely jacked!

 

[Enatan]

@Enatan looking absolutely jacked!

Hey man jacked is the way to go!

 

[Enatan]

Beast mode lets go!

I feel you man

 

[Enatan]

Monday- 19/05/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 266 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 164 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 220 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 143 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 106 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 219 lb

Breakfast:
- 3 scrambled eggs
- 1 slice whole grain toast
- 1 banana
- 1 tbsp peanut butter
- Coffee or green tea

Snack (Pre-workout):
- Greek yogurt (plain, 2%)
- 1/2 cup granola
- Handful of blueberries

Lunch (Post-workout):
- Grilled chicken breast (6 oz)
- Quinoa (1 cup cooked)
- Roasted broccoli & bell peppers
- Olive oil drizzle

Snack:
- Protein shake (1 scoop whey, 1 banana, almond milk)
- Handful of almonds

Dinner:
- Baked salmon (6 oz)
- Brown rice (1 cup)
- Steamed spinach with garlic
- Small mixed green salad with vinaigrette

 

[ballin2504]

Wednesday - 14/05/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 404 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 162 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 245 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 283 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 254 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 151 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 166 lb

View attachment 4919
Wednesday – Pull Day (Back/Biceps/Core)

Breakfast:
- Oatmeal (1 cup cooked oats)
- 1 scoop protein mixed in
- Chopped apple + cinnamon
- Walnuts (1 tbsp)

Snack (Pre-workout):
- Rice cakes (2) with almond butter
- Black coffee

Lunch (Post-workout):
- Ground turkey (6 oz)
- Sweet potato (1 medium)
- Sauteed green beans
- Avocado slices

Snack:
- Cottage cheese (1/2 cup)
- Pineapple chunks

Dinner:
- Lean steak (6 oz) or tofu
- Mixed veggie stir-fry
- Brown rice or cauliflower rice
- Soy-ginger sauce

@Enatan looking massive man. The food looks good too

 

[Tiger Khan]

Monday- 19/05/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 266 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 164 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 220 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 143 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 106 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 219 lb

Breakfast:
- 3 scrambled eggs
- 1 slice whole grain toast
- 1 banana
- 1 tbsp peanut butter
- Coffee or green tea

Snack (Pre-workout):
- Greek yogurt (plain, 2%)
- 1/2 cup granola
- Handful of blueberries

Lunch (Post-workout):
- Grilled chicken breast (6 oz)
- Quinoa (1 cup cooked)
- Roasted broccoli & bell peppers
- Olive oil drizzle

Snack:
- Protein shake (1 scoop whey, 1 banana, almond milk)
- Handful of almonds

Dinner:
- Baked salmon (6 oz)
- Brown rice (1 cup)
- Steamed spinach with garlic
- Small mixed green salad with vinaigrette

@Enatan Great work so far bro....keep killing it.........

 

[ceo]

Hey man thanks

IO love!

 

[Ulter]

Hey I appreciate it man

We appreciate you as well.

 

[2Thick]

Hey man thanks

love you dude!

 

[Enatan]

love you dude!

Hey man back at ya'

 

[Enatan]

We appreciate you as well.

Hey thanks man

 

[Enatan]

IO love!