Approved Log Mass Building Workout Log

Enatan said:

Monday- 31/03/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 256 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 154 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 210 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 133 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 96 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 209 lb

View attachment 4802

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@Enatan Fantastic job on this. You are looking fantastic. The arms are looking terrific.

Looks like you not only have a bicep a tricep, but you have a third muscle popping out as well, that is crazy.

2Thick said:

@Enatan Fantastic job on this. You are looking fantastic. The arms are looking terrific.

Looks like you not only have a bicep a tricep, but you have a third muscle popping out as well, that is crazy.

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Last update was in 2024 i see.

2Thick said:

@Enatan Fantastic job on this. You are looking fantastic. The arms are looking terrific.

Looks like you not only have a bicep a tricep, but you have a third muscle popping out as well, that is crazy.

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Hey thanks man

Wednesday - 23/04/2024 - 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

I'm dropping my meals plan as promised.
My daily calorie - between 2,500–2,700 with a macronutrient split around 40% carbs / 30% protein / 30% fats.

Hydration: 3–4L water/day
Supplements: Whey protein, creatine monohydrate (5g/day), multivitamin

Pre-workout meal: Ideally eaten 60–90 min before training

Post-workout meal/shake: Within 30–60 min after session

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

Ulter said:

@Enatan looks really good man! arms are looking nice.

veins are popping out of your arms and muscles are getting more ripped !

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Hey man thanks

ROIDDERS said:

@Enatan You are a true champion for sure.
I love this type of training, you're doing, look at your arms, they're getting bigger and bigger as you go.

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Thanks man

BodyMonster34 said:

@Enatan Bro, that's the way to do dips. You a big boy for sure. And I like the 45 degree angle that perfect.

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Hey man thanks

Enatan said:

Wednesday - 23/04/2024 - 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

I'm dropping my meals plan as promised.
My daily calorie - between 2,500–2,700 with a macronutrient split around 40% carbs / 30% protein / 30% fats.

Hydration: 3–4L water/day
Supplements: Whey protein, creatine monohydrate (5g/day), multivitamin

Pre-workout meal: Ideally eaten 60–90 min before training

Post-workout meal/shake: Within 30–60 min after session

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

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@Enatan nice work man. I really like the food here

Enatan said:

First off, thanks all for the truly warm welcome.

I'll be dropping my mass building workout log starting from today.

Here's my workout summary:

Goal: Build Muscle
Days/Week: 4 Days (M,W, F, Su)
Program Duration: 12 weeks
Equipment: Barbell, Cables, Dumbbells, Machines


Sunday - 04/28/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x12, 10, 8, 6 - W: 196 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 94 lb
• CABLE CROSSOVER - 4x12, 10, 8, 6 - W: 91 lb
• TRICEP DIP - 4x12, 10, 8, 6
• SEATED DUMBBELL PRESS - 4x12, 10, 8, 6 - w: 73 lb
• LATERAL RAISE - 4x12, 10, 8, 6 - W: 36 lb
• MACHINE REVERSE FLY - 4x12, 10, 8, 6 - W: 149 lb

(DB Bench Press)
View attachment 3171

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@Enatan looking strong bro keep the log coming!