Hey man I appreciate the encouragement
Approved Log Mass Building Workout Log
- Thread starter Enatan
- Start date
Hey thanks man
Wednesday - 21/05/2024 - WORKOUT 2 - BACK
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
- DEADLIFT - 4x20, 15, 12, 10 - W: 404 lb
- ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 65lb
- 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
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
ahah that is funny. no Karen's at your gym to yell at you to put the shirt on
Hey thanks man
Wednesday - 23/05/2024 - WORKOUT 2 - BACK
Breakfast:
- Protein smoothie (1 scoop whey, 1 banana, 1 tbsp peanut butter, oats, spinach, almond milk)
- 1 boiled egg
Snack (Pre-workout):
- Banana
- Small handful trail mix
Lunch (Post-workout):
- Grilled chicken wrap with hummus, lettuce, tomato
- Baked sweet potato fries
Snack:
- Hard-boiled eggs (2)
- Baby carrots with hummus
Dinner:
- Shrimp stir-fry with bell peppers, onion, zucchini
- Jasmine rice
- Light soy sauce or coconut aminos
- DEADLIFT - 4x20, 15, 12, 10 - W: 409 lb
- ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 65 lb
- LAT PULL DOWN - 4x25, 20, 15, 12 - W: 245 lb
- T-BAR ROW - 4x25, 20, 15, 12 - W: 283 lb
- SEATED ROW - 4x25, 20, 15, 12 - W: 254 lb
- SINGLE ARM LAT PULL DOWN - 4x25, 20, 15, 12 - W: 151 lb
- HYPEREXTENSION - 4x25, 20, 15, 12
- DUMBBELL SHRUG - 4x25, 20, 15, 12 - W: 166 lb
Breakfast:
- Protein smoothie (1 scoop whey, 1 banana, 1 tbsp peanut butter, oats, spinach, almond milk)
- 1 boiled egg
Snack (Pre-workout):
- Banana
- Small handful trail mix
Lunch (Post-workout):
- Grilled chicken wrap with hummus, lettuce, tomato
- Baked sweet potato fries
Snack:
- Hard-boiled eggs (2)
- Baby carrots with hummus
Dinner:
- Shrimp stir-fry with bell peppers, onion, zucchini
- Jasmine rice
- Light soy sauce or coconut aminos
Sunday - 25/05/2025 - WORKOUT 4 - ARMS
Breakfast:
- Veggie omelet (3 eggs, mushrooms, spinach, tomato)
- 1 slice Ezekiel bread
- Orange or grapefruit
Snack (Pre-workout):
- Protein bar or protein oats
- Coffee or tea
Lunch (Post-workout):
- Chicken or tempeh burrito bowl (rice, black beans, guac, salsa, veggies)
Snack:
- Low-fat string cheese
- Rice cakes with honey
Dinner:
- Baked cod or lean pork loin
- Roasted veggies (carrots, Brussels sprouts)
- Couscous or lentils
- CLOSE GRIP BENCH PRESS - 4x25, 20, 15, 10 - W: 281 lb
- ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x25, 20, 15, 10 - W: 168 lb
- STRAIGHT BAR TRICEP EXTENSION - 4x25, 20, 15, 10 - W: 181 lb
- BARBELL PREACHER CURL - 4x25, 20, 15, 10 - W: 171 lb
- INCLINE DUMBBELL CURL - 4x25, 20, 15, 10 - W: 108 lb
- CABLE CURL - 4x25, 20, 15, 10 - W: 183 lb
- SEATED BARBELL WRIST CURL - 4x25, 20, 15, 10 - W: 184 lb
- HAMMER CURLS - 3x25 - W: 109 lb
- DUMBBELL BENCH PRESS - 4x20, 15, 12, 10 - W: 159 lb
Breakfast:
- Veggie omelet (3 eggs, mushrooms, spinach, tomato)
- 1 slice Ezekiel bread
- Orange or grapefruit
Snack (Pre-workout):
- Protein bar or protein oats
- Coffee or tea
Lunch (Post-workout):
- Chicken or tempeh burrito bowl (rice, black beans, guac, salsa, veggies)
Snack:
- Low-fat string cheese
- Rice cakes with honey
Dinner:
- Baked cod or lean pork loin
- Roasted veggies (carrots, Brussels sprouts)
- Couscous or lentils
Monday- 26/05/2024 - WORKOUT 1 - CHEST & SHOULDERS
- 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
- 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
- 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
Wednesday - 28/05/2024 - WORKOUT 2 - BACK
- 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
- DEADLIFT - 4x20, 15, 12, 10 - W: 409 lb
- ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 65 lb
- LAT PULL DOWN - 4x25, 20, 15, 12 - W: 245 lb
- T-BAR ROW - 4x25, 20, 15, 12 - W: 283 lb
- SEATED ROW - 4x25, 20, 15, 12 - W: 254 lb
- SINGLE ARM LAT PULL DOWN - 4x25, 20, 15, 12 - W: 151 lb
- HYPEREXTENSION - 4x25, 20, 15, 12
- DUMBBELL SHRUG - 4x25, 20, 15, 12 - W: 166 lb
- 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
Friday - 30/05/2025 - WORKOUT 3 - LEGS
Friday – Legs + Core
Breakfast:
- Protein smoothie (1 scoop whey, 1 banana, 1 tbsp peanut butter, oats, spinach, almond milk)
- 1 boiled egg
Snack (Pre-workout):
- Banana
- Small handful trail mix
Lunch (Post-workout):
- Grilled chicken wrap with hummus, lettuce, tomato
- Baked sweet potato fries
Snack:
- Hard-boiled eggs (2)
- Baby carrots with hummus
Dinner:
- Shrimp stir-fry with bell peppers, onion, zucchini
- Jasmine rice
- Light soy sauce or coconut aminos
- BARBELL SQUAT - 4x25, 20, 15 - W: 367 lb
- HACK SQUAT - 4x25, 20, 15 - W: 427 lb
- LEG PRESS - 4x25, 20, 15 - W: 589 lb
- DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 144 lb
- LYING LEG CURL - 4x25, 20, 15 - W: 221 lb
- SEATED CALF RAISE - 4x25, 20, 15 - W: 301 lb
- STANDING CALF RAISE - 4x25 - W: 342 lb
Friday – Legs + Core
Breakfast:
- Protein smoothie (1 scoop whey, 1 banana, 1 tbsp peanut butter, oats, spinach, almond milk)
- 1 boiled egg
Snack (Pre-workout):
- Banana
- Small handful trail mix
Lunch (Post-workout):
- Grilled chicken wrap with hummus, lettuce, tomato
- Baked sweet potato fries
Snack:
- Hard-boiled eggs (2)
- Baby carrots with hummus
Dinner:
- Shrimp stir-fry with bell peppers, onion, zucchini
- Jasmine rice
- Light soy sauce or coconut aminos
