Approved Log Mass Building Workout Log

[ceo]

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

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 261 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 159 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 215 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 138 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 101 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 214 lb

Monday – Push Day (Chest/Shoulders/Triceps)

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 bros You looking really strong on this update, lots of different foods and really good. I like to scrambled eggs.

 

[ROIDDERS]

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

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 261 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 159 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 215 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 138 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 101 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 214 lb

Monday – Push Day (Chest/Shoulders/Triceps)

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 Nice job on this. The dinner looks fantastic and I like the breakfast and other Foods as well.

 

[Ulter]

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

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 261 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 159 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 215 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 138 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 101 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 214 lb

Monday – Push Day (Chest/Shoulders/Triceps)

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 job on this update. The lunch and snack looked tremendous and I love your breakfast.

 

[2Thick]

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

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 261 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 159 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 215 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 138 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 101 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 214 lb

Monday – Push Day (Chest/Shoulders/Triceps)

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 Gotta love this layout that you have.

Dinner, looks fantastic. And the lunch is also delicious looking.

 

[Enatan]

any pics you got to share of food please

 

[Enatan]

@Enatan Gotta love this layout that you have.

Dinner, looks fantastic. And the lunch is also delicious looking.

Hey man thanks

 

[Enatan]

@Enatan Great job on this update. The lunch and snack looked tremendous and I love your breakfast.

Appreciate you man

 

[Enatan]

@Enatan Bro, this a championship update. I like it. The chicken and quinoa is perfect.

Hey man thanks

 

[Enatan]

Dips i always add into chest day, great pump.

Hey thanks man

 

[Enatan]

@entan Proud of you man. Really nice different foods on this. The dinner looks fantastic.

Thanks man

 

[Enatan]

Wednesday - 30/04/2024 - 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

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]

Dumbbell bench total weight?

Yes man total weight

 

[Jayne Scott]

Wednesday - 30/04/2024 - 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

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
View attachment 4880

Strongman workouts

 

[RoySimpson]

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

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 261 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 159 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 215 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 138 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 101 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 214 lb

Monday – Push Day (Chest/Shoulders/Triceps)

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 add some pics to the log bro!

 

[ballin2504]

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

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 261 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 159 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 215 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 138 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 101 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 214 lb

Monday – Push Day (Chest/Shoulders/Triceps)

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 thats a damn good day of eating man. A lot of good food

 

[Enatan]

Strongman workouts

 

[Enatan]

@Enatan thats a damn good day of eating man. A lot of good food

Hey thanks man

 

[Enatan]

Friday - 02/05/2025 - WORKOUT 3 - LEGS

• 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