Approved Log Mass Building Workout Log

[Enatan]

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

Hey man I appreciate the encouragement

 

[Enatan]

@Enatan looking massive man. The food looks good too

Hey thanks man

 

[Enatan]

Wednesday - 21/05/2024 - WORKOUT 2 - BACK

• 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

 

[ROIDDERS]

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

ahah that is funny. no Karen's at your gym to yell at you to put the shirt on

 

[25homes]

Great pics

 

[Enatan]

ahah that is funny. no Karen's at your gym to yell at you to put the shirt on

Any Karen that walks into the gym will immediately know to behave or else

 

[Enatan]

Great pics

Hey thanks man

 

[Enatan]

Wednesday - 23/05/2024 - WORKOUT 2 - BACK

• 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

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