Approved Log Mass Building Workout Log

[Enatan]

Very impressive work on this.

I like how you hit the hammer curls on your arm day.

Hey thanks man

 

[Enatan]

Very nice job.

I like your Sunday training that takes a very good dedication.

 

[Enatan]

I hate training both on Friday and Sunday but here you are hitting both days.

Hey man I tried to structure my training for when I'm literally able to

 

[Enatan]

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

 

[Enatan]

Wednesday - 02/04/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 399 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 157 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 240 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 278 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 249 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 146 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 161 lb

 

[Enatan]

Friday - 04/04/2025 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x25, 20, 15 - W: 357 lb
• HACK SQUAT - 4x25, 20, 15 - W: 417 lb
• LEG PRESS - 4x25, 20, 15 - W: 579 lb
• DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 134 lb
• LYING LEG CURL - 4x25, 20, 15 - W: 211 lb
• SEATED CALF RAISE - 4x25, 20, 15 - W: 291 lb
• STANDING CALF RAISE - 4x25 - W: 332 lb

 

[Enatan]

Sunday - 06/04/2025 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 271 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 158 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 171 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 161 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 98 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 173 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 174 lb
• HAMMER CURLS - 3x20 - W: 99 lb
• DUMBBELL BENCH PRESS - 4x15, 12, 10, 8 - W: 149 lb

 

[Enatan]

Monday- 07/04/2024 - 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

 

[Enatan]

Wednesday - 09/04/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 399 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 157 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 240 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 278 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 249 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 146 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 161 lb

 

[Enatan]

Friday - 11/04/2025 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x25, 20, 15 - W: 362 lb
• HACK SQUAT - 4x25, 20, 15 - W: 422 lb
• LEG PRESS - 4x25, 20, 15 - W: 584 lb
• DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 139 lb
• LYING LEG CURL - 4x25, 20, 15 - W: 216 lb
• SEATED CALF RAISE - 4x25, 20, 15 - W: 296 lb
• STANDING CALF RAISE - 4x25 - W: 337 lb