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Approved Log Mass Building Workout Log
Friday - 12/07/2024 - WORKOUT 3 - LEGS
- BARBELL SQUAT - 4x12, 10, 8 - W: 287 lb
- HACK SQUAT - 4x12, 10, 8 - W: 347 lb
- LEG PRESS - 4x12, 10, 8 - W: 499 lb
- DUMBBELL LUNGE - 4x12, 10, 8 - W: 65 lb
- LYING LEG CURL - 4x12, 10, 8 - W: 141 lb
- SEATED CALF RAISE - 4x12, 12, 12 - W: 221 lb
- STANDING CALF RAISE - 4x12 - W: 262 lb
![IMG-20240530-WA0010.jpg IMG-20240530-WA0010.jpg](https://www.ironoverload.io/data/attachments/3/3643-eb0ef2b719d97435be27fa0f074620fd.jpg)
Approved Supporter
VIP GOLD
Friday - 12/07/2024 - WORKOUT 3 - LEGS
- BARBELL SQUAT - 4x12, 10, 8 - W: 287 lb
- HACK SQUAT - 4x12, 10, 8 - W: 347 lb
- LEG PRESS - 4x12, 10, 8 - W: 499 lb
- DUMBBELL LUNGE - 4x12, 10, 8 - W: 65 lb
- LYING LEG CURL - 4x12, 10, 8 - W: 141 lb
- SEATED CALF RAISE - 4x12, 12, 12 - W: 221 lb
- STANDING CALF RAISE - 4x12 - W: 262 lb
View attachment 3643
Massive leg day I see
![Clapping hands :clap: 👏](https://cdn.jsdelivr.net/joypixels/assets/8.0/png/unicode/64/1f44f.png)
Massive leg day I see
Hey that's right
Sunday - 14/07/2024 - WORKOUT 4 - ARMS
- CLOSE GRIP BENCH PRESS - 4x12, 10, 8, 6 - W: 216 lb
- ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 93 lb
- STRAIGHT BAR TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 119 lb
- BARBELL PREACHER CURL - 4x12, 10, 8, 6 - W: 111 lb
- INCLINE DUMBBELL CURL - 4x12, 10, 8, 6 - W: 53 lb
- CABLE CURL - 4x12, 10, 8, 6 - W: 123 lb
- SEATED BARBELL WRIST CURL - 4x12, 10, 8, 6 - W: 124 lb
![IMG-20240713-WA0003.jpg IMG-20240713-WA0003.jpg](https://www.ironoverload.io/data/attachments/3/3654-2310cbdc8cefbd4df0276d82482cef08.jpg)
Sunday - 14/07/2024 - WORKOUT 4 - ARMS
- CLOSE GRIP BENCH PRESS - 4x12, 10, 8, 6 - W: 216 lb
- ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 93 lb
- STRAIGHT BAR TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 119 lb
- BARBELL PREACHER CURL - 4x12, 10, 8, 6 - W: 111 lb
- INCLINE DUMBBELL CURL - 4x12, 10, 8, 6 - W: 53 lb
- CABLE CURL - 4x12, 10, 8, 6 - W: 123 lb
- SEATED BARBELL WRIST CURL - 4x12, 10, 8, 6 - W: 124 lb
View attachment 3654
damn arms HELLA NICE
Monday - 15/07/2024 - 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: 150 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
![IMG-20240713-WA0002.jpg IMG-20240713-WA0002.jpg](https://www.ironoverload.io/data/attachments/3/3655-3ff391f877518b7a2c139bf94ffb4047.jpg)
Wednesday - 17/07/2024 - WORKOUT 2 - BACK
- DEADLIFT - 4x12, 10, 8, 6 - W: 340 lb
- ONE ARM DUMBBELL ROW - 4x12, 10, 8, 6 - W: 99 lb
- LAT PULL DOWN - 4x12, 10, 8, 6 - W: 180 lb
- SEATED ROW - 4x12, 10, 8, 6 - W: 216 lb
- SINGLE ARM LAT PULL DOWN - 4x12, 10, 8, 6 - W: 86 lb
- HYPEREXTENSION - 4x12, 10, 8, 6
- DUMBBELL SHRUG - 4x12, 10, 8, 6 - W: 101 lb
![IMG-20240528-WA0005.jpg IMG-20240528-WA0005.jpg](https://www.ironoverload.io/data/attachments/3/3678-d177da37c28053356c5b5965a502e9b9.jpg)
Wednesday - 17/07/2024 - WORKOUT 2 - BACK
- DEADLIFT - 4x12, 10, 8, 6 - W: 340 lb
- ONE ARM DUMBBELL ROW - 4x12, 10, 8, 6 - W: 99 lb
- LAT PULL DOWN - 4x12, 10, 8, 6 - W: 180 lb
- SEATED ROW - 4x12, 10, 8, 6 - W: 216 lb
- SINGLE ARM LAT PULL DOWN - 4x12, 10, 8, 6 - W: 86 lb
- HYPEREXTENSION - 4x12, 10, 8, 6
- DUMBBELL SHRUG - 4x12, 10, 8, 6 - W: 101 lb
View attachment 3678
big back bro
Friday - 19/07/2024 - WORKOUT 3 - LEGS
- BARBELL SQUAT - 4x12, 10, 8 - W: 287 lb
- HACK SQUAT - 4x12, 10, 8 - W: 347 lb
- LEG PRESS - 4x12, 10, 8 - W: 499 lb
- DUMBBELL LUNGE - 4x12, 10, 8 - W: 65 lb
- LYING LEG CURL - 4x12, 10, 8 - W: 141 lb
- SEATED CALF RAISE - 4x12, 12, 12 - W: 221 lb
- STANDING CALF RAISE - 4x12 - W: 262 lb
![IMG-20240523-WA0007.jpg IMG-20240523-WA0007.jpg](https://www.ironoverload.io/data/attachments/3/3687-7d04eaae8c6df69bf27dec384ee53fa5.jpg)
Sunday - 21/07/2024 - WORKOUT 4 - ARMS
- CLOSE GRIP BENCH PRESS - 4x12, 10, 8, 6 - W: 206 lb
- ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 93 lb
- STRAIGHT BAR TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 109 lb
- BARBELL PREACHER CURL - 4x12, 10, 8, 6 - W: 101 lb
- INCLINE DUMBBELL CURL - 4x12, 10, 8, 6 - W: 43 lb
- CABLE CURL - 4x12, 10, 8, 6 - W: 113 lb
- SEATED BARBELL WRIST CURL - 4x12, 10, 8, 6 - W: 114 lb
![IMG-20240602-WA0000.jpg IMG-20240602-WA0000.jpg](https://www.ironoverload.io/data/attachments/3/3696-6737e50792ad7545e96fdc8afbe63a64.jpg)
Monday- 22/07/2024 - 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: 150 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
![IMG-20240424-WA0022.jpg IMG-20240424-WA0022.jpg](https://www.ironoverload.io/data/attachments/3/3697-5266414593c9cb6f7cc71a9fc0abb7f8.jpg)
Wednesday - 24/07/2024 - WORKOUT 2 - BACK
- DEADLIFT - 4x12, 10, 8, 6 - W: 340 lb
- ONE ARM DUMBBELL ROW - 4x12, 10, 8, 6 - W: 99 lb
- LAT PULL DOWN - 4x12, 10, 8, 6 - W: 180 lb
- SEATED ROW - 4x12, 10, 8, 6 - W: 189 lb
- SINGLE ARM LAT PULL DOWN - 4x12, 10, 8, 6 - W: 86 lb
- HYPEREXTENSION - 4x12, 10, 8, 6
- DUMBBELL SHRUG - 4x12, 10, 8, 6 - W: 101 lb
![IMG-20240709-WA0007.jpg IMG-20240709-WA0007.jpg](https://www.ironoverload.io/data/attachments/3/3720-71ee1de182229954a9d9eeb319d661da.jpg)
Wednesday - 24/07/2024 - WORKOUT 2 - BACK
- DEADLIFT - 4x12, 10, 8, 6 - W: 340 lb
- ONE ARM DUMBBELL ROW - 4x12, 10, 8, 6 - W: 99 lb
- LAT PULL DOWN - 4x12, 10, 8, 6 - W: 180 lb
- SEATED ROW - 4x12, 10, 8, 6 - W: 189 lb
- SINGLE ARM LAT PULL DOWN - 4x12, 10, 8, 6 - W: 86 lb
- HYPEREXTENSION - 4x12, 10, 8, 6
- DUMBBELL SHRUG - 4x12, 10, 8, 6 - W: 101 lb
View attachment 3720
real big back
@Enatan
Approved Supporter
VIP GOLD
Wednesday - 24/07/2024 - WORKOUT 2 - BACK
- DEADLIFT - 4x12, 10, 8, 6 - W: 340 lb
- ONE ARM DUMBBELL ROW - 4x12, 10, 8, 6 - W: 99 lb
- LAT PULL DOWN - 4x12, 10, 8, 6 - W: 180 lb
- SEATED ROW - 4x12, 10, 8, 6 - W: 189 lb
- SINGLE ARM LAT PULL DOWN - 4x12, 10, 8, 6 - W: 86 lb
- HYPEREXTENSION - 4x12, 10, 8, 6
- DUMBBELL SHRUG - 4x12, 10, 8, 6 - W: 101 lb
View attachment 3720
Man, you're huge
![Astonished face :astonished: 😲](https://cdn.jsdelivr.net/joypixels/assets/8.0/png/unicode/64/1f632.png)
Man, you're huge
LoL
Friday - 26/07/2024 - WORKOUT 3 - LEGS
- BARBELL SQUAT - 4x12, 10, 8 - W: 287 lb
- HACK SQUAT - 4x12, 10, 8 - W: 347 lb
- LEG PRESS - 4x12, 10, 8 - W: 499 lb
- DUMBBELL LUNGE - 4x12, 10, 8 - W: 65 lb
- LYING LEG CURL - 4x12, 10, 8 - W: 141 lb
- SEATED CALF RAISE - 4x12, 12, 12 - W: 221 lb
- STANDING CALF RAISE - 4x12 - W: 262 lb
![IMG-20240614-WA0004.jpg IMG-20240614-WA0004.jpg](https://www.ironoverload.io/data/attachments/3/3738-01576d8614dee256970d6c6647201d28.jpg)