Approved Log Mass Building Workout Log

[Enatan]

amazing updates going into the weekend

Hey thanks man

 

[Enatan]

this is definitely the way to go keep it up

Hey thanks

 

[Enatan]

you won't go wrong with high quality training like this

Hey I appreciate it man

 

[Enatan]

I love to see your success keep it up

Hey thanks man

 

[Enatan]

nice job on this you keep getting stronger and stronger

Hey man thanks

 

[Enatan]

you are definitely my hero keep it up

Hey man I appreciate it

 

[Enatan]

here the way it should be done good consistency

Hey thanks man

 

[Enatan]

thank you for this update you're pushing some big-time weight

Hey thanks man

 

[Jayne Scott]

Great update

 

[Enatan]

Great update

Hey thanks

 

[Enatan]

Monday- 07/10/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 201 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 99 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 155 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 78 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 41 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 154 lb

 

[Enatan]

Wednesday - 09/10/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 355 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 114 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 195 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 233 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 204 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 101 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 116 lb

 

[Enatan]

Friday - 11/10/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x20, 15, 12 - W: 302 lb
• HACK SQUAT - 4x20, 15, 12 - W: 362 lb
• LEG PRESS - 4x20, 15, 12 - W: 524 lb
• DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 80 lb
• LYING LEG CURL - 4x20, 15, 12 - W: 156 lb
• SEATED CALF RAISE - 4x20, 15, 15 - W: 236 lb
• STANDING CALF RAISE - 4x20 - W: 277 lb

 

[Enatan]

Sunday - 13/10/2024 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 216 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 103 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 119 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 111 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 53 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 123 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 124 lb
• HAMMER CURLS - 3x15 - W: 54 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 104 lb

 

[Enatan]

Monday- 14/10/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 201 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 99 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 155 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 78 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 41 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 154 lb

 

[Enatan]

Wednesday - 16/10/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 355 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 114 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 195 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 233 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 204 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 101 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 116 lb

 

[ceo]

Bros nice job on this training keep it up

 

[ROIDDERS]

I love that you keep your exercise is smart

 

[chesty]

excellent work on the diet as well

 

[Ulter]

love to see your log updates keep it up