Approved Log Mass Building Workout Log

[Enatan]

Sunday - 03/11/2024 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 221 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 108 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 124 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 116 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 58 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 128 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 129 lb
• HAMMER CURLS - 3x15 - W: 59 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 109 lb

 

[Ulter]

you're getting in some nice volume on this training

 

[e2]

very impressive work as usual

 

[2Thick]

keep the grind going into the weekend

 

[Vadim Fedorov]

awesome job on these sets and Reps

 

[wootoom]

thank you so much for posting this log it's very inspirational

 

[Enatan]

you're getting in some nice volume on this training

Hey man, I'm defo tryin' thanks

 

[Enatan]

thank you so much for posting this log it's very inspirational

Hey man thanks

 

[Enatan]

awesome job on these sets and Reps

Hey thanks man

 

[Enatan]

keep the grind going into the weekend

Hey man for sure

 

[Enatan]

very impressive work as usual

Hey thanks man

 

[Enatan]

Bros great job on this training

Hey man thanks

 

[Enatan]

kicking ass as always we love it

Hey thanks man

 

[Enatan]

keep up the good work that's great heart and hustle

Hey thanks man

 

[Enatan]

Monday- 04/11/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 211 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 109 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 165 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 88 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 51 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 164 lb

 

[Enatan]

Wednesday - 06/11/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 360 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 119 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 200 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 238 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 209 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 106 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 121 lb

 

[Enatan]

Friday - 08/11/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x20, 15, 12 - W: 317 lb
• HACK SQUAT - 4x20, 15, 12 - W: 377 lb
• LEG PRESS - 4x20, 15, 12 - W: 539 lb
• DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 94 lb
• LYING LEG CURL - 4x20, 15, 12 - W: 171 lb
• SEATED CALF RAISE - 4x20, 15, 15 - W: 251 lb
• STANDING CALF RAISE - 4x20 - W: 292 lb

 

[Enatan]

Sunday - 10/11/2024 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 226 llb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 113 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 129 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 121 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 63 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 133 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 134 lb
• HAMMER CURLS - 3x15 - W: 64 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 114 lb

 

[Enatan]

Monday- 11/11/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 211 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 109 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 165 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 88 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 51 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 164 lb

 

[Austin316]

Bros you got some amazing genetics those arms are huge