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Approved Log Mass Building Workout Log

Wednesday - 13/11/2024 - 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
IMG-20240612-WA0000.jpg
 
Wednesday - 13/11/2024 - 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
View attachment 4258
Nice one 👏
 
Friday - 15/11/2024 - 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
IMG-20240425-WA0017.jpg
 
Sunday - 17/11/2024 - 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
IMG-20240713-WA0003.jpg
 
Monday- 18/11/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 216 lb
  • DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 114 lb
  • CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 170 lb
  • TRICEP DIP - 4x20, 15, 10, 8
  • SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 93 lb
  • LATERAL RAISE - 4x20, 15, 10, 8 - W: 56 lb
  • MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 169 lb
IMG-20240512-WA0015.jpg
 
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