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Approved Log Mass Building Workout Log

Wednesday - 27/11/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x20, 15, 12, 10 - W: 370 lb
  • ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 129 lb
  • LAT PULL DOWN - 4x20, 15, 12, 10 - W: 210 lb
  • T-BAR ROW - 4x20, 15, 12, 10 - W: 248 lb
  • SEATED ROW - 4x20, 15, 12, 10 - W: 219 lb
  • SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 116 lb
  • HYPEREXTENSION - 4x20, 15, 12, 10
  • DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 131 lb
IMG-20240618-WA0010.jpg
 
Friday - 29/11/2024 - WORKOUT 3 - LEGS
  • BARBELL SQUAT - 4x20, 15, 12 - W: 322 lb
  • HACK SQUAT - 4x20, 15, 12 - W: 382 lb
  • LEG PRESS - 4x20, 15, 12 - W: 544 lb
  • DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 99 lb
  • LYING LEG CURL - 4x20, 15, 12 - W: 176 lb
  • SEATED CALF RAISE - 4x20, 15, 15 - W: 256 lb
  • STANDING CALF RAISE - 4x20 - W: 297 lb
IMG-20240530-WA0010.jpg
 
Sunday - 01/12/2024 - WORKOUT 4 - ARMS

  • CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 236 lb
  • ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 123 lb
  • STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 139 lb
  • BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 131 lb
  • INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 73 lb
  • CABLE CURL - 4x20, 15, 10, 8 - W: 143 lb
  • SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 144 lb
  • HAMMER CURLS - 3x15 - W: 74 lb
  • DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 124 lb
IMG-20240525-WA0004.jpg
 
Monday- 02/12/2024 - 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-20240602-WA0007.jpg
 
Wednesday - 04/12/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x20, 15, 12, 10 - W: 370 lb
  • ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 129 lb
  • LAT PULL DOWN - 4x20, 15, 12, 10 - W: 210 lb
  • T-BAR ROW - 4x20, 15, 12, 10 - W: 248 lb
  • SEATED ROW - 4x20, 15, 12, 10 - W: 219 lb
  • SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 116 lb
  • HYPEREXTENSION - 4x20, 15, 12, 10
  • DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 131 lb
 
Friday - 06/12/2024 - WORKOUT 3 - LEGS
  • BARBELL SQUAT - 4x20, 15, 12 - W: 322 lb
  • HACK SQUAT - 4x20, 15, 12 - W: 382 lb
  • LEG PRESS - 4x20, 15, 12 - W: 544 lb
  • DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 99 lb
  • LYING LEG CURL - 4x20, 15, 12 - W: 176 lb
  • SEATED CALF RAISE - 4x20, 15, 15 - W: 256 lb
  • STANDING CALF RAISE - 4x20 - W: 297 lb
 
Sunday - 08/12/2024 - WORKOUT 4 - ARMS

  • CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 241 lb
  • ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 128 lb
  • STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 144 lb
  • BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 136 lb
  • INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 78 lb
  • CABLE CURL - 4x20, 15, 10, 8 - W: 148 lb
  • SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 149 lb
  • HAMMER CURLS - 3x15 - W: 79 lb
  • DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 129 lb
IMG-20240425-WA0012.jpg
 
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