Approved Log Mass Building Workout Log

[Enatan]

Impressive numbers @Enatan

Hey thanks

 

[Enatan]

Monday- 03/02/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 236 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 134 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 190 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 113 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 76 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 189 lb

 

[Enatan]

Wednesday - 05/02/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 379 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 139 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 220 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 258 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 229 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 126 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 141 lb

 

[Enatan]

Friday - 07/02/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x25, 20, 15 - W: 337 lb
• HACK SQUAT - 4x25, 20, 15 - W: 397 lb
• LEG PRESS - 4x25, 20, 15 - W: 559 lb
• DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 114 lb
• LYING LEG CURL - 4x25, 20, 15 - W: 191 lb
• SEATED CALF RAISE - 4x25, 20, 15 - W: 271 lb
• STANDING CALF RAISE - 4x25 - W: 312 lb

 

[Enatan]

Sunday - 09/02/2025 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 256 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 143 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 159 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 151 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 88 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 163 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 164 lb
• HAMMER CURLS - 3x20 - W: 89 lb
• DUMBBELL BENCH PRESS - 4x15, 12, 10, 8 - W: 139 lb

 

[Enatan]

Monday- 10/02/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 241 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 139 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 195 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 118 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 81 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 194 lb

 

[Enatan]

Wednesday - 12/02/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 379 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 139 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 220 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 258 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 229 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 126 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 141 lb

 

[Go_to_gym]

Wednesday - 12/02/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 379 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 139 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 220 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 258 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 229 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 126 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 141 lb

View attachment 4628

nice body

 

[Enatan]

nice body

Hey thanks man

 

[Enatan]

Friday - 14/02/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x25, 20, 15 - W: 342 lb
• HACK SQUAT - 4x25, 20, 15 - W: 402 lb
• LEG PRESS - 4x25, 20, 15 - W: 564 lb
• DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 119 lb
• LYING LEG CURL - 4x25, 20, 15 - W: 196 lb
• SEATED CALF RAISE - 4x25, 20, 15 - W: 276 lb
• STANDING CALF RAISE - 4x25 - W: 317 lb

 

[Enatan]

Sunday - 16/02/2025 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 256 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 143 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 159 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 151 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 88 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 163 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 164 lb
• HAMMER CURLS - 3x20 - W: 89 lb
• DUMBBELL BENCH PRESS - 4x15, 12, 10, 8 - W: 139 lb

 

[Enatan]

Monday- 17/02/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 241 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 139 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 195 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 118 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 81 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 194 lb

 

[Enatan]

Wednesday - 19/02/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 384 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 142 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 225 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 263 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 234 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 131 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 146 lb

 

[Enatan]

Friday - 21/02/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x25, 20, 15 - W: 342 lb
• HACK SQUAT - 4x25, 20, 15 - W: 402 lb
• LEG PRESS - 4x25, 20, 15 - W: 564 lb
• DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 119 lb
• LYING LEG CURL - 4x25, 20, 15 - W: 196 lb
• SEATED CALF RAISE - 4x25, 20, 15 - W: 276 lb
• STANDING CALF RAISE - 4x25 - W: 317 lb

 

[Enatan]

Sunday - 23/02/2025 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 261 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 148 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 161 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 156 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 93 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 168 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 169 lb
• HAMMER CURLS - 3x20 - W: 94 lb
• DUMBBELL BENCH PRESS - 4x15, 12, 10, 8 - W: 144 lb

 

[Enatan]

Monday- 24/02/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 246 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 144 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 200 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 123 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 86 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 199 lb

 

[ceo]

Bros, you are doing a great job. Mixing up. The training. Looks good.

 

[Austin316]

We can really tell the development of your arms when you're doing those dips.

Looks fantastic, man.

 

[sambee38]

Very inspirational training. You're mixing things up and making it fun.

 

[BookerTNY]

One of the things I respect about you is your consistency.

The way you train, your ass off is really fun to see.