Excellent job posting up the pictures of your back day. It's always nice to see someone really busting their ass. Got mad respect for that.
@Enatan
Approved Log Mass Building Workout Log
- Thread starter Enatan
- Start date
@Enatan
@Enatan looking jacked bro! Putting in serious work!
@Enatan bros this a good meal session
looking awesome on this. pineapple chunks and cottage cheese hit the spot and digest well together
Friday - 06/06/2025 - WORKOUT 3 - LEGS
Breakfast:
- Protein smoothie (1 scoop whey, 1 banana, 1 tbsp peanut butter, oats, spinach, almond milk)
- 1 boiled egg
Snack (Pre-workout):
- Banana
- Small handful trail mix
Lunch (Post-workout):
- Grilled chicken wrap with hummus, lettuce, tomato
- Baked sweet potato fries
Snack:
- Hard-boiled eggs (2)
- Baby carrots with hummus
Dinner:
- Shrimp stir-fry with bell peppers, onion, zucchini
- Jasmine rice
- Light soy sauce or coconut aminos
- BARBELL SQUAT - 4x25, 20, 15 - W: 367 lb
- HACK SQUAT - 4x25, 20, 15 - W: 427 lb
- LEG PRESS - 4x25, 20, 15 - W: 589 lb
- DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 144 lb
- LYING LEG CURL - 4x25, 20, 15 - W: 221 lb
- SEATED CALF RAISE - 4x25, 20, 15 - W: 301 lb
- STANDING CALF RAISE - 4x25 - W: 342 lb
Breakfast:
- Protein smoothie (1 scoop whey, 1 banana, 1 tbsp peanut butter, oats, spinach, almond milk)
- 1 boiled egg
Snack (Pre-workout):
- Banana
- Small handful trail mix
Lunch (Post-workout):
- Grilled chicken wrap with hummus, lettuce, tomato
- Baked sweet potato fries
Snack:
- Hard-boiled eggs (2)
- Baby carrots with hummus
Dinner:
- Shrimp stir-fry with bell peppers, onion, zucchini
- Jasmine rice
- Light soy sauce or coconut aminos
Hey man getting jacked is a habit lol
Hey man I appreciate your comment
Hey man thanks
Hey thanks man
Hey man - what question
Hey man I can't disagree
Hey thanks man I appreciate your comment
Love seeing the dull stretch and pull on the rows
@Enatan yes sir man your back looks awesome.
Hey man thanksLove seeing the dull stretch and pull on the rows
Hey thanks man
Sunday - 08/06/2025 - WORKOUT 4 - ARMS
- Veggie omelet (3 eggs, mushrooms, spinach, tomato)
- 1 slice Ezekiel bread
- Orange or grapefruit
Snack (Pre-workout):
- Protein bar or protein oats
- Coffee or tea
Lunch (Post-workout):
- Chicken or tempeh burrito bowl (rice, black beans, guac, salsa, veggies)
Snack:
- Low-fat string cheese
- Rice cakes with honey
Dinner:
- Baked cod or lean pork loin
- Roasted veggies (carrots, Brussels sprouts)
- Couscous or lentils
- CLOSE GRIP BENCH PRESS - 4x25, 20, 15, 10 - W: 281 lb
- ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x25, 20, 15, 10 - W: 168 lb
- STRAIGHT BAR TRICEP EXTENSION - 4x25, 20, 15, 10 - W: 181 lb
- BARBELL PREACHER CURL - 4x25, 20, 15, 10 - W: 171 lb
- INCLINE DUMBBELL CURL - 4x25, 20, 15, 10 - W: 108 lb
- CABLE CURL - 4x25, 20, 15, 10 - W: 183 lb
- SEATED BARBELL WRIST CURL - 4x25, 20, 15, 10 - W: 184 lb
- HAMMER CURLS - 3x25 - W: 109 lb
- DUMBBELL BENCH PRESS - 4x20, 15, 12, 10 - W: 159 lb
- Veggie omelet (3 eggs, mushrooms, spinach, tomato)
- 1 slice Ezekiel bread
- Orange or grapefruit
Snack (Pre-workout):
- Protein bar or protein oats
- Coffee or tea
Lunch (Post-workout):
- Chicken or tempeh burrito bowl (rice, black beans, guac, salsa, veggies)
Snack:
- Low-fat string cheese
- Rice cakes with honey
Dinner:
- Baked cod or lean pork loin
- Roasted veggies (carrots, Brussels sprouts)
- Couscous or lentils
Monday- 09/06/2024 - WORKOUT 1 - CHEST & SHOULDERS
Breakfast:
- 3 scrambled eggs
- 1 slice whole grain toast
- 1 banana
- 1 tbsp peanut butter
- Coffee or green tea
Snack (Pre-workout):
- Greek yogurt (plain, 2%)
- 1/2 cup granola
- Handful of blueberries
Lunch (Post-workout):
- Grilled chicken breast (6 oz)
- Quinoa (1 cup cooked)
- Roasted broccoli & bell peppers
- Olive oil drizzle
Snack:
- Protein shake (1 scoop whey, 1 banana, almond milk)
- Handful of almonds
Dinner:
- Baked salmon (6 oz)
- Brown rice (1 cup)
- Steamed spinach with garlic
- Small mixed green salad with vinaigrette
- INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 266 lb
- DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 164 lb
- CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 220 lb
- TRICEP DIP - 4x20, 15, 10, 8
- SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 143 lb
- LATERAL RAISE - 4x20, 15, 10, 8 - W: 106 lb
- MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 219 lb
Breakfast:
- 3 scrambled eggs
- 1 slice whole grain toast
- 1 banana
- 1 tbsp peanut butter
- Coffee or green tea
Snack (Pre-workout):
- Greek yogurt (plain, 2%)
- 1/2 cup granola
- Handful of blueberries
Lunch (Post-workout):
- Grilled chicken breast (6 oz)
- Quinoa (1 cup cooked)
- Roasted broccoli & bell peppers
- Olive oil drizzle
Snack:
- Protein shake (1 scoop whey, 1 banana, almond milk)
- Handful of almonds
Dinner:
- Baked salmon (6 oz)
- Brown rice (1 cup)
- Steamed spinach with garlic
- Small mixed green salad with vinaigrette
IO love your way
Hey man I'm honored, cheers
