Approved Log Mass Building Workout Log

[Ulter]

Wednesday - 04/06/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 409 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 65 lb
• LAT PULL DOWN - 4x25, 20, 15, 12 - W: 245 lb
• T-BAR ROW - 4x25, 20, 15, 12 - W: 283 lb
• SEATED ROW - 4x25, 20, 15, 12 - W: 254 lb
• SINGLE ARM LAT PULL DOWN - 4x25, 20, 15, 12 - W: 151 lb
• HYPEREXTENSION - 4x25, 20, 15, 12
• DUMBBELL SHRUG - 4x25, 20, 15, 12 - W: 166 lb

View attachment 4987
Breakfast:
- Oatmeal (1 cup cooked oats)
- 1 scoop protein mixed in
- Chopped apple + cinnamon
- Walnuts (1 tbsp)

Snack (Pre-workout):
- Rice cakes (2) with almond butter
- Black coffee

Lunch (Post-workout):
- Ground turkey (6 oz)
- Sweet potato (1 medium)
- Sauteed green beans
- Avocado slices

Snack:
- Cottage cheese (1/2 cup)
- Pineapple chunks

Dinner:
- Lean steak (6 oz) or tofu
- Mixed veggie stir-fry
- Brown rice or cauliflower rice
- Soy-ginger sauce

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

 

[RoySimpson]

Wednesday - 04/06/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 409 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 65 lb
• LAT PULL DOWN - 4x25, 20, 15, 12 - W: 245 lb
• T-BAR ROW - 4x25, 20, 15, 12 - W: 283 lb
• SEATED ROW - 4x25, 20, 15, 12 - W: 254 lb
• SINGLE ARM LAT PULL DOWN - 4x25, 20, 15, 12 - W: 151 lb
• HYPEREXTENSION - 4x25, 20, 15, 12
• DUMBBELL SHRUG - 4x25, 20, 15, 12 - W: 166 lb

View attachment 4987
Breakfast:
- Oatmeal (1 cup cooked oats)
- 1 scoop protein mixed in
- Chopped apple + cinnamon
- Walnuts (1 tbsp)

Snack (Pre-workout):
- Rice cakes (2) with almond butter
- Black coffee

Lunch (Post-workout):
- Ground turkey (6 oz)
- Sweet potato (1 medium)
- Sauteed green beans
- Avocado slices

Snack:
- Cottage cheese (1/2 cup)
- Pineapple chunks

Dinner:
- Lean steak (6 oz) or tofu
- Mixed veggie stir-fry
- Brown rice or cauliflower rice
- Soy-ginger sauce

@Enatan looking jacked bro! Putting in serious work!

 

[ceo]

Wednesday - 04/06/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 409 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 65 lb
• LAT PULL DOWN - 4x25, 20, 15, 12 - W: 245 lb
• T-BAR ROW - 4x25, 20, 15, 12 - W: 283 lb
• SEATED ROW - 4x25, 20, 15, 12 - W: 254 lb
• SINGLE ARM LAT PULL DOWN - 4x25, 20, 15, 12 - W: 151 lb
• HYPEREXTENSION - 4x25, 20, 15, 12
• DUMBBELL SHRUG - 4x25, 20, 15, 12 - W: 166 lb

View attachment 4987
Breakfast:
- Oatmeal (1 cup cooked oats)
- 1 scoop protein mixed in
- Chopped apple + cinnamon
- Walnuts (1 tbsp)

Snack (Pre-workout):
- Rice cakes (2) with almond butter
- Black coffee

Lunch (Post-workout):
- Ground turkey (6 oz)
- Sweet potato (1 medium)
- Sauteed green beans
- Avocado slices

Snack:
- Cottage cheese (1/2 cup)
- Pineapple chunks

Dinner:
- Lean steak (6 oz) or tofu
- Mixed veggie stir-fry
- Brown rice or cauliflower rice
- Soy-ginger sauce

@Enatan bros this a good meal session
looking awesome on this. pineapple chunks and cottage cheese hit the spot and digest well together

 

[Enatan]

Friday - 06/06/2025 - WORKOUT 3 - LEGS

• 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

Friday – Legs + Core

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

 

[Enatan]

@Enatan bros this a good meal session
looking awesome on this. pineapple chunks and cottage cheese hit the spot and digest well together

Spot on man

 

[Enatan]

@Enatan looking jacked bro! Putting in serious work!

Hey man getting jacked is a habit lol

 

[Enatan]

bro all in with big muscle mass. you looking strong! you a big tough guy should fight me in prison

@Enatan

Hey man I appreciate your comment

 

[Enatan]

Awesome job on this. You've got an incredible physique. Very muscular and very huge. Keep it up.

@Enatan

Hey man thanks

 

[Enatan]

@Enatan you are looking solid on this. dinner looks good! lean steak and mixed veggies is on point!

Hey thanks man

 

[Enatan]

I see loads doing that rounded back on rows. Why?

Hey man - what question

 

[Enatan]

you won't go wrong on this dinner. i like it. the lunch looks fantastic as well!

@Enatan

Hey man I can't disagree

 

[Enatan]

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

Hey thanks man I appreciate your comment