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Approved Log Mass Building Workout Log

Friday - 12/07/2024 - WORKOUT 3 - LEGS
  • BARBELL SQUAT - 4x12, 10, 8 - W: 287 lb
  • HACK SQUAT - 4x12, 10, 8 - W: 347 lb
  • LEG PRESS - 4x12, 10, 8 - W: 499 lb
  • DUMBBELL LUNGE - 4x12, 10, 8 - W: 65 lb
  • LYING LEG CURL - 4x12, 10, 8 - W: 141 lb
  • SEATED CALF RAISE - 4x12, 12, 12 - W: 221 lb
  • STANDING CALF RAISE - 4x12 - W: 262 lb
IMG-20240530-WA0010.jpg
 
Friday - 12/07/2024 - WORKOUT 3 - LEGS
  • BARBELL SQUAT - 4x12, 10, 8 - W: 287 lb
  • HACK SQUAT - 4x12, 10, 8 - W: 347 lb
  • LEG PRESS - 4x12, 10, 8 - W: 499 lb
  • DUMBBELL LUNGE - 4x12, 10, 8 - W: 65 lb
  • LYING LEG CURL - 4x12, 10, 8 - W: 141 lb
  • SEATED CALF RAISE - 4x12, 12, 12 - W: 221 lb
  • STANDING CALF RAISE - 4x12 - W: 262 lb
View attachment 3643
Massive leg day I see 👏
 
Sunday - 14/07/2024 - WORKOUT 4 - ARMS

  • CLOSE GRIP BENCH PRESS - 4x12, 10, 8, 6 - W: 216 lb
  • ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 93 lb
  • STRAIGHT BAR TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 119 lb
  • BARBELL PREACHER CURL - 4x12, 10, 8, 6 - W: 111 lb
  • INCLINE DUMBBELL CURL - 4x12, 10, 8, 6 - W: 53 lb
  • CABLE CURL - 4x12, 10, 8, 6 - W: 123 lb
  • SEATED BARBELL WRIST CURL - 4x12, 10, 8, 6 - W: 124 lb
IMG-20240713-WA0003.jpg
 
Sunday - 14/07/2024 - WORKOUT 4 - ARMS

  • CLOSE GRIP BENCH PRESS - 4x12, 10, 8, 6 - W: 216 lb
  • ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 93 lb
  • STRAIGHT BAR TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 119 lb
  • BARBELL PREACHER CURL - 4x12, 10, 8, 6 - W: 111 lb
  • INCLINE DUMBBELL CURL - 4x12, 10, 8, 6 - W: 53 lb
  • CABLE CURL - 4x12, 10, 8, 6 - W: 123 lb
  • SEATED BARBELL WRIST CURL - 4x12, 10, 8, 6 - W: 124 lb
View attachment 3654
damn arms HELLA NICE
 
Monday - 15/07/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x12, 10, 8, 6 - W: 196 lb
  • DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 94 lb
  • CABLE CROSSOVER - 4x12, 10, 8, 6 - W: 150 lb
  • TRICEP DIP - 4x12, 10, 8, 6
  • SEATED DUMBBELL PRESS - 4x12, 10, 8, 6 - W: 73 lb
  • LATERAL RAISE - 4x12, 10, 8, 6 - W: 36 lb
  • MACHINE REVERSE FLY - 4x12, 10, 8, 6 - W: 149 lb
IMG-20240713-WA0002.jpg
 
Wednesday - 17/07/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x12, 10, 8, 6 - W: 340 lb
  • ONE ARM DUMBBELL ROW - 4x12, 10, 8, 6 - W: 99 lb
  • LAT PULL DOWN - 4x12, 10, 8, 6 - W: 180 lb
  • SEATED ROW - 4x12, 10, 8, 6 - W: 216 lb
  • SINGLE ARM LAT PULL DOWN - 4x12, 10, 8, 6 - W: 86 lb
  • HYPEREXTENSION - 4x12, 10, 8, 6
  • DUMBBELL SHRUG - 4x12, 10, 8, 6 - W: 101 lb
IMG-20240528-WA0005.jpg
 
Wednesday - 17/07/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x12, 10, 8, 6 - W: 340 lb
  • ONE ARM DUMBBELL ROW - 4x12, 10, 8, 6 - W: 99 lb
  • LAT PULL DOWN - 4x12, 10, 8, 6 - W: 180 lb
  • SEATED ROW - 4x12, 10, 8, 6 - W: 216 lb
  • SINGLE ARM LAT PULL DOWN - 4x12, 10, 8, 6 - W: 86 lb
  • HYPEREXTENSION - 4x12, 10, 8, 6
  • DUMBBELL SHRUG - 4x12, 10, 8, 6 - W: 101 lb
View attachment 3678
big back bro
 
Friday - 19/07/2024 - WORKOUT 3 - LEGS

  • BARBELL SQUAT - 4x12, 10, 8 - W: 287 lb
  • HACK SQUAT - 4x12, 10, 8 - W: 347 lb
  • LEG PRESS - 4x12, 10, 8 - W: 499 lb
  • DUMBBELL LUNGE - 4x12, 10, 8 - W: 65 lb
  • LYING LEG CURL - 4x12, 10, 8 - W: 141 lb
  • SEATED CALF RAISE - 4x12, 12, 12 - W: 221 lb
  • STANDING CALF RAISE - 4x12 - W: 262 lb
IMG-20240523-WA0007.jpg
 
Sunday - 21/07/2024 - WORKOUT 4 - ARMS

  • CLOSE GRIP BENCH PRESS - 4x12, 10, 8, 6 - W: 206 lb
  • ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 93 lb
  • STRAIGHT BAR TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 109 lb
  • BARBELL PREACHER CURL - 4x12, 10, 8, 6 - W: 101 lb
  • INCLINE DUMBBELL CURL - 4x12, 10, 8, 6 - W: 43 lb
  • CABLE CURL - 4x12, 10, 8, 6 - W: 113 lb
  • SEATED BARBELL WRIST CURL - 4x12, 10, 8, 6 - W: 114 lb
IMG-20240602-WA0000.jpg
 
Monday- 22/07/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x12, 10, 8, 6 - W: 196 lb
  • DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 94 lb
  • CABLE CROSSOVER - 4x12, 10, 8, 6 - W: 150 lb
  • TRICEP DIP - 4x12, 10, 8, 6
  • SEATED DUMBBELL PRESS - 4x12, 10, 8, 6 - W: 73 lb
  • LATERAL RAISE - 4x12, 10, 8, 6 - W: 36 lb
  • MACHINE REVERSE FLY - 4x12, 10, 8, 6 - W: 149 lb
IMG-20240424-WA0022.jpg
 
Wednesday - 24/07/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x12, 10, 8, 6 - W: 340 lb
  • ONE ARM DUMBBELL ROW - 4x12, 10, 8, 6 - W: 99 lb
  • LAT PULL DOWN - 4x12, 10, 8, 6 - W: 180 lb
  • SEATED ROW - 4x12, 10, 8, 6 - W: 189 lb
  • SINGLE ARM LAT PULL DOWN - 4x12, 10, 8, 6 - W: 86 lb
  • HYPEREXTENSION - 4x12, 10, 8, 6
  • DUMBBELL SHRUG - 4x12, 10, 8, 6 - W: 101 lb
IMG-20240709-WA0007.jpg
 
Wednesday - 24/07/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x12, 10, 8, 6 - W: 340 lb
  • ONE ARM DUMBBELL ROW - 4x12, 10, 8, 6 - W: 99 lb
  • LAT PULL DOWN - 4x12, 10, 8, 6 - W: 180 lb
  • SEATED ROW - 4x12, 10, 8, 6 - W: 189 lb
  • SINGLE ARM LAT PULL DOWN - 4x12, 10, 8, 6 - W: 86 lb
  • HYPEREXTENSION - 4x12, 10, 8, 6
  • DUMBBELL SHRUG - 4x12, 10, 8, 6 - W: 101 lb
View attachment 3720
real big back @Enatan
 
Wednesday - 24/07/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x12, 10, 8, 6 - W: 340 lb
  • ONE ARM DUMBBELL ROW - 4x12, 10, 8, 6 - W: 99 lb
  • LAT PULL DOWN - 4x12, 10, 8, 6 - W: 180 lb
  • SEATED ROW - 4x12, 10, 8, 6 - W: 189 lb
  • SINGLE ARM LAT PULL DOWN - 4x12, 10, 8, 6 - W: 86 lb
  • HYPEREXTENSION - 4x12, 10, 8, 6
  • DUMBBELL SHRUG - 4x12, 10, 8, 6 - W: 101 lb
View attachment 3720
Man, you're huge 😲
 
Friday - 26/07/2024 - WORKOUT 3 - LEGS
  • BARBELL SQUAT - 4x12, 10, 8 - W: 287 lb
  • HACK SQUAT - 4x12, 10, 8 - W: 347 lb
  • LEG PRESS - 4x12, 10, 8 - W: 499 lb
  • DUMBBELL LUNGE - 4x12, 10, 8 - W: 65 lb
  • LYING LEG CURL - 4x12, 10, 8 - W: 141 lb
  • SEATED CALF RAISE - 4x12, 12, 12 - W: 221 lb
  • STANDING CALF RAISE - 4x12 - W: 262 lb
IMG-20240614-WA0004.jpg
 
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