Approved Log Mass Building Workout Log

[Enatan]

Wednesday - 20/11/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 365 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 124 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 205 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 243 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 214 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 111 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 126 lb

 

[Enatan]

Friday - 22/11/2024 - 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

 

[ceo]

Bros nice Wednesday workout
you got in a lot of good things hitting that back

 

[ROIDDERS]

your arms look absolutely huge
they're bigger than most people's heads

 

[chesty]

I like the variations of the rowing
that's how you build up a strong back

 

[Ulter]

great job on this training
you hit those legs like a maniac

 

[e2]

I love the barbell and hack squat
and then the leg press push it even more

 

[2Thick]

nice job on the training and the picture updates
those arms are not only huge but they're also ripped

 

[Vadim Fedorov]

wow I like how you hit all those reps on the dips
bodyweight exercises are the best

 

[wootoom]

great form on the training
you're not neglecting that at all

 

[Enatan]

Bros nice Wednesday workout
you got in a lot of good things hitting that back

Hey thanks man

 

[Enatan]

great form on the training
you're not neglecting that at all

 

[Enatan]

nice job on the training and the picture updates
those arms are not only huge but they're also ripped

Hey thanks man

 

[Enatan]

wow I like how you hit all those reps on the dips
bodyweight exercises are the best

Thanks man

 

[Enatan]

I love the barbell and hack squat
and then the leg press push it even more

Thanks man

 

[Enatan]

great job on this training
you hit those legs like a maniac

LoL

 

[Enatan]

your arms look absolutely huge
they're bigger than most people's heads

LoL

 

[Enatan]

I like the variations of the rowing
that's how you build up a strong back

Hey thanks man

 

[Enatan]

Sunday - 24/11/2024 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 231 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 118 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 134 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 126 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 68 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 138 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 139 lb
• HAMMER CURLS - 3x15 - W: 69 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 119 lb

 

[Enatan]

Monday- 25/11/2024 - 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