Approved Log Mass Building Workout Log

[Enatan]

Sunday - 04/05/2025 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 281 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 168 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 181 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 171 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 108 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 183 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 184 lb
• HAMMER CURLS - 3x20 - W: 109 lb
• DUMBBELL BENCH PRESS - 4x15, 12, 10, 8 - W: 159 lb

Sunday – Upper Body Full Focus

Breakfast:
- 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

 

[Enatan]

Monday- 05/05/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 261 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 159 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 215 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 138 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 101 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 214 lb

Monday – Push Day (Chest/Shoulders/Triceps)

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