Approved Log Mass Building Workout Log

[Enatan]

@Enatan Great work so far bro....keep killing it.........

Hey man I appreciate the encouragement

 

[Enatan]

@Enatan looking massive man. The food looks good too

Hey thanks man

 

[Enatan]

Wednesday - 21/05/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 404 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 65lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 245 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 283 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 254 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 151 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 166 lb

Wednesday – Pull Day (Back/Biceps/Core)

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

 

[ROIDDERS]

Hey man I literally had to fight my way to be able to go shirtless in the gym lol, but thanks man

ahah that is funny. no Karen's at your gym to yell at you to put the shirt on

 

[25homes]

Great pics

 

[Enatan]

ahah that is funny. no Karen's at your gym to yell at you to put the shirt on

Any Karen that walks into the gym will immediately know to behave or else

 

[Enatan]

Great pics

Hey thanks man

 

[Enatan]

Wednesday - 23/05/2024 - 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

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]

Sunday - 25/05/2025 - WORKOUT 4 - ARMS

• 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

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- 26/05/2024 - WORKOUT 1 - CHEST & SHOULDERS

• 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

 

[Enatan]

Wednesday - 28/05/2024 - 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

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]

Friday - 30/05/2025 - 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]

Sunday - 01/06/2025 - WORKOUT 4 - ARMS

• 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

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- 02/06/2024 - WORKOUT 1 - CHEST & SHOULDERS

• 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

 

[Enatan]

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

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

 

[SteveSmith]

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

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

@Enatan

 

[Mobster]

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

 

[ROIDDERS]

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

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

@Enatan

 

[2Thick]

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

 

[BodyMonster34]

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

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

@Enatan