Approved Log Mass Building Workout Log

[Enatan]

bros you remind me of myself when i was younger too. you coming hardcore on this. proud of you ! @Enatan

 

[Enatan]

always good to see an update from you @Enatan very cool meals too. very clean!

Hey thanks man

 

[Enatan]

@Enatan you are looking really good! the dinner especially sounds good. haven't had stir fry in a while just watch the oil

Yeah man, thanks.

 

[Enatan]

@Enatan this is a good layout. the lunch and dinner are both beautiful. i like avocado slices idea its a good one for fats

 

[Enatan]

DAY 3 – PULL (Back, Biceps, Rear Delts)

Weighted Pull-Ups (Using Dip Belt) 4 x 6 Bodyweight + 15lbs
Barbell Bent-Over Row 3 x 8 165lbs
Cable Seated Row (Wide Neutral Grip) 3 x 12 120lbs
Rear Delt Fly (Machine) 3 x 15 80lbs
Dumbbell Curl 3 x 12 30lb(each) dumbbells
Cable Rope Hammer Curl 3 x 15 45lbs



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]

DAY 1 – PUSH (Chest, Shoulders, Triceps)

Barbell Bench Press 4 x 6 185lbs
Seated Dumbbell Shoulder Press 3 x 8 55lb
Cable Chest Fly (Mid-Pec Height) 3 x 12 30lbs per side
Machine Lateral Raise 3 x 15 85lbs (stacked)
Rope Triceps Pushdown 3 x 15 60lbs
Overhead Dumbbell Triceps Extension (Seated, One DB) 3 x 12 65lb dumbbell

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