Approved Log Mass Building Workout Log

[Enatan]

DAY 2 – LEGS + CORE

Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs



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

 

[BigJackson]

DAY 2 – LEGS + CORE

Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs

View attachment 5530

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

pumping hard

 

[Mobster]

Good to see squats

 

[SteveSmith]

DAY 2 – LEGS + CORE

Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs

View attachment 5530

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 That type of dinner is something that's fantastic and I like how you're throwing in the pineapple chunks as well. I have papaya fresh and that really helps with digestion. It's amazing.

 

[2Thick]

DAY 2 – LEGS + CORE

Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs

View attachment 5530

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

Your muscles are getting bigger and bigger. You're becoming very scary. @Enatan I sure wouldn't want to run into you in a dark alley. You are strong as hell.

 

[Ulter]

DAY 2 – LEGS + CORE

Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs

View attachment 5530

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

Those biceps are looking huge. You are an absolute beast and it looks like your chest is coming into its own as well. I would say your biceps are 20in. @Enatan

 

[ceo]

DAY 2 – LEGS + CORE

Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs

View attachment 5530

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 Bros you showing what it's like to be a strong BBC. Breakfast and lunch looks fantastic. I love the ground turkey and sweet potatoes.

 

[ROIDDERS]

DAY 2 – LEGS + CORE

Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs

View attachment 5530

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

Between the workouts and your diet, it's no wonder you keep getting bigger and bigger. Outstanding job man. I'm very impressed with it. You're getting solid protein as well. @Enatan

 

[RoySimpson]

DAY 2 – LEGS + CORE

Barbell Back Squat 4 x 6 235lbs
Romanian Deadlift (Barbell) 3 x 10 185lbs
Leg Press (45° Sled) 3 x 12 500lbs
Seated Leg Curl Machine 3 x 15 100lbs
Standing Calf Raise (Machine) 3 x 20 130lbs
Cable Rope Crunch 3 x 20 50lbs

View attachment 5530

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 arms are looking huge!

 

[Enatan]

pumping hard

As always brother

 

[Enatan]

@Enatan arms are looking huge!

 

[Enatan]

Between the workouts and your diet, it's no wonder you keep getting bigger and bigger. Outstanding job man. I'm very impressed with it. You're getting solid protein as well. @Enatan

Thanks man

 

[Enatan]

@Enatan Bros you showing what it's like to be a strong BBC. Breakfast and lunch looks fantastic. I love the ground turkey and sweet potatoes.

Lol don't know about "BBC" man, but thanks

 

[Enatan]

Those biceps are looking huge. You are an absolute beast and it looks like your chest is coming into its own as well. I would say your biceps are 20in. @Enatan

Thanks man

 

[Enatan]

Your muscles are getting bigger and bigger. You're becoming very scary. @Enatan I sure wouldn't want to run into you in a dark alley. You are strong as hell.

Lol thanks man

 

[Enatan]

@Enatan That type of dinner is something that's fantastic and I like how you're throwing in the pineapple chunks as well. I have papaya fresh and that really helps with digestion. It's amazing.

I feel you bro, thanks

 

[Enatan]

Good to see squats

Thanks man

 

[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:
- 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

 

[Tiger Khan]

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:
- 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 great updates....keep it up........

 

[Enatan]

@Enatan great updates....keep it up........

Thanks man