Approved Log Mass Building Workout Log

[ballin2504]

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

View attachment 5131

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 man you’re arms are looking jacked. Awesome physique.

 

[25homes]

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

View attachment 5131

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

Nice work

 

[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

View attachment 5131

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 Solid updates man....good going.......

 

[Enatan]

@Enatan Solid updates man....good going.......

Hey, thanks man

 

[Enatan]

Nice work

 

[Enatan]

@Enatan man you’re arms are looking jacked. Awesome physique.

Thanks man

 

[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:
- 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]

@Enatan food is looking on point!

Hey man thanks

 

[Enatan]

you be training real hard there my brother big!

Trying hard man, thanks

 

[Enatan]

@Enatan this is a good one right here. the lunch and snack are amazing. dinner is also tremendous love this one!

Hey thanks man

 

[Enatan]

Bros this, a good setup on the diet. Salmon and rice along with spinach is the best. Good fats and good nutrition. @Enatan

Hey man thanks

 

[Enatan]

arms are def looking big! @Enatan It's definitely your best feature.. would love to see more of your leg training as well.

Hey man thanks

 

[Enatan]

@Enatan Bro, even dude next you impressed.. you pumping some big weights. Arms are looking big.

 

[Enatan]

@Enatan you are looking great. lunch and dinner. spinach and salmon looks great.

 

[Enatan]

Nice photo

Hey thanks man

 

[Enatan]

@Enatan lunch and dinner is on point. the breakfast and snack is also terrific. nice training man

Hey man thanks

 

[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:
- 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

 

[ROIDDERS]

Hey thanks man

much IO love!