Approved Log Mass Building Workout Log

[Enatan]

Wednesday - 27/11/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 370 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 129 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 210 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 248 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 219 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 116 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 131 lb

 

[Enatan]

Friday - 29/11/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x20, 15, 12 - W: 322 lb
• HACK SQUAT - 4x20, 15, 12 - W: 382 lb
• LEG PRESS - 4x20, 15, 12 - W: 544 lb
• DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 99 lb
• LYING LEG CURL - 4x20, 15, 12 - W: 176 lb
• SEATED CALF RAISE - 4x20, 15, 15 - W: 256 lb
• STANDING CALF RAISE - 4x20 - W: 297 lb

 

[Enatan]

Sunday - 01/12/2024 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 236 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 123 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 139 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 131 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 73 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 143 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 144 lb
• HAMMER CURLS - 3x15 - W: 74 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 124 lb

 

[Enatan]

Monday- 02/12/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 216 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 114 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 170 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 93 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 56 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 169 lb

 

[Enatan]

Wednesday - 04/12/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 370 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 129 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 210 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 248 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 219 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 116 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 131 lb

 

[Enatan]

Friday - 06/12/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x20, 15, 12 - W: 322 lb
• HACK SQUAT - 4x20, 15, 12 - W: 382 lb
• LEG PRESS - 4x20, 15, 12 - W: 544 lb
• DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 99 lb
• LYING LEG CURL - 4x20, 15, 12 - W: 176 lb
• SEATED CALF RAISE - 4x20, 15, 15 - W: 256 lb
• STANDING CALF RAISE - 4x20 - W: 297 lb

 

[Enatan]

Sunday - 08/12/2024 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 241 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 128 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 144 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 136 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 78 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 148 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 149 lb
• HAMMER CURLS - 3x15 - W: 79 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 129 lb

 

[Enatan]

Monday- 09/12/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 221 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 119 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 175 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 98 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 61 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 174 lb

 

[Austin316]

Very nice exercise is my man.
Your back looks fantastic. Nice and ripped.

 

[sambee38]

Keep up the good work on this.
We want to see you continue to improve.

 

[BookerTNY]

Great job on the hamstring curls.
Thanks for making sure we could see your entire hamstring. It is massive.

 

[Arabian]

You definitely have a thick physique and very lean.
Thanks so much for showing these pictures. It's an inspirational thing.

 

[Zyglamail]

You have a strong core. I can tell.
Very nice ab and lateral development.

 

[Shrine]

Great job on these work outs, man. Looks like you're hitting it at least 4 or 5 times a week and it's paying off big time for you.

 

[caligirl85]

Love the Monday workout to start the day.
Incline bench n cable. Crossover is very fun, workout

 

[zedhed]

I like how you train the outside and inside of your muscles.
And you have the genetics to really take advantage of that.
we love you Enatan! Keep it up, man. You are impressing us every time you update!@!@!@

 

[Enatan]

Very nice exercise is my man.
Your back looks fantastic. Nice and ripped.

Hey thanks man

 

[Enatan]

I like how you train the outside and inside of your muscles.
And you have the genetics to really take advantage of that.
we love you Enatan! Keep it up, man. You are impressing us every time you update!@!@!@

Appreciate it man - thanks

 

[Enatan]

Love the Monday workout to start the day.
Incline bench n cable. Crossover is very fun, workout

It is indeed, thanks

 

[Enatan]

Great job on these work outs, man. Looks like you're hitting it at least 4 or 5 times a week and it's paying off big time for you.

Hey man thanks