@Enatan Fantastic job on this. You are looking fantastic. The arms are looking terrific.
Looks like you not only have a bicep a tricep, but you have a third muscle popping out as well, that is crazy.
Approved Log Mass Building Workout Log
- Thread starter Enatan
- Start date
Looks like you not only have a bicep a tricep, but you have a third muscle popping out as well, that is crazy.
Last update was in 2024 i see.
Hey thanks man
Wednesday - 23/04/2024 - WORKOUT 2 - BACK
My daily calorie - between 2,500–2,700 with a macronutrient split around 40% carbs / 30% protein / 30% fats.
Hydration: 3–4L water/day
Supplements: Whey protein, creatine monohydrate (5g/day), multivitamin
Pre-workout meal: Ideally eaten 60–90 min before training
Post-workout meal/shake: Within 30–60 min after session
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
- DEADLIFT - 4x20, 15, 12, 10 - W: 404 lb
- ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 162 lb
- 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
My daily calorie - between 2,500–2,700 with a macronutrient split around 40% carbs / 30% protein / 30% fats.
Hydration: 3–4L water/day
Supplements: Whey protein, creatine monohydrate (5g/day), multivitamin
Pre-workout meal: Ideally eaten 60–90 min before training
Post-workout meal/shake: Within 30–60 min after session
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
Hey man thanks
Thanks man
Hey man thanks
@Enatan nice work man. I really like the food here
@Enatan looking strong bro keep the log coming!
Hey man, thanks
Hey man, I'm on it
Hey man thanks
Friday - 25/04/2025 - WORKOUT 3 - LEGS
Hydration: 3–4L water/day
Supplements: Whey protein, creatine monohydrate (5g/day), multivitamin
Pre-workout meal: Ideally eaten 60–90 min before training
Post-workout meal/shake: Within 30–60 min after session
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
- BARBELL SQUAT - 4x25, 20, 15 - W: 362 lb
- HACK SQUAT - 4x25, 20, 15 - W: 422 lb
- LEG PRESS - 4x25, 20, 15 - W: 584 lb
- DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 139 lb
- LYING LEG CURL - 4x25, 20, 15 - W: 216 lb
- SEATED CALF RAISE - 4x25, 20, 15 - W: 296 lb
- STANDING CALF RAISE - 4x25 - W: 337 lb
Hydration: 3–4L water/day
Supplements: Whey protein, creatine monohydrate (5g/day), multivitamin
Pre-workout meal: Ideally eaten 60–90 min before training
Post-workout meal/shake: Within 30–60 min after session
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
Sunday - 27/04/2025 - WORKOUT 4 - ARMS
Calorie -2,500–2,700
Macronutrient split - 40% carbs / 30% protein / 30% fats.
Hydration: 3–4L water/day
Supplements: Whey protein, creatine monohydrate (5g/day), multivitamin
Pre-workout meal: Ideally eaten 60–90 min before training
Post-workout meal/shake: Within 30–60 min after session
Sunday – Upper Body Full Focus
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
- CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 276 lb
- ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 163 lb
- STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 176 lb
- BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 166 lb
- INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 103 lb
- CABLE CURL - 4x20, 15, 10, 8 - W: 178 lb
- SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 179 lb
- HAMMER CURLS - 3x20 - W: 104 lb
- DUMBBELL BENCH PRESS - 4x15, 12, 10, 8 - W: 154 lb
Calorie -2,500–2,700
Macronutrient split - 40% carbs / 30% protein / 30% fats.
Hydration: 3–4L water/day
Supplements: Whey protein, creatine monohydrate (5g/day), multivitamin
Pre-workout meal: Ideally eaten 60–90 min before training
Post-workout meal/shake: Within 30–60 min after session
Sunday – Upper Body Full Focus
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
Monday- 28/04/2024 - WORKOUT 1 - CHEST & SHOULDERS
Monday – Push Day (Chest/Shoulders/Triceps)
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
- INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 261 lb
- DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 159 lb
- CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 215 lb
- TRICEP DIP - 4x20, 15, 10, 8
- SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 138 lb
- LATERAL RAISE - 4x20, 15, 10, 8 - W: 101 lb
- MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 214 lb
Monday – Push Day (Chest/Shoulders/Triceps)
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
any pics you got to share of food please
@entan Proud of you man. Really nice different foods on this. The dinner looks fantastic.
Dips i always add into chest day, great pump.
@Enatan Bro, this a championship update. I like it. The chicken and quinoa is perfect.
