Approved Log Mass Building Workout Log

[Enatan]

DAY 2 – LEGS + CORE

Barbell Back Squat 4 x 18 235lbs
Romanian Deadlift (Barbell) 3 x 22 190lbs
Leg Press (45° Sled) 3 x 22 500lbs
Seated Leg Curl Machine 3 x 22 110lbs
Standing Calf Raise (Machine) 3 x 20 140lbs
Cable Rope Crunch 3 x 20 60lbs



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]

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

Weighted Pull-Ups (Using Dip Belt) 4 x 20 Bodyweight + 15lbs
Barbell Bent-Over Row 3 x 22 165lbs
Cable Seated Row (Wide Neutral Grip) 3 x 24 120lbs
Rear Delt Fly (Machine) 3 x 20 85lbs
Dumbbell Curl 3 x 24 30lb(each) dumbbells
Cable Rope Hammer Curl 3 x 20 50lbs

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