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Approved Log Mass Building Workout Log

Monday- 03/02/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 236 lb
  • DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 134 lb
  • CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 190 lb
  • TRICEP DIP - 4x20, 15, 10, 8
  • SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 113 lb
  • LATERAL RAISE - 4x20, 15, 10, 8 - W: 76 lb
  • MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 189 lb
IMG-20240512-WA0015~2.jpg
 
Wednesday - 05/02/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x20, 15, 12, 10 - W: 379 lb
  • ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 139 lb
  • LAT PULL DOWN - 4x20, 15, 12, 10 - W: 220 lb
  • T-BAR ROW - 4x20, 15, 12, 10 - W: 258 lb
  • SEATED ROW - 4x20, 15, 12, 10 - W: 229 lb
  • SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 126 lb
  • HYPEREXTENSION - 4x20, 15, 12, 10
  • DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 141 lb
 
Friday - 07/02/2024 - WORKOUT 3 - LEGS
  • BARBELL SQUAT - 4x25, 20, 15 - W: 337 lb
  • HACK SQUAT - 4x25, 20, 15 - W: 397 lb
  • LEG PRESS - 4x25, 20, 15 - W: 559 lb
  • DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 114 lb
  • LYING LEG CURL - 4x25, 20, 15 - W: 191 lb
  • SEATED CALF RAISE - 4x25, 20, 15 - W: 271 lb
  • STANDING CALF RAISE - 4x25 - W: 312 lb
IMG-20240425-WA0015.jpg
 
Sunday - 09/02/2025 - WORKOUT 4 - ARMS

  • CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 256 lb
  • ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 143 lb
  • STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 159 lb
  • BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 151 lb
  • INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 88 lb
  • CABLE CURL - 4x20, 15, 10, 8 - W: 163 lb
  • SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 164 lb
  • HAMMER CURLS - 3x20 - W: 89 lb
  • DUMBBELL BENCH PRESS - 4x15, 12, 10, 8 - W: 139 lb
IMG-20240727-WA0003.jpg
 
Monday- 10/02/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 241 lb
  • DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 139 lb
  • CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 195 lb
  • TRICEP DIP - 4x20, 15, 10, 8
  • SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 118 lb
  • LATERAL RAISE - 4x20, 15, 10, 8 - W: 81 lb
  • MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 194 lb
 
Wednesday - 12/02/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x20, 15, 12, 10 - W: 379 lb
  • ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 139 lb
  • LAT PULL DOWN - 4x20, 15, 12, 10 - W: 220 lb
  • T-BAR ROW - 4x20, 15, 12, 10 - W: 258 lb
  • SEATED ROW - 4x20, 15, 12, 10 - W: 229 lb
  • SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 126 lb
  • HYPEREXTENSION - 4x20, 15, 12, 10
  • DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 141 lb
IMG-20240709-WA0007.jpg
 
Enatan said:
Wednesday - 12/02/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x20, 15, 12, 10 - W: 379 lb
  • ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 139 lb
  • LAT PULL DOWN - 4x20, 15, 12, 10 - W: 220 lb
  • T-BAR ROW - 4x20, 15, 12, 10 - W: 258 lb
  • SEATED ROW - 4x20, 15, 12, 10 - W: 229 lb
  • SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 126 lb
  • HYPEREXTENSION - 4x20, 15, 12, 10
  • DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 141 lb
View attachment 4628
Click to expand...
nice body
 
Friday - 14/02/2024 - WORKOUT 3 - LEGS
  • BARBELL SQUAT - 4x25, 20, 15 - W: 342 lb
  • HACK SQUAT - 4x25, 20, 15 - W: 402 lb
  • LEG PRESS - 4x25, 20, 15 - W: 564 lb
  • DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 119 lb
  • LYING LEG CURL - 4x25, 20, 15 - W: 196 lb
  • SEATED CALF RAISE - 4x25, 20, 15 - W: 276 lb
  • STANDING CALF RAISE - 4x25 - W: 317 lb
 
Sunday - 16/02/2025 - WORKOUT 4 - ARMS

  • CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 256 lb
  • ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 143 lb
  • STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 159 lb
  • BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 151 lb
  • INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 88 lb
  • CABLE CURL - 4x20, 15, 10, 8 - W: 163 lb
  • SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 164 lb
  • HAMMER CURLS - 3x20 - W: 89 lb
  • DUMBBELL BENCH PRESS - 4x15, 12, 10, 8 - W: 139 lb
 
Monday- 17/02/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 241 lb
  • DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 139 lb
  • CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 195 lb
  • TRICEP DIP - 4x20, 15, 10, 8
  • SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 118 lb
  • LATERAL RAISE - 4x20, 15, 10, 8 - W: 81 lb
  • MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 194 lb
IMG-20240713-WA0002.jpg
 
Wednesday - 19/02/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x20, 15, 12, 10 - W: 384 lb
  • ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 142 lb
  • LAT PULL DOWN - 4x20, 15, 12, 10 - W: 225 lb
  • T-BAR ROW - 4x20, 15, 12, 10 - W: 263 lb
  • SEATED ROW - 4x20, 15, 12, 10 - W: 234 lb
  • SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 131 lb
  • HYPEREXTENSION - 4x20, 15, 12, 10
  • DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 146 lb
IMG-20240611-WA0006.jpg
 
Friday - 21/02/2024 - WORKOUT 3 - LEGS
  • BARBELL SQUAT - 4x25, 20, 15 - W: 342 lb
  • HACK SQUAT - 4x25, 20, 15 - W: 402 lb
  • LEG PRESS - 4x25, 20, 15 - W: 564 lb
  • DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 119 lb
  • LYING LEG CURL - 4x25, 20, 15 - W: 196 lb
  • SEATED CALF RAISE - 4x25, 20, 15 - W: 276 lb
  • STANDING CALF RAISE - 4x25 - W: 317 lb
IMG-20240523-WA0007.jpg
 
Sunday - 23/02/2025 - WORKOUT 4 - ARMS

  • CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 261 lb
  • ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 148 lb
  • STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 161 lb
  • BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 156 lb
  • INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 93 lb
  • CABLE CURL - 4x20, 15, 10, 8 - W: 168 lb
  • SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 169 lb
  • HAMMER CURLS - 3x20 - W: 94 lb
  • DUMBBELL BENCH PRESS - 4x15, 12, 10, 8 - W: 144 lb
 
Monday- 24/02/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 246 lb
  • DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 144 lb
  • CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 200 lb
  • TRICEP DIP - 4x20, 15, 10, 8
  • SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 123 lb
  • LATERAL RAISE - 4x20, 15, 10, 8 - W: 86 lb
  • MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 199 lb
IMG-20240512-WA0015.jpg
 
One of the things I respect about you is your consistency.

The way you train, your ass off is really fun to see.
 
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