Approved Log Mass Building Workout Log

[e2]

You've got amazing vascularity and you've got a lean physique.

 

[2Thick]

Don't forget to tell us what you're eating too.

We want to know.

 

[Vadim Fedorov]

Meal pictures will definitely be appreciated.

 

[wootoom]

Nice job on the workout session.

A lot of people can learn from your back workout.

 

[Enatan]

your biceps are bigger than most people's heads.

Amazing job. Keep it up.

Hey thanks bro

 

[Enatan]

Nice job on the workout session.

A lot of people can learn from your back workouts

Hey, I appreciate man

 

[Enatan]

You're looking good, man, those arms are to die for

Hahaha, thanks man

 

[Enatan]

You are an Unstoppable machine.

Look at you. Hitting it hard.

Hey man I appreciate your compliments

 

[Enatan]

Bros. Keep up the good work, your workouts, look fantastic.

Hey thanks man

 

[Enatan]

You've got amazing vascularity and you've got a lean physique.

Hey man thanks for the compliment

 

[Enatan]

Don't forget to tell us what you're eating too.

We want to know.

Will do man

 

[Enatan]

Sunday - 02/03/2025 - 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

 

[Enatan]

Monday- 03/03/2024 - 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

 

[Enatan]

Wednesday - 05/03/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 389 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 147 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 230 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 268 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 239 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 136 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 151 lb

 

[Enatan]

Friday - 07/03/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x25, 20, 15 - W: 347 lb
• HACK SQUAT - 4x25, 20, 15 - W: 407 lb
• LEG PRESS - 4x25, 20, 15 - W: 569 lb
• DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 124 lb
• LYING LEG CURL - 4x25, 20, 15 - W: 201 lb
• SEATED CALF RAISE - 4x25, 20, 15 - W: 281 lb
• STANDING CALF RAISE - 4x25 - W: 322 lb

 

[Enatan]

Sunday - 09/03/2025 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 266 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 153 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 166 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 161 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 98 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 173 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 174 lb
• HAMMER CURLS - 3x20 - W: 99 lb
• DUMBBELL BENCH PRESS - 4x15, 12, 10, 8 - W: 149 lb

 

[Enatan]

Monday- 10/03/2024 - 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

 

[Enatan]

Wednesday - 12/03/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 389 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 147 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 230 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 268 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 239 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 136 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 151 lb

 

[Enatan]

Friday - 14/03/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x25, 20, 15 - W: 352 lb
• HACK SQUAT - 4x25, 20, 15 - W: 412 lb
• LEG PRESS - 4x25, 20, 15 - W: 574 lb
• DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 129 lb
• LYING LEG CURL - 4x25, 20, 15 - W: 206 lb
• SEATED CALF RAISE - 4x25, 20, 15 - W: 286 lb
• STANDING CALF RAISE - 4x25 - W: 327 lb

 

[Enatan]

Sunday - 16/03/2025 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 266 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 153 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 166 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 161 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 98 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 173 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 174 lb
• HAMMER CURLS - 3x20 - W: 99 lb
• DUMBBELL BENCH PRESS - 4x15, 12, 10, 8 - W: 149 lb