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Approved Log Mass Building Workout Log

Monday- 31/03/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 256 lb
  • DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 154 lb
  • CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 210 lb
  • TRICEP DIP - 4x20, 15, 10, 8
  • SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 133 lb
  • LATERAL RAISE - 4x20, 15, 10, 8 - W: 96 lb
  • MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 209 lb
IMG-20240512-WA0015.jpg
 
Wednesday - 02/04/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x20, 15, 12, 10 - W: 399 lb
  • ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 157 lb
  • LAT PULL DOWN - 4x20, 15, 12, 10 - W: 240 lb
  • T-BAR ROW - 4x20, 15, 12, 10 - W: 278 lb
  • SEATED ROW - 4x20, 15, 12, 10 - W: 249 lb
  • SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 146 lb
  • HYPEREXTENSION - 4x20, 15, 12, 10
  • DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 161 lb
 
Friday - 04/04/2025 - WORKOUT 3 - LEGS
  • BARBELL SQUAT - 4x25, 20, 15 - W: 357 lb
  • HACK SQUAT - 4x25, 20, 15 - W: 417 lb
  • LEG PRESS - 4x25, 20, 15 - W: 579 lb
  • DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 134 lb
  • LYING LEG CURL - 4x25, 20, 15 - W: 211 lb
  • SEATED CALF RAISE - 4x25, 20, 15 - W: 291 lb
  • STANDING CALF RAISE - 4x25 - W: 332 lb
 
Sunday - 06/04/2025 - WORKOUT 4 - ARMS

  • CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 271 lb
  • ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 158 lb
  • STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 171 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
IMG-20240425-WA0011.jpg
 
Monday- 07/04/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 256 lb
  • DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 154 lb
  • CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 210 lb
  • TRICEP DIP - 4x20, 15, 10, 8
  • SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 133 lb
  • LATERAL RAISE - 4x20, 15, 10, 8 - W: 96 lb
  • MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 209 lb
 
Wednesday - 09/04/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x20, 15, 12, 10 - W: 399 lb
  • ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 157 lb
  • LAT PULL DOWN - 4x20, 15, 12, 10 - W: 240 lb
  • T-BAR ROW - 4x20, 15, 12, 10 - W: 278 lb
  • SEATED ROW - 4x20, 15, 12, 10 - W: 249 lb
  • SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 146 lb
  • HYPEREXTENSION - 4x20, 15, 12, 10
  • DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 161 lb
 
Friday - 11/04/2025 - WORKOUT 3 - LEGS
  • 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
 
Sunday - 13/04/2025 - WORKOUT 4 - ARMS

  • 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
 
Monday- 14/04/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • 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
IMG-20240602-WA0007.jpg
 
Wednesday - 16/04/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x20, 15, 12, 10 - W: 399 lb
  • ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 157 lb
  • LAT PULL DOWN - 4x20, 15, 12, 10 - W: 240 lb
  • T-BAR ROW - 4x20, 15, 12, 10 - W: 278 lb
  • SEATED ROW - 4x20, 15, 12, 10 - W: 249 lb
  • SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 146 lb
  • HYPEREXTENSION - 4x20, 15, 12, 10
  • DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 161 lb
 
Friday - 18/04/2025 - WORKOUT 3 - LEGS
  • 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
 
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Enatan said:
Sunday - 06/04/2025 - WORKOUT 4 - ARMS

  • CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 271 lb
  • ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 158 lb
  • STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 171 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
View attachment 4815
Click to expand...
@Enatan Wow man, really good. I'm really impressed with your photography on this. Getting a good picture of your front bicep curls.
 
Enatan said:
Monday- 31/03/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 256 lb
  • DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 154 lb
  • CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 210 lb
  • TRICEP DIP - 4x20, 15, 10, 8
  • SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 133 lb
  • LATERAL RAISE - 4x20, 15, 10, 8 - W: 96 lb
  • MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 209 lb
View attachment 4802
Click to expand...
@Enatan Bro, that's the way to do dips. You a big boy for sure. And I like the 45 degree angle that perfect.
 
Enatan said:
Friday - 18/04/2025 - WORKOUT 3 - LEGS
  • 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
Click to expand...
@Enatan Bros. This is a sweet update. I like the different leg exercises. Look how much weight you're doing. You are a strong guy 584 lbs. Wow.
 
Enatan said:
Monday- 31/03/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 256 lb
  • DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 154 lb
  • CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 210 lb
  • TRICEP DIP - 4x20, 15, 10, 8
  • SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 133 lb
  • LATERAL RAISE - 4x20, 15, 10, 8 - W: 96 lb
  • MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 209 lb
View attachment 4802
Click to expand...
@Enatan You are a true champion for sure.
I love this type of training, you're doing, look at your arms, they're getting bigger and bigger as you go.
 
Enatan said:
Monday- 31/03/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 256 lb
  • DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 154 lb
  • CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 210 lb
  • TRICEP DIP - 4x20, 15, 10, 8
  • SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 133 lb
  • LATERAL RAISE - 4x20, 15, 10, 8 - W: 96 lb
  • MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 209 lb
View attachment 4802
Click to expand...
@Enatan looks really good man! arms are looking nice.

veins are popping out of your arms and muscles are getting more ripped !
 
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