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Approved Log Mass Building Workout Log

Wednesday - 05/15/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x12, 10, 8, 6 - W: 340 lb
  • ONE ARM DUMBBELL ROW - 4x12, 10, 8, 6 - W: 99 lb
  • LAT PULL DOWN - 4x12, 10, 8, 6 - W: 180 lb
  • SEATED ROW - 4x12, 10, 8, 6 - W: 189 lb
  • SINGLE ARM LAT PULL DOWN - 4x12, 10, 8, 6 - W: 86 lb
  • HYPEREXTENSION - 4x12, 10, 8, 6
  • DUMBBELL SHRUG - 4x12, 10, 8, 6 - W: 101 lb
IMG-20240424-WA0027.jpg
 
Enatan said:
Wednesday - 05/15/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x12, 10, 8, 6 - W: 340 lb
  • ONE ARM DUMBBELL ROW - 4x12, 10, 8, 6 - W: 99 lb
  • LAT PULL DOWN - 4x12, 10, 8, 6 - W: 180 lb
  • SEATED ROW - 4x12, 10, 8, 6 - W: 189 lb
  • SINGLE ARM LAT PULL DOWN - 4x12, 10, 8, 6 - W: 86 lb
  • HYPEREXTENSION - 4x12, 10, 8, 6
  • DUMBBELL SHRUG - 4x12, 10, 8, 6 - W: 101 lb
View attachment 3269
Click to expand...
Great update @Enatan
 
Friday - 05/17/2024 - WORKOUT 3 - LEGS

  • BARBELL SQUAT - 4x12, 10, 8 - W: 287 lb
  • HACK SQUAT - 4x12, 10, 8 - W: 347 lb
  • LEG PRESS - 4x12, 10, 8 - W: 499 lb
  • DUMBBELL LUNGE - 4x12, 10, 8 - W: 65 lb
  • LYING LEG CURL - 4x12, 10, 8 - W: 141 lb
  • SEATED CALF RAISE - 4x12, 12, 12 - W: 221 lb
  • STANDING CALF RAISE - 4
IMG-20240425-WA0016.jpg
 
Sunday - 05/19/2024 - WORKOUT 4 ARMS

  • CLOSE GRIP BENCH PRESS - 4x12, 10, 8, 6 - W: 206 lb
  • ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 93 lb
  • STRAIGHT BAR TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 109 lb
  • BARBELL PREACHER CURL - 4x12, 10, 8, 6 - W: 101 lb
  • INCLINE DUMBBELL CURL - 4x12, 10, 8, 6 - W: 43 lb
  • CABLE CURL - 4x12, 10, 8, 6 - W: 113 lb
  • SEATED BARBELL WRIST CURL - 4x12, 10, 8, 6 - W: 114 lb
IMG-20240519-WA0000.jpg
 
Enatan said:
Sunday - 05/19/2024 - WORKOUT 4 ARMS

  • CLOSE GRIP BENCH PRESS - 4x12, 10, 8, 6 - W: 206 lb
  • ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 93 lb
  • STRAIGHT BAR TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 109 lb
  • BARBELL PREACHER CURL - 4x12, 10, 8, 6 - W: 101 lb
  • INCLINE DUMBBELL CURL - 4x12, 10, 8, 6 - W: 43 lb
  • CABLE CURL - 4x12, 10, 8, 6 - W: 113 lb
  • SEATED BARBELL WRIST CURL - 4x12, 10, 8, 6 - W: 114 lb
View attachment 3305
Click to expand...
Nice update @Enatan
 
Monday - 05/20/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x12, 10, 8, 6 - W: 196 lb
  • DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 94 lb
  • CABLE CROSSOVER - 4x12, 10, 8, 6 - W: 91 lb
  • TRICEP DIP - 4x12, 10, 8, 6
  • SEATED DUMBBELL PRESS - 4x12, 10, 8, 6 - w: 73 lb
  • LATERAL RAISE - 4x12, 10, 8, 6 - W: 36 lb
  • MACHINE REVERSE FLY - 4x12, 10, 8, 6 - W: 149 lb
IMG-20240424-WA0022.jpg
 
Enatan said:
Monday - 05/20/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x12, 10, 8, 6 - W: 196 lb
  • DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 94 lb
  • CABLE CROSSOVER - 4x12, 10, 8, 6 - W: 91 lb
  • TRICEP DIP - 4x12, 10, 8, 6
  • SEATED DUMBBELL PRESS - 4x12, 10, 8, 6 - w: 73 lb
  • LATERAL RAISE - 4x12, 10, 8, 6 - W: 36 lb
  • MACHINE REVERSE FLY - 4x12, 10, 8, 6 - W: 149 lb
View attachment 3317
Click to expand...
@Enatan you should be vip great log
 
Enatan said:
Monday - 05/20/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x12, 10, 8, 6 - W: 196 lb
  • DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 94 lb
  • CABLE CROSSOVER - 4x12, 10, 8, 6 - W: 91 lb
  • TRICEP DIP - 4x12, 10, 8, 6
  • SEATED DUMBBELL PRESS - 4x12, 10, 8, 6 - w: 73 lb
  • LATERAL RAISE - 4x12, 10, 8, 6 - W: 36 lb
  • MACHINE REVERSE FLY - 4x12, 10, 8, 6 - W: 149 lb
View attachment 3317
Click to expand...
Great update @Enatan
 
Wednesday - 05/22/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x12, 10, 8, 6 - W: 340 lb
  • ONE ARM DUMBBELL ROW - 4x12, 10, 8, 6 - W: 99 lb
  • LAT PULL DOWN - 4x12, 10, 8, 6 - W: 180 lb
  • SEATED ROW - 4x12, 10, 8, 6 - W: 189 lb
  • SINGLE ARM LAT PULL DOWN - 4x12, 10, 8, 6 - W: 86 lb
  • HYPEREXTENSION - 4x12, 10, 8, 6
  • DUMBBELL SHRUG - 4x12, 10, 8, 6 - W: 101 lb
IMG-20240521-WA0002.jpg
 
Enatan said:
Wednesday - 05/22/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x12, 10, 8, 6 - W: 340 lb
  • ONE ARM DUMBBELL ROW - 4x12, 10, 8, 6 - W: 99 lb
  • LAT PULL DOWN - 4x12, 10, 8, 6 - W: 180 lb
  • SEATED ROW - 4x12, 10, 8, 6 - W: 189 lb
  • SINGLE ARM LAT PULL DOWN - 4x12, 10, 8, 6 - W: 86 lb
  • HYPEREXTENSION - 4x12, 10, 8, 6
  • DUMBBELL SHRUG - 4x12, 10, 8, 6 - W: 101 lb
View attachment 3330
Click to expand...
@Enatan is doing it the real deal lifts
 
Enatan said:
Wednesday - 05/22/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x12, 10, 8, 6 - W: 340 lb
  • ONE ARM DUMBBELL ROW - 4x12, 10, 8, 6 - W: 99 lb
  • LAT PULL DOWN - 4x12, 10, 8, 6 - W: 180 lb
  • SEATED ROW - 4x12, 10, 8, 6 - W: 189 lb
  • SINGLE ARM LAT PULL DOWN - 4x12, 10, 8, 6 - W: 86 lb
  • HYPEREXTENSION - 4x12, 10, 8, 6
  • DUMBBELL SHRUG - 4x12, 10, 8, 6 - W: 101 lb
View attachment 3330
Click to expand...
Great update ? @Enatan
 
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