Approved Log Mass Building Workout Log

[Enatan]

Cable crossover and tricep Dips are great ways to build up a strong upper body.

You're doing it the right way, using body weight exercises as well.

I appreciate it man. Thanks and happy New year

 

[Enatan]

Incline bench n dumbbell bench. Press great ways to build up a strong chest.

Hey thanks man. Happy New Year BTW

 

[Enatan]

Nice job using those machine reverse flies and the lateral raises to build up a nice upper body.

You are very impressive, every time you Lift.

Hey thanks man. Happy New Year BTW

 

[Enatan]

Excellent work outs, man. Keep up the good work.

Hey thanks man. Happy New Year BTW

 

[Enatan]

Thank you for the holiday wishes.
Bless you and your family as well.

Hey thanks man, I greatly appreciate the good wishes

 

[Enatan]

Great job. Posting up these pictures.

We can tell you have a very strong core.

Hey thanks man. Happy New Year BTW

 

[Enatan]

Sunday - 05/01/2025 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 246 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 133 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 149 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 141 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 83 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 153 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 154 lb
• HAMMER CURLS - 3x15 - W: 84 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 134 lb

 

[Enatan]

Monday- 06/01/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 226 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 124 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 180 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 103 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 66 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 179 lb

 

[Enatan]

Wednesday - 08/01/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 370 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 129 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 210 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 248 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 219 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 116 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 131 lb

 

[Enatan]

Friday - 10/01/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x20, 15, 12 - W: 332 lb
• HACK SQUAT - 4x20, 15, 12 - W: 392 lb
• LEG PRESS - 4x20, 15, 12 - W: 554 lb
• DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 109 lb
• LYING LEG CURL - 4x20, 15, 12 - W: 186 lb
• SEATED CALF RAISE - 4x20, 15, 15 - W: 266 lb
• STANDING CALF RAISE - 4x20 - W: 307 lb

 

[Enatan]

Sunday - 12/01/2025 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 246 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 133 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 149 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 141 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 83 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 153 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 154 lb
• HAMMER CURLS - 3x15 - W: 84 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 134 lb

 

[Enatan]

Monday- 13/01/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 226 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 124 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 180 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 103 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 66 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 179 lb

 

[Enatan]

Wednesday - 15/01/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 370 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 129 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 210 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 248 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 219 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 116 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 131 lb

 

[Enatan]

Friday - 17/01/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x20, 15, 12 - W: 332 lb
• HACK SQUAT - 4x20, 15, 12 - W: 392 lb
• LEG PRESS - 4x20, 15, 12 - W: 554 lb
• DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 109 lb
• LYING LEG CURL - 4x20, 15, 12 - W: 186 lb
• SEATED CALF RAISE - 4x20, 15, 15 - W: 266 lb
• STANDING CALF RAISE - 4x20 - W: 307 lb

 

[Enatan]

Sunday - 19/01/2025 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 246 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 133 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 149 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 141 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 83 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 153 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 154 lb
• HAMMER CURLS - 3x15 - W: 84 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 134 lb

 

[Enatan]

Monday- 20/01/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 231 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 129 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 185 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 108 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 71 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 184 lb

 

[Enatan]

Wednesday - 22/01/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 375 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 134 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 215 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 253 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 224 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 121 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 136 lb

 

[Enatan]

Friday - 24/01/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x20, 15, 12 - W: 337 lb
• HACK SQUAT - 4x20, 15, 12 - W: 397 lb
• LEG PRESS - 4x20, 15, 12 - W: 559 lb
• DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 114 lb
• LYING LEG CURL - 4x20, 15, 12 - W: 191 lb
• SEATED CALF RAISE - 4x20, 15, 15 - W: 271 lb
• STANDING CALF RAISE - 4x20 - W: 312 lb

 

[Enatan]

Sunday - 26/01/2025 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 251 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 138 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 154 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 146 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 88 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 158 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 159 lb
• HAMMER CURLS - 3x15 - W: 89 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 139 lb

 

[Enatan]

Monday- 27/01/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 231 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 129 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 185 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 108 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 71 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 184 lb