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Approved Log Mass Building Workout Log

Sunday - 15/09/2024 - WORKOUT 4 - ARMS

  • CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 206 lb
  • ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 93 lb
  • STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 109 lb
  • BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 101 lb
  • INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 43 lb
  • CABLE CURL - 4x20, 15, 10, 8 - W: 113 lb
  • SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 114 lb
  • HAMMER CURLS - 3x15 - W: 44 lb
  • DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 94 lb
IMG-20240525-WA0004.jpg
 
Monday- 16/09/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 196 lb
  • DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 94 lb
  • CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 150 lb
  • TRICEP DIP - 4x20, 15, 10, 8
  • SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 73 lb
  • LATERAL RAISE - 4x20, 15, 10, 8 - W: 36 lb
  • MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 149 lb
IMG-20240602-WA0007.jpg
 
Enatan said:
Monday- 16/09/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 196 lb
  • DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 94 lb
  • CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 150 lb
  • TRICEP DIP - 4x20, 15, 10, 8
  • SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 73 lb
  • LATERAL RAISE - 4x20, 15, 10, 8 - W: 36 lb
  • MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 149 lb
View attachment 3972
Click to expand...
You're built like a tank, impressive
 
Wednesday - 18/09/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x20, 15, 12, 10 - W: 340 lb
  • ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 99 lb
  • LAT PULL DOWN - 4x20, 15, 12, 10 - W: 180 lb
  • T-BAR ROW - 4x20, 15, 12, 10 - W: 218 lb
  • SEATED ROW - 4x20, 15, 12, 10 - W: 189 lb
  • SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 86 lb
  • HYPEREXTENSION - 4x20, 15, 12, 10
  • DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 101 lb
IMG-20240528-WA0005.jpg
 
Friday - 20/09/2024 - WORKOUT 3 - LEGS
  • BARBELL SQUAT - 4x15, 12, 10 - W: 297 lb
  • HACK SQUAT - 4x15, 12, 10 - W: 357 lb
  • LEG PRESS - 4x15, 12, 10 - W: 519 lb
  • DUMBBELL WALKING LUNGE - 4x15, 12, 10 - W: 75 lb
  • LYING LEG CURL - 4x15, 12, 10 - W: 151 lb
  • SEATED CALF RAISE - 4x20, 15, 15 - W: 231 lb
  • STANDING CALF RAISE - 4x15 - W: 272 lb
IMG-20240530-WA0010.jpg
 
Sunday - 22/09/2024 - WORKOUT 4 - ARMS

  • CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 206 lb
  • ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 93 lb
  • STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 109 lb
  • BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 101 lb
  • INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 43 lb
  • CABLE CURL - 4x20, 15, 10, 8 - W: 113 lb
  • SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 114 lb
  • HAMMER CURLS - 3x15 - W: 44 lb
  • DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 94 lb
IMG-20240713-WA0003.jpg
 
Monday- 23/09/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 196 lb
  • DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 94 lb
  • CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 150 lb
  • TRICEP DIP - 4x20, 15, 10, 8
  • SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 73 lb
  • LATERAL RAISE - 4x20, 15, 10, 8 - W: 36 lb
  • MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 149 lb
IMG-20240427-WA0004.jpg
 
Wednesday - 25/09/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x20, 15, 12, 10 - W: 340 lb
  • ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 99 lb
  • LAT PULL DOWN - 4x20, 15, 12, 10 - W: 180 lb
  • T-BAR ROW - 4x20, 15, 12, 10 - W: 218 lb
  • SEATED ROW - 4x20, 15, 12, 10 - W: 189 lb
  • SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 86 lb
  • HYPEREXTENSION - 4x20, 15, 12, 10
  • DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 101 lb
IMG-20240709-WA0007.jpg
 
Friday - 27/09/2024 - WORKOUT 3 - LEGS
  • BARBELL SQUAT - 4x20, 15, 12 - W: 297 lb
  • HACK SQUAT - 4x20, 15, 12 - W: 357 lb
  • LEG PRESS - 4x20, 15, 12 - W: 519 lb
  • DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 75 lb
  • LYING LEG CURL - 4x20, 15, 12 - W: 151 lb
  • SEATED CALF RAISE - 4x20, 15, 15 - W: 231 lb
  • STANDING CALF RAISE - 4x20 - W: 272 lb
IMG-20240614-WA0004.jpg
 
Sunday - 29/09/2024 - WORKOUT 4 - ARMS

  • CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 206 lb
  • ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 93 lb
  • STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 109 lb
  • BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 101 lb
  • INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 43 lb
  • CABLE CURL - 4x20, 15, 10, 8 - W: 113 lb
  • SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 114 lb
  • HAMMER CURLS - 3x15 - W: 44 lb
  • DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 94 lb
IMG-20240602-WA0000.jpg
 
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