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Approved Log Mass Building Workout Log

Friday - 18/10/2024 - WORKOUT 3 - LEGS
  • BARBELL SQUAT - 4x20, 15, 12 - W: 307 lb
  • HACK SQUAT - 4x20, 15, 12 - W: 367 lb
  • LEG PRESS - 4x20, 15, 12 - W: 529 lb
  • DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 85 lb
  • LYING LEG CURL - 4x20, 15, 12 - W: 161 lb
  • SEATED CALF RAISE - 4x20, 15, 15 - W: 241 lb
  • STANDING CALF RAISE - 4x20 - W: 282 lb
IMG-20240523-WA0007.jpg
 
Sunday - 20/10/2024 - WORKOUT 4 - ARMS

  • CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 216 lb
  • ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 103 lb
  • STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 119 lb
  • BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 111 lb
  • INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 53 lb
  • CABLE CURL - 4x20, 15, 10, 8 - W: 123 lb
  • SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 124 lb
  • HAMMER CURLS - 3x15 - W: 54 lb
  • DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 104 lb
IMG-20240624-WA0000.jpg
 
Monday- 21/10/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 206 lb
  • DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 104 lb
  • CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 160 lb
  • TRICEP DIP - 4x20, 15, 10, 8
  • SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 83 lb
  • LATERAL RAISE - 4x20, 15, 10, 8 - W: 46 lb
  • MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 159 lb
IMG-20240527-WA0003.jpg
 
Wednesday - 23/10/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x20, 15, 12, 10 - W: 355 lb
  • ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 114 lb
  • LAT PULL DOWN - 4x20, 15, 12, 10 - W: 195 lb
  • T-BAR ROW - 4x20, 15, 12, 10 - W: 233 lb
  • SEATED ROW - 4x20, 15, 12, 10 - W: 204 lb
  • SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 101 lb
  • HYPEREXTENSION - 4x20, 15, 12, 10
  • DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 116 lb
 
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