Approved Log Mass Building Workout Log

[Enatan]

love your progress keep up the good work

Hey thanks man

 

[Enatan]

we are more and more impressed every update you do

Hey thanks man

 

[Enatan]

definitely you got the size and you got the lean physique!

Hey thanks man

 

[Enatan]

next time oil up for your posing

Haha, that's a good idea man, I'll definitely post the oiled pose

 

[Enatan]

congratulations man you have the physique that we've all dreamed of

Hey man too much flattery, I see some mean machine on here, thanks though

 

[Enatan]

you are pumping me up to go work out as well

Haha hey man, I'm happy to be a reference point

 

[Enatan]

Wednesday - 19/06/2024 - 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: 216 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

 

[Tiger Khan]

Wednesday - 19/06/2024 - 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: 216 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 3502

@Enatan Great updates so far dude.....keep killing it.........

 

[BigJackson]

Wednesday - 19/06/2024 - 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: 216 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 3502

big big man thick bro

 

[Enatan]

big big man thick bro

Hey man thanks

 

[Enatan]

@Enatan Great updates so far dude.....keep killing it.........

Hey thanks man

 

[Enatan]

Friday - 21/06/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x12, 10, 8 - W: 216 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

 

[Enatan]

Sunday - 23/06/2024 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x12, 10, 8, 6 - W: 216 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 103 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 119 lb
• BARBELL PREACHER CURL - 4x12, 10, 8, 6 - W: 111 lb
• STANDING DUMBBELL CURL - 4x12, 10, 8, 6 - W: 88 lb
• CABLE CURL - 4x12, 10, 8, 6 - W: 123 lb
• SEATED BARBELL WRIST CURL - 4x12, 10, 8, 6 - W: 124 lb

 

[BigJackson]

Sunday - 23/06/2024 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x12, 10, 8, 6 - W: 216 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 103 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x12, 10, 8, 6 - W: 119 lb
• BARBELL PREACHER CURL - 4x12, 10, 8, 6 - W: 111 lb
• STANDING DUMBBELL CURL - 4x12, 10, 8, 6 - W: 88 lb
• CABLE CURL - 4x12, 10, 8, 6 - W: 123 lb
• SEATED BARBELL WRIST CURL - 4x12, 10, 8, 6 - W: 124 lb

View attachment 3516

your arms HUGE WOW

 

[Enatan]

your arms HUGE WOW

Hey thanks man, it's in the genes

 

[Enatan]

Monday - 24/06/2024 - 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: 110 lb
• TRICEP DIP - 4x12, 10, 8, 6
• SEATED DUMBBELL PRESS - 4x12, 10, 8, 6 - w: 73 lb
• LATERAL RAISE - 4x12, 10, 8, 6 - W: 45 lb each
• MACHINE REVERSE FLY - 4x12, 10, 8, 6 - W: 149 lb

 

[Enatan]

Wednesday - 26/06/2024 - 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

 

[BigJackson]

Monday - 24/06/2024 - 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: 110 lb
• TRICEP DIP - 4x12, 10, 8, 6
• SEATED DUMBBELL PRESS - 4x12, 10, 8, 6 - w: 73 lb
• LATERAL RAISE - 4x12, 10, 8, 6 - W: 45 lb each
• MACHINE REVERSE FLY - 4x12, 10, 8, 6 - W: 149 lb

View attachment 3521

Wednesday - 26/06/2024 - 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 3537

level of rip is high and LEAN

 

[SteveSmith]

always appreciate your updates you look fantastic

 

[Mobster]

Get to work bringing up those calves to match that upper body