Mass Monday

Hope you all had a relaxing weekend. I’m calling today Mass Monday because it’s filled with all things that build muscle mass. I’ll include my workout along with the mass meal I cooked for dinner tonight.

So today was back and hams. And this has proven to be a great combination. It’s my 2nd week on this new workout program.

Back and Hams Mass Workout

Rows (plate-loaded): 3 x 15, 4 x 6

Lat Pulldowns: 4 x 8-10

Dumbbell Rows: 3 x 8

Seated Rows: 3 x 10
superset with
Cable Pullovers: 3 x 10

Hammer Strength Single Leg Curls: 4 x 10, 1 x 20

Lying Leg Curls: 4 x 10, 1 x 20

I’ve been starting heavy with six-rep sets after warming up. I believe going heavy gives your muscles that dense look.

Doing back and hams together allows me to focus on quads only, which I’ll be doing on Wednesday. And doing hams after back feels allows me to focus a little more as opposed to doing them with quads.

Mass Meal

Once I got home for the gym I started prepping tonight’s mass meal. Beef stew. I basically threw everything in the crock pot. Here’s the basic ingredients:

beef tips

red potatoes




beef stew seasoning packet

I browned the meat first on a pan. Then I threw everything in and added the seasoning. I set the crockpot on low and let it cook for about 8 or so hours.

This is a solid mass meal because it’s a good source of high protein and carbs. Of course the seasoning may grant some unwanted sodium. But when you’re training and eating for mass, you may not be too concerned about that. Just drink plenty of water.

Train with Passion,




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