Approved Log Kcook Progression and Muscle Gain Log

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 2x3 - 336 lb

Barbell Rows - 2x12 - 188 lb

Lat Pull Down - 2x12 - 180 lb

Seated Cable Row - 2x40 - 89 lb

CALVES

Seated Calf Raise - 2x10 - 221 lb

45 Degree Calf Raise - 2x40 - 122 lb

ABS

Reverse Crunch - 20

Gotta work those calves!

 

[Jayne Scott]

BACK, CALVES & ABS

BACK

Deadlift - 2x3 - 336 lb

Barbell Rows - 2x12 - 188 lb

Lat Pull Down - 2x12 - 180 lb

Seated Cable Row - 2x40 - 89 lb

CALVES

Seated Calf Raise - 2x10 - 221 lb

45 Degree Calf Raise - 2x40 - 122 lb

ABS

Reverse Crunch - 20

Gotta work those calves!
View attachment 448

Great update @Kcook

 

[Kcook]

Great update @Kcook

Thanks

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x3 - 227 lb

Incline Bench Press - 3x6 - 206 lb

Dumbbell Bench Press - 3x10 - 100 lb

Dumbbell Flys - 2x30 - 62lb

BICEPS

Pinwheel Curls - 2x5 - 61 lb

Standing Barbell Curl - 3x6 - 113 lb

Cable Preacher Curl - 2x40 - 111 lb

 

[Jayne Scott]

CHEST & BICEPS

CHEST

Bench Press - 4x3 - 227 lb

Incline Bench Press - 3x6 - 206 lb

Dumbbell Bench Press - 3x10 - 100 lb

Dumbbell Flys - 2x30 - 62lb

BICEPS

Pinwheel Curls - 2x5 - 61 lb

Standing Barbell Curl - 3x6 - 113 lb

Cable Preacher Curl - 2x40 - 111 lb

View attachment 456

Great job @Kcook

 

[Kcook]

Great job @Kcook

Thanks

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x3 - 297 lb

Leg Press - 2x6 - 509 lb

Front Squat - 2x6 - 242 lb

Leg Press - 2x40 - 333 lb

HAMSTRINGS

Romanian Deadlift - 2x3 - 286 lb

Leg Curl - 2x6 - 184 lb

Leg Curl - 1 x 40 - 121 lb

 

[Jayne Scott]

QUADS & HAMSTRINGS

QUADS

Squat - 4x3 - 297 lb

Leg Press - 2x6 - 509 lb

Front Squat - 2x6 - 242 lb

Leg Press - 2x40 - 333 lb

HAMSTRINGS

Romanian Deadlift - 2x3 - 286 lb

Leg Curl - 2x6 - 184 lb

Leg Curl - 1 x 40 - 121 lb

View attachment 462

Great work @Kcook

 

[Kcook]

Great work @Kcook

Thanks

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x3 - 155 lb

Seated Arnold Press - 2x6 - 54 lb

Barbell Front Raise - 2x6 - 84 lb

Dumbbell Lateral Raise - 2x40 - 18 lb

TRICEPS

Close Grip Bench Press - 2x3 - 206 lb

Seated French Press - 2x6 - 66 lb

EZ Bar Skullcrusher - 2x6 - 96 lb

Cable Tricep Extension - 1x40 - 76 lb

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 2x3 - 336 lb

Barbell Rows - 2x12 - 188 lb

Lat Pull Down - 2x12 - 180 lb

Seated Cable Row - 2x40 - 89 lb

CALVES

Seated Calf Raise - 2x10 - 221 lb

45 Degree Calf Raise - 2x40 - 122 lb

ABS

Reverse Crunch - 20

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x3 - 217 lb

Incline Bench Press - 2x6 - 196 lb

Dumbbell Bench Press - 2x6 - 90 lb

Dumbbell Flys - 2x40 - 52lb

BICEPS

Pinwheel Curls - 2x3 - 51 lb

Standing Barbell Curl - 2x6 - 103 lb

Cable Preacher Curl - 1x40 - 101.3 lb

 

[BigPapaPumpCA]

BACK, CALVES & ABS

BACK

Deadlift - 2x3 - 336 lb

Barbell Rows - 2x12 - 188 lb

Lat Pull Down - 2x12 - 180 lb

Seated Cable Row - 2x40 - 89 lb

CALVES

Seated Calf Raise - 2x10 - 221 lb

45 Degree Calf Raise - 2x40 - 122 lb

ABS

Reverse Crunch - 20
View attachment 483

CHEST & BICEPS

CHEST

Bench Press - 4x3 - 217 lb

Incline Bench Press - 2x6 - 196 lb

Dumbbell Bench Press - 2x6 - 90 lb

Dumbbell Flys - 2x40 - 52lb

BICEPS

Pinwheel Curls - 2x3 - 51 lb

Standing Barbell Curl - 2x6 - 103 lb

Cable Preacher Curl - 1x40 - 101.3 lb

View attachment 485

@Kcook super powwaaa on the pump

 

[Stevesmi]

heck of a job on this one I'm gonna have to try some dumbbell for the chest

 

[Mobster]

Good dumbbell bench

 

[QuadSweep]

Really enjoying seeing the pictures

 

[BodyMonster34]

work out is on point you are a beast

 

[JasonPriest]

great job I love to see people posting up their picks

 

[wootoom]

training pictures are huge they are motivating for all

 

[Vadim Fedorov]

love seeing people achieving their dreams