Approved Log Kcook Progression and Muscle Gain Log

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x20 - 356 lb

Barbell Rows - 3x20 - 218 lb

Lat Pull Down - 3x20 - 210 lb

Seated Cable Row - 2x40 - 119 lb

CALVES

Seated Calf Raise - 3x20 - 251 lb

45 Degree Calf Raise - 3x30 - 152 lb

ABS

Reverse Crunch - 40

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 242 lb

Incline Bench Press - 2x20 - 221 lb

Dumbbell Bench Press - 2x20 - 115 lb

Dumbbell Flys - 2x40 - 82 lb

BICEPS

Pinwheel Curls - 2x20 - 76 lb

Standing Barbell Curl - 2x20 - 128 lb

Cable Preacher Curl - 1x40 - 141 lb

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x20 - 317 lb

Leg Press - 2x25 - 534 lb

Cross Arm Front Squat - 2x25 - 227 lb

Leg Press - 2x40 - 363 lb

Single Leg Press - 2x35 - 350 lb

HAMSTRINGS

Romanian Deadlift - 2x25 - 301 lb

Leg Curl - 2x25 - 214 lb

Leg Curl - 1 x 40 - 156 lb

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 190 lb

Seated Arnold Press - 3x20 - 94 lb

Barbell Front Raise - 3x20 - 124 lb

Dumbbell Lateral Raise - 2x40 - 58 lb

TRICEPS

Close Grip Bench Press - 2x20 - 246 lb

Seated French Press - 2x25 - 106 lb

Seated EZ Bar Skullcrusher - 2x25 - 141 lb


Cable Tricep Extension - 1x40 - 116 lb

 

[wootoom]

a great back day
356 lbs on the deadlifts is no joke

 

[Vadim Fedorov]

good job hitting those abs
I like to hit them on back day as well

 

[2Thick]

don't forget your lower back
maybe do some Roman chairs

 

[E2]

looking really good man
the dumbbell curls look really fun the way you're doing them

 

[Ulter]

nice updates on the variations of the training
quads and hamstrings got hit like a crazy man

 

[chesty]

Romanian deadlifts are definitely the way to go
and I love the curl on the legs as well

 

[ROIDDERS]

building up strong hamstrings is important
you're not neglecting them that's good to see

 

[ceo]

Bros nice job on the shoulders and triceps
four exercises of each that's the way to do it