Approved Log Kcook Progression and Muscle Gain Log

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x20 - 361 lb

Barbell Rows - 3x20 - 223 lb

Lat Pull Down - 3x20 - 215 lb

Seated Cable Row - 2x40 - 124 lb

CALVES

Seated Calf Raise - 3x20 - 255 lb

45 Degree Calf Raise - 3x30 - 157 lb

ABS

Reverse Crunch - 40

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 247 lb

Incline Bench Press - 2x20 - 226 lb

Dumbbell Bench Press - 2x20 - 120 lb

Dumbbell Flys - 2x40 - 87 lb

BICEPS

Pinwheel Curls - 2x20 - 81 lb

Standing Barbell Curl - 2x20 - 133 lb

Cable Preacher Curl - 1x40 - 146 lb

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x20 - 322 lb

Leg Press - 2x25 - 539 lb

Cross Arm Front Squat - 2x25 - 232 lb

Leg Press - 2x40 - 368 lb

Single Leg Press - 2x35 - 355 lb

HAMSTRINGS

Romanian Deadlift - 2x25 - 306 lb

Leg Curl - 2x25 - 219 lb

Leg Curl - 1 x 40 - 161 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

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x20 - 361 lb

Barbell Rows - 3x20 - 223 lb

Lat Pull Down - 3x20 - 215 lb

Seated Cable Row - 2x40 - 124 lb

CALVES

Seated Calf Raise - 3x20 - 255 lb

45 Degree Calf Raise - 3x30 - 157 lb

ABS

Reverse Crunch - 40

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 247 lb

Incline Bench Press - 2x20 - 226 lb

Dumbbell Bench Press - 2x20 - 120 lb

Dumbbell Flys - 2x40 - 87 lb

BICEPS

Pinwheel Curls - 2x20 - 81 lb

Standing Barbell Curl - 2x20 - 133 lb

Cable Preacher Curl - 1x40 - 146 lb

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x20 - 327 lb

Leg Press - 2x25 - 544 lb

Cross Arm Front Squat - 2x25 - 237 lb

Leg Press - 2x40 - 373 lb

Single Leg Press - 2x35 - 360 lb

HAMSTRINGS

Romanian Deadlift - 2x25 - 311 lb

Leg Curl - 2x25 - 224 lb

Leg Curl - 1 x 40 - 166 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

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x20 - 361 lb

Barbell Rows - 3x20 - 223 lb

Lat Pull Down - 3x20 - 215 lb

Seated Cable Row - 2x40 - 124 lb

CALVES

Seated Calf Raise - 3x20 - 255 lb

45 Degree Calf Raise - 3x30 - 157 lb

ABS

Reverse Crunch - 40

 

[oshhello]

BACK, CALVES & ABS

BACK

Deadlift - 4x20 - 361 lb

Barbell Rows - 3x20 - 223 lb

Lat Pull Down - 3x20 - 215 lb

Seated Cable Row - 2x40 - 124 lb

CALVES

Seated Calf Raise - 3x20 - 255 lb

45 Degree Calf Raise - 3x30 - 157 lb

ABS

Reverse Crunch - 40

That's an intense and well-rounded back, calves, and abs workout with impressive weights and high reps—great effort!

 

[Kcook]

That's an intense and well-rounded back, calves, and abs workout with impressive weights and high reps—great effort!

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 247 lb

Incline Bench Press - 2x20 - 226 lb

Dumbbell Bench Press - 2x20 - 120 lb

Dumbbell Flys - 2x40 - 87 lb

BICEPS

Pinwheel Curls - 2x20 - 81 lb

Standing Barbell Curl - 2x20 - 133 lb

Cable Preacher Curl - 1x40 - 146 lb

 

[zedhed]

Kcook you are the man!
Up. Always an inspiration. Reading your log.

 

[caligirl85]

Great job showing the pictures of how you can get in and work out, even just laying on your back.
Looks like you're doing some Pilates workouts.

 

[Shrine]

Heck of a job man, the dumbbells look fantastic when you're doing your rotation.
I like the fact that you're also hitting them At an angle.

 

[Zyglamail]

Quadricep and hamstring workouts are always on point.
Keep up the good work on that, I like what you're doing here.

 

[Arabian]

Great job, hitting your back and abs in the same day.
I do the same strategy and it works well for me.

 

[BookerTNY]

Chest And bicep training is always fun to do.
Keep up the good work and we like to see you continue to improve.

 

[sambee38]

Amazing workout on this.
I like the free weight exercises, that's the way it should be done.

 

[Austin316]

Lots of different ways to do these work outs.
I'm very impressed, keep up the good work. The chest is really taking a beating and you're doing perfect form.