Approved Log Kcook Progression and Muscle Gain Log

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 262 lb

Incline Bench Press - 2x20 - 241 lb

Dumbbell Bench Press - 2x20 - 135 lb

Dumbbell Flys - 2x30 - 112 lb

BICEPS

Pinwheel Curls - 2x20 - 96 lb

Standing Barbell Curl - 2x20 - 148 lb

Cable Preacher Curl - 1x30 - 171 lb

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 342 lb

Leg Press - 2x20 - 559 lb

Cross Arm Front Squat - 2x20 - 252 lb

Leg Press - 2x40 - 383 lb

Single Leg Press - 2x25 - 375 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 325 lb

Leg Curl - 2x20 - 239 lb

Leg Curl - 1 x 40 - 176 lb

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 210 lb

Seated Arnold Press - 3x20 - 114 lb

Barbell Front Raise - 3x20 - 144 lb

Dumbbell Lateral Raise - 2x25 - 83 lb

TRICEPS

Close Grip Bench Press - 2x20 - 266 lb

Seated French Press - 2x20 - 131 lb

Seated EZ Bar Skullcrusher - 2x20 - 164 lb


Cable Tricep Extension - 1x25 - 141 lb

 

[ceo]

Bros, you are doing a great job.

i like the deadlifts. on point!

 

[zedhed]

Your quads and hamstring workouts are on point.

 

[caligirl85]

Great job man. This is the way it's done.

The deadlifting looks amazing.

 

[Shrine]

You're getting in, just the right amount of volume on the shoulders, but I wouldn't go anything more. You don't want to end up with shoulder issues

 

[Zyglamail]

This is a champion training session.

The compound lifts are the secret.

 

[Arabian]

Haven't seen someone. Do pinwheel curls on these logs in a long time.

 

[BookerTNY]

Nice job. Hitting the workouts, hot and heavy.

You leave nothing on the table.

 

[sambee38]

Single leg n leg r press on point. And then you got the Romanian deadlifts as well.

 

[Austin316]

The hamstring workouts look, fantastic.

Hitting the back end of your legs as crucial.

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x20 - 381 lb

Barbell Rows - 3x20 - 243 lb

Lat Pull Down - 3x20 - 235 lb

Seated Cable Row - 2x25 - 154 lb

CALVES

Seated Calf Raise - 3x20 - 275 lb

45 Degree Calf Raise - 3x20 - 182 lb

ABS

Reverse Crunch - 40

 

[Kcook]

The hamstring workouts look, fantastic.

Hitting the back end of your legs as crucial.

Thanks and very true mate

 

[Kcook]

Single leg n leg r press on point. And then you got the Romanian deadlifts as well.

 

[Kcook]

Bros, you are doing a great job.

i like the deadlifts. on point!

Thanks bro

 

[Kcook]

Nice job. Hitting the workouts, hot and heavy.

You leave nothing on the table.

Thanks bro

 

[Kcook]

Your quads and hamstring workouts are on point.

Thanks bro

 

[Kcook]

Haven't seen someone. Do pinwheel curls on these logs in a long time.

LoL now you have

 

[Kcook]

This is a champion training session.

The compound lifts are the secret.