Approved Log Kcook Progression and Muscle Gain Log

[BigPapaPumpCA]

BACK, CALVES & ABS

BACK

Deadlift - 4x20 - 396 lb

Barbell Rows - 3x20 - 258 lb

Lat Pull Down - 3x20 - 250 lb

Seated Cable Row - 2x25 - 169 lb

CALVES

Seated Calf Raise - 3x20 - 290 lb

45 Degree Calf Raise - 3x20 - 197 lb

ABS

Reverse Crunch - 40

Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g

Breakfast ~700 kcal (55g) protein
Smoked Salmon & Scrambled Eggs
4 whole eggs + 3 oz smoked salmon (40g) protein
1 slice sourdough toast
1/2 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Chocolate Almond Protein Smoothie
1 scoop chocolate whey protein (25g) protein
1 cup almond milk
1 tbsp almond butter
1/2 banana

Lunch ~750 kcal (60g) protein
Chicken & Couscous Bowl
6 oz grilled chicken breast (50g) protein
1 cup cooked couscous
1 cup roasted Brussels sprouts

Pre-Workout Snack ~400 kcal (30g) protein
Hard-Boiled Eggs & Cheese
2 boiled eggs (12g) protein
2 oz cheddar cheese (18g) protein
5 whole-grain crackers

Post-Workout Meal ~800 kcal (65g) protein
Pork Tenderloin & Mashed Sweet Potatoes
7 oz pork tenderloin (55g) protein
1 cup mashed sweet potatoes
1 cup steamed broccoli

Evening Snack ~450 kcal (30g) protein
Casein Shake & Almonds
1 scoop casein protein (25g) protein
1 tbsp almonds
1/2 tbsp honey

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 277 lb

Incline Bench Press - 2x20 - 256 lb

Dumbbell Bench Press - 2x20 - 150 lb

Dumbbell Flys - 2x30 - 127 lb

BICEPS

Pinwheel Curls - 2x20 - 111 lb

Standing Barbell Curl - 2x20 - 163 lb

Cable Preacher Curl - 1x30 - 186 lb

Breakfast ~700 kcal (55g) protein
Egg & Sweet Potato Hash
3 whole eggs + 3 oz turkey sausage (40g) protein
1/2 cup diced sweet potatoes
1/2 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Protein Oats Bowl
1/2 cup oats
1 scoop vanilla whey protein (25g) protein
1 tbsp peanut butter
1/2 banana

Lunch ~750 kcal (60g) protein
Grilled Cod & Quinoa Salad
6 oz grilled cod (50g) protein
1 cup cooked quinoa
1 cup mixed greens

Pre-Workout Snack ~400 kcal (30g) protein
Protein Bars & Nuts
1 protein bar (20g) protein
1 tbsp cashews

Post-Workout Meal ~800 kcal (65g) protein
Venison & Roasted Veggies
7 oz venison steak (55g) protein
1 cup roasted carrots & zucchini
1/2 cup brown rice

Evening Snack ~450 kcal (30g) protein
Cottage Cheese & Dark Chocolate
1 cup cottage cheese (28g) protein
10g dark chocolate
1 tbsp flaxseeds

pumping it hard
and food is hella good
but how about pics?

 

[Stevesmi]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 277 lb

Incline Bench Press - 2x20 - 256 lb

Dumbbell Bench Press - 2x20 - 150 lb

Dumbbell Flys - 2x30 - 127 lb

BICEPS

Pinwheel Curls - 2x20 - 111 lb

Standing Barbell Curl - 2x20 - 163 lb

Cable Preacher Curl - 1x30 - 186 lb

Breakfast ~700 kcal (55g) protein
Egg & Sweet Potato Hash
3 whole eggs + 3 oz turkey sausage (40g) protein
1/2 cup diced sweet potatoes
1/2 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Protein Oats Bowl
1/2 cup oats
1 scoop vanilla whey protein (25g) protein
1 tbsp peanut butter
1/2 banana

Lunch ~750 kcal (60g) protein
Grilled Cod & Quinoa Salad
6 oz grilled cod (50g) protein
1 cup cooked quinoa
1 cup mixed greens

Pre-Workout Snack ~400 kcal (30g) protein
Protein Bars & Nuts
1 protein bar (20g) protein
1 tbsp cashews

Post-Workout Meal ~800 kcal (65g) protein
Venison & Roasted Veggies
7 oz venison steak (55g) protein
1 cup roasted carrots & zucchini
1/2 cup brown rice

Evening Snack ~450 kcal (30g) protein
Cottage Cheese & Dark Chocolate
1 cup cottage cheese (28g) protein
10g dark chocolate
1 tbsp flaxseeds

@Kcook Excellent update, man, so many different foods.

 

[Noah Wixx]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 277 lb

Incline Bench Press - 2x20 - 256 lb

Dumbbell Bench Press - 2x20 - 150 lb

Dumbbell Flys - 2x30 - 127 lb

BICEPS

Pinwheel Curls - 2x20 - 111 lb

Standing Barbell Curl - 2x20 - 163 lb

Cable Preacher Curl - 1x30 - 186 lb

Breakfast ~700 kcal (55g) protein
Egg & Sweet Potato Hash
3 whole eggs + 3 oz turkey sausage (40g) protein
1/2 cup diced sweet potatoes
1/2 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Protein Oats Bowl
1/2 cup oats
1 scoop vanilla whey protein (25g) protein
1 tbsp peanut butter
1/2 banana

Lunch ~750 kcal (60g) protein
Grilled Cod & Quinoa Salad
6 oz grilled cod (50g) protein
1 cup cooked quinoa
1 cup mixed greens

Pre-Workout Snack ~400 kcal (30g) protein
Protein Bars & Nuts
1 protein bar (20g) protein
1 tbsp cashews

Post-Workout Meal ~800 kcal (65g) protein
Venison & Roasted Veggies
7 oz venison steak (55g) protein
1 cup roasted carrots & zucchini
1/2 cup brown rice

Evening Snack ~450 kcal (30g) protein
Cottage Cheese & Dark Chocolate
1 cup cottage cheese (28g) protein
10g dark chocolate
1 tbsp flaxseeds

277 nice number on the bench.

 

[BodyMonster34]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 277 lb

Incline Bench Press - 2x20 - 256 lb

Dumbbell Bench Press - 2x20 - 150 lb

Dumbbell Flys - 2x30 - 127 lb

BICEPS

Pinwheel Curls - 2x20 - 111 lb

Standing Barbell Curl - 2x20 - 163 lb

Cable Preacher Curl - 1x30 - 186 lb

Breakfast ~700 kcal (55g) protein
Egg & Sweet Potato Hash
3 whole eggs + 3 oz turkey sausage (40g) protein
1/2 cup diced sweet potatoes
1/2 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Protein Oats Bowl
1/2 cup oats
1 scoop vanilla whey protein (25g) protein
1 tbsp peanut butter
1/2 banana

Lunch ~750 kcal (60g) protein
Grilled Cod & Quinoa Salad
6 oz grilled cod (50g) protein
1 cup cooked quinoa
1 cup mixed greens

Pre-Workout Snack ~400 kcal (30g) protein
Protein Bars & Nuts
1 protein bar (20g) protein
1 tbsp cashews

Post-Workout Meal ~800 kcal (65g) protein
Venison & Roasted Veggies
7 oz venison steak (55g) protein
1 cup roasted carrots & zucchini
1/2 cup brown rice

Evening Snack ~450 kcal (30g) protein
Cottage Cheese & Dark Chocolate
1 cup cottage cheese (28g) protein
10g dark chocolate
1 tbsp flaxseeds

@Kcook Bro, good job on this. I proud of you. Keep up the good work and keep grinding.

 

[Mobster]

Good solid session

 

[ceo]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 277 lb

Incline Bench Press - 2x20 - 256 lb

Dumbbell Bench Press - 2x20 - 150 lb

Dumbbell Flys - 2x30 - 127 lb

BICEPS

Pinwheel Curls - 2x20 - 111 lb

Standing Barbell Curl - 2x20 - 163 lb

Cable Preacher Curl - 1x30 - 186 lb

Breakfast ~700 kcal (55g) protein
Egg & Sweet Potato Hash
3 whole eggs + 3 oz turkey sausage (40g) protein
1/2 cup diced sweet potatoes
1/2 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Protein Oats Bowl
1/2 cup oats
1 scoop vanilla whey protein (25g) protein
1 tbsp peanut butter
1/2 banana

Lunch ~750 kcal (60g) protein
Grilled Cod & Quinoa Salad
6 oz grilled cod (50g) protein
1 cup cooked quinoa
1 cup mixed greens

Pre-Workout Snack ~400 kcal (30g) protein
Protein Bars & Nuts
1 protein bar (20g) protein
1 tbsp cashews

Post-Workout Meal ~800 kcal (65g) protein
Venison & Roasted Veggies
7 oz venison steak (55g) protein
1 cup roasted carrots & zucchini
1/2 cup brown rice

Evening Snack ~450 kcal (30g) protein
Cottage Cheese & Dark Chocolate
1 cup cottage cheese (28g) protein
10g dark chocolate
1 tbsp flaxseeds

@Kcook Bros, you cooking up some good foods on this grilled. Cod sounds really good with the quinoa and greens.

 

[ROIDDERS]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 277 lb

Incline Bench Press - 2x20 - 256 lb

Dumbbell Bench Press - 2x20 - 150 lb

Dumbbell Flys - 2x30 - 127 lb

BICEPS

Pinwheel Curls - 2x20 - 111 lb

Standing Barbell Curl - 2x20 - 163 lb

Cable Preacher Curl - 1x30 - 186 lb

Breakfast ~700 kcal (55g) protein
Egg & Sweet Potato Hash
3 whole eggs + 3 oz turkey sausage (40g) protein
1/2 cup diced sweet potatoes
1/2 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Protein Oats Bowl
1/2 cup oats
1 scoop vanilla whey protein (25g) protein
1 tbsp peanut butter
1/2 banana

Lunch ~750 kcal (60g) protein
Grilled Cod & Quinoa Salad
6 oz grilled cod (50g) protein
1 cup cooked quinoa
1 cup mixed greens

Pre-Workout Snack ~400 kcal (30g) protein
Protein Bars & Nuts
1 protein bar (20g) protein
1 tbsp cashews

Post-Workout Meal ~800 kcal (65g) protein
Venison & Roasted Veggies
7 oz venison steak (55g) protein
1 cup roasted carrots & zucchini
1/2 cup brown rice

Evening Snack ~450 kcal (30g) protein
Cottage Cheese & Dark Chocolate
1 cup cottage cheese (28g) protein
10g dark chocolate
1 tbsp flaxseeds

@Kcook Great job man. Much respect for the hard work, you're doing and the amazing food.

 

[Ulter]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 277 lb

Incline Bench Press - 2x20 - 256 lb

Dumbbell Bench Press - 2x20 - 150 lb

Dumbbell Flys - 2x30 - 127 lb

BICEPS

Pinwheel Curls - 2x20 - 111 lb

Standing Barbell Curl - 2x20 - 163 lb

Cable Preacher Curl - 1x30 - 186 lb

Breakfast ~700 kcal (55g) protein
Egg & Sweet Potato Hash
3 whole eggs + 3 oz turkey sausage (40g) protein
1/2 cup diced sweet potatoes
1/2 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Protein Oats Bowl
1/2 cup oats
1 scoop vanilla whey protein (25g) protein
1 tbsp peanut butter
1/2 banana

Lunch ~750 kcal (60g) protein
Grilled Cod & Quinoa Salad
6 oz grilled cod (50g) protein
1 cup cooked quinoa
1 cup mixed greens

Pre-Workout Snack ~400 kcal (30g) protein
Protein Bars & Nuts
1 protein bar (20g) protein
1 tbsp cashews

Post-Workout Meal ~800 kcal (65g) protein
Venison & Roasted Veggies
7 oz venison steak (55g) protein
1 cup roasted carrots & zucchini
1/2 cup brown rice

Evening Snack ~450 kcal (30g) protein
Cottage Cheese & Dark Chocolate
1 cup cottage cheese (28g) protein
10g dark chocolate
1 tbsp flaxseeds

@Kcook Excellent job. As always, always enjoy following your log.

 

[2Thick]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 277 lb

Incline Bench Press - 2x20 - 256 lb

Dumbbell Bench Press - 2x20 - 150 lb

Dumbbell Flys - 2x30 - 127 lb

BICEPS

Pinwheel Curls - 2x20 - 111 lb

Standing Barbell Curl - 2x20 - 163 lb

Cable Preacher Curl - 1x30 - 186 lb

Breakfast ~700 kcal (55g) protein
Egg & Sweet Potato Hash
3 whole eggs + 3 oz turkey sausage (40g) protein
1/2 cup diced sweet potatoes
1/2 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Protein Oats Bowl
1/2 cup oats
1 scoop vanilla whey protein (25g) protein
1 tbsp peanut butter
1/2 banana

Lunch ~750 kcal (60g) protein
Grilled Cod & Quinoa Salad
6 oz grilled cod (50g) protein
1 cup cooked quinoa
1 cup mixed greens

Pre-Workout Snack ~400 kcal (30g) protein
Protein Bars & Nuts
1 protein bar (20g) protein
1 tbsp cashews

Post-Workout Meal ~800 kcal (65g) protein
Venison & Roasted Veggies
7 oz venison steak (55g) protein
1 cup roasted carrots & zucchini
1/2 cup brown rice

Evening Snack ~450 kcal (30g) protein
Cottage Cheese & Dark Chocolate
1 cup cottage cheese (28g) protein
10g dark chocolate
1 tbsp flaxseeds

@Kcook You won't go wrong with this layout.

Very nice Foods you're getting in some quality nutrition. Lots of vegetables.

 

[Kcook]

pumping it hard
and food is hella good
but how about pics?

Much obliged, I'll be dropping pictures as well

 

[Kcook]

@Kcook You won't go wrong with this layout.

Very nice Foods you're getting in some quality nutrition. Lots of vegetables.

Much obliged sir

 

[Kcook]

@Kcook Excellent job. As always, always enjoy following your log.

Thank you sir

 

[Kcook]

Good solid session

Thanks sir

 

[Kcook]

M

@Kcook Great job man. Much respect for the hard work, you're doing and the amazing food.

much obliged sir

 

[Kcook]

@Kcook Bros, you cooking up some good foods on this grilled. Cod sounds really good with the quinoa and greens.

Thanks sir

 

[Kcook]

@Kcook Excellent update, man, so many different foods.

Much obliged sir

 

[Kcook]

@Kcook Bro, good job on this. I proud of you. Keep up the good work and keep grinding.

Much obliged sir

 

[Kcook]

277 nice number on the bench.

Thanks sir

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 357 lb

Leg Press - 2x20 - 574 lb

Cross Arm Front Squat - 2x20 - 267 lb

Leg Press - 2x40 - 398 lb

Single Leg Press - 2x25 - 390 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 340 lb

Leg Curl - 2x20 - 254 lb

Leg Curl - 1 x 40 - 191 lb



Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g

Breakfast ~700 kcal (55g) protein
Bacon & Scrambled Eggs Wrap
3 whole eggs + 2 oz turkey bacon (40g) protein
1 whole wheat tortilla
1/4 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Coconut Protein Shake
1 scoop vanilla whey protein (25g) protein
1 cup coconut milk
1 tbsp coconut flakes

Lunch ~750 kcal (60g) protein
BBQ Chicken & Lentil Bowl
6 oz grilled BBQ chicken (50g) protein
1/2 cup lentils
1 cup grilled asparagus

Pre-Workout Snack ~400 kcal (30g) protein
Greek Yogurt & Granola
1 cup Greek yogurt (20g protein)
1 tbsp granola
1/2 tbsp honey

Post-Workout Meal ~800 kcal (65g) protein
Elk Burger & Sweet Potato Fries
7 oz elk burger (55g protein)
1 whole wheat bun
1/2 cup baked sweet potato fries

Evening Snack ~450 kcal (30g) protein
Casein Shake & Nut Butter
1 scoop casein protein (25g protein)
1 tbsp peanut butter

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 357 lb

Leg Press - 2x20 - 574 lb

Cross Arm Front Squat - 2x20 - 267 lb

Leg Press - 2x40 - 398 lb

Single Leg Press - 2x25 - 390 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 340 lb

Leg Curl - 2x20 - 254 lb

Leg Curl - 1 x 40 - 191 lb



Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g

Breakfast ~700 kcal (55g) protein
Bacon & Scrambled Eggs Wrap
3 whole eggs + 2 oz turkey bacon (40g) protein
1 whole wheat tortilla
1/4 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Coconut Protein Shake
1 scoop vanilla whey protein (25g) protein
1 cup coconut milk
1 tbsp coconut flakes

Lunch ~750 kcal (60g) protein
BBQ Chicken & Lentil Bowl
6 oz grilled BBQ chicken (50g) protein
1/2 cup lentils
1 cup grilled asparagus

Pre-Workout Snack ~400 kcal (30g) protein
Greek Yogurt & Granola
1 cup Greek yogurt (20g protein)
1 tbsp granola
1/2 tbsp honey

Post-Workout Meal ~800 kcal (65g) protein
Elk Burger & Sweet Potato Fries
7 oz elk burger (55g protein)
1 whole wheat bun
1/2 cup baked sweet potato fries

Evening Snack ~450 kcal (30g) protein
Casein Shake & Nut Butter
1 scoop casein protein (25g protein)
1 tbsp peanut butter