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Approved Log Kcook Progression and Muscle Gain Log

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 said:
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
Click to expand...
Great one @Kcook
 
Kcook said:
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
Click to expand...
@Kcook nice work man the food looks good also
 
Kcook said:
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
Click to expand...
@Kcook Good updates so far bro......
 
SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 230 lb

Seated Arnold Press - 3x20 - 134 lb

Barbell Front Raise - 3x20 - 164 lb

Dumbbell Lateral Raise - 2x25 - 103 lb

TRICEPS

Close Grip Bench Press - 2x20 - 286 lb

Seated French Press - 2x20 - 151 lb

Seated EZ Bar Skullcrusher - 2x20 - 184 lb

Cable Tricep Extension - 1x25 - 161 lb
IMG-20240718-WA0015.webp

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

Breakfast ~700 kcal (55g) protein
Turkey & Egg Breakfast Wrap
3 whole eggs + 3 oz turkey breast (40g) protein
1 whole wheat tortilla
1/4 avocado
1 tbsp hot sauce

Mid-Morning Snack ~450 kcal (35g) protein
Protein Chia Pudding
1 cup almond milk
1 scoop vanilla whey protein (25g) protein
3 tbsp chia seeds
1/2 cup mixed berries

Lunch ~750 kcal (60g) protein
Tuna & Chickpea Salad
6 oz canned tuna (50g) protein
1/2 cup chickpeas
2 cups spinach
Olive oil & lemon dressing

Pre-Workout Snack ~400 kcal (30g) protein
Cottage Cheese & Pineapple
1 cup cottage cheese (28g) protein
1/2 cup pineapple
1 tbsp flaxseeds

Post-Workout Meal ~800 kcal (65g) protein
Lamb & Brown Rice Bowl
7 oz grilled lamb (55g) protein
1 cup cooked brown rice
1 cup grilled bell peppers

Evening Snack ~450 kcal (30g) protein
Greek Yogurt & Walnuts
1 cup Greek yogurt (28g) protein
1 tbsp walnuts
1/2 tbsp honey
 
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