Approved Log Kcook Progression and Muscle Gain Log

[Mobster]

On leg press watch the hip rounding at the bottom. It'll strain the lower back

 

[ROIDDERS]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 362 lb

Leg Press - 2x20 - 579 lb

Cross Arm Front Squat - 2x20 - 272 lb

Leg Press - 2x40 - 403 lb

Single Leg Press - 2x25 - 395 lb

View attachment 2681

HAMSTRINGS

Romanian Deadlift - 2x20 - 345 lb

Leg Curl - 2x20 - 259 lb

Leg Curl - 1 x 40 - 196 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 Nothing better than a nice workout. Followed by some delicious food. This is what we like to see gets me all pumped up seeing your pictures.

 

[2Thick]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 362 lb

Leg Press - 2x20 - 579 lb

Cross Arm Front Squat - 2x20 - 272 lb

Leg Press - 2x40 - 403 lb

Single Leg Press - 2x25 - 395 lb

View attachment 2681

HAMSTRINGS

Romanian Deadlift - 2x20 - 345 lb

Leg Curl - 2x20 - 259 lb

Leg Curl - 1 x 40 - 196 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

it really pumps me up to see someone really pushing it on their leg training days. That's the way you build strong legs. Keep up the good work.
@Kcook

 

[BodyMonster34]

@Kcook bro leg press, barbell squat and leg press the best. you looking good on this, got some good size on legs

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 362 lb

Leg Press - 2x20 - 579 lb

Cross Arm Front Squat - 2x20 - 272 lb

Leg Press - 2x40 - 403 lb

Single Leg Press - 2x25 - 395 lb

View attachment 2681

HAMSTRINGS

Romanian Deadlift - 2x20 - 345 lb

Leg Curl - 2x20 - 259 lb

Leg Curl - 1 x 40 - 196 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

 

[Ulter]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 362 lb

Leg Press - 2x20 - 579 lb

Cross Arm Front Squat - 2x20 - 272 lb

Leg Press - 2x40 - 403 lb

Single Leg Press - 2x25 - 395 lb

View attachment 2681

HAMSTRINGS

Romanian Deadlift - 2x20 - 345 lb

Leg Curl - 2x20 - 259 lb

Leg Curl - 1 x 40 - 196 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 A grilled cod and quinoa salad. Sounds really good. It's like a mediterranean-style lunch.

 

[ceo]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 362 lb

Leg Press - 2x20 - 579 lb

Cross Arm Front Squat - 2x20 - 272 lb

Leg Press - 2x40 - 403 lb

Single Leg Press - 2x25 - 395 lb

View attachment 2681

HAMSTRINGS

Romanian Deadlift - 2x20 - 345 lb

Leg Curl - 2x20 - 259 lb

Leg Curl - 1 x 40 - 196 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 this. Another impressive session. The food is most impressive though. Lots of good healthy food. I don't see any junk food in your diet at all.

 

[Kcook]

@Kcook Bros this. Another impressive session. The food is most impressive though. Lots of good healthy food. I don't see any junk food in your diet at all.

 

[Kcook]

@Kcook A grilled cod and quinoa salad. Sounds really good. It's like a mediterranean-style lunch.

Yup, I'm a sucker for Mediterranean style meals tbh

 

[Kcook]

it really pumps me up to see someone really pushing it on their leg training days. That's the way you build strong legs. Keep up the good work.
@Kcook

 

[Kcook]

On leg press watch the hip rounding at the bottom. It'll strain the lower back

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 235 lb

Seated Arnold Press - 3x20 - 139 lb

Barbell Front Raise - 3x20 - 169 lb

Dumbbell Lateral Raise - 2x25 - 108 lb

TRICEPS

Close Grip Bench Press - 2x20 - 291 lb

Seated French Press - 2x20 - 156 lb

Seated EZ Bar Skullcrusher - 2x20 - 189 lb

Cable Tricep Extension - 1x25 - 166 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

 

[Noah Wixx]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 362 lb

Leg Press - 2x20 - 579 lb

Cross Arm Front Squat - 2x20 - 272 lb

Leg Press - 2x40 - 403 lb

Single Leg Press - 2x25 - 395 lb

View attachment 2681

HAMSTRINGS

Romanian Deadlift - 2x20 - 345 lb

Leg Curl - 2x20 - 259 lb

Leg Curl - 1 x 40 - 196 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

Killed it in all aspects