Approved Log Kcook Progression and Muscle Gain Log
- Thread starter Kcook
- Start date
QUADS & HAMSTRINGS
QUADS
Barbell Squat - 4x20 - 347 lb
Leg Press - 2x20 - 564 lb
Cross Arm Front Squat - 2x20 - 257 lb
Leg Press - 2x40 - 388 lb
Single Leg Press - 2x25 - 380 lb
HAMSTRINGS
Romanian Deadlift - 2x20 - 330 lb
Leg Curl - 2x20 - 244 lb
Leg Curl - 1 x 40 - 181 lb
QUADS
Barbell Squat - 4x20 - 347 lb
Leg Press - 2x20 - 564 lb
Cross Arm Front Squat - 2x20 - 257 lb
Leg Press - 2x40 - 388 lb
Single Leg Press - 2x25 - 380 lb
HAMSTRINGS
Romanian Deadlift - 2x20 - 330 lb
Leg Curl - 2x20 - 244 lb
Leg Curl - 1 x 40 - 181 lb
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
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
QUADS & HAMSTRINGS
QUADS
Barbell Squat - 4x20 - 347 lb
Leg Press - 2x20 - 564 lb
Cross Arm Front Squat - 2x20 - 257 lb
Leg Press - 2x40 - 388 lb
Single Leg Press - 2x25 - 380 lb
HAMSTRINGS
Romanian Deadlift - 2x20 - 330 lb
Leg Curl - 2x20 - 244 lb
Leg Curl - 1 x 40 - 181 lb
I'm also dropping my meal for today.
Breakfast ~700 kcal (55g) protein
Bacon & Scrambled Eggs Wrap
3 whole eggs and 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
I'll be drinking ~1 gallon/day and taking
Creatine (5g/day) with Omega-3
QUADS
Barbell Squat - 4x20 - 347 lb
Leg Press - 2x20 - 564 lb
Cross Arm Front Squat - 2x20 - 257 lb
Leg Press - 2x40 - 388 lb
Single Leg Press - 2x25 - 380 lb
HAMSTRINGS
Romanian Deadlift - 2x20 - 330 lb
Leg Curl - 2x20 - 244 lb
Leg Curl - 1 x 40 - 181 lb
I'm also dropping my meal for today.
Breakfast ~700 kcal (55g) protein
Bacon & Scrambled Eggs Wrap
3 whole eggs and 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
I'll be drinking ~1 gallon/day and taking
Creatine (5g/day) with Omega-3
SHOULDERS & TRICEPS
SHOULDERS
Seated Barbell Press - 4x20 - 215 lb
Seated Arnold Press - 3x20 - 119 lb
Barbell Front Raise - 3x20 - 149 lb
Dumbbell Lateral Raise - 2x25 - 88 lb
TRICEPS
Close Grip Bench Press - 2x20 - 271 lb
Seated French Press - 2x20 - 136 lb
Seated EZ Bar Skullcrusher - 2x20 - 169 lb
Cable Tricep Extension - 1x25 - 146 lb
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 and 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
SHOULDERS
Seated Barbell Press - 4x20 - 215 lb
Seated Arnold Press - 3x20 - 119 lb
Barbell Front Raise - 3x20 - 149 lb
Dumbbell Lateral Raise - 2x25 - 88 lb
TRICEPS
Close Grip Bench Press - 2x20 - 271 lb
Seated French Press - 2x20 - 136 lb
Seated EZ Bar Skullcrusher - 2x20 - 169 lb
Cable Tricep Extension - 1x25 - 146 lb
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 and 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
BACK, CALVES & ABS
BACK
Deadlift - 4x20 - 386 lb
Barbell Rows - 3x20 - 248 lb
Lat Pull Down - 3x20 - 240 lb
Seated Cable Row - 2x25 - 159 lb
CALVES
Seated Calf Raise - 3x20 - 280 lb
45 Degree Calf Raise - 3x20 - 187 lb
ABS
Reverse Crunch - 40
Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g
Breakfast ~700 kcal (50g) protein
Egg & Turkey Omelet
3 whole eggs + 3 oz turkey breast (40g protein)
1 slice whole wheat toast
1/2 avocado
Mid-Morning Snack ~450 kcal (35g) protein
Protein Smoothie
1 scoop whey protein (25g protein)
1 banana + 1 tbsp almond butter
1 cup almond milk
Lunch ~750 kcal (55g) protein
Beef & Quinoa Bowl
6 oz lean ground beef (50g) protein
1 cup cooked quinoa
1 cup steamed veggies
Pre-Workout Snack ~400 kcal (30g) protein
Cottage Cheese & Banana
1 cup cottage cheese (28g) protein
1 small banana
1 tbsp walnuts
Post-Workout Meal ~750 kcal (60g) protein
Salmon & Rice Plate
7 oz grilled salmon (50g) protein
1 cup jasmine rice
1 cup sautéed spinach
Evening Snack ~450 kcal (30g) protein
Casein Protein & Nuts
1 scoop casein protein (25g) protein
1 tbsp mixed nuts
1/2 tbsp honey
BACK
Deadlift - 4x20 - 386 lb
Barbell Rows - 3x20 - 248 lb
Lat Pull Down - 3x20 - 240 lb
Seated Cable Row - 2x25 - 159 lb
CALVES
Seated Calf Raise - 3x20 - 280 lb
45 Degree Calf Raise - 3x20 - 187 lb
ABS
Reverse Crunch - 40
Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g
Breakfast ~700 kcal (50g) protein
Egg & Turkey Omelet
3 whole eggs + 3 oz turkey breast (40g protein)
1 slice whole wheat toast
1/2 avocado
Mid-Morning Snack ~450 kcal (35g) protein
Protein Smoothie
1 scoop whey protein (25g protein)
1 banana + 1 tbsp almond butter
1 cup almond milk
Lunch ~750 kcal (55g) protein
Beef & Quinoa Bowl
6 oz lean ground beef (50g) protein
1 cup cooked quinoa
1 cup steamed veggies
Pre-Workout Snack ~400 kcal (30g) protein
Cottage Cheese & Banana
1 cup cottage cheese (28g) protein
1 small banana
1 tbsp walnuts
Post-Workout Meal ~750 kcal (60g) protein
Salmon & Rice Plate
7 oz grilled salmon (50g) protein
1 cup jasmine rice
1 cup sautéed spinach
Evening Snack ~450 kcal (30g) protein
Casein Protein & Nuts
1 scoop casein protein (25g) protein
1 tbsp mixed nuts
1/2 tbsp honey
CHEST & BICEPS
CHEST
Bench Press - 4x20 - 267 lb
Incline Bench Press - 2x20 - 246 lb
Dumbbell Bench Press - 2x20 - 140 lb
Dumbbell Flys - 2x30 - 117 lb
BICEPS
Pinwheel Curls - 2x20 - 101 lb
Standing Barbell Curl - 2x20 - 153 lb
Cable Preacher Curl - 1x30 - 176 lb
Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g
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 cash
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
CHEST
Bench Press - 4x20 - 267 lb
Incline Bench Press - 2x20 - 246 lb
Dumbbell Bench Press - 2x20 - 140 lb
Dumbbell Flys - 2x30 - 117 lb
BICEPS
Pinwheel Curls - 2x20 - 101 lb
Standing Barbell Curl - 2x20 - 153 lb
Cable Preacher Curl - 1x30 - 176 lb
Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g
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 cash
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
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