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Approved Log Kcook Progression and Muscle Gain Log

BACK, CALVES & ABS

BACK

Deadlift - 2x3 - 336 lb

Barbell Rows - 2x12 - 188 lb

Lat Pull Down - 2x12 - 180 lb

Seated Cable Row - 2x40 - 89 lb

CALVES

Seated Calf Raise - 2x10 - 221 lb

45 Degree Calf Raise - 2x40 - 122 lb

ABS

Reverse Crunch - 20

Gotta work those calves!
IMG-20240424-WA0020~2.webp
 
CHEST & BICEPS

CHEST

Bench Press - 4x3 - 227 lb

Incline Bench Press - 3x6 - 206 lb

Dumbbell Bench Press - 3x10 - 100 lb

Dumbbell Flys - 2x30 - 62lb

BICEPS

Pinwheel Curls - 2x5 - 61 lb

Standing Barbell Curl - 3x6 - 113 lb

Cable Preacher Curl - 2x40 - 111 lb

IMG-20240602-WA0006.jpg
 
QUADS & HAMSTRINGS

QUADS

Squat - 4x3 - 297 lb

Leg Press - 2x6 - 509 lb

Front Squat - 2x6 - 242 lb

Leg Press - 2x40 - 333 lb

HAMSTRINGS

Romanian Deadlift - 2x3 - 286 lb

Leg Curl - 2x6 - 184 lb

Leg Curl - 1 x 40 - 121 lb

IMG-20240604-WA0006.webp
 
SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x3 - 155 lb

Seated Arnold Press - 2x6 - 54 lb

Barbell Front Raise - 2x6 - 84 lb

Dumbbell Lateral Raise - 2x40 - 18 lb

TRICEPS

Close Grip Bench Press - 2x3 - 206 lb

Seated French Press - 2x6 - 66 lb

EZ Bar Skullcrusher - 2x6 - 96 lb

Cable Tricep Extension - 1x40 - 76 lb

IMG-20240606-WA0025.webp
 
BACK, CALVES & ABS

BACK

Deadlift - 2x3 - 336 lb

Barbell Rows - 2x12 - 188 lb

Lat Pull Down - 2x12 - 180 lb

Seated Cable Row - 2x40 - 89 lb

CALVES

Seated Calf Raise - 2x10 - 221 lb

45 Degree Calf Raise - 2x40 - 122 lb

ABS

Reverse Crunch - 20
IMG-20240424-WA0010.webp
 
CHEST & BICEPS

CHEST


Bench Press - 4x3 - 217 lb

Incline Bench Press - 2x6 - 196 lb

Dumbbell Bench Press - 2x6 - 90 lb

Dumbbell Flys - 2x40 - 52lb

BICEPS

Pinwheel Curls - 2x3 - 51 lb

Standing Barbell Curl - 2x6 - 103 lb

Cable Preacher Curl - 1x40 - 101.3 lb

IMG-20240609-WA0005.webp
 
BACK, CALVES & ABS

BACK

Deadlift - 2x3 - 336 lb

Barbell Rows - 2x12 - 188 lb

Lat Pull Down - 2x12 - 180 lb

Seated Cable Row - 2x40 - 89 lb

CALVES

Seated Calf Raise - 2x10 - 221 lb

45 Degree Calf Raise - 2x40 - 122 lb

ABS

Reverse Crunch - 20
View attachment 483
CHEST & BICEPS

CHEST


Bench Press - 4x3 - 217 lb

Incline Bench Press - 2x6 - 196 lb

Dumbbell Bench Press - 2x6 - 90 lb

Dumbbell Flys - 2x40 - 52lb

BICEPS

Pinwheel Curls - 2x3 - 51 lb

Standing Barbell Curl - 2x6 - 103 lb

Cable Preacher Curl - 1x40 - 101.3 lb

View attachment 485
@Kcook super powwaaa on the pump
 
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