Approved Log Kcook Progression and Muscle Gain Log

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 2x3 - 336 lb

Barbell Rows - 2x6 - 188 lb

Lat Pull Down - 2x6 - 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

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x3 - 227 lb

Incline Bench Press - 2x6 - 186 lb

Dumbbell Bench Press - 2x6 - 90 lb

Dumbbell Flys - 2x40 - 52lb

BICEPS

Pinwheel Curls - 2x5 - 51 lb

Standing Barbell Curl - 2x6 - 123 lb

Cable Preacher Curl - 1x40 - 121 lb

 

[BigPapaPumpCA]

CHEST & BICEPS

CHEST

Bench Press - 4x3 - 227 lb

Incline Bench Press - 2x6 - 186 lb
View attachment 573
Dumbbell Bench Press - 2x6 - 90 lb

Dumbbell Flys - 2x40 - 52lb

BICEPS

Pinwheel Curls - 2x5 - 51 lb

Standing Barbell Curl - 2x6 - 123 lb

Cable Preacher Curl - 1x40 - 121 lb

best chest

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x3 - 287 lb

Leg Press - 2x6 - 499 lb

Front Squat - 2x6 - 232 lb

Leg Press - 2x40 - 323 lb

HAMSTRINGS

Romanian Deadlift - 2x3 - 266 lb

Leg Curl - 2x6 - 174 lb

Leg Curl - 1 x 40 - 111 lb

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x5 - 155 lb

Seated Arnold Press - 2x8 - 54 lb

Barbell Front Raise - 2x8 - 84 lb

Dumbbell Lateral Raise - 2x40 - 18 lb

TRICEPS

Close Grip Bench Press - 2x5 - 206 lb

Seated French Press - 2x8 - 66 lb

EZ Bar Skullcrusher - 2x8 - 96 lb

Cable Tricep Extension - 1x40 - 76 lb

 

[BigPapaPumpCA]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x5 - 155 lb

Seated Arnold Press - 2x8 - 54 lb

Barbell Front Raise - 2x8 - 84 lb

Dumbbell Lateral Raise - 2x40 - 18 lb

TRICEPS

Close Grip Bench Press - 2x5 - 206 lb

Seated French Press - 2x8 - 66 lb

EZ Bar Skullcrusher - 2x8 - 96 lb

Cable Tricep Extension - 1x40 - 76 lb

View attachment 603

power training dude

 

[Stevesmi]

very impressive job you are doing great

 

[QuadSweep]

great job buddy we love you

 

[BodyMonster34]

bro I'm all lid on this workout it's fantastic

 

[JasonPriest]

thanks for taking the time to post up these pictures

 

[wootoom]

workouts look fantastic two thumbs up

 

[Vadim Fedorov]

back and calves look great keep it up

 

[2Thick]

abs are amazing we love this A++

 

[E2]

way to go on this lift man, you are doing great!

 

[Ulter]

way to go on this!

 

[chesty]

this is some fantastic training you're showing how it's done

 

[ROIDDERS]

love to see the pictures you explained everything so well

 

[ceo]

Bros you are a motivational Force

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 2x5 - 336 lb

Barbell Rows - 2x12 - 188 lb

Lat Pull Down - 2x12 - 180 lb

Seated Cable Row - 2x40 - 89 lb

CALVES

Seated Calf Raise - 2x15 - 221 lb

45 Degree Calf Raise - 2x40 - 122 lb

ABS

Reverse Crunch - 20

 

[Kcook]

power training dude