Approved Log Kcook Progression and Muscle Gain Log

[Kcook]

Nice training and like u added photos

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x5 - 217 lb

Incline Bench Press - 2x12 - 196 lb

Dumbbell Bench Press - 2x12 - 90 lb

Dumbbell Flys - 2x40 - 34lb


BICEPS

Pinwheel Curls - 2x5 - 51 lb

Standing Barbell Curl - 2x12 - 113 lb

Cable Preacher Curl - 1x40 - 111 lb

 

[Jayne Scott]

CHEST & BICEPS

CHEST

Bench Press - 4x5 - 217 lb

Incline Bench Press - 2x12 - 196 lb

Dumbbell Bench Press - 2x12 - 90 lb

Dumbbell Flys - 2x40 - 34lb
View attachment 609

BICEPS

Pinwheel Curls - 2x5 - 51 lb

Standing Barbell Curl - 2x12 - 113 lb

Cable Preacher Curl - 1x40 - 111 lb

Great update

 

[Tiger Salman Khan]

CHEST & BICEPS

CHEST

Bench Press - 4x5 - 217 lb

Incline Bench Press - 2x12 - 196 lb

Dumbbell Bench Press - 2x12 - 90 lb

Dumbbell Flys - 2x40 - 34lb
View attachment 609

BICEPS

Pinwheel Curls - 2x5 - 51 lb

Standing Barbell Curl - 2x12 - 113 lb

Cable Preacher Curl - 1x40 - 111 lb

@Kcook Solid workout pics bro......

 

[BigPapaPumpCA]

CHEST & BICEPS

CHEST

Bench Press - 4x5 - 217 lb

Incline Bench Press - 2x12 - 196 lb

Dumbbell Bench Press - 2x12 - 90 lb

Dumbbell Flys - 2x40 - 34lb
View attachment 609

BICEPS

Pinwheel Curls - 2x5 - 51 lb

Standing Barbell Curl - 2x12 - 113 lb

Cable Preacher Curl - 1x40 - 111 lb

power strong

 

[Kcook]

Great update

Thank you

 

[Kcook]

power strong

 

[Kcook]

@Kcook Solid workout pics bro......

Thank you

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x3 - 287 lb

Single Leg Press - 2x30 - 325 lb

Front Squat - 2x6 - 232 lb

Leg Press - 2x6 - 499 lb

HAMSTRINGS

Romanian Deadlift - 2x3 - 266 lb

Leg Curl - 2x6 - 174 lb

Leg Curl - 1 x 40 - 111 lb

 

[BigPapaPumpCA]

QUADS & HAMSTRINGS

QUADS

Squat - 4x3 - 287 lb

Single Leg Press - 2x30 - 325 lb
View attachment 623
Front Squat - 2x6 - 232 lb

Leg Press - 2x6 - 499 lb

HAMSTRINGS

Romanian Deadlift - 2x3 - 266 lb

Leg Curl - 2x6 - 174 lb

Leg Curl - 1 x 40 - 111 lb

@Kcook boom big leg day

 

[Kcook]

@Kcook boom big leg day

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x5 - 155 lb

Seated Arnold Press - 2x12 - 54 lb

Barbell Front Raise - 2x12 - 84 lb

Dumbbell Lateral Raise - 2x40 - 18 lb

TRICEPS

Close Grip Bench Press - 2x5 - 206 lb

Seated French Press - 2x12 - 66 lb

EZ Bar Skullcrusher - 2x12 - 96 lb

Cable Tricep Extension - 1x40 - 76 lb

 

[Jayne Scott]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x5 - 155 lb

Seated Arnold Press - 2x12 - 54 lb
View attachment 633
Barbell Front Raise - 2x12 - 84 lb

Dumbbell Lateral Raise - 2x40 - 18 lb

TRICEPS

Close Grip Bench Press - 2x5 - 206 lb

Seated French Press - 2x12 - 66 lb

EZ Bar Skullcrusher - 2x12 - 96 lb

Cable Tricep Extension - 1x40 - 76 lb

Keep up the good work

 

[Kcook]

Keep up the good work

Thanks

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 2x5 - 346 lb

Barbell Rows - 2x12 - 198 lb

Lat Pull Down - 2x12 - 190 lb

Seated Cable Row - 2x40 - 99 lb

CALVES

Seated Calf Raise - 2x10 - 231 lb

45 Degree Calf Raise - 2x40 - 132 lb

ABS

Reverse Crunch - 20

 

[BigPapaPumpCA]

BACK, CALVES & ABS

BACK

Deadlift - 2x5 - 346 lb

Barbell Rows - 2x12 - 198 lb

Lat Pull Down - 2x12 - 190 lb

Seated Cable Row - 2x40 - 99 lb

CALVES

Seated Calf Raise - 2x10 - 231 lb

45 Degree Calf Raise - 2x40 - 132 lb

ABS

Reverse Crunch - 20

View attachment 653

big day on rows
work on the calves bro

 

[Kcook]

big day on rows
work on the calves bro

Defo on it

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x5 - 217 lb

Incline Bench Press - 2x12 - 196 lb

Dumbbell Bench Press - 2x12 - 90 lb

Dumbbell Flys - 2x40 - 52lb

BICEPS

Pinwheel Curls - 2x5 - 51 lb

Standing Barbell Curl - 2x12 - 103 lb

Cable Preacher Curl - 1x40 - 111 lb

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x5 - 287 lb

Leg Press - 2x12 - 499 lb

Front Squat - 2x10 - 232 lb

Leg Press - 2x40 - 323 lb

HAMSTRINGS

Romanian Deadlift - 2x5 - 266 lb

Leg Curl - 2x12 - 174 lb

Leg Curl - 1 x 40 - 111 lb

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x5 - 155 lb

Seated Arnold Press - 2x12 - 54 lb

Barbell Front Raise - 2x12 - 84 lb

Dumbbell Lateral Raise - 2x40 - 18 lb

TRICEPS

Close Grip Bench Press - 2x5 - 206 lb

Seated French Press - 2x12 - 66 lb

EZ Bar Skullcrusher - 2x12 - 96 lb

Cable Tricep Extension - 1x40 - 76 lb