Approved Log Kcook Progression and Muscle Gain Log

[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

 

[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

 

[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 - 52lb
View attachment 681

BICEPS

Pinwheel Curls - 2x5 - 51 lb

Standing Barbell Curl - 2x12 - 103 lb

Cable Preacher Curl - 1x40 - 111 lb

Good work

 

[Kcook]

Good work

Thank you

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x5 - 287 lb

Leg Press - 2x10 - 499 lb

Front Squat - 2x12 - 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

 

[BigPapaPumpCA]

QUADS & HAMSTRINGS

QUADS

Squat - 4x5 - 287 lb

Leg Press - 2x10 - 499 lb

Front Squat - 2x12 - 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

View attachment 721

@Kcook big deads you strong dude

 

[Kcook]

@Kcook big deads you strong dude

Trying to put in the work

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x5 - 155 lb

Seated Arnold Press - 3x8 - 54 lb

Barbell Front Raise - 3x8 - 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

 

[BigPapaPumpCA]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x5 - 155 lb

Seated Arnold Press - 3x8 - 54 lb

Barbell Front Raise - 3x8 - 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

KILLING it again

 

[Kcook]

KILLING it again

My man

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x3 - 336 lb

Barbell Rows - 3x12 - 188 lb

Lat Pull Down - 3x12 - 180 lb

Seated Cable Row - 2x40 - 89 lb

CALVES

Seated Calf Raise - 3x15 - 221 lb

45 Degree Calf Raise - 2x40 - 122 lb

ABS

Reverse Crunch - 30

 

[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 - 2x10 - 499 lb

Front Squat - 2x12 - 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 - 3x8 - 54 lb


Barbell Front Raise - 3x8 - 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

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x3 - 336 lb
Barbell Rows - 3x12 - 188 lb

Lat Pull Down - 3x12 - 180 lb

Seated Cable Row - 2x40 - 89 lb

CALVES

Seated Calf Raise - 3x15 - 221 lb

45 Degree Calf Raise - 2x40 - 122 lb

ABS

Reverse Crunch - 30

 

[BigPapaPumpCA]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x5 - 155 lb

Seated Arnold Press - 3x8 - 54 lb
View attachment 813

Barbell Front Raise - 3x8 - 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

shoulders are growing wow!

 

[Kcook]

shoulders are growing wow!

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x8 - 217 lb

Incline Bench Press - 2x15 - 196 lb

Dumbbell Bench Press - 2x15 - 90 lb

Dumbbell Flys - 2x50 - 52lb

BICEPS

Pinwheel Curls - 2x8 - 51 lb

Standing Barbell Curl - 2x15 - 103 lb

Cable Preacher Curl - 1x50 - 111 lb

 

[Jayne Scott]

CHEST & BICEPS

CHEST

Bench Press - 4x8 - 217 lb

Incline Bench Press - 2x15 - 196 lb

Dumbbell Bench Press - 2x15 - 90 lb

Dumbbell Flys - 2x50 - 52lb

BICEPS

Pinwheel Curls - 2x8 - 51 lb

Standing Barbell Curl - 2x15 - 103 lb

Cable Preacher Curl - 1x50 - 111 lb

View attachment 819

Nice job

 

[Mobster]

Try benching heels down