Approved Log Kcook Progression and Muscle Gain Log

[Zyglamail]

I love to see your success keep it up

 

[Shrine]

you won't go wrong with high quality training like this

 

[caligirl85]

this is definitely the way to go keep it up

 

[zedhed]

amazing updates going into the weekend

 

[Kcook]

nice job on this you keep getting stronger and stronger

Thanks

 

[Kcook]

amazing updates going into the weekend

Thanks

 

[Kcook]

this is definitely the way to go keep it up

Thanks

 

[Kcook]

you are definitely my hero keep it up

Thanks

 

[Kcook]

thank you for this update you're pushing some big-time weight

Thanks

 

[Kcook]

here the way it should be done good consistency

 

[Kcook]

you won't go wrong with high quality training like this

 

[Kcook]

I love to see your success keep it up

Thanks

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x15 - 351 lb

Barbell Rows - 3x20 - 203 lb

Lat Pull Down - 3x20 - 195 lb

Seated Cable Row - 2x40 - 104 lb

CALVES

Seated Calf Raise - 3x20 - 236 lb

45 Degree Calf Raise - 3x30 - 137 lb

ABS

Reverse Crunch - 40

 

[Jayne Scott]

Great update

 

[Kcook]

Great update

Much appreciated

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 222 lb

Incline Bench Press - 2x20 - 201 lb

Dumbbell Bench Press - 2x20 - 95 lb

Dumbbell Flys - 2x50 - 57 lb

BICEPS

Pinwheel Curls - 2x20 - 56 lb

Standing Barbell Curl - 2x20 - 108 lb

Cable Preacher Curl - 1x50 - 116 lb

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x15- 302 lb

Leg Press - 2x20 - 524 lb

Cross Arm Front Squat - 2x20 - 212 lb

Leg Press - 2x40 - 348 lb

Single Leg Press - 2x30 - 340 lb

HAMSTRINGS

Romanian Deadlift - 2x15 - 291 lb

Leg Curl - 2x20 - 199 lb

Leg Curl - 1 x 40 - 136 lb

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x15 - 170 lb

Seated Arnold Press - 3x20 - 69 lb

Barbell Front Raise - 3x20 - 99 lb

Dumbbell Lateral Raise - 2x40 - 33 lb

TRICEPS

Close Grip Bench Press - 2x15 - 221 lb

Seated French Press - 2x20 - 81 lb

Seated EZ Bar Skullcrusher - 2x20 - 116 lb

Cable Tricep Extension - 1x40 - 91 lb

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x15 - 351 lb

Barbell Rows - 3x20 - 203 lb

Lat Pull Down - 3x20 - 195 lb

Seated Cable Row - 2x40 - 104 lb

CALVES

Seated Calf Raise - 3x20 - 236 lb

45 Degree Calf Raise - 3x30 - 137 lb

ABS

Reverse Crunch - 40

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 222 lb

Incline Bench Press - 2x20 - 201 lb

Dumbbell Bench Press - 2x20 - 95 lb

Dumbbell Flys - 2x50 - 57 lb

BICEPS

Pinwheel Curls - 2x20 - 56 lb

Standing Barbell Curl - 2x20 - 108 lb

Cable Preacher Curl - 1x50 - 116 lb