Approved Log Kcook Progression and Muscle Gain Log

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x15 - 180 lb

Seated Arnold Press - 3x15 - 84 lb

Barbell Front Raise - 3x15 - 114 lb

Dumbbell Lateral Raise - 2x40 - 48 lb

TRICEPS

Close Grip Bench Press - 2x15 - 236 lb

Seated French Press - 2x20 - 96 lb

Seated EZ Bar Skullcrusher - 2x20 - 131 lb

Cable Tricep Extension - 1x40 - 106 lb

 

[ceo]

Bros great job on this training

 

[ROIDDERS]

kicking ass as always we love it

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x15 - 356 lb

Barbell Rows - 3x20 - 213 lb

Lat Pull Down - 3x20 - 205 lb

Seated Cable Row - 2x40 - 114 lb

CALVES

Seated Calf Raise - 3x20 - 246 lb

45 Degree Calf Raise - 3x30 - 147 lb

ABS

Reverse Crunch - 40

 

[Kcook]

Bros great job on this training

I appreciate it man

 

[Kcook]

kicking ass as always we love it

Thanks a bunch man

 

[chesty]

keep up the good work that's great heart and hustle

 

[Ulter]

you're getting in some nice volume on this training

 

[E2]

very impressive work as usual

 

[2Thick]

keep the grind going into the weekend

 

[Vadim Fedorov]

awesome job on these sets and Reps

 

[wootoom]

thank you so much for posting this log it's very inspirational

 

[Kcook]

keep up the good work that's great heart and hustle

 

[Kcook]

thank you so much for posting this log it's very inspirational

 

[Kcook]

awesome job on these sets and Reps

 

[Kcook]

keep the grind going into the weekend

 

[Kcook]

very impressive work as usual

 

[Kcook]

keep up the good work that's great heart and hustle

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 232 lb

Incline Bench Press - 2x20 - 211 lb

Dumbbell Bench Press - 2x20 - 105 lb

Dumbbell Flys - 2x40 - 72 lb

BICEPS

Pinwheel Curls - 2x20 - 66 lb

Standing Barbell Curl - 2x20 - 118 lb

Cable Preacher Curl - 1x40 - 131 lb

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x20 - 312 lb

Leg Press - 2x25 - 529 lb

Cross Arm Front Squat - 2x25 - 222 lb

Leg Press - 2x40 - 358 lb

Single Leg Press - 2x35 - 345 lb

HAMSTRINGS

Romanian Deadlift - 2x25 - 296 lb

Leg Curl - 2x25 - 209 lb

Leg Curl - 1 x 40 - 151 lb