Approved Log Kcook Progression and Muscle Gain Log

[Austin316]

Great job on this update. Nice upper body day. Can't wait to see what you do for lower body. Next,

 

[Kcook]

Thank you for the season Greetings.
Hope you had a wonderful holiday as well.

Awesome. thanks

 

[Kcook]

Great job on this update. Nice upper body day. Can't wait to see what you do for lower body. Next,

Thanks. I'll be doing some switching up in 2025

 

[Kcook]

Make sure you update us on your nutrition as well.

We want to see what you're eating.

I'll definitely be doing that.thanks

 

[Kcook]

Stay humble, man. That's what it's all about.

True friend. Thanks

 

[Kcook]

Nice update on this.

You hate your upper body like a maniac. Great job.

Haha. Thanks

 

[Kcook]

You're hitting your biceps like a maniac, great job.

And I like your chest workout as well.

Thanks

 

[Kcook]

Pinwheel curls and standing barbell curls are the best.
That's some good exercises right there.

Thanks

 

[Kcook]

It's okay to take a week off, no big deal. Just come back, strong, and you'll build your conditioning right back.

Thanks

 

[Kcook]

Great job on this update. Nice upper body day. Can't wait to see what you do for lower body. Next,

Thanks

 

[Kcook]

I had a good time-off with family and friends. I hope your holidays were great? Good to be back though.

QUADS & HAMSTRINGS

QUADS

Squat - 4x20 - 332 lb

Leg Press - 2x15 - 554 lb

Cross Arm Front Squat - 2x15 - 247 lb

Leg Press - 2x40 - 378 lb

Single Leg Press - 2x25 - 370 lb

HAMSTRINGS

Romanian Deadlift - 2x15 - 320 lb

Leg Curl - 2x15 - 234 lb

Leg Curl - 1 x 40 - 171 lb

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 195 lb

Seated Arnold Press - 3x20 - 99 lb

Barbell Front Raise - 3x20 - 129 lb

Dumbbell Lateral Raise - 2x30 - 68 lb

TRICEPS

Close Grip Bench Press - 2x20 - 251 lb

Seated French Press - 2x215 - 116 lb

Seated EZ Bar Skullcrusher - 2x15 - 151 lb


Cable Tricep Extension - 1x30 - 126 lb

 

[Jayne Scott]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 195 lb

Seated Arnold Press - 3x20 - 99 lb

Barbell Front Raise - 3x20 - 129 lb

Dumbbell Lateral Raise - 2x30 - 68 lb

TRICEPS

Close Grip Bench Press - 2x20 - 251 lb

Seated French Press - 2x215 - 116 lb

Seated EZ Bar Skullcrusher - 2x15 - 151 lb


Cable Tricep Extension - 1x30 - 126 lb

Nice start to the year @Kcook

 

[Kcook]

Nice start to the year @Kcook

Appreciate it

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x20 - 366 lb

Barbell Rows - 3x20 - 228 lb

Lat Pull Down - 3x20 - 220 lb

Seated Cable Row - 2x35 - 134 lb

CALVES

Seated Calf Raise - 3x20 - 260 lb

45 Degree Calf Raise - 3x25 - 167 lb

ABS

Reverse Crunch - 40

 

[oshhello]

I get so much inspiration from your workouts

 

[Kcook]

I get so much inspiration from your workouts

Thanks

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 252 lb

Incline Bench Press - 2x20 - 231 lb

Dumbbell Bench Press - 2x20 - 125 lb

Dumbbell Flys - 2x35 - 97 lb

BICEPS

Pinwheel Curls - 2x20 - 86 lb

Standing Barbell Curl - 2x20 - 138 lb

Cable Preacher Curl - 1x35 - 156 lb

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x20 - 332 lb

Leg Press - 2x15 - 554 lb

Cross Arm Front Squat - 2x15 - 247 lb

Leg Press - 2x40 - 378 lb

Single Leg Press - 2x25 - 370 lb

HAMSTRINGS

Romanian Deadlift - 2x15 - 320 lb

Leg Curl - 2x15 - 234 lb

Leg Curl - 1 x 40 - 171 lb

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 195 lb

Seated Arnold Press - 3x20 - 99 lb

Barbell Front Raise - 3x20 - 129 lb

Dumbbell Lateral Raise - 2x30 - 68 lb

TRICEPS

Close Grip Bench Press - 2x20 - 251 lb

Seated French Press - 2x215 - 116 lb

Seated EZ Bar Skullcrusher - 2x15 - 151 lb


Cable Tricep Extension - 1x30 - 126 lb