Approved Log Kcook Progression and Muscle Gain Log

[Kcook]

Bros. I like how you're doing standing curls

That's good. It makes it harder to cheat.

Thanks

 

[Kcook]

Great session going into the weekend.

Chest and biceps is on point.

Thanks

 

[Kcook]

Don't forget to give us some meal picture updates as well.

We need to see what you're eating.

 

[Kcook]

Nice job hitting your core.
Ab training is very important.

Thanks

 

[Kcook]

I'm very proud of you, man, you keep killing it.

Every time you update us.

Thanks

 

[Kcook]

I love the different variations of the arm workouts.

That's the way it should be done.

Thanks

 

[Kcook]

Thanks for showing us the different techniques. You're doing and different angles are hitting the muscle.

Thanks

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x20 - 337 lb

Leg Press - 2x20 - 554 lb

Cross Arm Front Squat - 2x20 - 247 lb

Leg Press - 2x40 - 378 lb

Single Leg Press - 2x25 - 370 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 320 lb

Leg Curl - 2x20 - 234 lb

Leg Curl - 1 x 40 - 171 lb

 

[Jayne Scott]

QUADS & HAMSTRINGS

QUADS

Squat - 4x20 - 337 lb

Leg Press - 2x20 - 554 lb

Cross Arm Front Squat - 2x20 - 247 lb

Leg Press - 2x40 - 378 lb

Single Leg Press - 2x25 - 370 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 320 lb

Leg Curl - 2x20 - 234 lb

Leg Curl - 1 x 40 - 171 lb

Great update

 

[Kcook]

Great update

Appreciate it

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 205 lb

Seated Arnold Press - 3x20 - 109 lb

Barbell Front Raise - 3x20 - 139 lb

Dumbbell Lateral Raise - 2x25 - 78 lb

TRICEPS

Close Grip Bench Press - 2x20 - 261 lb

Seated French Press - 2x20 - 126 lb

Seated EZ Bar Skullcrusher - 2x20 - 159 lb


Cable Tricep Extension - 1x25 - 136 lb

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x15 - 376 lb

Barbell Rows - 3x15 - 238 lb

Lat Pull Down - 3x15 - 230 lb

Seated Cable Row - 2x25 - 144 lb

CALVES

Seated Calf Raise - 3x15 - 270 lb

45 Degree Calf Raise - 3x15 - 177 lb

ABS

Reverse Crunch - 40

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 257 lb

Incline Bench Press - 2x20 - 236 lb

Dumbbell Bench Press - 2x20 - 130 lb

Dumbbell Flys - 2x30 - 107 lb

BICEPS

Pinwheel Curls - 2x20 - 91 lb

Standing Barbell Curl - 2x20 - 143 lb

Cable Preacher Curl - 1x30 - 166 lb

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x20 - 337 lb

Leg Press - 2x20 - 554 lb

Cross Arm Front Squat - 2x20 - 247 lb

Leg Press - 2x40 - 378 lb

Single Leg Press - 2x25 - 370 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 320 lb

Leg Curl - 2x20 - 234 lb

Leg Curl - 1 x 40 - 171 lb

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 205 lb

Seated Arnold Press - 3x20 - 109 lb

Barbell Front Raise - 3x20 - 139 lb

Dumbbell Lateral Raise - 2x25 - 78 lb

TRICEPS

Close Grip Bench Press - 2x20 - 261 lb

Seated French Press - 2x20 - 126 lb

Seated EZ Bar Skullcrusher - 2x20 - 159 lb


Cable Tricep Extension - 1x25 - 136 lb

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x20 - 376 lb

Barbell Rows - 3x20 - 238 lb

Lat Pull Down - 3x20 - 230 lb

Seated Cable Row - 2x25 - 149 lb

CALVES

Seated Calf Raise - 3x20 - 270 lb

45 Degree Calf Raise - 3x20 - 177 lb

ABS

Reverse Crunch - 40

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 262 lb

Incline Bench Press - 2x20 - 241 lb

Dumbbell Bench Press - 2x20 - 135 lb

Dumbbell Flys - 2x30 - 112 lb

BICEPS

Pinwheel Curls - 2x20 - 96 lb

Standing Barbell Curl - 2x20 - 148 lb

Cable Preacher Curl - 1x30 - 171 lb

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 342 lb

Leg Press - 2x20 - 559 lb

Cross Arm Front Squat - 2x20 - 252 lb

Leg Press - 2x40 - 383 lb

Single Leg Press - 2x25 - 375 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 325 lb

Leg Curl - 2x20 - 239 lb

Leg Curl - 1 x 40 - 176 lb

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 205 lb

Seated Arnold Press - 3x20 - 109 lb

Barbell Front Raise - 3x20 - 139 lb

Dumbbell Lateral Raise - 2x25 - 78 lb

TRICEPS

Close Grip Bench Press - 2x20 - 261 lb

Seated French Press - 2x20 - 126 lb

Seated EZ Bar Skullcrusher - 2x20 - 159 lb


Cable Tricep Extension - 1x25 - 136 lb

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x20 - 376 lb

Barbell Rows - 3x20 - 238 lb

Lat Pull Down - 3x20 - 230 lb

Seated Cable Row - 2x25 - 149 lb

CALVES

Seated Calf Raise - 3x20 - 270 lb

45 Degree Calf Raise - 3x20 - 177 lb

ABS

Reverse Crunch - 40