Approved Log Kcook Progression and Muscle Gain Log

[Kcook]

Nice job, man. Much respect for this.

The whole wheat tortilla looks from Fantastic.

 

[Kcook]

Bros. You are doing amazing. Your workouts are sensational.

Much respect

 

[Kcook]

Your lunch would look really good in like a soup. Mix them all together.

Thanks

 

[Kcook]

Great job on this. The different foods, look, tremendous.

I like the lentils and asparagus.

Thanks

 

[Kcook]

Nice job balancing out the different leg routine. Very important to you. Don't develop and balances.

 

[Kcook]

Great job on the leg routine. I think I'm going to copy that myself.

 

[Kcook]

Mixing in the different leg training is solid.

You build up some strong conditioning and strength.

 

[Kcook]

chest and biceps are on point.

Would like to see you do some pull-ups though as well.

 

[Kcook]

back calves and abs are on point.

you won't go wrong.

 

[Jayne Scott]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 215 lb

Seated Arnold Press - 3x20 - 119 lb

Barbell Front Raise - 3x20 - 149 lb

Dumbbell Lateral Raise - 2x25 - 88 lb

TRICEPS

Close Grip Bench Press - 2x20 - 271 lb

Seated French Press - 2x20 - 136 lb

Seated EZ Bar Skullcrusher - 2x20 - 169 lb

Cable Tricep Extension - 1x25 - 146 lb


Breakfast ~700 kcal (55g) protein
Turkey & Egg Breakfast Wrap
3 whole eggs + 3 oz turkey breast (40g) protein
1 whole wheat tortilla
1/4 avocado
1 tbsp hot sauce

Mid-Morning Snack ~450 kcal (35g) protein
Protein Chia Pudding
1 cup almond milk
1 scoop vanilla whey protein (25g) protein
3 tbsp chia seeds
1/2 cup mixed berries

Lunch ~750 kcal (60g) protein
Tuna & Chickpea Salad
6 oz canned tuna (50g) protein
1/2 cup chickpeas
2 cups spinach
Olive oil & lemon dressing

Pre-Workout Snack ~400 kcal (30g) protein
Cottage Cheese & Pineapple
1 cup cottage cheese (28g) protein
1/2 cup pineapple
1 tbsp flaxseeds

Post-Workout Meal ~800 kcal (65g) protein
Lamb & Brown Rice Bowl
7 oz grilled lamb (55g) protein
1 cup cooked brown rice
1 cup grilled bell peppers

Evening Snack ~450 kcal (30g) protein
Greek Yogurt & Walnuts
1 cup Greek yogurt (28g) protein
1 tbsp walnuts
1/2 tbsp honey

Nice one with the meals

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x20 - 391 lb

Barbell Rows - 3x20 - 253 lb

Lat Pull Down - 3x20 - 245 lb

Seated Cable Row - 2x25 - 164 lb

CALVES

Seated Calf Raise - 3x20 - 285 lb

45 Degree Calf Raise - 3x20 - 192 lb

ABS

Reverse Crunch - 40


Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g

Breakfast ~700 kcal (55g) protein
Smoked Salmon & Scrambled Eggs
4 whole eggs + 3 oz smoked salmon (40g) protein
1 slice sourdough toast
1/2 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Chocolate Almond Protein Smoothie
1 scoop chocolate whey protein (25g) protein
1 cup almond milk
1 tbsp almond butter
1/2 banana

Lunch ~750 kcal (60g) protein
Chicken & Couscous Bowl
6 oz grilled chicken breast (50g) protein
1 cup cooked couscous
1 cup roasted Brussels sprouts

Pre-Workout Snack ~400 kcal (30g) protein
Hard-Boiled Eggs & Cheese
2 boiled eggs (12g) protein
2 oz cheddar cheese (18g) protein
5 whole-grain crackers

Post-Workout Meal ~800 kcal (65g) protein
Pork Tenderloin & Mashed Sweet Potatoes
7 oz pork tenderloin (55g) protein
1 cup mashed sweet potatoes
1 cup steamed broccoli

Evening Snack ~450 kcal (30g) protein
Casein Shake & Almonds
1 scoop casein protein (25g) protein
1 tbsp almonds
1/2 tbsp honey

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 267 lb

Incline Bench Press - 2x20 - 246 lb

Dumbbell Bench Press - 2x20 - 140 lb

Dumbbell Flys - 2x30 - 117 lb

BICEPS

Pinwheel Curls - 2x20 - 101 lb

Standing Barbell Curl - 2x20 - 153 lb

Cable Preacher Curl - 1x30 - 176 lb

Breakfast ~700 kcal (55g) protein
Egg & Sweet Potato Hash
3 whole eggs + 3 oz turkey sausage (40g) protein
1/2 cup diced sweet potatoes
1/2 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Protein Oats Bowl
1/2 cup oats
1 scoop vanilla whey protein (25g) protein
1 tbsp peanut butter
1/2 banana

Lunch ~750 kcal (60g) protein
Grilled Cod & Quinoa Salad
6 oz grilled cod (50g) protein
1 cup cooked quinoa
1 cup mixed greens

Pre-Workout Snack ~400 kcal (30g) protein
Protein Bars & Nuts
1 protein bar (20g) protein
1 tbsp cashews

Post-Workout Meal ~800 kcal (65g) protein
Venison & Roasted Veggies
7 oz venison steak (55g) protein
1 cup roasted carrots & zucchini
1/2 cup brown rice

Evening Snack ~450 kcal (30g) protein
Cottage Cheese & Dark Chocolate
1 cup cottage cheese (28g) protein
10g dark chocolate
1 tbsp flaxseeds

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 352 lb

Leg Press - 2x20 - 569 lb

Cross Arm Front Squat - 2x20 - 262 lb

Leg Press - 2x40 - 393 lb

Single Leg Press - 2x25 - 385 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 335 lb

Leg Curl - 2x20 - 249 lb

Leg Curl - 1 x 40 - 186 lb

Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g

Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g

Breakfast ~700 kcal (55g) protein
Bacon & Scrambled Eggs Wrap
3 whole eggs + 2 oz turkey bacon (40g) protein
1 whole wheat tortilla
1/4 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Coconut Protein Shake
1 scoop vanilla whey protein (25g) protein
1 cup coconut milk
1 tbsp coconut flakes

Lunch ~750 kcal (60g) protein
BBQ Chicken & Lentil Bowl
6 oz grilled BBQ chicken (50g) protein
1/2 cup lentils
1 cup grilled asparagus

Pre-Workout Snack ~400 kcal (30g) protein
Greek Yogurt & Granola
1 cup Greek yogurt (20g protein)
1 tbsp granola
1/2 tbsp honey

Post-Workout Meal ~800 kcal (65g) protein
Elk Burger & Sweet Potato Fries
7 oz elk burger (55g protein)
1 whole wheat bun
1/2 cup baked sweet potato fries

Evening Snack ~450 kcal (30g) protein
Casein Shake & Nut Butter
1 scoop casein protein (25g protein)
1 tbsp peanut butter

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 215 lb

Seated Arnold Press - 3x20 - 119 lb

Barbell Front Raise - 3x20 - 149 lb

Dumbbell Lateral Raise - 2x25 - 88 lb

TRICEPS

Close Grip Bench Press - 2x20 - 271 lb

Seated French Press - 2x20 - 136 lb

Seated EZ Bar Skullcrusher - 2x20 - 169 lb

Cable Tricep Extension - 1x25 - 146 lb

Breakfast ~700 kcal (55g) protein
Turkey & Egg Breakfast Wrap
3 whole eggs + 3 oz turkey breast (40g) protein
1 whole wheat tortilla
1/4 avocado
1 tbsp hot sauce

Mid-Morning Snack ~450 kcal (35g) protein
Protein Chia Pudding
1 cup almond milk
1 scoop vanilla whey protein (25g) protein
3 tbsp chia seeds
1/2 cup mixed berries

Lunch ~750 kcal (60g) protein
Tuna & Chickpea Salad
6 oz canned tuna (50g) protein
1/2 cup chickpeas
2 cups spinach
Olive oil & lemon dressing

Pre-Workout Snack ~400 kcal (30g) protein
Cottage Cheese & Pineapple
1 cup cottage cheese (28g) protein
1/2 cup pineapple
1 tbsp flaxseeds

Post-Workout Meal ~800 kcal (65g) protein
Lamb & Brown Rice Bowl
7 oz grilled lamb (55g) protein
1 cup cooked brown rice
1 cup grilled bell peppers

Evening Snack ~450 kcal (30g) protein
Greek Yogurt & Walnuts
1 cup Greek yogurt (28g) protein
1 tbsp walnuts
1/2 tbsp honey

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x20 - 391 lb

Barbell Rows - 3x20 - 253 lb

Lat Pull Down - 3x20 - 245 lb

Seated Cable Row - 2x25 - 164 lb

CALVES

Seated Calf Raise - 3x20 - 285 lb

45 Degree Calf Raise - 3x20 - 192 lb

ABS

Reverse Crunch - 40

Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g

Breakfast ~700 kcal (55g) protein
Smoked Salmon & Scrambled Eggs
4 whole eggs + 3 oz smoked salmon (40g) protein
1 slice sourdough toast
1/2 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Chocolate Almond Protein Smoothie
1 scoop chocolate whey protein (25g) protein
1 cup almond milk
1 tbsp almond butter
1/2 banana

Lunch ~750 kcal (60g) protein
Chicken & Couscous Bowl
6 oz grilled chicken breast (50g) protein
1 cup cooked couscous
1 cup roasted Brussels sprouts

Pre-Workout Snack ~400 kcal (30g) protein
Hard-Boiled Eggs & Cheese
2 boiled eggs (12g) protein
2 oz cheddar cheese (18g) protein
5 whole-grain crackers

Post-Workout Meal ~800 kcal (65g) protein
Pork Tenderloin & Mashed Sweet Potatoes
7 oz pork tenderloin (55g) protein
1 cup mashed sweet potatoes
1 cup steamed broccoli

Evening Snack ~450 kcal (30g) protein
Casein Shake & Almonds
1 scoop casein protein (25g) protein
1 tbsp almonds
1/2 tbsp honey

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 267 lb

Incline Bench Press - 2x20 - 246 lb

Dumbbell Bench Press - 2x20 - 140 lb

Dumbbell Flys - 2x30 - 117 lb

BICEPS

Pinwheel Curls - 2x20 - 101 lb

Standing Barbell Curl - 2x20 - 153 lb

Cable Preacher Curl - 1x30 - 176 lb

Breakfast ~700 kcal (55g) protein
Egg & Sweet Potato Hash
3 whole eggs + 3 oz turkey sausage (40g) protein
1/2 cup diced sweet potatoes
1/2 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Protein Oats Bowl
1/2 cup oats
1 scoop vanilla whey protein (25g) protein
1 tbsp peanut butter
1/2 banana

Lunch ~750 kcal (60g) protein
Grilled Cod & Quinoa Salad
6 oz grilled cod (50g) protein
1 cup cooked quinoa
1 cup mixed greens

Pre-Workout Snack ~400 kcal (30g) protein
Protein Bars & Nuts
1 protein bar (20g) protein
1 tbsp cashews

Post-Workout Meal ~800 kcal (65g) protein
Venison & Roasted Veggies
7 oz venison steak (55g) protein
1 cup roasted carrots & zucchini
1/2 cup brown rice

Evening Snack ~450 kcal (30g) protein
Cottage Cheese & Dark Chocolate
1 cup cottage cheese (28g) protein
10g dark chocolate
1 tbsp flaxseeds

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 267 lb

Incline Bench Press - 2x20 - 246 lb

Dumbbell Bench Press - 2x20 - 140 lb

Dumbbell Flys - 2x30 - 117 lb

BICEPS

Pinwheel Curls - 2x20 - 101 lb

Standing Barbell Curl - 2x20 - 153 lb

Cable Preacher Curl - 1x30 - 176 lb

Breakfast ~700 kcal (55g) protein
Egg & Sweet Potato Hash
3 whole eggs + 3 oz turkey sausage (40g) protein
1/2 cup diced sweet potatoes
1/2 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Protein Oats Bowl
1/2 cup oats
1 scoop vanilla whey protein (25g) protein
1 tbsp peanut butter
1/2 banana

Lunch ~750 kcal (60g) protein
Grilled Cod & Quinoa Salad
6 oz grilled cod (50g) protein
1 cup cooked quinoa
1 cup mixed greens

Pre-Workout Snack ~400 kcal (30g) protein
Protein Bars & Nuts
1 protein bar (20g) protein
1 tbsp cashews

Post-Workout Meal ~800 kcal (65g) protein
Venison & Roasted Veggies
7 oz venison steak (55g) protein
1 cup roasted carrots & zucchini
1/2 cup brown rice

Evening Snack ~450 kcal (30g) protein
Cottage Cheese & Dark Chocolate
1 cup cottage cheese (28g) protein
10g dark chocolate
1 tbsp flaxseeds

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 352 lb

Leg Press - 2x20 - 569 lb

Cross Arm Front Squat - 2x20 - 262 lb

Leg Press - 2x40 - 393 lb

Single Leg Press - 2x25 - 385 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 335 lb

Leg Curl - 2x20 - 249 lb

Leg Curl - 1 x 40 - 186 lb

Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g

Breakfast ~700 kcal (55g) protein
Bacon & Scrambled Eggs Wrap
3 whole eggs + 2 oz turkey bacon (40g) protein
1 whole wheat tortilla
1/4 avocado

Mid-Morning Snack ~450 kcal (35g) protein
Coconut Protein Shake
1 scoop vanilla whey protein (25g) protein
1 cup coconut milk
1 tbsp coconut flakes

Lunch ~750 kcal (60g) protein
BBQ Chicken & Lentil Bowl
6 oz grilled BBQ chicken (50g) protein
1/2 cup lentils
1 cup grilled asparagus

Pre-Workout Snack ~400 kcal (30g) protein
Greek Yogurt & Granola
1 cup Greek yogurt (20g protein)
1 tbsp granola
1/2 tbsp honey

Post-Workout Meal ~800 kcal (65g) protein
Elk Burger & Sweet Potato Fries
7 oz elk burger (55g protein)
1 whole wheat bun
1/2 cup baked sweet potato fries

Evening Snack ~450 kcal (30g) protein
Casein Shake & Nut Butter
1 scoop casein protein (25g protein)
1 tbsp peanut butter

 

[QuadSweep]

Excellent work on the diet. That's what we like to see.

 

[BodyMonster34]

bro you looking great!

lots of red meat