Approved Log Kcook Progression and Muscle Gain Log

[Ulter]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 220 lb

Seated Arnold Press - 3x20 - 124 lb

Barbell Front Raise - 3x20 - 154 lb

Dumbbell Lateral Raise - 2x25 - 93 lb

TRICEPS

Close Grip Bench Press - 2x20 - 276 lb

Seated French Press - 2x20 - 141 lb

Seated EZ Bar Skullcrusher - 2x20 - 174 lb

Cable Tricep Extension - 1x25 - 151 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 You are cooking up some good training and food!

Nice protein, shake you put together. And I notice you're getting in a lot of good carbs as well.

 

[2Thick]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 272 lb

Incline Bench Press - 2x20 - 251 lb

Dumbbell Bench Press - 2x20 - 145 lb

Dumbbell Flys - 2x30 - 122 lb

BICEPS

Pinwheel Curls - 2x20 - 106 lb

Standing Barbell Curl - 2x20 - 158 lb

Cable Preacher Curl - 1x30 - 181 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

@Kcook
Definitely cooking up some terrific Foods.

The grilled cod and the quinoa, and the greens together. Sound really good. You should post a picture of that meal and teach us how to do it.

 

[Noah Wixx]

@Kcook
Definitely cooking up some terrific Foods.

The grilled cod and the quinoa, and the greens together. Sound really good. You should post a picture of that meal and teach us how to do it.

Definitely in for a picture of that.

 

[Kcook]

@Kcook You are cooking up some good training and food!

Nice protein, shake you put together. And I notice you're getting in a lot of good carbs as well.

Haha nice pun

 

[Kcook]

Definitely in for a picture of that.

 

[Kcook]

@Kcook
Definitely cooking up some terrific Foods.

The grilled cod and the quinoa, and the greens together. Sound really good. You should post a picture of that meal and teach us how to do it.

 

[Kcook]

@Kcook you are cooking up some amazing Foods here. I like the sweet potatoes and steamed brocolli. These are the types of foods that we love.

Nice to hear, thank you

 

[Kcook]

@Kcook all in with this! grilled cod sounds good. And you don't see too many people having quinoa, but it's a very good meal.

Quinoa is one of my favorites

 

[Kcook]

@Kcook Cool Bros. Looking really good on this. I like the roasted vegetables and venison. I had that once a while back, a buddy of mine, caught some when he was hunting.

 

[Kcook]

@Kcook Bro, this looking really good. I like the different foods would like to see you. Hit the red meat though, that's where Champions are made.

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 357 lb

Leg Press - 2x20 - 574 lb

Cross Arm Front Squat - 2x20 - 267 lb

Leg Press - 2x40 - 398 lb

Single Leg Press - 2x25 - 390 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 340 lb

Leg Curl - 2x20 - 254 lb

Leg Curl - 1 x 40 - 191 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

 

[ballin2504]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 357 lb

Leg Press - 2x20 - 574 lb

Cross Arm Front Squat - 2x20 - 267 lb

Leg Press - 2x40 - 398 lb

Single Leg Press - 2x25 - 390 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 340 lb

Leg Curl - 2x20 - 254 lb

Leg Curl - 1 x 40 - 191 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

@Kcook I like the food here man. Love elk burgers myself

 

[25homes]

Nice pics

 

[Tiger Salman Khan]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 357 lb

Leg Press - 2x20 - 574 lb

Cross Arm Front Squat - 2x20 - 267 lb

Leg Press - 2x40 - 398 lb

Single Leg Press - 2x25 - 390 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 340 lb

Leg Curl - 2x20 - 254 lb

Leg Curl - 1 x 40 - 191 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

@Kcook good work so far bro......

 

[Kcook]

@Kcook I like the food here man. Love elk burgers myself

 

[Kcook]

@Kcook good work so far bro......

Thanks

 

[Kcook]

Nice pics

Thanks

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 225 lb

Seated Arnold Press - 3x20 - 129 lb

Barbell Front Raise - 3x20 - 159 lb

Dumbbell Lateral Raise - 2x25 - 98 lb

TRICEPS

Close Grip Bench Press - 2x20 - 281 lb

Seated French Press - 2x20 - 146 lb

Seated EZ Bar Skullcrusher - 2x20 - 179 lb

Cable Tricep Extension - 1x25 - 156 lb

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

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 - 396 lb

Barbell Rows - 3x20 - 258 lb

Lat Pull Down - 3x20 - 250 lb

Seated Cable Row - 2x25 - 169 lb

CALVES

Seated Calf Raise - 3x20 - 290 lb

45 Degree Calf Raise - 3x20 - 197 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 - 277 lb

Incline Bench Press - 2x20 - 256 lb

Dumbbell Bench Press - 2x20 - 150 lb

Dumbbell Flys - 2x30 - 127 lb

BICEPS

Pinwheel Curls - 2x20 - 111 lb

Standing Barbell Curl - 2x20 - 163 lb

Cable Preacher Curl - 1x30 - 186 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