Approved Log Kcook Progression and Muscle Gain Log

[Jayne Scott]

DAY 3 - SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x3-5 - 155 lb

Seated Arnold Press - 2-3x6-12 - 54 lb

Barbell Front Raise - 2-3x6-12 - 84 lb

Dumbbell Lateral Raise - 2x40 - 18 lb

TRICEPS

Close Grip Bench Press - 2x3-5 - 206 lb
Seated French Press - 2x6-12 - 66 lb

EZ Bar Skullcrusher - 2x6-12 - 96 lb

Cable Tricep Extension - 1x40 - 76 lb

View attachment 396

Nice work @Kcook

 

[ballin2504]

DAY 2 - QUADS & HAMSTRINGS

QUADS

Squat - 4x3-5 - 287 lb

Leg Press - 2-3x6-12 - 499 lb

Front Squat - 2-3x6-12 - 232 lb

Leg Press - 2x40 - 323 lb

HAMSTRINGS

Romanian Deadlift - 2-4x3-5 - 266 lb

Leg Curl - 2-3x6-12 - 174 lb

Leg Curl - 1 x 40 - 111 lb

RDL
View attachment 388

Nice training pics

 

[Kcook]

Nice work @Kcook

Thank you

 

[Kcook]

Nice training pics

Humbled, thank you

 

[Kcook]

DAY 4 - BACK, CALVES & ABS

BACK

Deadlift - 3x5 - 336 lb

Barbell Rows - 3x12 - 188 lb

Lat Pull Down - 3x12 - 180 lb

Seated Cable Row - 2x40 - 89 lb

CALVES

Seated Calf Raise - 3x10 - 221 lb

45 Degree Calf Raise - 2x40 - 122 lb

ABS

Reverse Crunch - 20

 

[Jayne Scott]

Great job @Kcook

 

[Kcook]

Great job @Kcook

Thank you

 

[Kcook]

DAY 1 - CHEST & BICEPS

CHEST

Bench Press - 4x3-5 - 217 lb
Incline Bench Press - 2-3x6-12 - 196 lb
Dumbbell Bench Press - 2-3x6-12 - 90 lb
Dumbbell Flys - 2x40 - 52lb

BICEPS

Pinwheel Curls - 2x3-5 - 51 lb
Standing Barbell Curl - 2-3x6-12 - 103 lb
Cable Preacher Curl - 1-2x40 - 101.3 lb

 

[Mobster]

Good deadlifts

 

[Stevesmi]

great job on the pics!

 

[E2]

very nice update on the training

 

[2Thick]

photos are perfect great job

 

[Vadim Fedorov]

can tell that your form is excellent

 

[wootoom]

I like how you're not doing super heavy weight either

 

[JasonPriest]

keeping the control is the right way to do it

 

[BodyMonster34]

bro nice job keep it up

 

[QuadSweep]

nice training even over the weekend that's good dedication

 

[StevenDarwinMD]

APPROVED LOG

 

[Tiger Salman Khan]

DAY 2 - QUADS & HAMSTRINGS

QUADS

Squat - 4x3-5 - 287 lb

Leg Press - 2-3x6-12 - 499 lb

Front Squat - 2-3x6-12 - 232 lb

Leg Press - 2x40 - 323 lb

HAMSTRINGS

Romanian Deadlift - 2-4x3-5 - 266 lb

Leg Curl - 2-3x6-12 - 174 lb

Leg Curl - 1 x 40 - 111 lb

RDL
View attachment 388

Good workout buddy......

 

[Ulter]

Excellent job with the training keep it up