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Approved Log Kcook Progression and Muscle Gain Log

DAY 4 - BACK, CALVES & ABS

BACK

Deadlift - 2x5 - 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

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DAY 1 - CHEST & BICEPS

CHEST

Bench Press - 2x5 - 218 lb

Incline Bench Press - 3x12 - 275 lb

Dumbbell Bench Press - 3x12 - 90 lb

Dumbbell Flys - 2x40 - 52lb

BICEPS

Pinwheel Curls - 2x5 - 51 lb

Standing Barbell Curl - 3x12 - 103 lb

Cable Preacher Curl - 2x40 - 101.3 lb

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