Approved Log Kcook Progression and Muscle Gain Log

[25homes]

Nice work

 

[Jayne Scott]

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

View attachment 417

Nice job @Kcook

 

[Kcook]

Nice job @Kcook

Thanks

 

[Kcook]

Nice work

Thanks

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x3 - 287 lb

Leg Press - 3x6 - 499 lb

Front Squat - 3x6 - 198 lb

Leg Press - 2x40 - 323 lb

HAMSTRINGS

Romanian Deadlift - 2x3 - 266 lb

Leg Curl - 3x6 - 174 lb

Leg Curl - 1 x 40 - 111 lb

 

[Tiger Salman Khan]

QUADS & HAMSTRINGS

QUADS

Squat - 4x3 - 287 lb

Leg Press - 3x6 - 499 lb

Front Squat - 3x6 - 198 lb

Leg Press - 2x40 - 323 lb

HAMSTRINGS

Romanian Deadlift - 2x3 - 266 lb

Leg Curl - 3x6 - 174 lb

Leg Curl - 1 x 40 - 111 lb
View attachment 423

@Kcook good updated with pics.......

 

[BigPapaPumpCA]

QUADS & HAMSTRINGS

QUADS

Squat - 4x3 - 287 lb

Leg Press - 3x6 - 499 lb

Front Squat - 3x6 - 198 lb

Leg Press - 2x40 - 323 lb

HAMSTRINGS

Romanian Deadlift - 2x3 - 266 lb

Leg Curl - 3x6 - 174 lb

Leg Curl - 1 x 40 - 111 lb
View attachment 423

blast it man

 

[Kcook]

@Kcook good updated with pics.......

Thank you

 

[Kcook]

blast it man

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x5 - 155 lb

Seated Arnold Press - 3x12 - 54 lb

Barbell Front Raise - 3x12 - 84 lb

Dumbbell Lateral Raise - 2x40 - 18 lb

TRICEPS

Close Grip Bench Press - 2x5 - 206 lb

Seated French Press - 2x12 - 66 lb

EZ Bar Skullcrusher - 2x12 - 96 lb

Cable Tricep Extension - 1x40 - 76 lb

 

[Jayne Scott]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x5 - 155 lb

Seated Arnold Press - 3x12 - 54 lb

Barbell Front Raise - 3x12 - 84 lb

Dumbbell Lateral Raise - 2x40 - 18 lb

TRICEPS

Close Grip Bench Press - 2x5 - 206 lb

Seated French Press - 2x12 - 66 lb

EZ Bar Skullcrusher - 2x12 - 96 lb

Cable Tricep Extension - 1x40 - 76 lb
View attachment 427

Nice job on the skull crushers @Kcook

 

[Kcook]

Nice job on the skull crushers @Kcook

Thank you

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 2x3 - 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

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x5 - 217 lb

Incline Bench Press - 3x12 - 196 lb

Dumbbell Bench Press - 3x12 - 90 lb

Dumbbell Flys - 2x40 - 52lb

BICEPS

Pinwheel Curls - 2x5 - 51 lb

Standing Barbell Curl - 3x6 - 103 lb

Cable Preacher Curl - 2x40 - 101.3 lb

 

[BigPapaPumpCA]

CHEST & BICEPS

CHEST

Bench Press - 4x5 - 217 lb

Incline Bench Press - 3x12 - 196 lb

Dumbbell Bench Press - 3x12 - 90 lb

Dumbbell Flys - 2x40 - 52lb

BICEPS

Pinwheel Curls - 2x5 - 51 lb

Standing Barbell Curl - 3x6 - 103 lb

Cable Preacher Curl - 2x40 - 101.3 lb

View attachment 430

@Kcook youre growing i see it

 

[Kcook]

@Kcook youre growing i see it

Thank you

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x5 - 287 lb

Leg Press - 3x6 - 499 lb

Front Squat - 3x6 - 232 lb

Leg Press - 2x40 - 323 lb

HAMSTRINGS

Romanian Deadlift - 2x3 - 266 lb

Leg Curl - 3x12 - 174 lb

Leg Curl - 1 x 40 - 111 lb

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x5 - 155 lb

Seated Arnold Press - 3x12 - 54 lb

Barbell Front Raise - 3x12 - 84 lb

Dumbbell Lateral Raise - 2x40 - 18 lb

TRICEPS

Close Grip Bench Press - 2x5 - 206 lb

Seated French Press - 2x12 - 66 lb

EZ Bar Skullcrusher - 2x12 - 96 lb

Cable Tricep Extension - 1x40 - 76 lb

 

[BigPapaPumpCA]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x5 - 155 lb

Seated Arnold Press - 3x12 - 54 lb

Barbell Front Raise - 3x12 - 84 lb

Dumbbell Lateral Raise - 2x40 - 18 lb

TRICEPS

Close Grip Bench Press - 2x5 - 206 lb

Seated French Press - 2x12 - 66 lb

EZ Bar Skullcrusher - 2x12 - 96 lb

Cable Tricep Extension - 1x40 - 76 lb

View attachment 445

@Kcook you're looking STRONG in shoulders and Legs look big sitting

 

[Kcook]

@Kcook you're looking STRONG in shoulders and Legs look big sitting

Thank you bro, I'll keep grinding