Approved Log Kcook Progression and Muscle Gain Log

[Kcook]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 362 lb

Leg Press - 2x20 - 579 lb

Cross Arm Front Squat - 2x20 - 272 lb

Leg Press - 2x40 - 403 lb

Single Leg Press - 2x25 - 395 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 345 lb

Leg Curl - 2x20 - 259 lb

Leg Curl - 1 x 40 - 196 lb



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

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]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 230 lb

Seated Arnold Press - 3x20 - 134 lb

Barbell Front Raise - 3x20 - 164 lb

Dumbbell Lateral Raise - 2x25 - 103 lb

TRICEPS

Close Grip Bench Press - 2x20 - 286 lb

Seated French Press - 2x20 - 151 lb

Seated EZ Bar Skullcrusher - 2x20 - 184 lb

Cable Tricep Extension - 1x25 - 161 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

 

[BigPapaPumpCA]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 362 lb

Leg Press - 2x20 - 579 lb

Cross Arm Front Squat - 2x20 - 272 lb

Leg Press - 2x40 - 403 lb

Single Leg Press - 2x25 - 395 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 345 lb

Leg Curl - 2x20 - 259 lb

Leg Curl - 1 x 40 - 196 lb

View attachment 2496

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

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

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 230 lb

Seated Arnold Press - 3x20 - 134 lb

Barbell Front Raise - 3x20 - 164 lb

Dumbbell Lateral Raise - 2x25 - 103 lb

TRICEPS

Close Grip Bench Press - 2x20 - 286 lb

Seated French Press - 2x20 - 151 lb

Seated EZ Bar Skullcrusher - 2x20 - 184 lb

Cable Tricep Extension - 1x25 - 161 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

killer legs and protein is HIGH!!!!

 

[Stevesmi]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 362 lb

Leg Press - 2x20 - 579 lb

Cross Arm Front Squat - 2x20 - 272 lb

Leg Press - 2x40 - 403 lb

Single Leg Press - 2x25 - 395 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 345 lb

Leg Curl - 2x20 - 259 lb

Leg Curl - 1 x 40 - 196 lb

View attachment 2496

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

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 the quads and hamstrings are looking amazing.

i like the grilled cod and salad. its on point for sure!

 

[BodyMonster34]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 362 lb

Leg Press - 2x20 - 579 lb

Cross Arm Front Squat - 2x20 - 272 lb

Leg Press - 2x40 - 403 lb

Single Leg Press - 2x25 - 395 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 345 lb

Leg Curl - 2x20 - 259 lb

Leg Curl - 1 x 40 - 196 lb

View attachment 2496

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

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 bro i used to eat a lot of venison. but i found beef the best for growth. it give you most protein

 

[ceo]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 362 lb

Leg Press - 2x20 - 579 lb

Cross Arm Front Squat - 2x20 - 272 lb

Leg Press - 2x40 - 403 lb

Single Leg Press - 2x25 - 395 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 345 lb

Leg Curl - 2x20 - 259 lb

Leg Curl - 1 x 40 - 196 lb

View attachment 2496

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

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 bros this is a solid job 100%. you won't go wrong with this. i like the snacks and lunch for sure

 

[Kcook]

killer legs and protein is HIGH!!!!

 

[Kcook]

@Kcook bros this is a solid job 100%. you won't go wrong with this. i like the snacks and lunch for sure

Thank you

 

[Kcook]

@Kcook bro i used to eat a lot of venison. but i found beef the best for growth. it give you most protein

 

[Kcook]

@Kcook the quads and hamstrings are looking amazing.

i like the grilled cod and salad. its on point for sure!

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x20 - 401 lb

Barbell Rows - 3x20 - 263 lb

Lat Pull Down - 3x20 - 255 lb

Seated Cable Row - 2x25 - 174 lb

CALVES

Seated Calf Raise - 3x20 - 295 lb

45 Degree Calf Raise - 3x20 - 202 lb

ABS

Reverse Crunch - 40



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

 

[Mobster]

On the leg press don't let the hip round up too much - stresses the lower back

 

[ROIDDERS]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 362 lb

Leg Press - 2x20 - 579 lb

Cross Arm Front Squat - 2x20 - 272 lb

Leg Press - 2x40 - 403 lb

Single Leg Press - 2x25 - 395 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 345 lb

Leg Curl - 2x20 - 259 lb

Leg Curl - 1 x 40 - 196 lb

View attachment 2496

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

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
this is a nice mix of foods you are putting together.

dark chocolate is the best. is it 100% cocoa?

 

[Ulter]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 362 lb

Leg Press - 2x20 - 579 lb

Cross Arm Front Squat - 2x20 - 272 lb

Leg Press - 2x40 - 403 lb

Single Leg Press - 2x25 - 395 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 345 lb

Leg Curl - 2x20 - 259 lb

Leg Curl - 1 x 40 - 196 lb

View attachment 2496

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

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 What a fantastic update man

lunch, dinner, and evening snack are amazing. love this update!

 

[2Thick]

QUADS & HAMSTRINGS

QUADS

Barbell Squat - 4x20 - 362 lb

Leg Press - 2x20 - 579 lb

Cross Arm Front Squat - 2x20 - 272 lb

Leg Press - 2x40 - 403 lb

Single Leg Press - 2x25 - 395 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 345 lb

Leg Curl - 2x20 - 259 lb

Leg Curl - 1 x 40 - 196 lb

View attachment 2496

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

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 lunch and snack is on point. that is my favorite mix of food.
i like the sweet potatoes and avocados

protein bars and nuts is A+

 

[Kcook]

On the leg press don't let the hip round up too much - stresses the lower back

Much obliged

 

[Kcook]

@Kcook lunch and snack is on point. that is my favorite mix of food.
i like the sweet potatoes and avocados

protein bars and nuts is A+

Appreciate it bruh

 

[Kcook]

@Kcook What a fantastic update man

lunch, dinner, and evening snack are amazing. love this update!

Thanks man

 

[Kcook]

@Kcook
this is a nice mix of foods you are putting together.

dark chocolate is the best. is it 100% cocoa?

It says cocoa, but these days can't be too sure if it's 100%

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 282 lb

Incline Bench Press - 2x20 - 261 lb

Dumbbell Bench Press - 2x20 - 155 lb

Dumbbell Flys - 2x30 - 132 lb

BICEPS

Pinwheel Curls - 2x20 - 116 lb

Standing Barbell Curl - 2x20 - 168 lb

Cable Preacher Curl - 1x30 - 191 lb

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