Approved Log Kcook Progression and Muscle Gain Log
- Thread starter Kcook
- Start date
@Kcook Nothing better than a nice workout. Followed by some delicious food. This is what we like to see gets me all pumped up seeing your pictures.
it really pumps me up to see someone really pushing it on their leg training days. That's the way you build strong legs. Keep up the good work.
@Kcook
@Kcook bro leg press, barbell squat and leg press the best. you looking good on this, got some good size on legs
@Kcook A grilled cod and quinoa salad. Sounds really good. It's like a mediterranean-style lunch.
@Kcook Bros this. Another impressive session. The food is most impressive though. Lots of good healthy food. I don't see any junk food in your diet at all.
Yup, I'm a sucker for Mediterranean style meals tbh
SHOULDERS & TRICEPS
SHOULDERS
Seated Barbell Press - 4x20 - 235 lb
Seated Arnold Press - 3x20 - 139 lb
Barbell Front Raise - 3x20 - 169 lb
Dumbbell Lateral Raise - 2x25 - 108 lb
TRICEPS
Close Grip Bench Press - 2x20 - 291 lb
Seated French Press - 2x20 - 156 lb
Seated EZ Bar Skullcrusher - 2x20 - 189 lb
Cable Tricep Extension - 1x25 - 166 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
SHOULDERS
Seated Barbell Press - 4x20 - 235 lb
Seated Arnold Press - 3x20 - 139 lb
Barbell Front Raise - 3x20 - 169 lb
Dumbbell Lateral Raise - 2x25 - 108 lb
TRICEPS
Close Grip Bench Press - 2x20 - 291 lb
Seated French Press - 2x20 - 156 lb
Seated EZ Bar Skullcrusher - 2x20 - 189 lb
Cable Tricep Extension - 1x25 - 166 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
Killed it in all aspects
@Kcook the single leg press is a good workout.
@Kcook Great work man....keep going.......
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
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
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
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
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
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
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
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
it looks good!
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
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
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
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
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