Approved Log Kcook Progression and Muscle Gain Log

[Kcook]

lots of good exercises on this log

Thanks

 

[Kcook]

keep up the good work I like how you're pushing it

Thanks

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x10 - 346 lb
Barbell Rows - 3x20 - 198 lb

Lat Pull Down - 3x20 - 190 lb

Seated Cable Row - 2x40 - 99 lb

CALVES

Seated Calf Raise - 3x20 - 231 lb

45 Degree Calf Raise - 3x30 - 132 lb

ABS

Reverse Crunch - 40

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x15 - 217 lb

Incline Bench Press - 2x20 - 196 lb

Dumbbell Bench Press - 2x20 - 90 lb

Dumbbell Flys - 2x50 - 52lb

BICEPS

Pinwheel Curls - 2x15 - 51 lb

Standing Barbell Curl - 2x20 - 103 lb

Cable Preacher Curl - 1x50 - 111 lb

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x8- 297 lb

Leg Press - 2x15 - 509 lb

Cross Arm Front Squat - 2x15 - 197 lb

Leg Press - 2x40 - 333 lb

Single Leg Press - 2x30 - 325 lb

HAMSTRINGS

Romanian Deadlift - 2x10 - 286 lb

Leg Curl - 2x15 - 184 lb

Leg Curl - 1 x 40 - 121 lb

 

[Austin316]

Beautiful job on this training!

 

[sambee38]

you are definitely showing how it's done

 

[BookerTNY]

excellent on the volume you're hitting it really hard

 

[Arabian]

you are teaching us all some awesome cool exercises

 

[Zyglamail]

I like how you hit the different angles to make sure that you're doing it right

 

[Shrine]

keep up the good work we are so proud of your progress

 

[caligirl85]

nice job on this training you're hitting the perfect amount of sets

 

[zedhed]

keep up the good work we're very proud of you

 

[Jayne Scott]

I like the grind, keep it up

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x10 - 165 lb

Seated Arnold Press - 3x15 - 64 lb

Barbell Front Raise - 3x15 - 94 lb

Dumbbell Lateral Raise - 2x40 - 28 lb

TRICEPS

Close Grip Bench Press - 2x10 - 216 lb

Seated French Press - 2x20 - 76 lb

Seated EZ Bar Skullcrusher - 2x20 - 106 lb

Cable Tricep Extension - 1x40 - 86 lb

 

[Kcook]

I like the grind, keep it up

Much respect

 

[Kcook]

keep up the good work we're very proud of you

Much appreciated bro

 

[Kcook]

nice job on this training you're hitting the perfect amount of sets

Much respect

 

[Kcook]

keep up the good work we are so proud of your progress

Much appreciated

 

[Kcook]

you are definitely showing how it's done

Thanks