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  1. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups: 4 x 4 Bodyweight + 10lbs Barbell Bent-Over Rows: 3 x 8 - 165lbs Cable Seated Row (Neutral or Wide Grip): 2 x 15 - 110lbs Incline Dumbbell Curl: 3 x 10 - 30lb dumbbells EZ Bar Preacher Curl (Machine or Freeweight): 2 x 15 - 40lbs Rear...
  2. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 2 – LEGS (Quads, Hamstrings, Glutes, Calves) Barbell Back Squat: 4 x 4 - 225lbs Romanian Deadlift: 3 x 10 - 70lb dumbbells Leg Press (45° Sled, Narrow Stance): 2 x 20 - 450lbs Walking Lunges: 2 x 12/leg - 35lb dumbbells Seated Leg Curl (Machine): 2 x 15 - 100lbs Standing Calf Raise: 3 x 20...
  3. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 1: PUSH (Chest, Shoulders, Triceps) Barbell Bench Press: 4 x 4 - 185lbs Incline Dumbbell Press: 3 x 8 - 55lb dumbbells Cable Chest Fly (Mid): 2 x 15 - 25lbs per side Seated DB Shoulder Press: 3 x 5 - 55lb dumbbells Machine Lateral Raise: 3 x 12 - 80lbs Overhead Rope Triceps Extension: 3 x...
  4. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups: 4 x 4 Bodyweight + 10lbs Barbell Bent-Over Rows: 3 x 8 - 165lbs Cable Seated Row (Neutral or Wide Grip): 2 x 15 - 110lbs Incline Dumbbell Curl: 3 x 10 - 30lb dumbbells EZ Bar Preacher Curl (Machine or Freeweight): 2 x 15 - 40lbs Rear...
  5. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 2 – LEGS (Quads, Hamstrings, Glutes, Calves) Barbell Back Squat: 4 x 4 - 225lbs Romanian Deadlift: 3 x 10 - 70lb dumbbells Leg Press (45° Sled, Narrow Stance): 2 x 20 - 450lbs Walking Lunges: 2 x 12/leg - 35lb dumbbells Seated Leg Curl (Machine): 2 x 15 - 100lbs Standing Calf Raise: 3 x 20...
  6. IMG-20240611-WA0022.webp

    IMG-20240611-WA0022.webp

    • Kcook
    • Media item
    • Comments: 0
    • Category: Meso Morph Media
  7. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 1: PUSH (Chest, Shoulders, Triceps) Barbell Bench Press: 4 x 4 - 185lbs Incline Dumbbell Press: 3 x 8 - 55lb dumbbells Cable Chest Fly (Mid): 2 x 15 - 25lbs per side Seated DB Shoulder Press: 3 x 5 - 55lb dumbbells Machine Lateral Raise: 3 x 12 - 80lbs Overhead Rope Triceps Extension: 3 x...
  8. IMG-20240609-WA0005.webp

    IMG-20240609-WA0005.webp

    • Kcook
    • Media item
    • Comments: 0
    • Category: Meso Morph Media
  9. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups: 4 x 4 Bodyweight + 10lbs Barbell Bent-Over Rows: 3 x 8 - 165lbs Cable Seated Row (Neutral or Wide Grip): 2 x 15 - 110lbs Incline Dumbbell Curl: 3 x 10 - 30lb dumbbells EZ Bar Preacher Curl (Machine or Freeweight): 2 x 15 - 40lbs Rear...
  10. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 2 – LEGS (Quads, Hamstrings, Glutes, Calves) Barbell Back Squat: 4 x 4 - 225lbs Romanian Deadlift: 3 x 10 - 70lb dumbbells Leg Press (45° Sled, Narrow Stance): 2 x 20 - 450lbs Walking Lunges: 2 x 12/leg - 35lb dumbbells Seated Leg Curl (Machine): 2 x 15 - 100lbs Standing Calf Raise: 3 x 20...
  11. IMG-20240611-WA0022.webp

    IMG-20240611-WA0022.webp

    • Kcook
    • Media item
    • Comments: 0
    • Category: Meso Morph Media
  12. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 1: PUSH (Chest, Shoulders, Triceps) Barbell Bench Press: 4 x 4 - 185lbs Incline Dumbbell Press: 3 x 8 - 55lb dumbbells Cable Chest Fly (Mid): 2 x 15 - 25lbs per side Seated DB Shoulder Press: 3 x 5 - 55lb dumbbells Machine Lateral Raise: 3 x 12 - 80lbs Overhead Rope Triceps Extension: 3 x...
  13. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups: 4 x 4 Bodyweight + 10lbs Barbell Bent-Over Rows: 3 x 8 - 165lbs Cable Seated Row (Neutral or Wide Grip): 2 x 15 - 110lbs Incline Dumbbell Curl: 3 x 10 - 30lb dumbbells EZ Bar Preacher Curl (Machine or Freeweight): 2 x 15 - 40lbs Rear...
  14. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 2 – LEGS (Quads, Hamstrings, Glutes, Calves) Barbell Back Squat: 4 x 4 - 225lbs Romanian Deadlift: 3 x 10 - 70lb dumbbells Leg Press (45° Sled, Narrow Stance): 2 x 20 - 450lbs Walking Lunges: 2 x 12/leg - 35lb dumbbells Seated Leg Curl (Machine): 2 x 15 - 100lbs Standing Calf Raise: 3 x 20...
  15. IMG-20240709-WA0009.webp

    IMG-20240709-WA0009.webp

    • Kcook
    • Media item
    • Comments: 0
    • Category: Meso Morph Media
  16. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    I appreciate it bruh
  17. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 1: PUSH (Chest, Shoulders, Triceps) Barbell Bench Press: 4 x 4 - 185lbs Incline Dumbbell Press: 3 x 8 - 55lb dumbbells Cable Chest Fly (Mid): 2 x 15 - 25lbs per side Seated DB Shoulder Press: 3 x 5 - 55lb dumbbells Machine Lateral Raise: 3 x 12 - 80lbs Overhead Rope Triceps Extension: 3 x...
  18. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    So true boss
  19. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups: 4 x 4 Bodyweight + 10lbs Barbell Bent-Over Rows: 3 x 8 - 165lbs Cable Seated Row (Neutral or Wide Grip): 2 x 15 - 110lbs Incline Dumbbell Curl: 3 x 10 - 30lb dumbbells EZ Bar Preacher Curl (Machine or Freeweight): 2 x 15 - 40lbs Rear...
  20. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    🙏💪
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