Approved Log Kcook Progression and Muscle Gain Log

[Tiger Salman Khan]

Good start....keep us updated........

 

[Kcook]

Great update @Kcook

Thanks a lot

 

[Kcook]

Good start....keep us updated........

Humbled, thanks

 

[Kcook]

Great start to the log man. Love the training pictures. Looking good!

Thanks a lot

 

[Kcook]

DAY 4 - BACK, CALVES & ABS

BACK

Deadlift - 4x3 - 336 lb

Barbell Rows - 3x12 - 188 lb

Lat Pull Down - 3x12 - 180 lb

Seated Cable Row - 2x40 - 89 lb

CALVES

Seated Calf Raise - 3x15 - 221 lb

45 Degree Calf Raise - 2x40 - 122 lb

ABS

Reverse Crunch - 20

 

[Jayne Scott]

DAY 4 - BACK, CALVES & ABS

BACK

Deadlift - 4x3 - 336 lb

Barbell Rows - 3x12 - 188 lb

Lat Pull Down - 3x12 - 180 lb

Seated Cable Row - 2x40 - 89 lb

CALVES

Seated Calf Raise - 3x15 - 221 lb

45 Degree Calf Raise - 2x40 - 122 lb

ABS

Reverse Crunch - 20

View attachment 382

Get those calves burning

 

[Kcook]

Get those calves burning

Sure

 

[Kcook]

DAY 5 - CHEST & BICEPS

CHEST

Bench Press - 4x3-5 - 217 lb

Incline Bench Press - 2-3x6-12 - 196 lb
Dumbbell Bench Press - 2-3x6-12 - 90 lb
Dumbbell Flys - 2x40 - 52lb

BICEPS

Pinwheel Curls - 2x3-5 - 51 lb

Standing Barbell Curl - 2-3x6-12 - 103 lb
Cable Preacher Curl - 1-2x40 - 101.3 lb

Pinwheel curls

 

[Jayne Scott]

DAY 5 - CHEST & BICEPS

CHEST

Bench Press - 4x3-5 - 217 lb

Incline Bench Press - 2-3x6-12 - 196 lb
Dumbbell Bench Press - 2-3x6-12 - 90 lb
Dumbbell Flys - 2x40 - 52lb

BICEPS

Pinwheel Curls - 2x3-5 - 51 lb

Standing Barbell Curl - 2-3x6-12 - 103 lb
Cable Preacher Curl - 1-2x40 - 101.3 lb

Pinwheel curls
View attachment 383

Nice job @Kcook

 

[Kcook]

DAY 2 - QUADS & HAMSTRINGS

QUADS

Squat - 4x3-5 - 287 lb

Leg Press - 2-3x6-12 - 499 lb

Front Squat - 2-3x6-12 - 232 lb

Leg Press - 2x40 - 323 lb

HAMSTRINGS

Romanian Deadlift - 2-4x3-5 - 266 lb

Leg Curl - 2-3x6-12 - 174 lb

Leg Curl - 1 x 40 - 111 lb

RDL

 

[Jayne Scott]

DAY 2 - QUADS & HAMSTRINGS

QUADS

Squat - 4x3-5 - 287 lb

Leg Press - 2-3x6-12 - 499 lb

Front Squat - 2-3x6-12 - 232 lb

Leg Press - 2x40 - 323 lb

HAMSTRINGS

Romanian Deadlift - 2-4x3-5 - 266 lb

Leg Curl - 2-3x6-12 - 174 lb

Leg Curl - 1 x 40 - 111 lb

RDL
View attachment 388

Good job @Kcook

 

[Mobster]

Up the leg press

 

[Stevesmi]

very nice form

 

[QuadSweep]

Nice work out again

 

[BodyMonster34]

bro pictures are helpful for those of us illiterate

 

[JasonPriest]

I think that your updates are fantastic keep it up

 

[wootoom]

those are some nice training pictures

 

[Vadim Fedorov]

you're pushing the weights pretty good

 

[2Thick]

keep up the good work GOAT routine!

 

[E2]

awesome log so far!