Keeping up the routine. Nice to see @Kcook
Approved Log Kcook Progression and Muscle Gain Log
- Thread starter Kcook
- Start date
I appreciate it
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 - 120lbs
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
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 - 120lbs
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
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 Delt Machine Fly: 2 x 20 - 70lbs
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
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 Delt Machine Fly: 2 x 20 - 70lbs
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
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 15 - 45lbs
Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g
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
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 15 - 45lbs
Calories: ~3,200 kcal
Protein: ~190–210g
Carbs: ~350-400g
Fats: ~80-100g
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
shoulder push bro
@Kcook heck of a job on the lunch. Nothing going to beat some nice grilled chicken breast and some Brussels sprouts. You got the protein and you got your vegetables in one shot. That's what I like to see.
Great job on the mid-morning snack in the lunch and the pre-workout snack as well. Lots of good micronutrients there. @Kcook Maybe a little too heavy on the cheese though.
StCoachDerek
Member
Solid routine. Those are some heavy lifts! Good luck with the muscle gain.
The meals You put together look fantastic. lunch and dinner look sick! keep putting in the hard work @Kcook
@Kcook Bros. I love how you're mixing up the workouts. Thanks for posting up the pictures. You look really strong in there. Those sitting presses are really effective.
I like how you keep things simple and very standard. You're not doing anything too fancy but it's definitely paying off for you. You're doing great. @Kcook
IronMarcus
Member
Solid start, Kcook! Those are some decent numbers on the bench. Looking forward to seeing your progress over the next 8 weeks.
Yeah bro, not easy but worth it
Appreciate it bro
Appreciate it bro
Thanks @Jojoejoe
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