Approved Log Clives Cycle and Training Log

[Clive]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 20 reps
- Barbell (Weight: 230 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 20 reps
- (Weight: 85 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 85 lbs each)

4. Lateral Raises
- 3 sets of 20 reps
- Dumbbells (Weight: 85 lbs each)

5. Tricep Dips
- 3 sets of 25 reps
- (Body Weight)

6. Skull Crushers
- 3 sets of 20 reps

(Friday)

Breakfast
- Whole grain porridge (1 cup) with fresh fruit (1 cup) and honey

Mid-morning Snack
- Fresh avocado slices (1/2 avocado)

Lunch
- Grilled shrimp (6 oz) with jollof rice (1 cup) and steamed vegetables (2 cups)

Mid-day Snack
- Fresh papaya (1 cup)

Dinner
- Moroccan chicken couscous (6 oz chicken, vegetables, couscous, 1 cup)

Bedtime Snack
- Greek yogurt (1 cup) with a handful of walnuts (1/4 cup)

 

[Clive]

(Monday: Legs)

1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 200 lbs)

2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 210 lbs)

3. Leg Press
- 3 sets of 20 reps
- (Weight: 165 lbs)

4. Walking Lunges
- 3 sets of 20 steps (each leg)

5. Calf Raises
- 4 sets of 20 reps
- (Weight: 115 lbs)

(Monday)

Breakfast
- Pap (maize porridge) with milk and honey
- Fresh fruit salad (1 cup)

Mid-morning Snack
- Roasted peanuts (1/4 cup)

Lunch
- Grilled chicken (6 oz) with jollof rice (1 cup) and a side of steamed vegetables (2 cups)

Mid-day Snack
- Sliced mango (1 medium)

Dinner
- Fish stew (tilapia, tomatoes, onions) with plantains (1 large) and sautéed spinach (2 cups)

Bedtime Snack
- Greek yogurt (1 cup) with a handful of almonds (1/4 cup)

 

[Clive]

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 296 lbs)

2. Pull-Ups
- 4 sets of 30 reps
- (Body Weight)

3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 178 lbs)

4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 178 lbs)

5. Barbell Bicep Curls
- 3 sets of 15 reps
- (Weight: 178 lbs)

6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 94 lbs each)

(Wednesday)

Breakfast
- Akara (black-eyed pea fritters) with a side of fresh fruit (1 cup)

Snack
- Fresh coconut slices (1/2 cup)

Lunch
- Beef suya (6 oz) with millet couscous (1 cup) and a side of kachumbari (tomato and onion salad)

Snack
- Baked plantain chips (1 cup)

Dinner
- Chicken tagine (6 oz chicken, vegetables, olives) with couscous (1 cup)

Snack
- Cottage cheese (1 cup) with sliced pineapple (1/2 cup)

 

[Clive]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 20 reps
- Barbell (Weight: 235 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 20 reps
- (Weight: 90 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 90 lbs each)

4. Lateral Raises
- 3 sets of 20 reps
- Dumbbells (Weight: 90 lbs each)

5. Tricep Dips
- 3 sets of 25 reps
- (Body Weight)

6. Skull Crushers
- 3 sets of 20 reps

(Friday)

Breakfast
- Mandazi (East African doughnut) with a side of fresh fruit (1 cup)

Mid-morning Snack
- Roasted chickpeas (1/2 cup)

Lunch
- Lamb kebabs (6 oz) with injera (Ethiopian flatbread, 1 large piece) and misir wot (spiced lentil stew, 1 cup)

Mid-day Snack
- Fresh papaya (1 cup)

Dinner
- Bobotie (South African spiced meat casserole) with a side of yellow rice (1 cup) and green beans (2 cups)

Bedtime Snack (for muscle gain)
- Protein bar (1 serving)

 

[ceo]

Bros. Nice job going into the weekend.

 

[zedhed]

A nice updates on this training. I like the benching and I like the shoulder press!

 

[caligirl85]

Incline dumbbell flies and lateral raises will always do the trick.

Keep up the good work.

 

[Shrine]

Any chance you can get some pictures of the meals that you're doing. They sound really exotic.

 

[Zyglamail]

Lots of different ideas with the different foods you're eating.

Fresh coconut. Slices sounds amazing as a snack.

 

[Arabian]

Wow, your diet is tremendous. I'm gonna have to try that. Cuscus sounds good with the chickpeas.

 

[BookerTNY]

You are a beast being able to do 30. Repetitions of pull-ups is not easy.

 

[sambee38]

Yes. Doing those pullups right after the deadlifts is murder on the back.

You're building an extremely strong body.

 

[Austin316]

barbell bicep curls A+
and i love the hammer curls too

 

[quadsweep]

Tremendous job on these updates, lots of different and healthy snacks. I don't see anything that's in your diet, that's junk or fake.

 

[BodyMonster34]

bro we eat Plantains, also in Texas.
We grew them. On the ranch.

 

[JasonPriest]

Thanks for updating us.

The diet looks amazing in your nutrition is on point.

 

[Clive]

Thanks for updating us.

The diet looks amazing in your nutrition is on point.

 

[Clive]

bro we eat Plantains, also in Texas.
We grew them. On the ranch.

How do like them?

 

[Clive]

Tremendous job on these updates, lots of different and healthy snacks. I don't see anything that's in your diet, that's junk or fake.

Man thanks

 

[Clive]

barbell bicep curls A+
and i love the hammer curls too

Thanks man