Approved Log Clives Cycle and Training Log
- Thread starter Clive
- Start date
@clives
you are the best.
always enjoy reading your updates.
You've got some amazing physique and you have some killer workouts.
@Clive you are looking amazing on this. romanian deadlifts are fantastic.
nice leg training. you are showing how its done. proud of you!
@Clive
the leg training. Looks fantastic. I like the squat routine. That's what you want to do.
You are showing how to really get in a nice meal as well.
Man thanks
(Monday: Legs)
1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 220 lbs)
2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 230 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 185 lbs)
4. Walking Lunges
- 3 sets of 20 steps (each leg)
5. Calf Raises
- 4 sets of 20 reps
- (Weight: 135 lbs)
(Monday)
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)
1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 220 lbs)
2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 230 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 185 lbs)
4. Walking Lunges
- 3 sets of 20 steps (each leg)
5. Calf Raises
- 4 sets of 20 reps
- (Weight: 135 lbs)
(Monday)
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)
champion!
you rock dude!
@Clive Good work on diet bro....great see to healthy choice like coconut as snack.........
You certainly have a very clean and well rounded diet i dig that alot
@Clive quality update man. Definitely making some great progress.
(Wednesday: Back and Biceps)
1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 316 lbs)
2. Pull-Ups
- 4 sets of 30 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 198 lbs)
4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 198 lbs)
5. Barbell Bicep Curls
- 3 sets of 20 reps
- (Weight: 198 lbs)
6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 109 lbs each)
(Wednesday)
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)
1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 316 lbs)
2. Pull-Ups
- 4 sets of 30 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 198 lbs)
4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 198 lbs)
5. Barbell Bicep Curls
- 3 sets of 20 reps
- (Weight: 198 lbs)
6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 109 lbs each)
(Wednesday)
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)
Nice work man! I would like to here more about the dinner with Moroccan chicken couscous. That sounds like something I would like to try and add to my diet and meal planning.
Looking strong, keep killing it!
Looking strong, keep killing it!
Thanks bro. Yeah, the Mediterranean meals are great, no joke!
(Friday: Chest, Shoulders, and Triceps)
1. Bench Press
- 4 sets of 20 reps
- Barbell (Weight: 245 lbs)
2. Dumbbell Shoulder Press
- 4 sets of 25 reps
- (Weight: 95 lbs each)
3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs each)
4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs each)
5. Tricep Dips
- 3 sets of 25 reps
- (Body Weight)
6. Skull Crushers
- 3 sets of 20 reps
(Friday)
Breakfast
- Moroccan mint tea with msemen (Moroccan flatbread, 2 pieces) and honey
Snack
- Fresh dates (1/4 cup)
Lunch
- Peri-peri chicken (6 oz) with a side of grilled corn (1 cob) and mixed greens salad (2 cups) with olive oil dressing
Snack
- Fresh guava (1 cup)
Dinner
- Peanut stew (chicken, sweet potatoes, spinach, 1.5 cups) with a side of rice (1 cup)
Snack (for muscle gain)
- Cottage cheese (1 cup) with sliced peaches (1/2 cup)
1. Bench Press
- 4 sets of 20 reps
- Barbell (Weight: 245 lbs)
2. Dumbbell Shoulder Press
- 4 sets of 25 reps
- (Weight: 95 lbs each)
3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs each)
4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs each)
5. Tricep Dips
- 3 sets of 25 reps
- (Body Weight)
6. Skull Crushers
- 3 sets of 20 reps
(Friday)
Breakfast
- Moroccan mint tea with msemen (Moroccan flatbread, 2 pieces) and honey
Snack
- Fresh dates (1/4 cup)
Lunch
- Peri-peri chicken (6 oz) with a side of grilled corn (1 cob) and mixed greens salad (2 cups) with olive oil dressing
Snack
- Fresh guava (1 cup)
Dinner
- Peanut stew (chicken, sweet potatoes, spinach, 1.5 cups) with a side of rice (1 cup)
Snack (for muscle gain)
- Cottage cheese (1 cup) with sliced peaches (1/2 cup)
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