Approved Log Clives Cycle and Training Log

napsgearhttps://ugloz.is/ domestic-supplypuritysourcelabsYOURMUSCLESHOPUGFREAK
(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
- 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 said:
(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)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs)

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

6. Skull Crushers
- 3 sets of 20 reps

(Monday)

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)

View attachment 30353
Click to expand...
growing nicely bro
 
(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 8 reps
- (Weight: 65 lbs)

6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 109 lbs each)

(Wednesday)

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)
 
Why are you benching more than you squat?

And I still wanna see a vid of the 4 x 20 x 245 bench cos that's going it some
 
Clive said:
(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)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs)

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

6. Skull Crushers
- 3 sets of 20 reps

(Monday)

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)

View attachment 30353
Click to expand...
you are looking in amazing conditioning man! looks awesome. Big and in shape. @Clive
 
Clive said:
(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)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs)

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

6. Skull Crushers
- 3 sets of 20 reps

(Monday)

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)

View attachment 30353
Click to expand...
bros you a young buck. remind me of myself when i was younger @Clive look forward to seeing you kick ass
 
Clive said:
(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)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs)

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

6. Skull Crushers
- 3 sets of 20 reps

(Monday)

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)

View attachment 30353
Click to expand...
@Clive looks good on this one man! upper body coming into its own. i think you have full blown potential to improve your legs over the next year
 
Clive said:
(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)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs)

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

6. Skull Crushers
- 3 sets of 20 reps

(Monday)

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)

View attachment 30353
Click to expand...
@Clive bro you look strong! big man and big size. you showing off the muscles !
 
Clive said:
(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)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs)

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

6. Skull Crushers
- 3 sets of 20 reps

(Monday)

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)

View attachment 30353
Click to expand...
you are looking great! big man with a big physique. love to see people being happy @Clive
 
Clive said:
(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)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs)

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

6. Skull Crushers
- 3 sets of 20 reps

(Monday)

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)

View attachment 30353
Click to expand...
@Clive this is a nice one! You are training and eating like an absolute champion. And the results are paying off.
 
Clive said:
(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)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs)

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

6. Skull Crushers
- 3 sets of 20 reps

(Monday)

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)

View attachment 30353
Click to expand...
Killed it
 
(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)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs)

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

6. Skull Crushers
- 3 sets of 20 reps

(Friday)

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)
 
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