Approved Log Clives Cycle and Training Log

[Clive]

Great job getting in the pineapple. Great for digestion.

 

[Clive]

Great job. Getting the chicken meal together with mixed vegetables.

Great option.

Appreciate it man

 

[Clive]

Roasted nut sounds really good.

I'm gonna have to start making those.

They're delicious man

 

[Clive]

I've never had spicy fried plantains. Sounds really good. Those specially if they're nice and sweet.

Very tasty tbh man

 

[Clive]

(Monday: Legs)

1. Barbell Squats
- 4 sets of 15 reps
- (Weight: 190 lbs)

2. Romanian Deadlifts
- 4 sets of 15 reps
- (Weight: 200 lbs)

3. Leg Press
- 3 sets of 15 reps
- (Weight: 155 lbs)

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

5. Calf Raises
- 4 sets of 15 reps
- (Weight: 105 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]

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 286 lbs)

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

3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 168 lbs)

4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 168 lbs)

5. Barbell Bicep Curls
- 3 sets of 20 reps
- (Weight: 168 lbs)

6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 84 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)

 

[Clive]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 20 reps
- Barbell (Weight: 220 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 20 reps
- (Weight: 75 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 75 lbs each)

4. Lateral Raises
- 3 sets of 20 reps
- Dumbbells (Weight: 75 lbs each)

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)

 

[Clive]

(Monday: Legs)

1. Barbell Squats
- 4 sets of 15 reps
- (Weight: 190 lbs)

2. Romanian Deadlifts
- 4 sets of 15 reps
- (Weight: 200 lbs)

3. Leg Press
- 3 sets of 15 reps
- (Weight: 155 lbs)

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

5. Calf Raises
- 4 sets of 15 reps
- (Weight: 105 lbs)

(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)

 

[Clive]

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 15 reps
- Barbell (Weight: 291 lbs)

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

3. Seated Cable Rows
- 4 sets of 15 reps
- (Weight: 173 lbs)

4. Barbell Rows
- 3 sets of 15 reps
- (Weight: 173 lbs)

5. Barbell Bicep Curls
- 3 sets of 15 reps
- (Weight: 173 lbs)

6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 89 lbs each)

(Wednesday)

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)

 

[Clive]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 20 reps
- Barbell (Weight: 225 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 20 reps
- (Weight: 80 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 80 lbs each)

4. Lateral Raises
- 3 sets of 20 reps
- Dumbbells (Weight: 80 lbs each)

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

6. Skull Crushers
- 3 sets of 20 reps

(Friday)

Breakfast
- Gari (cassava flakes) soaked in milk with sugar and groundnuts (1/4 cup)

Snack
- Fresh watermelon (1 cup)

Lunch
- Grilled fish (6 oz) with ugali (cornmeal, 1 cup) and sukuma wiki (collard greens, 2 cups)

Snack
- Fresh orange (1 medium)

Dinner
- Moroccan lamb tagine (6 oz lamb, vegetables, olives) with couscous (1 cup)

Snack (for muscle gain)
- Protein shake (1 scoop protein powder, 1 cup almond milk, 1 banana)

 

[Clive]

(Monday: Legs)

1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 190 lbs)

2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 200 lbs)

3. Leg Press
- 3 sets of 20 reps
- (Weight: 155 lbs)

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

5. Calf Raises
- 4 sets of 20 reps
- (Weight: 105 lbs)

(Monday)
Breakfast
- Kelewele (spicy fried plantains, 1 cup) with a side of Greek yogurt (1 cup)

Mid-morning Snack
- Fresh pineapple slices (1 cup)

Lunch
- Chicken Yassa (6 oz chicken marinated in lemon and onions) with brown rice (1 cup) and mixed vegetables (2 cups)

Mid-day Snack
- Roasted groundnuts (1/4 cup)

Dinner
- Egusi soup (ground melon seed stew with spinach, 1.5 cups) with pounded yam (1 cup)

Bedtime Snack
- Cottage cheese (1 cup) with mixed berries (1/2 cup)

 

[Clive]

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 291 lbs)

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

3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 173 lbs)

4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 173 lbs)

5. Barbell Bicep Curls
- 3 sets of 15 reps
- (Weight: 173 lbs)

6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 89 lbs each)

(Wednesday)

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]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 20 reps
- Barbell (Weight: 225 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 20 reps
- (Weight: 80 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 80 lbs each)

4. Lateral Raises
- 3 sets of 20 reps
- Dumbbells (Weight: 80 lbs each)

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

6. Skull Crushers
- 3 sets of 20 reps

(Friday)

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]

(Monday: Legs)

1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 195 lbs)

2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 205 lbs)

3. Leg Press
- 3 sets of 20 reps
- (Weight: 160 lbs)

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

5. Calf Raises
- 4 sets of 20 reps
- (Weight: 110 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)

 

[ceo]

Bros. Definitely. Good job on the split routines. I like the different variations.

 

[zedhed]

Clive You are the man for sure.

I like the barbell squats. Great way to start the workouts.

 

[caligirl85]

Grilled shrimp and rice is fantastic. And I love the steamed, vegetables.

 

[Shrine]

Papaya is an amazing fruit.

It's great, especially to help with digestion.

 

[Zyglamail]

Moroccan chicken couscous. Very interesting stuff. I'm gonna have to try that sometime.

 

[Arabian]

Leg n walking lunges are amazing.

You really like to hammer your legs? I can tell.