Approved Log Clives Cycle and Training Log

[Clive]

(WEDNESDAY: CHEST, SHOULDERS & TRICEPS)

1. Barbell Bench Press
- 4 sets × 5 reps
- Starting weight: 205 lb

2. Overhead Barbell Press
- 3 sets × 6 reps
- Starting weight: 115 lb

3. Incline Dumbbell Press
- 3 sets × 8 reps
- Starting weight: 60 lb each

4. Dumbbell Lateral Raise
- 3 sets × 12 reps
- Starting weight: 20 lb each

5. Parallel-Bar Dips
- 3 sets × 8 reps
- Bodyweight

6. Cable Triceps Pushdown
- 3 sets × 10 reps
- Controlled reps

7. Leg Curl
- 3 sets × 10 reps
- Controlled eccentric

Diet

Breakfast

- Pap: 1½ cups
- Milk: 1 cup
- Honey: 1 tsp
- Whole eggs: 3
- Fresh fruit salad: 1 cup

Snack

- Roasted peanuts: ¼ cup
- Greek yogurt: 1 cup

Lunch

Grilled chicken: 7 oz
- Jollof rice: 1½ cups cooked
- Steamed vegetables: 2 cups

Pre/Post-Workout

- Mango: 1 medium
- Banana: 1 medium
- Greek yogurt: 1 cup

Dinner

- Tilapia: 7–8 oz
- Plantain: 1 medium-large
- Sautéed spinach: 2 cups
- Tomato-based fish stew

Before Bed

- Cottage cheese: 1 cup
- Almonds: ¼ cup

 

[Clive]

(FRIDAY: LEGS, CHEST, BACK & ARMS)

Workout

1. Barbell Back Squat

- 4 sets × 5reps
- Starting weight: 205 lb

2. Romanian Deadlift

- 3 sets × 8 reps
- Starting weight: 185 lb

3. Incline Barbell Bench Press

- 3 sets × 6 reps
- Starting weight: 165 lb

4. Lat Pulldown
- 3 sets × 8 reps
- Starting weight: 160 lb

5. Seated Cable Row
- 3 sets × 8 reps
- Starting weight: 170 lb

6. Dumbbell Lateral Raise
- 3 sets × 12 reps
- Starting weight: 20 lb each

7. Cable Triceps Extension
- 2 sets × 10 reps

8. Dumbbell Curl
- 2 sets × 10 reps
- Starting weight: 30 lb each

Diet

Breakfast
Msemen: 1-2 pieces
- Whole eggs: 3
- Honey: 1 tsp
- Moroccan mint tea

Snack
- Dates: ¼ cup
- Greek yogurt: 1 cup

Lunch
- Peri-peri chicken: 7 oz
- Grilled corn: 1 cob
- Mixed greens: 2 cups
- Olive oil dressing: 1 tbsp

Pre/Post-Workout
- Guava: 1 cup
- Banana: 1 medium
- Greek yogurt: 1 cup

Dinner
- Peanut chicken stew:
- Chicken: 7 oz
- Sweet potato: 250-300 g
- Spinach: 2 cups
- Rice:1 cup cooked

Before Bed
- Cottage cheese: 1 cup
- Peaches: ½ cup

 

[Clive]

(MONDAY: BACK, BICEPS & LEGS)

Workout

1. Barbell Deadlift
- 3 sets × 5 reps
- Starting weight: 275 lb

2. Barbell Back Squat
- 3 sets × 6 reps
- Starting weight: 225 lb

3. Pull-Ups
- 3 sets × 6 reps
- Bodyweight

4. Seated Cable Row
- 3 sets × 8 reps
- Starting weight: 180 lb

5. Barbell Bicep Curl
- 3 sets × 8 reps
- Starting weight: 75 lb

6. Hammer Curls
- 2 sets × 10 reps
- Starting weight: 35 lb each

7. Standing Calf Raise
- 3 sets × 10 reps
- Controlled reps

Diet

Breakfast
- Akara: 4–5 medium pieces
- Whole eggs: 3
- Fresh fruit: 1 cup
- Water or unsweetened tea

Snack
- Fresh coconut: ½ cup
- Greek yogurt: 1 cup

Lunch
- Beef suya: 7 oz cooked
- Millet couscous: 1½ cups cooked
- Kachumbari: 1-2 cups
- Olive oil or avocado: 1 serving

Pre/Post-Workout
- Baked plantain: 1 medium
- Greek yogurt: 1 cup

Dinner
- Chicken tagine: 7 oz chicken
- Mixed vegetables: 2 cups
- Couscous: 1½ cups cooked

Before Bed
- Cottage cheese: 1 cup
- Pineapple: ½ cup