Approved Log Clives Cycle and Training Log

[Clive]

very impressive updates as usual

Thanks

 

[Clive]

in nice job hitting this workout nothing better than that feeling of the bar getting pressed

Thanks

 

[Clive]

(Friday: Chest, Shoulders, and Triceps)

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

2. Dumbbell Shoulder Press
- 4 sets of 25 reps
- (Weight: 50 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 50 lbs each)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 50 lbs each)

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

6. Skull Crushers
- 3 sets of 25 reps
- EZ Bar (Weight: 80 lbs)

(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: 170 lbs)

2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 180 lbs)

3. Leg Press
- 3 sets of 20 reps
- (Weight: 135 lbs)

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

5. Calf Raises
- 4 sets of 20 reps
- (Weight: 85 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: 266 lbs)

2. Pull-Ups
- 4 sets of 25 reps
- (Body Weight)

3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 153 lbs)

4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 153 lbs)

5. Barbell Bicep Curls
- 3 sets of 20 reps
- (Weight: 153 lbs)

6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 69 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)