Approved Log Clives Cycle and Training Log

[stevesmi]

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 306 lbs)

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

3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 188 lbs)

4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 188 lbs)

5. Barbell Bicep Curls
- 3 sets of 20 reps
- (Weight: 188(3 lbs)

6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 99 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)
View attachment 28740

@Clive You've got a lot of cool things that you're doing here. I like the Moroccan style of food. It's actually quite good.

 

[BodyMonster34]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 20 reps
- Barbell (Weight: 240 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 20 reps
- (Weight: 95 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 95 lbs each)

4. Lateral Raises
- 3 sets of 20 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)

@Clive Bro. Wow, this is a great job. I never seen anyone eat dates. I used to eat them a lot back in the day, but they gave me the craps.

 

[ceo]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 20 reps
- Barbell (Weight: 240 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 20 reps
- (Weight: 95 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 95 lbs each)

4. Lateral Raises
- 3 sets of 20 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
- 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 Bros. You remind me a lot of my physique as well. The grilled chicken and rice looks really good. The food is paying off for you. Good clean diet.

 

[Mobster]

@Clive You've got a lot of cool things that you're doing here. I like the Moroccan style of food. It's actually quite good.

It is indeed

 

[ROIDDERS]

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 306 lbs)

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

3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 188 lbs)

4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 188 lbs)

5. Barbell Bicep Curls
- 3 sets of 20 reps
- (Weight: 188 lbs)

6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 99 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)

@Clive The food is looking terrific. This is some good nutrition if everybody ate this type of way, imagine what they would look like people in America, never eat like this.

 

[ulter]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 20 reps
- Barbell (Weight: 240 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 20 reps
- (Weight: 95 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 95 lbs each)

4. Lateral Raises
- 3 sets of 20 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)

@Clive fresh dates are awesome but do they make you go to the bathroom a lot?

love the tricep dips. very strong job on this.

 

[2thick]

(Monday: Legs)

1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 210 lbs)

2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 220 lbs)

3. Leg Press
- 3 sets of 20 reps
- (Weight: 175 lbs)

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

5. Calf Raises
- 4 sets of 20 reps
- (Weight: 125 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)

@Clive Outstanding job on this. The different snacks and the different foods are looking fantastic. Lots of variation.

 

[Noah Wixx]

Nicely done with the log overall

 

[Clive]

@Clive Bro. Wow, this is a great job. I never seen anyone eat dates. I used to eat them a lot back in the day, but they gave me the craps.

Yeah, you gotta go easy on them bro LoL

 

[Clive]

Nicely done with the log overall

Appreciate it man

 

[Clive]

@Clive Outstanding job on this. The different snacks and the different foods are looking fantastic. Lots of variation.

Thank you man

 

[Clive]

@Clive fresh dates are awesome but do they make you go to the bathroom a lot?

love the tricep dips. very strong job on this.

I guess my gut has adjusted to them lol

 

[Clive]

@Clive The food is looking terrific. This is some good nutrition if everybody ate this type of way, imagine what they would look like people in America, never eat like this.

LoL I feel you bruh

 

[Clive]

@Clive Bros. You remind me a lot of my physique as well. The grilled chicken and rice looks really good. The food is paying off for you. Good clean diet.

Thank you bruh

 

[Clive]

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 311 lbs)

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

3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 193 lbs)

4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 193 lbs)

5. Barbell Bicep Curls
- 3 sets of 20 reps
- (Weight: 193 lbs)

6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 104 lbs each)

(Wednesday)

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)

 

[ballin2504]

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 311 lbs)

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

3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 193 lbs)

4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 193 lbs)

5. Barbell Bicep Curls
- 3 sets of 20 reps
- (Weight: 193 lbs)

6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 104 lbs each)

(Wednesday)

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 that’s a great training day. I like the volume on this one.

 

[25homes]

Good work here

 

[Tiger Salman Khan]

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 311 lbs)

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

3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 193 lbs)

4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 193 lbs)

5. Barbell Bicep Curls
- 3 sets of 20 reps
- (Weight: 193 lbs)

6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 104 lbs each)

(Wednesday)

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 Great updates man....keep going.......

 

[Clive]

@Clive that’s a great training day. I like the volume on this one.

 

[Clive]

@Clive Great updates man....keep going.......

Thank you man