Thanks manGood work here
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Thanks manGood work here
(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
- 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)
update some pics for us(Monday: Legs)
1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 215 lbs)
2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 225 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 180 lbs)
4. Walking Lunges
- 3 sets of 20 steps (each leg)
5. Calf Raises
- 4 sets of 20 reps
- (Weight: 130 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 my man great job on this.(Monday: Legs)
1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 215 lbs)
2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 225 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 180 lbs)
4. Walking Lunges
- 3 sets of 20 steps (each leg)
5. Calf Raises
- 4 sets of 20 reps
- (Weight: 130 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 Bros. I proud of you for sure you keeping the exercise is strong.(Monday: Legs)
1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 215 lbs)
2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 225 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 180 lbs)
4. Walking Lunges
- 3 sets of 20 steps (each leg)
5. Calf Raises
- 4 sets of 20 reps
- (Weight: 130 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)
Appreciate it manupdate some pics for us
great food intake
Appreciate it man@Clive Bros. I proud of you for sure you keeping the exercise is strong.
Walking lunges are not easy, especially toward the end of the workout.
Grill man always, thanks@Clive my man great job on this.
Grilled shrimp. That sounds, fantastic. Did you grill them on the grill? Or did you make them a different way?
If he's Oz based it'll be on the 'barbie' (BBQ)@Clive my man great job on this.
Grilled shrimp. That sounds, fantastic. Did you grill them on the grill? Or did you make them a different way?
Impressive stuff(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
- 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)
View attachment 29011
@Clive Not bad at all. I like the different foods. You're eating the shrimp and steamed, vegetables. Actually sounds really good.(Monday: Legs)
1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 215 lbs)
2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 225 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 180 lbs)
4. Walking Lunges
- 3 sets of 20 steps (each leg)
5. Calf Raises
- 4 sets of 20 reps
- (Weight: 130 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 Nice job on this update. The different foods you're looking at are really good.(Monday: Legs)
1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 215 lbs)
2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 225 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 180 lbs)
4. Walking Lunges
- 3 sets of 20 steps (each leg)
5. Calf Raises
- 4 sets of 20 reps
- (Weight: 130 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 You're not gonna go wrong with the leg training. That's what we like to see. Keep up the good work.(Monday: Legs)
1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 215 lbs)
2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 225 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 180 lbs)
4. Walking Lunges
- 3 sets of 20 steps (each leg)
5. Calf Raises
- 4 sets of 20 reps
- (Weight: 130 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)
Avacado is one of my favorite foods now, my coach turned me onto them, super nutrients in those.(Monday: Legs)
1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 215 lbs)
2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 225 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 180 lbs)
4. Walking Lunges
- 3 sets of 20 steps (each leg)
5. Calf Raises
- 4 sets of 20 reps
- (Weight: 130 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 log is looking on point bro!(Monday: Legs)
1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 215 lbs)
2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 225 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 180 lbs)
4. Walking Lunges
- 3 sets of 20 steps (each leg)
5. Calf Raises
- 4 sets of 20 reps
- (Weight: 130 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)