Approved Log Clives Cycle and Training Log

[Clive]

(Monday: Back and Biceps)

1. Deadlifts
- 4 sets of 12 reps
- Barbell (Weight: 316 lbs)

2. Pull-Ups
- 4 sets of 20 reps
- (Body Weight)

3. Seated Cable Rows
- 4 sets of 10 reps
- (Weight: 198 lbs)

4. Barbell Rows
- 3 sets of 12 reps
- (Weight: 198 lbs)

5. Barbell Bicep Curls
- 3 sets of 8 reps
- (Weight: 65 lbs)

6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 109 lbs each)

(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)

 

[Jayne Scott]

(Monday: Back and Biceps)

1. Deadlifts
- 4 sets of 12 reps
- Barbell (Weight: 316 lbs)

2. Pull-Ups
- 4 sets of 20 reps
- (Body Weight)

3. Seated Cable Rows
- 4 sets of 10 reps
- (Weight: 198 lbs)

4. Barbell Rows
- 3 sets of 12 reps
- (Weight: 198 lbs)

5. Barbell Bicep Curls
- 3 sets of 8 reps
- (Weight: 65 lbs)

6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 109 lbs each)

(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)

Welcome back @Clive

 

[Clive]

Welcome back @Clive

Hey, glad to be resume. Happy new year btw

 

[Clive]

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 12 reps
- Barbell (Weight: 316 lbs)

2. Pull-Ups
- 4 sets of 20 reps
- (Body Weight)

3. Seated Cable Rows
- 4 sets of 10 reps
- (Weight: 198 lbs)

4. Barbell Rows
- 3 sets of 12 reps
- (Weight: 198 lbs)

5. Barbell Bicep Curls
- 3 sets of 8 reps
- (Weight: 65 lbs)

6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 109 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)