Approved Log Clives Cycle and Training Log

[Clive]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 185 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 15 reps
- (Weight: 30 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 30 lbs each)

4. Lateral Raises
- 3 sets of 20 reps
- Dumbbells (Weight: 30 lbs each)

5. Tricep Dips
- 3 sets of 15 reps
- (Body Weight)

6. Skull Crushers
- 3 sets of 15 reps
- EZ Bar (Weight: 65 lbs)

(Friday)

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]

(Monday: Legs)

1. Barbell Squats
- 4 sets of 15 reps
- (Weight: 145 lbs)

2. Romanian Deadlifts
- 4 sets of 15 reps
- (Weight: 155 lbs)

3. Leg Press
- 3 sets of 15 reps
- (Weight: 110 lbs)

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

5. Calf Raises
- 4 sets of 20 reps
- (Weight: 60 lbs)

10th and final week into my cycle - 50mg eod - Tren ace + 100mg eod - Tren prop + 50mg daily - Winny

(Monday)

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]

you're doing an amazing job I love these training

I appreciate your compliment brother

 

[Clive]

keep up the good work we are proud of you

 

[Clive]

keep up the good work we love to see your updates

Thank you very much brother

 

[Clive]

I like how you keep things simple but keep the volume strong

I appreciate your compliment brother

 

[Clive]

this is a very inspirational log much respect

Thank you brother

 

[Clive]

you're doing a lot of different things I like the variety

Yes brother, I try to keep my training fun

 

[Clive]

very impressive workout

I appreciate you brother

 

[Clive]

I want to see you continue to succeed

I appreciate you brother, thank you

 

[Clive]

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 15 reps
- Barbell (Weight: 246 lbs)

2. Pull-Ups
- 4 sets of 15 reps
- (Body Weight)

3. Seated Cable Rows
- 4 sets of 15 reps
- (Weight: 133 lbs)

4. Barbell Rows
- 3 sets of 15 reps
- (Weight: 133 lbs)

5. Barbell Bicep Curls
- 3 sets of 15 reps
- (Weight: 133 lbs)

6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 49 lbs each)

(Wednesday)

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]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 185 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 15 reps
- (Weight: 30 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 30 lbs each)

4. Lateral Raises
- 3 sets of 20 reps
- Dumbbells (Weight: 30 lbs each)

5. Tricep Dips
- 3 sets of 15 reps
- (Body Weight)

6. Skull Crushers
- 3 sets of 15 reps
- EZ Bar (Weight: 65 lbs)

(Friday)

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)

 

[Austin316]

excellent work on this keep it up

 

[sambee38]

the training looks to be on point

 

[BookerTNY]

good consistency on this update

 

[Arabian]

much respect for your hard work

 

[Zyglamail]

I like how you're keeping things fun and motivated

 

[Shrine]

lots of people are following your long because it's awesome

 

[caligirl85]

you're seeing some improvements every time you update

 

[zedhed]

keep up the good work we love to hear your success