Approved Log Clives Cycle and Training Log

[quadsweep]

Great Monday session with the legs.
Romanian deadlifts and barbell squats alone are crazy good, and then you added lunges as well.

 

[BodyMonster34]

Bro, nice. Doing the Calvs.
My favorite is donkey Calf raises, especially with a partner.

 

[Clive]

It makes sense with the West African diet.
It's very similar to Caribbean though.

Caribbean diet originates mostly from Africa.

 

[Clive]

Bro, nice. Doing the Calvs.
My favorite is donkey Calf raises, especially with a partner.

 

[Clive]

Great Monday session with the legs.
Romanian deadlifts and barbell squats alone are crazy good, and then you added lunges as well.

 

[Clive]

Yeah, many of us over in the states. Know what Caribbean food is like.
We have a lot of people come over there from there and make it here.

African food mainly

 

[Clive]

Great workouts this week as always,
Make sure you give us an update Toward the end of the week as well.

 

[Clive]

Not a bad leg day at all.
I think you hit it hot and heavy and you left nothing on the table.

 

[Clive]

Nice to see you out in the city.
Looks like a cool place to live. I like the alleys and the brick pave.

Yeah man, thanks

 

[Clive]

Moroccan chicken. Couscous sounds really interesting.
I think I had that one time at a middle eastern restaurant.

Very appetizing

 

[Clive]

You got a big physique, my man.
Chess really looks big. You're very strong.

 

[Clive]

Grilled shrimp and fresh avocado are a great source of fats and protein.
I also like the papaya that's really smart for digestion.

 

[Clive]

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 276 lbs)

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

3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 163 lbs)

4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 163 lbs)

5. Barbell Bicep Curls
- 3 sets of 20 reps
- (Weight: 163 lbs)

6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 79 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 15 reps
- Barbell (Weight: 215 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 20 reps
- (Weight: 65 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 65 lbs each)

4. Lateral Raises
- 3 sets of 20 reps
- Dumbbells (Weight: 65 lbs each)

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

6. Skull Crushers
- 3 sets of 20 reps
- EZ Bar (Weight: 95 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)

 

[Clive]

(Monday: Legs)

1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 180 lbs)

2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 190 lbs)

3. Leg Press
- 3 sets of 20 reps
- (Weight: 145 lbs)

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

5. Calf Raises
- 4 sets of 20 reps
- (Weight: 95 lbs)

(Monday)

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]

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 281 lbs)

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

3. Seated Cable Rows
- 4 sets of 15 reps
- (Weight: 168 lbs)

4. Barbell Rows
- 3 sets of 15 reps
- (Weight: 168 lbs)

5. Barbell Bicep Curls
- 3 sets of 15 reps
- (Weight: 168 lbs)

6. Hammer Curls
- 3 sets of 18 reps
- (Weight: 84 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]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 20 reps
- Barbell (Weight: 215 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 20 reps
- (Weight: 70 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 70 lbs each)

4. Lateral Raises
- 3 sets of 20 reps
- Dumbbells (Weight: 70 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)

 

[quadsweep]

You look incredible man. I love the barbell, squats and Romanian deadlifts.

 

[BodyMonster34]

Bro, you hitting it hardcore.

I want to see more red meat though in your diet.

 

[JasonPriest]

This is one of my favorite logs to follow.
You do a lot of fun exercises and you do a great job at it.