Approved Log Clives Cycle and Training Log

[Clive]

Yes. Doing those pullups right after the deadlifts is murder on the back.

You're building an extremely strong body.

Yeah man, not going to lie my back does take a beating

 

[Clive]

Bros. Nice job going into the weekend.

 

[Clive]

You are a beast being able to do 30. Repetitions of pull-ups is not easy.

 

[Clive]

A nice updates on this training. I like the benching and I like the shoulder press!

Man thanks

 

[Clive]

Wow, your diet is tremendous. I'm gonna have to try that. Cuscus sounds good with the chickpeas.

 

[Clive]

Lots of different ideas with the different foods you're eating.

Fresh coconut. Slices sounds amazing as a snack.

It's delicious man

 

[Clive]

Incline dumbbell flies and lateral raises will always do the trick.

Keep up the good work.

Thanks man

 

[Clive]

Any chance you can get some pictures of the meals that you're doing. They sound really exotic.

 

[Clive]

(Monday: Legs)

1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 200 lbs)

2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 210 lbs)

3. Leg Press
- 3 sets of 20 reps
- (Weight: 165 lbs)

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

5. Calf Raises
- 4 sets of 20 reps
- (Weight: 115 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: 301 lbs)

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

3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 183 lbs)

4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 183 lbs)

5. Barbell Bicep Curls
- 3 sets of 15 reps
- (Weight: 183 lbs)

6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 99 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: 235 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 20 reps
- (Weight: 90 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 90 lbs each)

4. Lateral Raises
- 3 sets of 20 reps
- Dumbbells (Weight: 90 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)

 

[Clive]

(Monday: Legs)

1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 205 lbs)

2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 215 lbs)

3. Leg Press
- 3 sets of 20 reps
- (Weight: 170 lbs)

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

5. Calf Raises
- 4 sets of 20 reps
- (Weight: 120 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]

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 301 lbs)

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

3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 183 lbs)

4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 183 lbs)

5. Barbell Bicep Curls
- 3 sets of 15 reps
- (Weight: 183 lbs)

6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 99 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)

 

[Clive]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 20 reps
- Barbell (Weight: 235 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 20 reps
- (Weight: 90 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 90 lbs each)

4. Lateral Raises
- 3 sets of 20 reps
- Dumbbells (Weight: 90 lbs each)

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

6. Skull Crushers
- 3 sets of 20 reps


(Friday)

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)

 

[Wootoom]

Wow. These are some cool Foods you're putting together.
I'm gonna have to try to look up recipes.

 

[chesty]

The Moroccan chicken sounds really interesting.

Sounds like it would be nice on the grill.

 

[ROIDDERS]

I like the different foods you're eating, you're keeping your protein strong and you're getting some good nutrition.

 

[ceo]

Bros looking good on this.

I like to training for the week, you really pushing things hard

 

[Vadim Fedorov]

Great training session going into the weekend.

You don't see too many people training on Friday.

 

[2thick]

This is a goat session for sure. I love the triceps and Skull Crushers back to back.