Approved Log Clives Cycle and Training Log

[2thick]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 25 reps
- (Weight: 95 lbs)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs)

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

6. Skull Crushers
- 3 sets of 15 reps

(Friday)

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)
View attachment 30636

@Clive looking good on this one. physique is on point. i love the hardcore training

 

[ulter]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 25 reps
- (Weight: 95 lbs)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs)

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

6. Skull Crushers
- 3 sets of 15 reps

(Friday)

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)
View attachment 30636

@Clive looking large and in charge. like how you use a lot of dumbbells. always been a fan of free weights

 

[ROIDDERS]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 25 reps
- (Weight: 95 lbs)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs)

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

6. Skull Crushers
- 3 sets of 15 reps

(Friday)

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)
View attachment 30636

@Clive Excellent job on this update. Arms are looking huge. Also, you are looking nice and tight.

 

[ceo]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 25 reps
- (Weight: 95 lbs)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs)

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

6. Skull Crushers
- 3 sets of 15 reps

(Friday)

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)
View attachment 30636

bros you get some good food @Clive love the watermelon and fish. sound super good

 

[Clive]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 15 reps
- (Weight: 95 lbs)

3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 12 reps
- Dumbbells (Weight: 95 lbs)

5. Tricep Dips
- 3 sets of 12 reps
- (Body Weight)

6. Skull Crushers
- 3 sets of 15 reps

(Friday)

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]

bros you get some good food @Clive love the watermelon and fish. sound super good

Thanks my man

 

[Clive]

@Clive Excellent job on this update. Arms are looking huge. Also, you are looking nice and tight.

What can I say, thanks man

 

[Clive]

@Clive looking large and in charge. like how you use a lot of dumbbells. always been a fan of free weights

Thanks man, yeah, I'm a sucker for dbs lol

 

[Clive]

@Clive looking good on this one. physique is on point. i love the hardcore training

Thanks man

 

[Clive]

king sizing it well bro

 

[Clive]

@clives You are definitely looking solid as usual. Big Time physique and big-time muscles. Very proud of you.

Thanks man

 

[Clive]

bro you look like a real texan. got good strength and physique @Clive i like it

LoL I feel you man , thanks

 

[Clive]

Nice work on the bench and good to see squats in the next session but squats were lighter?

Thanks man, yeah, I need to watch my knees b'cos of an old wound

 

[RoySimpson]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 25 reps
- (Weight: 95 lbs)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs)

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

6. Skull Crushers
- 3 sets of 15 reps

(Friday)

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)
View attachment 30636

@Clive beastmode work right here!

 

[Noah Wixx]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 25 reps
- (Weight: 95 lbs)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs)

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

6. Skull Crushers
- 3 sets of 15 reps

(Friday)

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)
View attachment 30636

Crushed it

 

[Tiger Salman Khan]

(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
- 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 Strong back day man.....good updates.....

 

[ballin2504]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 25 reps
- (Weight: 95 lbs)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs)

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

6. Skull Crushers
- 3 sets of 15 reps

(Friday)

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)
View attachment 30636

@Clive nice trading update and pic man. Arms are looking big.

 

[Jayne Scott]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 15 reps
- (Weight: 95 lbs)

3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 12 reps
- Dumbbells (Weight: 95 lbs)

5. Tricep Dips
- 3 sets of 12 reps
- (Body Weight)

6. Skull Crushers
- 3 sets of 15 reps

(Friday)

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)

Good update @Clive

 

[25homes]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 25 reps
- (Weight: 95 lbs)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs)

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

6. Skull Crushers
- 3 sets of 15 reps

(Friday)

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)
View attachment 30636

Nice workout Bru lookin thick

 

[Clive]

@Clive Strong back day man.....good updates.....

Much luv brother thanks