Approved Log Clives Cycle and Training Log

[stevesmi]

(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
- 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 31314

@Clive the training is solid. my style of weights. pushing a lot of good exercises

 

[BodyMonster34]

(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
- 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 31314

bro dayum you lookin ggood. i love your jeans too. those nice texas jeans i love it @Clive

 

[Mobster]

Some good gym numbers. Let's tighten that diet and or do more steps daily

 

[ulter]

(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
- 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 31314

looking good on this. the training is smooth @Clive i think you still have room to improve your conditioning more

 

[2thick]

(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
- 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 31314

@Clive those biceps are growing! looks good. you are pushing it with this tough training

 

[ROIDDERS]

(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
- 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 31314

My favorite thing about your log is your diet. You eat such clean food. Nothing in your diet is fake. @Clive

 

[ceo]

(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
- 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 31314

Bros. You remind me of myself years ago, you've got the same physique@Clive Control the size of your muscles, make sure you keep cutting down as well.

 

[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 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
- 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 solid work right here!

 

[ballin2504]

(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
- 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 31314

@Clive great update on the log and you have a lot of really good muscle mass in your frame. Can’t wait to see how far you take it with this log.

 

[Clive]

(Monday: Legs)

1. Barbell Squats
- 3 sets of 10 reps
- (Weight: 220 lbs)

2. Romanian Deadlifts
- 3 sets of 12 reps
- (Weight: 230 lbs)

3. Leg Press
- 3 sets of 20 reps
- (Weight: 185 lbs)

4. Walking Lunges
- 3 sets of 8 steps (each leg)

5. Calf Raises
- 4 sets of 15 reps
- (Weight: 135 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]

growing big bro

Trying to man

 

[Clive]

@Clive the training is solid. my style of weights. pushing a lot of good exercises

Thanks man

 

[Clive]

@Clive great update on the log and you have a lot of really good muscle mass in your frame. Can’t wait to see how far you take it with this log.

Thanks man

 

[Clive]

@Clive solid work right here!

Thanks man

 

[Clive]

Bros. You remind me of myself years ago, you've got the same physique@Clive Control the size of your muscles, make sure you keep cutting down as well.

Huge compliment man thanks

 

[Clive]

looking good on this. the training is smooth @Clive i think you still have room to improve your conditioning more

Thanks man

 

[Clive]

Some good gym numbers. Let's tighten that diet and or do more steps daily

Thanks for the heads up man

 

[Clive]

My favorite thing about your log is your diet. You eat such clean food. Nothing in your diet is fake. @Clive

Thanks man. Yeah, I'm trying had to stay as clean as possible.

 

[Clive]

bro dayum you lookin ggood. i love your jeans too. those nice texas jeans i love it @Clive

Lol thanks man

 

[Noah Wixx]

(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
- 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 31314

Nicely done layout