Approved Log Clives Cycle and Training Log

[Clive]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 20 reps
- Barbell (Weight: 245 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 18 reps
- (Weight: 100 lbs)

3. Incline Dumbbell Flyes
- 3 sets of 18 reps
- (Weight: 100 lbs)

4. Lateral Raises
- 3 sets of 18 reps
- Dumbbells (Weight: 100 lbs)

5. Tricep Dips
- 3 sets of 20 reps
- (Body Weight)

6. Skull Crushers
- 3 sets of 20 reps

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: Back and Biceps)

1. Deadlifts
- 4 sets of 18 reps
- Barbell (Weight: 321 lbs)

2. Pull-Ups
- 4 sets of 22 reps
- (Body Weight)

3. Seated Cable Rows
- 4 sets of 18 reps
- (Weight: 203 lbs)

4. Barbell Rows
- 3 sets of 18 reps
- (Weight: 203 lbs)

5. Barbell Bicep Curls
- 3 sets of 15 reps
- (Weight: 70 lbs)

6. Hammer Curls
- 3 sets of 22 reps
- (Weight: 50 lbs each)

(Monday)

Breakfast
- Pap (maize porridge) with milk and honey
- Fresh fruit salad (1 cup)

Snack
- Roasted peanuts (1/4 cup)

Lunch
- Grilled chicken (6 oz) with jollof rice (1 cup) and a side of steamed vegetables (2 cups)

Snack
- Sliced mango (1 medium)

Dinner
- Fish stew (tilapia, tomatoes, onions) with plantains (1 large) and sautéed spinach (2 cups)

Snack (for muscle gain)
- Greek yogurt (1 cup) with a handful of almonds (1/4 cup)