Clive's Stack & Training Log

[Clive]

I'll start my log with training my back and biceps. For my diet I'll be going African with a mix of cuisine from West and North Africa.

My stack will be made up of Test Prop, Tren, and Winny. And my cycle should run for 10 wks.

PCT should run for 4 wks beginning from the third day after my last steroid dose. PCT will consist of Nolvadex & Clomid.

I'll also include liver support in my stack while monitoring my BP and maintaining hydration levels is non-negotiable .

My stack and organ support is courtesy of UPsteroid. I'll post pictures as soon as my order pulls through.

Butnin the meantime, here's my training and diet for today.

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 6 reps - 185 lbs

2. Pull-Ups
- 4 sets of 8 reps

3. Seated Cable Rows
- 4 sets of 10 reps - 70 lbs

4. Barbell Rows
- 3 sets of 10 reps - 95 lbs

5. Barbell Bicep Curls
- 3 sets of 10 reps - 45 lbs

6. Hammer Curls
- 3 sets of 12 reps
- 15 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)

Evening Snack
- Greek yogurt (1 cup) with a handful of almonds (1/4 cup)

 

[Jayne Scott]

I'll start my log with training my back and biceps. For my diet I'll be going African with a mix of cuisine from West and North Africa.

My stack will be made up of Test Prop, Tren, and Winny. And my cycle should run for 10 wks.

PCT should run for 4 wks beginning from the third day after my last steroid dose. PCT will consist of Nolvadex & Clomid.

I'll also include liver support in my stack while monitoring my BP and maintaining hydration levels is non-negotiable .

My stack and organ support is courtesy of UPsteroid. I'll post pictures as soon as my order pulls through.

Butnin the meantime, here's my training and diet for today.

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 6 reps - 185 lbs

2. Pull-Ups
- 4 sets of 8 reps

3. Seated Cable Rows
- 4 sets of 10 reps - 70 lbs

4. Barbell Rows
- 3 sets of 10 reps - 95 lbs

5. Barbell Bicep Curls
- 3 sets of 10 reps - 45 lbs

6. Hammer Curls
- 3 sets of 12 reps
- 15 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)

Evening Snack
- Greek yogurt (1 cup) with a handful of almonds (1/4 cup)

View attachment 22694

Welcome @Clive

 

[Clive]

Welcome @Clive

 

[Clive]

(Friday: Chest, Shoulders, and Triceps)
1. Bench Press
- 4 sets of 8 reps - 155 lbs

2. Dumbbell Shoulder Press
- 4 sets of 10 reps - 30 lbs each

3. Incline Dumbbell Flyes
- 3 sets of 12 reps - 25 lbs each

4. Lateral Raises
- 3 sets of 12 reps - 15 lbs each

5. Tricep Dips
- 3 sets of 10 reps (Dip Station/Body Weight)

6. Skull Crushers
- 3 sets of 10 reps - 30 lbs

(Friday)

Breakfast
- Akara (black-eyed pea fritters) with a side of fresh fruit (1 cup)

Mid-morning 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)

Mid-day Snack
- Baked plantain chips (1 cup)

Dinner
- Chicken tagine (6 oz chicken, vegetables, olives) with couscous (1 cup)

Evening Snack (for muscle gain)
- Cottage cheese (1 cup) with sliced pineapple (1/2 cup)

Staying true to my roots with my meals, by keeping it West African with a touch of the Mediterranean. Got to hit the gym, feeling very positive today

 

[Clive]

(Monday: Legs)

1. Barbell Squats
- 4 sets of 8 reps
- (Weight: 135 lbs)

2. Romanian Deadlifts
- 4 sets of 10 reps
- Barbell (Weight: 135 lbs)

3. Leg Press
- 3 sets of 12 reps
- Leg Press Machine (Weight: 90 lbs)

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

5. Calf Raises
- 4 sets of 15 reps
- Equipment: Calf Raise Machine (Weight: 50 lbs)

(Monday)

Breakfast
- Mandazi (East African doughnut) with a side of fresh fruit (1 cup)

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)

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)

Snack (for muscle gain)
- Protein bar (1 serving)

 

[Jayne Scott]

(Monday: Legs)

1. Barbell Squats
- 4 sets of 8 reps
- (Weight: 135 lbs)

2. Romanian Deadlifts
- 4 sets of 10 reps
- Barbell (Weight: 135 lbs)

3. Leg Press
- 3 sets of 12 reps
- Leg Press Machine (Weight: 90 lbs)

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

5. Calf Raises
- 4 sets of 15 reps
- Equipment: Calf Raise Machine (Weight: 50 lbs)

(Monday)

Breakfast
- Mandazi (East African doughnut) with a side of fresh fruit (1 cup)

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)

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)

Snack (for muscle gain)
- Protein bar (1 serving)

View attachment 22819

 

[Clive]

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 8 reps
- Barbell (Weight: 185 lbs)

2. Pull-Ups
- 4 sets of 10 reps
- Pull-Up Bar (Body Weight)

3. Seated Cable Rows
- 4 sets of 12 reps
- Cable Machine (Weight: 70 lbs)

4. Barbell Rows
- 3 sets of 12 reps
- Barbell (Weight: 95 lbs)

5. Barbell Bicep Curls
- 3 sets of 12 reps
- Barbell (Weight: 45 lbs)

6. Hammer Curls
- 3 sets of 15 reps
- Equipment: Dumbbells (Starting Weight: 15 lbs each)

(Wednesday)

Breakfast
- Mandazi (East African doughnut) with a side of fresh fruit (1 cup)

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)

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)

Snack (for muscle gain)
- Protein bar (1 serving)

 

[Clive]

(Friday: Chest, Shoulders, and Triceps)
1. Bench Press
- 4 sets of 8 reps
- Barbell (Weight: 155 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 10 reps
- Dumbbells (Weight: 30 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 12 reps
- Dumbbells (Weight: 30 lbs each)

4. Lateral Raises
- 3 sets of 12 reps
- Dumbbells (Weight: 30 lbs each)

5. Tricep Dips
- 3 sets of 10 reps
- Dip Station (Body Weight)

6. Skull Crushers
- 3 sets of 10 reps
- EZ Bar (Weight: 30 lbs)

(Friday)

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)

 

[Jayne Scott]

(Friday: Chest, Shoulders, and Triceps)
1. Bench Press
- 4 sets of 8 reps
- Barbell (Weight: 155 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 10 reps
- Dumbbells (Weight: 30 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 12 reps
- Dumbbells (Weight: 30 lbs each)

4. Lateral Raises
- 3 sets of 12 reps
- Dumbbells (Weight: 30 lbs each)

5. Tricep Dips
- 3 sets of 10 reps
- Dip Station (Body Weight)

6. Skull Crushers
- 3 sets of 10 reps
- EZ Bar (Weight: 30 lbs)

(Friday)

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)

View attachment 22946

You're thick , nice one

 

[Clive]

You're thick , nice one

LoL

 

[Clive]

(Monday: Legs)

1. Barbell Squats
- 4 sets of 8 reps
- (Weight: 135 lbs)

2. Romanian Deadlifts
- 4 sets of 10 reps
- Barbell (Weight: 135 lbs)

3. Leg Press
- 3 sets of 12 reps
- (Weight: 90 lbs)

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

5. Calf Raises
- 4 sets of 15 reps
- Calf Raise Machine (Weight: 50 lbs)

(Monday)

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]

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 6 reps
- Equipment: Barbell (Weight: 185 lbs)

2. Pull-Ups
- 4 sets of 8 reps
- Equipment: Pull-Up Bar (Body Weight)

3. Seated Cable Rows
- 4 sets of 10 reps
- Equipment: Cable Machine (Weight: 70 lbs)

4. Barbell Rows
- 3 sets of 10 reps
- Equipment: Barbell (Weight: 95 lbs)

5. Barbell Bicep Curls
- 3 sets of 10 reps
- Equipment: Barbell (Weight: 95 lbs)

6. Hammer Curls
- 3 sets of 12 reps
- Equipment: Dumbbells (Weight: 25 lbs each)

(Wednesday)

Breakfast
- Kelewele (spicy fried plantains, 1 cup) with a side of Greek yogurt (1 cup)

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)

Snack
- Roasted groundnuts (1/4 cup)

Dinner
- Egusi soup (ground melon seed stew with spinach, 1.5 cups) with pounded yam (1 cup)

Snack (for muscle gain)
- Cottage cheese (1 cup) with mixed berries (1/2 cup)