Grateful
Approved Log Clives Cycle and Training Log
- Thread starter Clive
- Start date
(Friday: Chest, Shoulders, and Triceps)
1. Bench Press
- 4 sets of 20 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 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)
1. Bench Press
- 4 sets of 20 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 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)
(Monday: Legs)
1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 220 lbs)
2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 230 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 185 lbs)
4. Walking Lunges
- 3 sets of 20 steps (each leg)
5. Calf Raises
- 4 sets of 20 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)
1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 220 lbs)
2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 230 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 185 lbs)
4. Walking Lunges
- 3 sets of 20 steps (each leg)
5. Calf Raises
- 4 sets of 20 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)
(Wednesday: Back and Biceps)
1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 316 lbs)
2. Pull-Ups
- 4 sets of 30 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 198 lbs)
4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 198 lbs)
5. Barbell Bicep Curls
- 3 sets of 8 reps
- (Weight: 65 lbs)
6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 109 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)
1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 316 lbs)
2. Pull-Ups
- 4 sets of 30 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 198 lbs)
4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 198 lbs)
5. Barbell Bicep Curls
- 3 sets of 8 reps
- (Weight: 65 lbs)
6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 109 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)
Very motivational picture man
Standing there in the squat rack, makes me want to go hit some reps as well. Great job.
@Clive
man this is an amazing job once again
the powerlifting is paying off for you
making it look easy
@Clive
@Clive bros you remind me of my younger self. you gonna be bigger then me one day. i got mad love and respect for you
@Clive legs are looking jacked bro!
Killing it
(Friday: Chest, Shoulders, and Triceps)
1. Bench Press
- 4 sets of 20 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 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)
1. Bench Press
- 4 sets of 20 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 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)
Man thanksKilling it
Yeah, trying to put more effort in.
Thanks man
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