Approved Log Clives Cycle and Training Log

[ceo]

Bros great job on this training

 

[ROIDDERS]

kicking ass as always we love it

 

[chesty]

keep up the good work that's great heart and hustle

 

[ulter]

you're getting in some nice volume on this training

 

[e2]

very impressive work as usual

 

[2thick]

keep the grind going into the weekend

 

[Vadim Fedorov]

awesome job on these sets and Reps

 

[Wootoom]

thank you so much for posting this log it's very inspirational

 

[Clive]

thank you so much for posting this log it's very inspirational

 

[Clive]

awesome job on these sets and Reps

 

[Clive]

keep the grind going into the weekend

 

[Clive]

very impressive work as usual

 

[Clive]

you're getting in some nice volume on this training

 

[Clive]

keep up the good work that's great heart and hustle

 

[Clive]

Bros great job on this training

 

[Clive]

kicking ass as always we love it

 

[Clive]

(Monday: Legs)

1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 165 lbs)

2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 175 lbs)

3. Leg Press
- 3 sets of 20 reps
- (Weight: 130 lbs)

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

5. Calf Raises
- 4 sets of 20 reps
- (Weight: 80 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]

(Wednesday: Back and Biceps)

1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 266 lbs)

2. Pull-Ups
- 4 sets of 25 reps
- (Body Weight)

3. Seated Cable Rows
- 4 sets of 20 reps
- (Weight: 153 lbs)

4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 153 lbs)

5. Barbell Bicep Curls
- 3 sets of 20 reps
- (Weight: 153 lbs)

6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 69 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)

 

[Clive]

(Friday: Chest, Shoulders, and Triceps)

1. Bench Press
- 4 sets of 20 reps
- Barbell (Weight: 195 lbs)

2. Dumbbell Shoulder Press
- 4 sets of 25 reps
- (Weight: 45 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 45 lbs each)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 45 lbs each)

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

6. Skull Crushers
- 3 sets of 25 reps
- EZ Bar (Weight: 75 lbs)

(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)

 

[Clive]

(Monday: Legs)

1. Barbell Squats
- 4 sets of 20 reps
- (Weight: 170 lbs)

2. Romanian Deadlifts
- 4 sets of 20 reps
- (Weight: 180 lbs)

3. Leg Press
- 3 sets of 20 reps
- (Weight: 135 lbs)

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

5. Calf Raises
- 4 sets of 20 reps
- (Weight: 85 lbs)

(Monday)

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)