Approved Log Clives Cycle and Training Log

[Clive]

(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
- 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)

 

[Catfishlips]

Looks pretty sold my man.

 

[Clive]

Looks pretty sold my man.

Thanks a lot bruh

 

[Clive]

(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 20 reps
- (Weight: 198 lbs)

6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 109 lbs each)

(Wednesday)

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)

 

[Catfishlips]

Swelling up man!

 

[Clive]

Swelling up man!

My man!

 

[Clive]

@clives

you are the best.

always enjoy reading your updates.

You've got some amazing physique and you have some killer workouts.

 

[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 25 reps
- (Weight: 95 lbs each)

3. Incline Dumbbell Flyes
- 3 sets of 25 reps
- (Weight: 95 lbs each)

4. Lateral Raises
- 3 sets of 25 reps
- Dumbbells (Weight: 95 lbs each)

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

6. Skull Crushers
- 3 sets of 20 reps

(Friday)

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)

 

[Catfishlips]

Solid workout. I really like your food choices. I try to change mine up and have looked to your log for ideas a few times. I tried the Moroccan chicken couscou, but I had to replaced the couscous with wild rice. I was just out of couscous.
Keep killing it man!

 

[ROIDDERS]

MC love!

 

[Clive]

Solid workout. I really like your food choices. I try to change mine up and have looked to your log for ideas a few times. I tried the Moroccan chicken couscou, but I had to replaced the couscous with wild rice. I was just out of couscous.
Keep killing it man!

Great my man, thanks

 

[Clive]

MC love!

 

[Clive]

(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
- 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)

 

[Catfishlips]

Looks good Clive. I say it all the time, but I do like the verity you bring with the meals. I am going to try to make a lean version of a ox tail soup this week. Ive been craving it for a while and your fish stew just pushed the button.

 

[Clive]

(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 20 reps
- (Weight: 198 lbs)

6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 109 lbs each)

(Wednesday)

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)

 

[Catfishlips]

Hell yeah man, looking good.

 

[SuperAbsVin]

(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 20 reps
- (Weight: 198 lbs)

6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 109 lbs each)

(Wednesday)

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)

where your pics at

 

[stevesmi]

(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 20 reps
- (Weight: 198 lbs)

6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 109 lbs each)

(Wednesday)

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 you are looking sensational on this. what a nice little snack to finish the day. pineapple is a smart idea, its grea tfor digestion!

 

[Mobster]

To be clear is that correct?

4. Barbell Rows
- 3 sets of 20 reps
- (Weight: 198 lbs)

5. Barbell Bicep Curls
- 3 sets of 20 reps
- (Weight: 198 lbs)

 

[ROIDDERS]

(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 20 reps
- (Weight: 198 lbs)

6. Hammer Curls
- 3 sets of 20 reps
- (Weight: 109 lbs each)

(Wednesday)

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 This is an excellent update man. Lots of good exercises. I like the fresh coconut slices as a snack. They're very nutritious and very caloric dense.