Approved Log Clives Cycle and Training Log

[Clive]

1. Deadlifts
- 4 sets of 20 reps
- Barbell (Weight: 316 lbs)

300+ x 20 is hard work

Very true bro

 

[Clive]

(Monday: Back and Biceps)

1. Deadlifts
- 4 sets of 12 reps
- Barbell (Weight: 325 lbs)

2. Pull-Ups
- 4 sets of 24 reps
- (Body Weight)

3. Seated Cable Rows
- 4 sets of 12reps
- (Weight: 208 lbs)

4. Barbell Rows
- 3 sets of 12 reps
- (Weight: 208 lbs)

5. Barbell Bicep Curls
- 3 sets of 13 reps
- (Weight: 75 lbs)

6. Hammer Curls
- 3 sets of 12 reps
- (Weight: 55 lbs each)

(Monday)

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]

(WEDNESDAY: CHEST, SHOULDERS & TRICEPS)

1. Barbell Bench Press

- 4 sets × 5 reps
- Starting weight: 205 lb

2. Overhead Barbell Press

- 3 sets × 6 reps
- Starting weight: 115 lb

3. Incline Dumbbell Press

- 3 sets × 8 reps
- Starting weight: 60 lb each

4. Dumbbell Lateral Raise

- 3 sets × 12 reps
- Starting weight: 20 lb each

5. Parallel-Bar Dips

- 3 sets × 8 reps
- Bodyweight

6. Cable Triceps Pushdown

- 3 sets × 10 reps
- Controlled reps

7. Leg Curl

- 3 sets × 10 reps
- Controlled eccentric

Diet

Breakfast

- Pap: 1½ cups
- Milk: 1 cup
- Honey: 1 tsp
- Whole eggs: 3
- Fresh fruit salad: 1 cup

Snack

- Roasted peanuts: ¼ cup
- Greek yogurt: 1 cup

Lunch

- Grilled chicken: 7 oz
- Jollof rice: 1½ cups cooked
- Steamed vegetables: 2 cups

Pre/Post-Workout

- Mango: 1 medium
- Banana: 1 medium
- Greek yogurt: 1 cup

Dinner

- Tilapia: 7–8 oz
- Plantain: 1 medium-large
- Sautéed spinach: 2 cups
- Tomato-based fish stew

Before Bed

- Cottage cheese: 1 cup
- Almonds: ¼ cup