Very true bro
Approved Log Clives Cycle and Training Log
- Thread starter Clive
- Start date
(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)
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)
(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
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
FRIDAY: LEGS, CHEST, BACK & ARMS
Workout
1. Barbell Back Squat
- 4 sets × 5reps
- Starting weight: 205 lb
2. Romanian Deadlift
- 3 sets × 8 reps
- Starting weight: 185 lb
3. Incline Barbell Bench Press
- 3 sets × 6 reps
- Starting weight: 165 lb
4. Lat Pulldown
- 3 sets × 8 reps
- Starting weight: 160 lb
5. Seated Cable Row
- 3 sets × 8 reps
- Starting weight: 170 lb
6. Dumbbell Lateral Raise
- 3 sets × 12 reps
- Starting weight: 20 lb each
7. Cable Triceps Extension
- 2 sets × 10 reps
8. Dumbbell Curl
- 2 sets × 10 reps
- Starting weight: 30 lb each
Diet
Breakfast
- Msemen: 1-2 pieces
- Whole eggs: 3
- Honey: 1 tsp
- Moroccan mint tea
Snack
- Dates: ¼ cup
- Greek yogurt: 1 cup
Lunch
- Peri-peri chicken: 7 oz
- Grilled corn: 1 cob
- Mixed greens: 2 cups
- Olive oil dressing: 1 tbsp
Pre/Post-Workout
- Guava: 1 cup
- Banana: 1 medium
- Greek yogurt: 1 cup
Dinner
- Peanut chicken stew:
- Chicken: 7 oz
- Sweet potato: 250-300 g
- Spinach: 2 cups
- Rice::1 cup cooked
Before Bed
- Cottage cheese: 1 cup
- Peaches: ½ cup
Workout
1. Barbell Back Squat
- 4 sets × 5reps
- Starting weight: 205 lb
2. Romanian Deadlift
- 3 sets × 8 reps
- Starting weight: 185 lb
3. Incline Barbell Bench Press
- 3 sets × 6 reps
- Starting weight: 165 lb
4. Lat Pulldown
- 3 sets × 8 reps
- Starting weight: 160 lb
5. Seated Cable Row
- 3 sets × 8 reps
- Starting weight: 170 lb
6. Dumbbell Lateral Raise
- 3 sets × 12 reps
- Starting weight: 20 lb each
7. Cable Triceps Extension
- 2 sets × 10 reps
8. Dumbbell Curl
- 2 sets × 10 reps
- Starting weight: 30 lb each
Diet
Breakfast
- Msemen: 1-2 pieces
- Whole eggs: 3
- Honey: 1 tsp
- Moroccan mint tea
Snack
- Dates: ¼ cup
- Greek yogurt: 1 cup
Lunch
- Peri-peri chicken: 7 oz
- Grilled corn: 1 cob
- Mixed greens: 2 cups
- Olive oil dressing: 1 tbsp
Pre/Post-Workout
- Guava: 1 cup
- Banana: 1 medium
- Greek yogurt: 1 cup
Dinner
- Peanut chicken stew:
- Chicken: 7 oz
- Sweet potato: 250-300 g
- Spinach: 2 cups
- Rice::1 cup cooked
Before Bed
- Cottage cheese: 1 cup
- Peaches: ½ cup
MONDAY: BACK, BICEPS & LEGS
Workout
1. Barbell Deadlift
- 3 sets × 5 reps
- Starting weight: 275 lb
2. Barbell Back Squat
- 3 sets × 6 reps
- Starting weight: 225 lb
3. Pull-Ups
- 3 sets × 6 reps
- Bodyweight
4. Seated Cable Row
- 3 sets × 8 reps
- Starting weight: 180 lb
5. Barbell Bicep Curl
- 3 sets × 8 reps
- Starting weight: 75 lb
6. Hammer Curls
- 2 sets × 10 reps
- Starting weight: 35 lb each
7. Standing Calf Raise
- 3 sets × 10 reps
- Controlled reps
Diet
Breakfast
- Akara: 4–5 medium pieces
- Whole eggs: 3
- Fresh fruit: 1 cup
- Water or unsweetened tea
Snack
- Fresh coconut: ½ cup
- Greek yogurt: 1 cup
Lunch
- Beef suya: 7 oz cooked
- Millet couscous: 1½ cups cooked
- Kachumbari: 1-2 cups
- Olive oil or avocado: 1 serving
Pre/Post-Workout
- Baked plantain: 1 medium
- Greek yogurt: 1 cup
Dinner
- Chicken tagine: 7 oz chicken
- Mixed vegetables: 2 cups
- Couscous: 1½ cups cooked
Before Bed
- Cottage cheese: 1 cup
- Pineapple: ½ cup
Workout
1. Barbell Deadlift
- 3 sets × 5 reps
- Starting weight: 275 lb
2. Barbell Back Squat
- 3 sets × 6 reps
- Starting weight: 225 lb
3. Pull-Ups
- 3 sets × 6 reps
- Bodyweight
4. Seated Cable Row
- 3 sets × 8 reps
- Starting weight: 180 lb
5. Barbell Bicep Curl
- 3 sets × 8 reps
- Starting weight: 75 lb
6. Hammer Curls
- 2 sets × 10 reps
- Starting weight: 35 lb each
7. Standing Calf Raise
- 3 sets × 10 reps
- Controlled reps
Diet
Breakfast
- Akara: 4–5 medium pieces
- Whole eggs: 3
- Fresh fruit: 1 cup
- Water or unsweetened tea
Snack
- Fresh coconut: ½ cup
- Greek yogurt: 1 cup
Lunch
- Beef suya: 7 oz cooked
- Millet couscous: 1½ cups cooked
- Kachumbari: 1-2 cups
- Olive oil or avocado: 1 serving
Pre/Post-Workout
- Baked plantain: 1 medium
- Greek yogurt: 1 cup
Dinner
- Chicken tagine: 7 oz chicken
- Mixed vegetables: 2 cups
- Couscous: 1½ cups cooked
Before Bed
- Cottage cheese: 1 cup
- Pineapple: ½ cup
(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
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
(FRIDAY: LEGS, CHEST, BACK & ARMS)
Workout
1. Barbell Back Squat
- 4 sets × 5reps
- Starting weight: 205 lb
2. Romanian Deadlift
- 3 sets × 8 reps
- Starting weight: 185 lb
3. Incline Barbell Bench Press
- 3 sets × 6 reps
- Starting weight: 165 lb
4. Lat Pulldown
- 3 sets × 8 reps
- Starting weight: 160 lb
5. Seated Cable Row
- 3 sets × 8 reps
- Starting weight: 170 lb
3 sets × 8 reps
- Starting weight: 170 lb
6. Dumbbell Lateral Raise
- 3 sets × 12 reps
- Starting weight: 20 lb each
7. Cable Triceps Extension
- 2 sets × 10 reps
8. Dumbbell Curl
- 2 sets × 10 reps
- Starting weight: 30 lb each
Diet
Breakfast
- Msemen: 1-2 pieces
- Whole eggs: 3
- Honey: 1 tsp
- Moroccan mint tea
Snack
- Dates: ¼ cup
- Greek yogurt: 1 cup
Lunch
- Peri-peri chicken: 7 oz
- Grilled corn: 1 cob
- Mixed greens: 2 cups
- Olive oil dressing: 1 tbsp
Pre/Post-Workout
- Guava: 1 cup
- Banana: 1 medium
- Greek yogurt: 1 cup
Dinner
- Peanut chicken stew:
- Chicken: 7 oz
- Sweet potato: 250-300 g
- Spinach: 2 cups
- Rice::1 cup cooked
Before Bed
- Cottage cheese: 1 cup
- Peaches: ½ cup
Workout
1. Barbell Back Squat
- 4 sets × 5reps
- Starting weight: 205 lb
2. Romanian Deadlift
- 3 sets × 8 reps
- Starting weight: 185 lb
3. Incline Barbell Bench Press
- 3 sets × 6 reps
- Starting weight: 165 lb
4. Lat Pulldown
- 3 sets × 8 reps
- Starting weight: 160 lb
5. Seated Cable Row
- 3 sets × 8 reps
- Starting weight: 170 lb
3 sets × 8 reps
- Starting weight: 170 lb
6. Dumbbell Lateral Raise
- 3 sets × 12 reps
- Starting weight: 20 lb each
7. Cable Triceps Extension
- 2 sets × 10 reps
8. Dumbbell Curl
- 2 sets × 10 reps
- Starting weight: 30 lb each
Diet
Breakfast
- Msemen: 1-2 pieces
- Whole eggs: 3
- Honey: 1 tsp
- Moroccan mint tea
Snack
- Dates: ¼ cup
- Greek yogurt: 1 cup
Lunch
- Peri-peri chicken: 7 oz
- Grilled corn: 1 cob
- Mixed greens: 2 cups
- Olive oil dressing: 1 tbsp
Pre/Post-Workout
- Guava: 1 cup
- Banana: 1 medium
- Greek yogurt: 1 cup
Dinner
- Peanut chicken stew:
- Chicken: 7 oz
- Sweet potato: 250-300 g
- Spinach: 2 cups
- Rice::1 cup cooked
Before Bed
- Cottage cheese: 1 cup
- Peaches: ½ cup
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