Kubes-what are you training

[kubes]

Hey all I thought this would be fun to have a thread were we could post what we have trained each day
Yesterday hit shoulders and tri's

Started with seated presses 5x12 superset dips to warm the tri's up
Side lateral raises 5x15 superset skull crushers to failure
Front lateral raises 5x15 superset tri push downs
Shrugs 5x20 superset revers tri pull downs
30 minutes cardio and all done

[kubes]

Hit Back and Bi's today
Lat pull downs 5x12 super set hammer strength preacher curls

Free motion pull downs 5x15 super set dumbbell curls

Close grip pull downs 5x15-20 reps super set cable curls

seated rows 5x15 super set incline dumbbell curls twisting the thumbs out at the top of the contraction.

35 minutes of cardio and done for the day. Pump was incredible!

[rmkicks]

Well I just got over being sink which kept me out of the gym for almost 3 weeks. Been depressed about not being able to workout. Since I was out so long, my first two workouts back were whole body workouts to get things moving again.
streach
10 min cardio
3x15 leg curls
3x15 hack squats
3x15 cable pressdowns
3x15 cable curls
3x15 side lateral raises
3x15 wide grip pulldowns
20 min cardio

Gonna hit it hard again Monday

[kubes]

Well I just got over being sink which kept me out of the gym for almost 3 weeks. Been depressed about not being able to workout. Since I was out so long, my first two workouts back were whole body workouts to get things moving again.
streach
10 min cardio
3x15 leg curls
3x15 hack squats
3x15 cable pressdowns
3x15 cable curls
3x15 side lateral raises
3x15 wide grip pulldowns
20 min cardio

Gonna hit it hard again Monday

Nice work bro and i hope you get feeling better! You will feel strong on Monday after being away so long. Very smart to ease back in. you don't want to risk getting sick again

[xmuscle]

After having shoulder replacement last month I can only do lower body so hit some legs today
4×15 leg curls
4×15 leg presses last set did a drop set 3 times till there was one plate left on each side.
3×10-15 one leg at a time leg press
4×15 seated calf raises superseted with donky calf .
Hamstrings on tuesday

[hunkstrum]

This morning - Back

Lat pulldowns 1x6
1x3 ; Drop set
Deads 1x5
Rack pulls 1x2
BB Rows 2x 6-9
Db curls/lat overhand latpulls for a pump (only cuz there was this hot milf staring @ me :-P ) What can I say? Im a sucker.

[hunkstrum]

After having shoulder replacement last month I can only do lower body so hit some legs today
4×15 leg curls
4×15 leg presses last set did a drop set 3 times till there was one plate left on each side.
3×10-15 one leg at a time leg press
4×15 seated calf raises superseted with donky calf .
Hamstrings on tuesday

Keep up posted on your recovery. how does it feel one month out?

[kubes]

After having shoulder replacement last month I can only do lower body so hit some legs today
4×15 leg curls
4×15 leg presses last set did a drop set 3 times till there was one plate left on each side.
3×10-15 one leg at a time leg press
4×15 seated calf raises superseted with donky calf .
Hamstrings on tuesday


good job brother for staying active! I hope the shoulder is healing up well :)

[xmuscle]

Keep up posted on your recovery. how does it feel one month out?

Allready feeling alot better not waking up in the middle of the nite with severe pain..had alot of arthritis in there

[xmuscle]

good job brother for staying active! I hope the shoulder is healing up well :)
Kubes shoulder is healing nice..had to get in gym sitting home was driving me crazy.lol

[kubes]

Kubes shoulder is healing nice..had to get in gym sitting home was driving me crazy.lol

Its good to be there just burning calories if nothing else it will help you stay in better shape for sure even if you have to baby that shoulder. Just take it slow and listen to your body brother!

[xmuscle]

Oh I am..ill b ready to go in the spring

[kubes]

Hit it early this morning to be home for football.

Chest and triceps day

Bench 5x12 superset dips to start

Free weight flys heavy. 5x10 superset tricep kick backs

Peck deck 5x12 superset push downs

Free motion incline flys5x10 right into presses for another ten reps each set. Superset one arm pull downs on the free motion lat pull machine.

Free motion decline flys 5x12 right into decline presses like above.

30 minutes of cardio a tan and headed home to be lazy with 2 football games to watch! Happy Sunday bro's hit the iron hard! ;)

[kubes]

Leg day
Started with squats 5x10
One leg leg presses 5x10 each leg
Leg extensions 5x25
Leg curls 5x15
Lunges across the gym 3x
Wall sits 3x to failure
30 minutes cardio and done

[rmkicks]

Nice was to start the morning kubes.

[Dont wanna be old]

Leg day
Started with squats 5x10
One leg leg presses 5x10 each leg
Leg extensions 5x25
Leg curls 5x15
Lunges across the gym 3x
Wall sits 3x to failure
30 minutes cardio and done

I have to take a Motrin just reading this . Quads cramped .
Thats intense !

[kubes]

I have to take a Motrin just reading this . Quads cramped .
Thats intense !

I try to make every training session this intense and leave no rocks unturned. With only hitting legs once a week i try to get the most out of it. I hit calves on a separate day;)

[xmuscle]

Leg day
Started with squats 5x10
One leg leg presses 5x10 each leg
Leg extensions 5x25
Leg curls 5x15
Lunges across the gym 3x
Wall sits 3x to failure
30 minutes cardio and done

With that workout those legs should b a bit sore tomorrow..cardio after hitting legs will reduce lactic acid buildup.

[kubes]

With that workout those legs should b a bit sore tomorrow..cardio after hitting legs will reduce lactic acid buildup.

I do the cardio after training because my body is already in the fat burning zone so i get the most out of everything. Otherwise i would have to waste 20 minutes starting my cardio to get to were i already am after weight training ;)

[rmkicks]

Tonight was the first night to hit it hard in 3 weeks. Been looking forward to it all day.

10 Minute Cardio Warm-up
3x16 Leg Extensions
3x16 Thigh Adductor
Walking Front Lunges with Dumbbells
3x16 Thrusters with Dumbbells
3x16 Barbell Stiff Legged Deadlift
3x16 Standing Leg Curls
3x16 Barbell Curls
3x16 Hammer Curls
3x16 Overhead Tricep Extensions
3x16 Rope Tricep Pushdowns
20 Minute Cardio

Great Workout Tonight!!!

[kubes]

Glad to see you are feeling better And tearing that iron up bro! I knew you would tear it up after you got feeling better. Rest is good :) you will look forward to you next workout

[kubes]

Rest day today. Got extra sleep and headed off to work. Back to the iron tomorrow!

[rmkicks]

Cardio and Abs Day

30 minute cardio
3x20 Crunches with Legs on Bench
3x20 Knee Hip Raises
3x20 Twisting Floor Crunches

[08gsxr]

Biceps and triceps for me today! Anything that makes them hurt ( in a good way)

[kubes]

Biceps and triceps for me today! Anything that makes them hurt ( in a good way)

Did you already train them? What did you training look like?

[08gsxr]

Going in a few hours!

Hammer curls 4 sets of 10
Dumbbell preacher curls 4 sets of 8
Straight bar curls 3 sets of 8
Pull downs 4 sets of 25
Nose breakers 3 sets of 8

Burn out on over head tri extensions 90 reps with 90 pounds


Burn out on biceps. Smith machine cable curls. 120 pounds for 70 reps


I do odd work outs lol.

[kubes]

Cardio and Abs Day

30 minute cardio
3x20 Crunches with Legs on Bench
3x20 Knee Hip Raises
3x20 Twisting Floor Crunches

Nice work! I rarely work abs but I really like the ideas!

[kubes]

Chest day brothers- Super set tri's just to finish them off
Started with cable crossovers to warm up 3x25
Bench press 5x12 heavy sets to failure. Failed at 10th rep and forced out 2 more each set super set behind the neck presses
Incline free weight dumbbell bench 5x12 to failure super set triceps push downs
dumbbell fly's heavy as i could go 50lb dumbbells 5x10 super set dips
finished off with the free motion fitness fly machine incline fly's 4 x 12 and decline fly's 4x12 super setting skull crushers
Done with the weights in 50 minutes 30 minutes cardio and off to work!
Happy Wednesday everyone!!

[rmkicks]

Sounds like a great session lubes. I bet your chest and tri's were feeling it.

[kubes]

Sounds like a great session lubes. I bet your chest and tri's were feeling it.

I was pretty well rocked by the end brother. hurts so good!

[rmkicks]

10 Min Cardio warm-up
3x16 Lat Pull
3x16 Seated Row
3x16 Reverse Grip Pulldown
3x16 Incline Press
3x16 Cable Lower Chest Raise
3x16 Pec Dec
3x16 Rear Delt
3x16 Front Delt Raises
3x16 Shrugs
20 Min Cardio

[kubes]

10 Min Cardio warm-up
3x16 Lat Pull
3x16 Seated Row
3x16 Reverse Grip Pulldown
3x16 Incline Press
3x16 Cable Lower Chest Raise
3x16 Pec Dec
3x16 Rear Delt
3x16 Front Delt Raises
3x16 Shrugs
20 Min Cardio

Nice workout brother! Bet it feels good to be back and feeling better?

[rmkicks]

Nice workout brother! Bet it feels good to be back and feeling better?

Hell yes is does brother. I sure did miss the pain you get from a great workout!!
I plan on ramping it up pretty hard and kick it in overdrive when I get back on cycle in March.

[kubes]

Hell yes is does brother. I sure did miss the pain you get from a great workout!!
I plan on ramping it up pretty hard and kick it in overdrive when I get back on cycle in March.

March is not far away brother :)

[kubes]

Rest day today brothers! will be hitting the iron tomorrow. Shoulders ;)

[animal87]

Chest/tris/ shoulders for me later today I'm off cycle and cutting so It's not too intense.

DB incline bench: 4x12
Flat bench: 4x12
Cable Flys: 5x15
Db seated shoulder press: 3x12
side lat raises:3x15
rear delt raises:3x15
maybe a few arnold presses to finish shoulders off
Weighted dips:3x15
pushdowns:3x15

[kubes]

Chest/tris/ shoulders for me later today I'm off cycle and cutting so It's not too intense.

DB incline bench: 4x12
Flat bench: 4x12
Cable Flys: 5x15
Db seated shoulder press: 3x12
side lat raises:3x15
rear delt raises:3x15
maybe a few arnold presses to finish shoulders off
Weighted dips:3x15
pushdowns:3x15

welcome to the thread animal! Nice training session :)

[sensitivenips]

great thread kubes. with your supersets are you maintaining the same weight throughout each set to accomplish hitting the same rep range for each set?

ex. "side laterals 5 x 15"
1st set: 20 x 15
2nd set: 20 x 15
3rd set: 20 x 15
4th: set: 20 x 15
5th set: 20 x 15

im about to start incorporating a supersetting routine for the next 4 weeks.

[kubes]

Yes I maintain the same weight and completely exhaust moth muscle groups. I like the supersets because I get 2 times the work done in half the time!

[kubes]

Shoulder day today
Seated military presses 5 x 12
Side lateral raises 5 x 20
front lateral raises 5 x 20
Shrugs 5 x 25 with dumbbells 25 reps together then hold the left trap contracted with the dumbbell for 25 reps with the right and then switch and then finish of another 25 reps together considering each one of those one working set.
Finished off with reverse peck deck 5 x 15
30 minutes cardio and off to work! Happy Friday!

[xmuscle]

Shoulder day today
Seated military presses 5 x 12
Side lateral raises 5 x 20
front lateral raises 5 x 20
Shrugs 5 x 25 with dumbbells 25 reps together then hold the left trap contracted with the dumbbell for 25 reps with the right and then switch and then finish of another 25 reps together considering each one of those one working set.
Finished off with reverse peck deck 5 x 15
30 minutes cardio and off to work! Happy Friday!

Nice shoulder routine kubes..gonna have to try that those shoulder shrugs when im ready to go..

[kubes]

Nice shoulder routine kubes..gonna have to try that those shoulder shrugs when im ready to go..

Will make the traps grow like weeds. You do not need a bunch of weight either. All you have to worry about is the contraction at the top and fatiguing the muscle

[rmkicks]

Today's routine was almost identical to Monday's except I went a little heaver.

3x16 Leg Extensions
Front Walking Lunges with Dumbbells
3x16 Dumbbell Thrusters
3x16 Straight Leg Dead Lifts
3x16 Standing Leg Curls
3x16 Barbell Curls
3x16 Hammer Curls
3x16 Overhead Tricep Extensions
3x16 Rope Tricep Pushdowns

Got caught-up talking with a trainer at the gym and ran out of time for cardio.

[kubes]

Today's routine was almost identical to Monday's except I went a little heaver.

3x16 Leg Extensions
Front Walking Lunges with Dumbbells
3x16 Dumbbell Thrusters
3x16 Straight Leg Dead Lifts
3x16 Standing Leg Curls
3x16 Barbell Curls
3x16 Hammer Curls
3x16 Overhead Tricep Extensions
3x16 Rope Tricep Pushdowns

Got caught-up talking with a trainer at the gym and ran out of time for cardio.

You are killing it brother... Love the consistency!

[rmkicks]

You are killing it brother... Love the consistency!

Thanks brother.
I hit the weights 4 days a week. My Monday and Wednesday workouts are the same so are my Thursday and Friday or Saturday. Each week I throw in a new mix of exercises but, I hardly ever do the same exercise more than twice in a two week period of time. I'm trying to increase my cardio to 20 min 5 days a week and abs to 3 days a week. I've set some high goals for myself to hit before summer.

[kubes]

Getting ready to go destroy back. Will check in later brothers

[rmkicks]

10 Min Cardio warm-up
3x16 Lat Pull
3x16 Seated Row
3x16 Reverse Grip Pulldown
3x16 Incline Press
3x16 Cable Lower Chest Raise
3x16 Pec Dec
3x16 Rear Delt
3x16 Front Delt Raises
3x16 Shrugs
20 Min Cardio

My workout this morning was identical to Wednesdays workout but went a little heavier on the weight.

[kubes]

Back and bi's today bro's
Lat pulls 5x15 heavy super set preacher iso wide grip curls holding every rep at the top
Hammer strength pull downs 5x12 super set dumbbell curls
free motion iso arm pull down 5x12 immediately into to mountain climber one arm pull downs for 8 more reps per arm super set hammer strength seated one arm curls 5x12 forcing 3 more reps every set to failure
Seated rows 5x15 super set cable curls
revers peck deck 5x15 super set hammer curls
all done in one hr. 30 minutes cardio and done! Bro's i am whipped and swol :)

[kubes]

Chest and tri's today
Started with hammer strength incline bench 4x12 with 2 plates on each side and the last was set 5 was drop sets striping weight off every set to failure. Set 5 12 reps then took 10 lbs off each side then 10 more reps took 10 lbs off each side then 25 lbs off each side finally only having one 45 lb plate on each side and cranking out 20 more reps. Super set dips between every set.

Moved to free weight fly's 50 lb dumbbells 5x12 after each set of 12 moved into dumbbell presses for 10 more reps. So a total of 22 reps each set and super set skull crushers between every set.

From here moved to free motion incline fly's 5x12 after the 12 rep moved immediately into free motion presses for 12 more reps. Super set triceps push downs

from there moved to decline fly's same as above

finished off with peck deck 5x12 super setting some lighter preacher push downs on a machine

30 minutes of cardio and out of the gym and headed home to eat :)

[xmuscle]

Chest and tri's
Started with hammer strength incline bench 4x12 with 2 plates on each side and the last was set 5 was drop sets striping weight off every set to failure. Set 5 12 reps then took 10 lbs off each side then 10 more reps took 10 lbs off each side then 25 lbs off each side finally only having one 45 lb plate on each side and cranking out 20 more reps. Super set dips between every set.

Moved to free weight fly's 50 lb dumbbells 5x12 after each set of 12 moved into dumbbell presses for 10 more reps. So a total of 22 reps each set and super set skull crushers between every set.

From here moved to free motion incline fly's 5x12 after the 12 rep moved immediately into free motion presses for 12 more reps. Super set triceps push downs

from there moved to decline fly's same as above

finished off with peck deck 5x12 super setting some lighter preacher push downs on a machine

30 minutes of cardio and out of the gym and headed home to eat :)

Nice workout, love using the hammer strength less stress on shoulders

[kubes]

It's nice to use the hammer strength machines cause I can go to total failure and not need a spotter or worry about getting hurt/stuck. I don't like training with a partner anymore just my iPod ;)

[TexxGearsRep]

I like your routine kubes. I am thinking about doing it myself. I need a change.

[kubes]

I like your routine kubes. I am thinking about doing it myself. I need a change.

Jump into here and start posting them up bro! We are all here for each other ;)

[rmkicks]

Chest and tri's today
Started with hammer strength incline bench 4x12 with 2 plates on each side and the last was set 5 was drop sets striping weight off every set to failure. Set 5 12 reps then took 10 lbs off each side then 10 more reps took 10 lbs off each side then 25 lbs off each side finally only having one 45 lb plate on each side and cranking out 20 more reps. Super set dips between every set.

Moved to free weight fly's 50 lb dumbbells 5x12 after each set of 12 moved into dumbbell presses for 10 more reps. So a total of 22 reps each set and super set skull crushers between every set.

From here moved to free motion incline fly's 5x12 after the 12 rep moved immediately into free motion presses for 12 more reps. Super set triceps push downs

from there moved to decline fly's same as above

finished off with peck deck 5x12 super setting some lighter preacher push downs on a machine

30 minutes of cardio and out of the gym and headed home to eat :)

Killing it as usual brother. Nice workout!!

[kubes]

Killing it as usual brother. Nice workout!!
I saw an Oregon shirt today that said "Your workout is my warmup" I almost had to buy that shirt to wear at the gym but i didn't.... Lol. Thanks for the compliment brother helps me stay motivated and focused

[rmkicks]

I saw an Oregon shirt today that said "Your workout is my warmup" I almost had to buy that shirt to wear at the gym but i didn't.... Lol. Thanks for the compliment brother helps me stay motivated and focused

That shirt sounds just like you bro!!! Get one.

[kubes]

Leg day
Squats 5x12

Leg press lighter weight 5x12 on my own and had a spotter help with 8 more reps every set.

Leg extensions 5x20

Leg curls 5x20

Lunges across the gym up the stairs into jump squats 3 sets

Killed it with one leg wall sits to failure 3 sets

30 minutes cardio and done

[rmkicks]

10 Minute Cardio Warm-up
3x16/14/12 Leg Extension
3x16/14/12 Squats
3x16/14/12 Single Leg Press
3x16/14/12 Seated Leg Curl
3x16/14/12 Standing Leg Curl
3x16/14/12 Barbell Curl
3x16/14/12 Hammer Curl
3x16/14/12 Preacher Curl
3x16/14/12 Overhead Tricep Extension (V-Bar)
3x16/14/12 Rope Tricep Pushdown (Flex at bottom & rotate out)
3x to failure dips
20 Min Cardio

Feeling damn good!!!!

[kubes]

10 Minute Cardio Warm-up
3x16/14/12 Leg Extension
3x16/14/12 Squats
3x16/14/12 Single Leg Press
3x16/14/12 Seated Leg Curl
3x16/14/12 Standing Leg Curl
3x16/14/12 Barbell Curl
3x16/14/12 Hammer Curl
3x16/14/12 Preacher Curl
3x16/14/12 Overhead Tricep Extension (V-Bar)
3x16/14/12 Rope Tricep Pushdown (Flex at bottom & rotate out)
3x to failure dips
20 Min Cardio

Feeling damn good!!!!

looks good buddy and i like that leg extension warm up before squats! gonna try that next week :)

[kubes]

Much needed rest day today. Got to sleep in and get extra rest. Looking forward to getting after it again tomorrow! Have a great day guys!!!!

[animal87]

Today cardio and abs. Yesterday back and bi's. My back is slowly getting back to where it was. Feeling the deadlifts this morning.

T-bar rows: 6 sets pyramid up to 2 heavy sets then back down
seated rows:4 sets
pull downs: 4 sets
Deadlifts: 6 sets pyramid up to 2 heavy sets then back down
BB shrugs: 5sets
Precher curls: 4sets
Cable curls: 3 sets

[rmkicks]

Cardio and Abs Day

30 minute cardio
3x20 Crunches with Legs on Bench
3x20 Knee Hip Raises
3x20 Twisting Floor Crunches
Today's workout was identical to this.

[kubes]

Today's workout was identical to this.

Nice consistency brother. I am hitting the iron hard in the AM!

[kubes]

Chest day
Started with dumbbell bench 5x12 forcing last 2 reps. Superset behind the neck presses
Incline dumbbell fly's 5x12 superset skull crushers
Decline cable pull overs 5x20 superset tri push downs
Finished off with peck deck 5x20 to burnout superset tri pull downs

30 minutes cardio and all done! Have a great day guys :)

[rmkicks]

Another solid workout bro.

[kubes]

Getting in my solid rest day today and loving it bro's. Going to hit shoulders tomorrow. have a great day brothers!

[rmkicks]

Rest and Grow my friend!!

[kubes]

Shoulder day
Started with military presses 5x12 forcing last 2 reps super set dips

Side lateral raises 5x20 super set skull crushers

front lateral raises 5x20 super set behind the neck presses

shrugs 5x30 super set tri push downs

finished off rear delts with reverse peck deck 6x20

30 minutes cardi and done :)

[sensitivenips]

Shoulder day
Started with military presses 5x12 forcing last 2 reps super set dips

Side lateral raises 5x20 super set skull crushers

front lateral raises 5x20 super set behind the neck presses

shrugs 5x30 super set tri push downs

finished off rear delts with reverse peck deck 6x20

30 minutes cardi and done :)

im gonna mimic this next week. thanks for posting.

yesterday i hit legs:
full squat super set (ss) with seated leg curlz (pretty cool combo, definitely felt like my legs were more alive.) set 1: 135 x 8 ss 100 x 12. set 2: 185 x 12 ss 130 x 12.
set 3: 225 x 9 ss 160 x 12. set 4: 255 x 4 ss 160 x 12.
horizontal leg press ss with db straight leg deads (sld) (great stretch on the sld)
set 1: 270 x 12 ss 60 x 12. set 2: 360 x 12 ss 60 x 12
set 3: 450 x 10 ss 60 x 12. set 4: 540 x 9 ss 60 x 12
single leg curlz ss with walking db lunges (almost spent on the lunges, i like to get that stretch on the quad and i dont fully come back up on the step which adds additional stress on the muscle)
set 1: 20 x 12 ss 25 x 10. set 2: 30 x 12 ss 25 x 10
set 3: 30 x 12 ss 25 x 10. set 4: 30 x 12 ss 25 x 10
leg extensions toes pointed towards shin
set 1 - 4: 160 x 15

cardio: incline @ 30 min @ 120 heart rate (sucked but i got it done)

[animal87]

Yesterday cardio and abs Today chest/shoulders/tris

Bench: just played around to test my limit with my arm since its still healing. Felt good to go now finally gonna start bringing my bench back up.

DB Incline bench: 100lbx20 x 5 sets drop set last 2 sets
smith machine bench: 275x15 x 5 sets super slow contracting chest hard the whole time
Cable Flys: 25x20 x 5 sets
Db shoulder press: 80lbx12 x 5 sets
Leaning lat raises: 25x20 x 4 sets
Lying rear delt flys: 20lb x12 x 4 sets
Weighted dips: 90lb added x 20 till failure last set then till failure with body weight
Single arm tricep pushdowns: 40x20 x 4 sets


Felt damn good like I could have gone on and on but knew I should stop for the day. I'm off cycle and making great gains getting back to my old self. Fuck yea!! lol

[kubes]

im gonna mimic this next week. thanks for posting.

yesterday i hit legs:
full squat super set (ss) with seated leg curlz (pretty cool combo, definitely felt like my legs were more alive.) set 1: 135 x 8 ss 100 x 12. set 2: 185 x 12 ss 130 x 12.
set 3: 225 x 9 ss 160 x 12. set 4: 255 x 4 ss 160 x 12.
horizontal leg press ss with db straight leg deads (sld) (great stretch on the sld)
set 1: 270 x 12 ss 60 x 12. set 2: 360 x 12 ss 60 x 12
set 3: 450 x 10 ss 60 x 12. set 4: 540 x 9 ss 60 x 12
single leg curlz ss with walking db lunges (almost spent on the lunges, i like to get that stretch on the quad and i dont fully come back up on the step which adds additional stress on the muscle)
set 1: 20 x 12 ss 25 x 10. set 2: 30 x 12 ss 25 x 10
set 3: 30 x 12 ss 25 x 10. set 4: 30 x 12 ss 25 x 10
leg extensions toes pointed towards shin
set 1 - 4: 160 x 15

cardio: incline @ 30 min @ 120 heart rate (sucked but i got it done)
Nice training brother!!


Yesterday cardio and abs Today chest/shoulders/tris

Bench: just played around to test my limit with my arm since its still healing. Felt good to go now finally gonna start bringing my bench back up.

DB Incline bench: 100lbx20 x 5 sets drop set last 2 sets
smith machine bench: 275x15 x 5 sets super slow contracting chest hard the whole time
Cable Flys: 25x20 x 5 sets
Db shoulder press: 80lbx12 x 5 sets
Leaning lat raises: 25x20 x 4 sets
Lying rear delt flys: 20lb x12 x 4 sets
Weighted dips: 90lb added x 20 till failure last set then till failure with body weight
Single arm tricep pushdowns: 40x20 x 4 sets


Felt damn good like I could have gone on and on but knew I should stop for the day. I'm off cycle and making great gains getting back to my old self. Fuck yea!! lol

Nice to hear the work is paying off keep it going brother!

[xmuscle]

Leg day
5×15 leg extensions
5×15 leg press
5×10 hacksquats holding in for 5 seconds at the halfway mark when goin back down.
Hams
5×15 standing leg curls
5x15 seated leg curl
Calfs
Standing calf raises 4×15 superseted with seated calf raises 4×15.
And my legs r beat and gonna b sore..

[kubes]

Leg day
5×15 leg extensions
5×15 leg press
5×10 hacksquats holding in for 5 seconds at the halfway mark when goin back down.
Hams
5×15 standing leg curls
5x15 seated leg curl
Calfs
Standing calf raises 4×15 superseted with seated calf raises 4×15.
And my legs r beat and gonna b sore..

Nice work brother sometimes a little cool down on the treadmill will help out after a hard training session

[xmuscle]

Nice workim having brother sometimes a little cool down on the treadmill will help out after a hard training session

Yeah I probably should have..im having a hard time cuz I cant do upperbody and im dropping weight, so now im paranoid that any cardio I do I feel im gonna drop more weight..I know it sounfs crazy.lol

[kubes]

Yeah I probably should have..im having a hard time cuz I cant do upperbody and im dropping weight, so now im paranoid that any cardio I do I feel im gonna drop more weight..I know it sounfs crazy.lol

just keep your heart rate in the fat burning zone and you will be fine bro. Probably around 130 bpm

[kubes]

Getting ready to go train back and bi's. had breakfast one hr before training will check back later

[kubes]

Lat pull downs 5x15 superset hammer strength preacher curls

Hammer strength lat pull downs 5x20 superset dumbbell curls

free motion pull downs leaning back to really hit the lower lats 5x12 super set cable curls

seated rows 6x15 different grip widening out each set and super set iso seated one arm curls

35 minutes cardio and done!!! Have a great day guys

[kubes]

Chest day today
Started with cable flys to warm up 5 x 20

Moved to dumbbell bench 5x15 superset skull crushers

Incline dumbbell flys 5x12 superset weighted dips

Hammer strength chest slow reps squeezing at the peek of every contraction superset tri push downs

Peck deck 5x10 superset tri pull downs

Finished off with free motion incline and decline flys 5x10 going right into ten more press reps each working set

30 minutes cardio and done

[kubes]

Leg Day
Started with one legged leg presses 5x15 three forced reps each set per leg super set light squats every working set

Leg extensions 5x20

leg curls 5x20

lunges across the gym with weight on my back 5 sets

one legged wall sits each leg to failure

finished off with jump squats

30 minutes of cardio and done

Tomorrow is a rest day but going in to work calves and do cardio got to get shredded

[kubes]

Much needed rest t day today. On vacation from work this week and slept in to 830 am!

[kubes]

Leg day
Started with squats superset light leg presses to failure
Leg extensions 5x20
Leg curls 5x20
Lunges across the gym and up the stairs 5 times
Wall sits to failure one legates time
30 minutes cardio and done

[kubes]

Getting ready to run the shoulders through the mud if the gym ever opens. Will check back later

[kubes]

Back day today
Lat pull down holding every rep at the contraction for 2 seconds 5 x 12 super set dumbbell curls

close grip pull downs same as above super set Preacher curls

seated rows 5 x 12 super set Barbell ez curls

upright rows 5 x 20 super set Hammer curls

30 minutes cardio and back out in the snow headed home for the day

[rmkicks]

What kind of cardio are you doing?

[kubes]

What kind of cardio are you doing?

I walk on the treadmill for 20-30 minutes right after weight training keeping my heart rate in the fat burning zone. My secret to staying lean year round :)

[rmkicks]

I've been doing the same lately. Keeping HR around 135. I've got to get ready for my beach trips this year.

[kubes]

I've been doing the same lately. Keeping HR around 135. I've got to get ready for my beach trips this year.

looks like you have it perfect. Nice thing about doing it right after weight training is your already in the fat burning zone and you dont have to waste 20 minutes up on the treadmill getting to that point :)

[kubes]

Nice rest day today! I like taking Mondays of from the gym so all I have to focus on is getting back to work :) train hard everyone!

[rmkicks]

10 minute cardio/stretch warm up
3x16 Leg Extensions
3x16 Back Squat (fast) Giant Set with Sissy Squats
3x16 Dumbbell Step Ups Giant Set with Reverse Lunges
4x16 Dumbbell Deadlifts Giant Set with Leg Curls
3x16 Standing Curls Giant Set with Dumbbell Hammer Curls
3x16 Reverse Curls
3x16 Lying Tricep Extension Giant set with Close Grip Bench
3x16 V-Bar Tricep Pushdown
20 minute cardio HR 135 bpm

[kubes]

10 minute cardio/stretch warm up
3x16 Leg Extensions
3x16 Back Squat (fast) Giant Set with Sissy Squats
3x16 Dumbbell Step Ups Giant Set with Reverse Lunges
4x16 Dumbbell Deadlifts Giant Set with Leg Curls
3x16 Standing Curls Giant Set with Dumbbell Hammer Curls
3x16 Reverse Curls
3x16 Lying Tricep Extension Giant set with Close Grip Bench
3x16 V-Bar Tricep Pushdown
20 minute cardio HR 135 bpm

killer workout brother and i like the cardio! you having your pre training nutrition 1 hr prior?

[rmkicks]

Yes sir, like consume food like clock-work. My phone alarms me when to eat, every 3 hrs. LOL
I'm about 85% dialed-in on the diet. Gonna be 100% by March 1st.

[kubes]

Nice job brother we all now nutrition is the hardest part but once you get it down life sure is easier!

[xmuscle]

Yes sir, like consume food like clock-work. My phone alarms me when to eat, every 3 hrs. LOL
I'm about 85% dialed-in on the diet. Gonna be 100% by March 1st.

Nice kicks ill b back on track in may..can't wait

[kubes]

Nice kicks ill b back on track in may..can't wait

Keep up on working those legs and doing cardio brother :) Get it posted in here. I worked back today will post up the training session after work today. It was brutal in a good way

[xmuscle]

Keep up on working those legs and doing cardio brother :) Get it posted in here. I worked back today will post up the training session after work today. It was brutal in a good way

U got it brother..ill post up friday wen I hit them again

[kubes]

Shredded the shoulders today
seated hammer strength presses 5x12 super set dips

side lateral raises holding each rep at the top for 2 sec 5 x 20 super set skull crushers

front lateral raises same as above super set hammer strength push downs

shrugs 5 x30 super set tri kick backs

reverse peck deck 5 x 20

40 minutes cardio and done

[rmkicks]

More quality time spent in the gym my friend!!
I see you've upped the cardio.

[kubes]

More quality time spent in the gym my friend!!
I see you've upped the cardio.

Yeah i am cutting weight for spring/summer :)

[kubes]

Chest day today
Started with Hammer strength bench Press Heavy 5 x 12 super set slow and controlled weighted dips

Incline free weight fly's holding each rep andthe strech point and the top of the contraction to get the squeeze and burn 70 lb dumbbells 5 x 12 super set rope pull downs sqeezing out and holding the bottom of the contraction

Free motion fitness incline and decline fly's into presses 5x12 incline 5 x 12 decline super set skull crushers

40 minutes cardio and done for the day :)

[xmuscle]

Legs friday
5×12 leg press superset 5×12 leg extensions
5×20 hack squats had to go light cuz of shoulder issue so it was about getting a great pump in quads.
5×12 leg curls superset 5×12 seated leg curls.
20 min walking on tread mill.

[kubes]

Legs friday
5×12 leg press superset 5×12 leg extensions
5×20 hack squats had to go light cuz of shoulder issue so it was about getting a great pump in quads.
5×12 leg curls superset 5×12 seated leg curls.
20 min walking on tread mill.

Awesome brother!! Now thats the workout i been waiting to see you post in here ;) Great job keep up the good work!!

[xmuscle]

U got it brother..

[kubes]

Not feeling very good today! Pretty sure I have a sinus infection. Going to the gym anyway just to go through the motions and walk on the treadmill. Will have to just train today like a normal person

[rmkicks]

LOL "normal person". No beast mode today, right. Hope you can shake what ever it is soon bro!

[kubes]

LOL "normal person". No beast mode today, right. Hope you can shake what ever it is soon bro!

Thanks brother did back and bi's today didn't really go very heavy but did a total of 36 sets 18 for back and 18 for bi's

[kubes]

I am still under the weather bro's. going to have to take it easy again :(

[rmkicks]

Hopefully you can nip it in the bud so it wont keep you down and out too long!

[kubes]

Hopefully you can nip it in the bud so it wont keep you down and out too long!

Nothing wil hold me down brother it just slows me down a little... Lol... I got through the training today it was rough but i stuck to my normal routine of 18 working sets and 2 muscle groups for a total of 36 sets. Went light each set was between 15-20 reps. Its good to change things up anyway. Have a great day brothers!!

[sensitivenips]

this is a great thread, i may have to jack some more of your routines. get better quick man, stay healthy.

[kubes]

this is a great thread, i may have to jack some more of your routines. get better quick man, stay healthy.

I hope you do if you can find some you like! That's why we do these threads is to share ideas :) starting to feel a little better now. Thanks for the support brothers!!!

[animal87]

It sucks man. I know it kinda gets me down when i get sick knowing I can't push myself like i want to.

[kubes]

Took today off as my normal rest day. Taking things day by day getting a little better each day. Hopefully tomorrow will be much better. Have a great day brothers!!

[kubes]

Feeling much better today bro's
Hit shoulders pretty hard
Hammer strength presses 5x12 superset dips

Side lateral raises 5x15 superset skull crushers

Front lateral raises 5x15 superset rope pull downs

Dumbbell shrugs 5x20 superset tri push downs

40 minutes cardio and done :)

[HardandHeavy]

Feeling much better today bro's Hit shoulders pretty hard Hammer strength presses 5x12 superset dips Side lateral raises 5x15 superset skull crushers Front lateral raises 5x15 superset rope pull downs Dumbbell shrugs 5x20 superset tri push downs 40 minutes cardio and done :) Are you cold or pumped in that picture of you? You look pumped but I still wanted to ask.

[kubes]

Are you cold or pumped in that picture of you? You look pumped but I still wanted to ask.

Bro i had just got out of the tanning bed hadn't even been to the gym yet

[xmuscle]

Like that shoulder routine. .love getting a great pump ..cant wait to hit them

[kubes]

Like that shoulder routine. .love getting a great pump ..cant wait to hit them

Hows the recovery coming along?

[xmuscle]

Hows the recovery coming along?
Coming along good working on range of motion now..feeling better each day.

[kubes]

Coming along good working on range of motion now..feeling better each day.

That's good news! Glad to hear its coming along well :)

[kubes]

Slow process but getting a little better each day. Worked Bi's and back today

[kubes]

Hit chest and triceps's today. Feeling much better besides just being a little congested! Good nights sleep last night so those training sessions will get real intense here real soon ;)

[xmuscle]

Hit chest and triceps's today. Feeling much better besides just being a little congested! Good nights sleep last night so those training sessions will get real intense here real soon ;)
Warm weather is right around the corner.

[kubes]

Warm weather is right around the corner.

Your right.... Spring and summer are so much better around here!!

[rmkicks]

Hit chest and triceps's today. Feeling much better besides just being a little congested! Good nights sleep last night so those training sessions will get real intense here real soon ;)

Glad your feeling better my friend!!

[kubes]

Glad your feeling better my friend!!

Thanks brother today is a rest day so looking forward to some focus training tomorrow :)

[kubes]

Headed to the gym to train chest today. Feeling great nice to be done with that stinking cold :)

[rmkicks]

Look out gym, kubes is back!!! LOL

[kubes]

Look out gym, kubes is back!!! LOL

Bro i tore it up today! Felt like my chest was going to explode and i felt strong. Just goes to show a little extra rest here and there does us some good :)

[kubes]

Nice to be back and training intense again.

Hammer strength bench 5x12 superset skull crushers

Free weight flys 5x12 superset behind the neck presses

Peck deck 5x20 superset tri kick backs

Incline an decline free motion fitness flys right into presses. 5x12 flys and another 5x12 presses each working set. Superset tri pull downs

40 minutes cardio and done

[rmkicks]

Great work kubes!!

[kubes]

Feeling good brothers.

Trained back and bi's this morning.
Lat pull downs 5 x 12 superset ez bar curls

Hammer strength pull downs 5 x 12 superset cable curls

free motion pulls 5 x 12 super set hammer strength preacher curls

seated rows 6 x 15 supper set seated dumbbell curls

40 minutes cardio and done

[Dick]

Awesome bro attack that gym.

[kubes]

Shredded the shoulders today!

Military dumbbell presses 5x15 super set dips

Side lateral raises 5x15 super set skull crushers

Front lateral raises 5x15 super set cable rope pull downs

Shruggs 5 x20 super set tri push downs

40 minutes cardio and done

[rmkicks]

Shredded the shoulders today!

Military dumbbell presses 5x15 super set dips

Side lateral raises 5x15 super set skull crushers

Front lateral raises 5x15 super set cable rope pull downs

Shruggs 5 x20 super set tri push downs

40 minutes cardio and done

Another fine workout brother!!

[kubes]

Back and bi's today
Started with lat pulls 5x12 super set hammer preacher curls
Hammer strength pull downs 5x15 super set dumbbell curls
Free motion fitness pulls 5x12 super set cable curls
seated rows 5x15 super set 1 arm iso curls
30 minutes cardio and done

[rmkicks]

I see you really like the supersets bro. I will be switching up my routine soon and will be incorporating in a lot of supersets. Looking forward to it myself.

[kubes]

I see you really like the supersets bro. I will be switching up my routine soon and will be incorporating in a lot of supersets. Looking forward to it myself.

I really like getting 2 times as much work done in the same amount of time ;)

[MaxSeg]

Solid training Brother!

[kubes]

Chest day today
Started with Bench 5x12 with the last set being drop sets striping off weight to failure every set. Super set dips
Free weight fly's 5x12 super set triceps push downs
Free motion fitness incline and decline fly's directly into presses. 5x12 fly's right into 5x12 presses for each working set. Super set pull downs
35 minutes cardio and done ;)

[kubes]

Nice back and Bi day
Started with lat pulls 5x12 super set dumbbell curls
Pull ups 5x20 super set iso cable curls
hemmer strength seated rows 5x20 super set hammer strength seated iso arm curls
35 minutes cardio and done ;)

[toppjimie]

You've got a nice log kubes.sounds like your gym has some nice equipment to use.Different machines help hitting those not so used muscles that just plain old compound BB Movements do. very nice brother

[kubes]

You've got a nice log kubes.sounds like your gym has some nice equipment to use.Different machines help hitting those not so used muscles that just plain old compound BB Movements do. very nice brother

Rest day today and yes both the gyms i go to have a lot of equipment. Thanks for stopping in brother!

[kubes]

Whats up brothers? I been changing up my training a little. Hit back and bi's today but i am very focused on legs now. Trying to hit them 2 times ew to force some extra growth. As i get things more nailed down i will be posting my training more...

[animal87]

Smart move. You never want any single body part to become too dominate.

[kubes]

Chest and tri's this morning

Started with bench 8 x 12 super set cable tri pull downs

Peck deck 6 x 12 super set dips

Free weight flys 6 x 12 super set tri push downs

cable incline fly's into presses 5 x 12 each super set skull crushers

40 minutes cardio and done

[kubes]

Leg day
leg presses 15 reps right leg 15 reps left leg and 15 reps together for each working set 5 sets with calf raises in between.

Leg curls 5 x 15 again super setting calf raises

Leg extensions 5 x 15 same as above

25 minutes cardio and done for now time to eat ;)

[xmuscle]

I like ur rep range around 12-15..over the past few years thats what I been keeping mine at..I've got most gains at that rep range pumping blood into those muscles..I need to start a log up soon once I get my cycle ready to go next few weeks..its gonna consist of dropsets, giant sets, superset.

[kubes]

I like ur rep range around 12-15..over the past few years thats what I been keeping mine at..I've got most gains at that rep range pumping blood into those muscles..I need to start a log up soon once I get my cycle ready to go next few weeks..its gonna consist of dropsets, giant sets, superset.

I love the pump from that rep range and it makes it much easier to go to failure. I like to do a lot of drop sets too after i fail strip weight off and do more reps. I went back and did another afternoon training session and 25 minutes cardio. Time to get this old body summer ready!!

[kubes]

Rest day today brothers. looking forward to hitting it hard tomorrow.

[kubes]

Trained back and bi's today
Started with hammer strength lay pull downs heavy 5x10 superset preacher curls

Free motion fitness rows 5x12 superset hemmer strength curls

Close grip pull downs 5x12 super set ISO curls

35 minutes cardio and done

[kubes]

Chest and Tri's today
Hammer strength incline bench to start 6x12 super set seated triceps push downs

Flat chest machine 5x12-15 super set skull crushers

free weight flys 5x12 super set dumbbell tri extensions

finished with cable fly's Phil Heath style 5x15

30 minutes cardio and done

Will be starting a log soon with updated pics stay tuned ;)

[toppjimie]

Nice workout Kubes! Wish my place had hammer strength.just have to make due with the equipment I use. Keep it up bro!

[kubes]

Nice workout Kubes! Wish my place had hammer strength.just have to make due with the equipment I use. Keep it up bro!

Thanks brother I am very fortunate that all 3 of the gyms in my area have lots of hammer strength machines. I swear by them as well as the free motion fitness machines as well

[toppjimie]

My rec has alot of free weighs,DB's go to 125 and we have several bench's(incline,decline,flat) some of the equipment is old but still works good.Its plenty for me.I can hit everything i need too.I changed my workout.Trying out a new routine i got outta a book thats called Max Muscle Plan.Its a Upper body/lower body every other day.

[kubes]

My rec has alot of free weighs,DB's go to 125 and we have several bench's(incline,decline,flat) some of the equipment is old but still works good.Its plenty for me.I can hit everything i need too.I changed my workout.Trying out a new routine i got outta a book thats called Max Muscle Plan.Its a Upper body/lower body every other day.

Nice work brother... I usually attack 2 muscle groups each training day except on leg day

[CTFaygo]

Damn that's a lot of reps!! For powerlifters anything over 5 reps is cardio...LOL.

Today is my Physical Therapy day for my lower back injury, then off to the gym for chest, triceps, and shoulders. Gotta do a deload workout today because my shoulder was getting really strained in my shirted bench training this past Saturday. I do love the supersetting though to cut down on time at the gym, but unfortunately I will probably be stuck at the gym for the after work rush hour and will have to sit on the damn equipment to make sure no one strips it down.

I also need to kick up the cardio and get my summer body back.

[kubes]

Thanks brother I have never really had interest in power lifting. I have been bodybuilding for 10 plus years now and it's a real passion for me probably like power lifting is for you. I hope that injury gets better. Is it a disc herniation?

[kubes]

Today was leg day

Started with leg presses one leg at a time 15 reps each and then 15 reps together for each working set. 5 sets

Leg curls 5x12

Leg extensions 5x12

Wall sits to failure 5 x

Lunges across the gym and up the stairs 5 times.
No cardio today went tanning and getting ready for work

[CTFaygo]

...I hope that injury gets better. Is it a disc herniation?

No herniations, thank god, but three bulging discs all in the lower lumbar area. Doctor believes it is the result of a stress fracture in the area. Gonna take my time rehabbing this thing nice and slow. It is giving me time to build my bench up and I'm taking full advantage of it. My weakest lift of all three.

[kubes]

No herniations, thank god, but three bulging discs all in the lower lumbar area. Doctor believes it is the result of a stress fracture in the area. Gonna take my time rehabbing this thing nice and slow. It is giving me time to build my bench up and I'm taking full advantage of it. My weakest lift of all three.

I had something similar at l5s1. Disc is shot almost bone on bone but after seeing a good pt I was able to avoid surgery and get around pretty good. It did take a couple years to rehab it though but I am glad I avoided getting the fusion surgery done :)

[kubes]

Chest and tri day

Started with incline hammer bench(my favorite lift). 5x12 heavy as I could go to failure last set was drop sets to failure. Super set skull crushers.

Flat dumbbell bench medium weight(80lb dumbbells) 5x15 superset rope pull downs tri extensions

Cable standing flys 5x15 superset dumbbell lying tricep extensions

35 minutes cardio and done

[CTFaygo]

I absolutely crushed my back workout last night!! Everything was feeling great and the weights just kept going up, up, up. When I am finally cleared by the doctor to start deadlifting again my back will finally have the finishing touch it needs.

Now I have 2 days of rest until the big Saturday workout with the entire crew at our powerlifting gym. Not sure if I'm putting my shirt on for that workout or just trying to go for raw PRs.

My cardio was an hour of mowing my huge yard with the push mower because my riding mower is broke at the moment.

[kubes]

Nice work brother! Glad to hear the back is doing better! I got to sleep I today it's my much needed rest day :)

[kubes]

Trained back and bi's today

Hammer strength lat pull down 6 x 12 super set Hammer strength preacher curls

Free motion pulls 6 x 12 super set iso curls

Close grip pull downs 5 x 12 super set cable curls

Seated rows 5 x 12 super set reverse grip curls 30 minutes cardio and done

[rmkicks]

Trained back and bi's today

Hammer strength lat pull down 6 x 12 super set Hammer strength preacher curls

Free motion pulls 6 x 12 super set iso curls

Close grip pull downs 5 x 12 super set cable curls

Seated rows 5 x 12 super set reverse grip curls 30 minutes cardio and done
Nice workout kubes. Not being able to workout the past two week has been killing me but, reading your training post kind of gave me the feeling of being in the gym. Gonna to be back in the gym Monday and so looking forward to it!!

[kubes]

Nice workout kubes. Not being able to workout the past two week has been killing me but, reading your training post kind of gave me the feeling of being in the gym. Gonna to be back in the gym Monday and so looking forward to it!!

Why have you been out of the gym brother?

[rmkicks]

Why have you been out of the gym brother?

I had a basal cell carcinoma cut out of the bridge of my nose. Could not workout till the incision healed enough.

[kubes]

I had a basal cell carcinoma cut out of the bridge of my nose. Could not workout till the incision healed enough.

Sorry to hear that brother. Hope it heals up good! I want to see you posting those training sessions again. It's nice sharing ideas and seeing different lifts. I am hitting chest tomorrow and the gym on the other side of town I am going to has an incline hammer strength chest press machine that is just sweet to say the least!

[rmkicks]

Sorry to hear that brother. Hope it heals up good! I want to see you posting those training sessions again. It's nice sharing ideas and seeing different lifts. I am hitting chest tomorrow and the gym on the other side of town I am going to has an incline hammer strength chest press machine that is just sweet to say the least!

Thanks bro. I'm sure I will have a noticeable scar but it will give me some character. LOL
I think the idea of switching up gyms every now and then is a good one. We got some new equipment at my gym recently which was awesome.

[kubes]

Thanks bro. I'm sure I will have a noticeable scar but it will give me some character. LOL
I think the idea of switching up gyms every now and then is a good one. We got some new equipment at my gym recently which was awesome.

I have 3 different gyms to choose from around town. It's pretty cool to use different equipment and be around different people. You will heal up just fine brother a little scar is much better than having cancer... And your right it will add a little character to your appearance ;)

[MaxSeg]

Solid work Brother.

[kubes]

Solid work Brother.

Max thanks for stopping in brother

[kubes]

Chest day today

Incline hammer strength bench 6x12 super set Hammer strength triceps dips

Flat machine bench 6x12 super set skull crushers

dumbbell flys super set dumbbell tri extensions laying down

Cable cross overs Phil Heath style

30 Minutes cardio and done

[kubes]

Leg day

Leg press machine 15 reps each leg and then 15 reps both legs for each working set. 5x super set calf extensions

Leg curls 5x15 super set seated calf raises

Leg extension 5x15

Wall sits holding one leg out extended to failure 5x

Lunges across the gym and up the stairs. No cardio after that

[rmkicks]

Leg day

Leg press machine 15 reps each leg and then 15 reps both legs for each working set. 5x super set calf extensions

Leg curls 5x15 super set seated calf raises

Leg extension 5x15

Wall sits holding one leg out extended to failure 5x

Lunges across the gym and up the stairs. No cardio after that

You damn right no cardio needed after that! Nice workout, I'm sure your legs will be feeling that session tomorrow afternoon.

[kubes]

You damn right no cardio needed after that! Nice workout, I'm sure your legs will be feeling that session tomorrow afternoon.

Yeah I can't really walk by the time I am done so I go home eat and take a 30 minute nap before going to work

[Mfire]

I tried to quote ya, i do the same thing, three differant gyms, of course the one in the FH is the primary, it's nice using different equipment for sure

[kubes]

I tried to quote ya, i do the same thing, three differant gyms, of course the one in the FH is the primary, it's nice using different equipment for sure

I like different equipment because it allows me to hit the muscle at different angles and even different balancing muscles. It also just makes it easier to change up your training ;)

[kubes]

Chest and tri's today
I been trying to hit each muscle 2 times each week so trying to change things up a little to hit those balancing muscles

Dumbbell bench incline 5x10 superset dips

Dumbbell flys 5x12 superset cable push downs

Cable flys Phil Heath style 5x12 superset laying dumbbell triceps extensions
35 minutes cardio and out if the gym. Lots if dumbbell work today was a nice change up :)

[CTFaygo]

Damn...hitting it up twice a week must keep you pumped beyond belief! Your workouts look like cardio enough for me.

Last night...flat bench barbell, dumbell shoulder press, wide grip decline barbell bench, seated cable chest flyes, standing DB lateral shoulder raises, standing flat grip tricep ext (machine), seated Hammer Strength dip machine. I was tempted to go do some cardio but I wasn't feeling too hot from mixing two preworkouts together...sweating like a whore in church.

I only work out 3 times a week and I think next week all my workouts are just gonna be maintenance workouts because my shoulders and elbows have been killing me from going heavy for over a month now. I think my old bones need a bit of a break.

I did manage to eek out PR in my single ply bench shirt last week with 405 x 1 to a three board. This weekend I bring the weight down a bit and move to the 2 board. Still breaking in a new shirt and I think I'm still too heavy to touch with this shirt yet. May have to drop about 10 lbs to get this shirt to work a little easier.

[kubes]

Nice work brother.... I am getting ready to bump up the cardio and start doing additional 45 minutes on the treadmill at night before bed

[kubes]

Shoulders and legs today
Hammer strength shoulder press 5x12 superset dips

Side lateral raises 5x12 superset tri push downs

Front lateral raises 5x12 superset cable pull downs

Dumbbell shrugs 5x12 superset reverse grip pull downs

Leg presses 6x20 superset calf raises
Leg extension 6x15

Leg curls 6x15

No cardio today headed to work. Happy Friday brothers!!!!

[kubes]

Back and bi's today

Started with lat pulls 6x12 superset dumbbell curls

Hammer strength rows 5x12 superset preacher curls

Seated hammer pull downs closer grip 5x12 superset hammer curls

30 minutes cardio and done. Taking my Pitbull for a walk tonight for the evening cardio

[kubes]

Chest and tri's today

Starting on hammer incline bench 6x12'ish superset seated hammer weighted dips

Free weight fly's heavy 5x12 superset dumbbell laying tri extensions

Incline press machine 5x12 superset skull crushers

Cable crossovers 5x12'ish to failure

30 minutes cardio and done!

[kubes]

Took my dog out for a 45 minute walk. Evening cardio is done!

[BigPapa]

Get it brother.

[kubes]

Get it brother.

I got a new harness for my dog that's a strap that goes over his nose. He use to pull really hard making it almost impossible to walk him but with this new collar it's like a miracle. He immediately stopped pulling. Now I can walk him every nite and get in the extra cardio for summer ;)

[kubes]

Leg day today. Every set had some sort of calf extension as a superset

Leg presses 6x12

Leg extensions 6x15

Leg curls 6x12

Jump squats 6x30

Wall sits to failure 1 leg at a time to failure

Lunges across the length of the gym and then up the stairs 4 times

No cardio today that was enough!

[kubes]

Shoulders and legs today

Started with side lateral raises 5x12 super setting tri push downs
Front lateral raises 5x12 super set skull crushers
Dumbbell shrugs 5x20 superset cable pull downs

Leg presses 6x15 superset calf raises
Leg extensions 6x12
Leg curls 6x12
Walk sits to failure 4 x

[kubes]

Back and Bi's today

Started with Lat pull downs 5x12 super set dumbbell curls

Hammer strength rows 5x12 super set preacher curls

Wide grip pull downs 5 x 12 super set cable curls

Finished off with 3 sets slow concentration dumbbell curls

30 minutes cardio and done

[kubes]

Fast training session today cause of time restrictions

Leg presses 6x15 superset calf raises

Leg extensions 6x12 weighted calf raises

Leg curls 6x12 one leg calf raises

[kubes]

Hammer strength chest 5x12 last set drop set. Superset dips

Dumbbell bench incline 5x10-12 superset skull crushers

Dumbbell flys 5x12 superset rope pull downs

Cable cross overs 5x12 superset tri push downs

30 minutes cardio and done

[animal87]

I'm gonna be going to a new gym soon. I'll have hammer strength machines so I'm gonna start working them in my routines as well.

[kubes]

I'm gonna be going to a new gym soon. I'll have hammer strength machines so I'm gonna start working them in my routines as well.

They are so nice brother! You can load up a Ton of weight and do not have to worry about needing a spot or getting hurt. The incline hammer bench is my favorite lift on chest day

[kubes]

Nice rest day today. Will be back at it tomorrow with shoulders and some legs

[CTFaygo]

Took it easy for over a week, high reps/medium weight on everything. Finally got the clearance from my physical therapist to start squatting a bit more weight and deadlifting again. I'm so excited to finally be able to do full power workouts again!! Squat, Bench, and Deads tomorrow. What more do I need in life.

Hopefully put the bench shirt, loosen up the shoulders a bit, and then go for some PRs.

[kubes]

Good job brother...
Shoulders and legs today

Front lateral raises 5x12 superset dips

Side lateral raises 5x12 superset skull crushers

Shrugs 5x20 superset tri push downs

Leg presses 5x15
Leg extensions 5x12
Leg curls 5x12

Superset calf raises every set
No cardio today.

[kubes]

Back and Bicep day

Lat pull downs 5x12 super set dumbbell curls

Hammer strength rows 5x12 super set preacher curls

Free motion pulls 5x12 super set cable curls

slow controlled dumbbell curls 3x12 to burn out

30 minutes cardio and done

[rmkicks]

Great workout kubes!!

[kubes]

My son has been coming with me to the gym. He is motivated and it's nice to have more in common with him. Great chest and tri day.

Incline hammer chest heavy 6x12 superset hammer strength tri push downs weighted.

Flat bench 5x12 superset rope pull downs

Cable cross overs 6x15-20 super set dumbbell laying skull crushers

35 minutes cardio then hit the hot tub for another 30 minutes and done

[kubes]

Awesome back and bicep workout!

Started with lat pulls 6x12 superset preacher curls

Reverse grip hammer strength pull downs 6x12 superset dumbbell curls

Seated rows 6x12 superset cable curls

Hammer pull downs 6x12 superset concentration curls

Got my swole on did 35 minutes cardio and done

[rocky83]

Superset city! Biceps must have been burning like crazy!

[kubes]

It's really how I can get the most work done. I get a fantastic pump.

[rocky83]

Honestly I wish I could do that many super sets, but my gym is always packed no matter what time of day it is because I live in a highly populated area, so I get in super sets when I can.

[noarch]

Honestly I wish I could do that many super sets, but my gym is always packed no matter what time of day it is because I live in a highly populated area, so I get in super sets when I can.

Same here...always want to explore supersets more, but it's just too crowded.

Good looking workout, Kubes.

[kubes]

The idea is to use one compound movement to tear the most tissue and then use the secondary muscle lift to finish off the secondary muscle

[kubes]

Shoulders, tri's and legs this morning

Side lateral raises 5x15 superset dumbbell skull crushers
Front lateral raises 5x15 superset rope push downs
Arnold presses superset seated tricep extension with cables.
Shrugs 5x20 superset behind neck presses

Leg press machine 5x20 superset calf extensions every set
Leg extensions 5x20
Leg curls 5x15
Wall sits to failure one leg at a time
Lunges across the gym and up the stairs
No cardio today that was enough

[soopafli]

Nice workout kubes ..... I love supersets .. have you ever tried chest and upperbck .. an arnold workout killer pump

[rocky83]

Shoulders, tri's and legs this morning

Side lateral raises 5x15 superset dumbbell skull crushers
Front lateral raises 5x15 superset rope push downs
Arnold presses superset seated tricep extension with cables.
Shrugs 5x20 superset behind neck presses

Leg press machine 5x20 superset calf extensions every set
Leg extensions 5x20
Leg curls 5x15
Wall sits to failure one leg at a time
Lunges across the gym and up the stairs
No cardio today that was enough

^^^Getting it in kubes! That's what I like to see.

[kubes]

Nice workout kubes ..... I love supersets .. have you ever tried chest and upperbck .. an arnold workout killer pump

I have but I like to focus on one compound movement and use the secondary lift to finish of the the complimenting muscle group. Rather than super setting 2 compound movements

[kubes]

Back and bi's
Lat pull downs 5x12 superset preacher curls
Reverse grip pull downs 6x12 superset hammer curls
Hammer pull downs 6x12 superset dumbbell curls
Bent over rows Arnold style 6x20 superset standing cable curls
35 minutes cardio and done. Making nice gains in the mirror and increases in the weights lifting brothers

[wook]

Back and bi's
Lat pull downs 5x12 superset preacher curls
Reverse grip pull downs 6x12 superset hammer curls
Hammer pull downs 6x12 superset dumbbell curls
Bent over rows Arnold style 6x20 superset standing cable curls
35 minutes cardio and done. Making nice gains in the mirror and increases in the weights lifting brothers

That's what it's about! Nice!!!!

[kubes]

Got in a nice rest day today after staying up late it was nice to sleep in a bit!

[rmkicks]

Must get that rest in bro.

[kubes]

Shoulders and legs today

Military press 5x15
Side lateral raises 5x15
Front lateral raises 5x15
Dumbbell shruggs 5x20

Leg presses 6x20
Leg extensions 5x15
Leg curls 5x15
Superset calf extensions each set
Wall sits to failure 5 x
Lunges across the gym and up the stairs 4 x
No cardio today

[kubes]

Lat Pull downs super set preacher curls 5x12
Reverse grip Hammer strength pull downs super set dumbbell Iso curls 5x12
wide grip pull downs superset hammer curls 5x20 to burn out
Seated rows superset cable curls 5x12
30 minutes cardio and done

[rocky83]

Straight and to the point brother!

[kubes]

Incline bench 6x12 with warm up set. Superset weighted dip machine
Incline hammer presses superset rope pull downs 6x12
Cable cross overs 6x20 superset skull crushers

30 minutes cardio and done

[kubes]

I decided to change up things a bit. Moved my training to night time during the work week. Yesterday I did back and Bi's. today chest and tri's. what an amazing pump I got after filling up with all my meals. Felt real strong and sleeping like a baby. I am going to run with this for the next 4-6 weeks and make the most of it. Gains here we come again!

[animal87]

Thats exactly what I have to do brother. I've tried hitting it in the morning many times. My body just wont give its all unless I've had at least a few meals in me first.

[soopafli]

I like it better too always been a pm guy ..

[rmkicks]

I noticed you've been hitting the gym in the evening lately. Most my workouts are at 7pm but do like sneaking in a workout in the morning or afternoon if I can.

[kubes]

I noticed you've been hitting the gym in the evening lately. Most my workouts are at 7pm but do like sneaking in a workout in the morning or afternoon if I can.

Right..... 2 or 3 days in the evening right now but weekend training will still be in the am so it doesn't interfere with family time

[rocky83]

How's the training coming along kubes?

[kubes]

How's the training coming along kubes?

I been off the last couple days. Needed the rest for sure but changed my training to night time during the work week with my son. It's been a nice shock. It's usually really hard to get my chest sore and its still sore today from Tuesdays training :)

[rocky83]

Nice brother!!! I had to take a day or two off as well. It's good for me to do that because I can have an unhealthy habit of pushing my body too far some times. That's awesome you get to go to the gym with your son! I can't wait till mine is old enough to show him the ropes.

[kubes]

Nice brother!!! I had to take a day or two off as well. It's good for me to do that because I can have an unhealthy habit of pushing my body too far some times. That's awesome you get to go to the gym with your son! I can't wait till mine is old enough to show him the ropes.

It's nice to watch his gains. At 19 he can eat just about anything and still grow like a weed. The biggest thing is making sure he eats enough as he is already very lean. His six pack is showing unflexed...

[rocky83]

It's nice to watch his gains. At 19 he can eat just about anything and still grow like a weed. The biggest thing is making sure he eats enough as he is already very lean. His six pack is showing unflexed...

^^^^Yeah that has gotta be awesome to be able to mentor him in the gym. On top of that his has an excellent mentor who knows his shit! He has a leg up on most with that!

[kubes]

Had to train early today hit it hard shoulders and legs. Hammered through it in 1.5 hrs no cardio but the strength increases are really coming on like crazy right now. Happy Friday brothers!

[xmuscle]

Awesome back and bicep workout!

Started with lat pulls 6x12 superset preacher curls

Reverse grip hammer strength pull downs 6x12 superset dumbbell curls

Seated rows 6x12 superset cable curls

Hammer pull downs 6x12 superset concentration curls

Got my swole on did 35 minutes cardio and done

Gonna give this workout a try tomorrow morning ..

[kubes]

Incline bench 6x12 did a pyramid started with 4 plates warm up. Did heaviest set with 4 plates and 2 quarters total. Superset seated tri push down hammer strength machine.

Free weight fly's 55lb dumbbells deep stretch at the bottom twisting to the inside at the top never letting the dumbbells touch at the top. 5 x 12 superset dips
Incline press machine 5x12 superset rope pull downs
Cable flys Phil Heath style 5x15 superset skull crushers
30 minutes cardio and done

[kubes]

Wide grip lay pull downs heavy with 4 forced reps each set 5x12 superset preacher seated curls

Seated rows 5x12 superset concentration curls

Hammer reverse grip pull downs 5x12 superset hammer curls

Close grip pull downs 5x15 superset cable curls

25 minutes cardio and done for the night

[kubes]

Good session last night. Rest days today and tomorrow!! Trained with my son and one of his friends
Incline bench 6x12 superset hammer strength seated push downs
Free weight flys 6x12 superset behind the neck presses
Seated ISO chest machine 5x12 superset skull crushers
5x15-20 cable cross overs superset dips

35 minutes cardio and done!

[kubes]

Time to change things up brothers. Going to start focusing on one muscle group Ed lifting heavier to tear more fiber. The only day I will do supersets now will be arm day. Will train bi's and tris. Today was the first day lifting heavy for chest. Hopefully I tore enough tissue to be sore tomorrow.

Flat bench 6x12 last 2 reps forced

Dumbbell flys 5x12

Flat press chest machine 5x15

Cable crossovers 5x15

35 minutes cardio and done. Tomorrow will be arms

[noarch]

Hey Kubes...nice new workouts. When you're doing straight sets like these are you keeping your weights the same throughout? 6x12 and 5x15 is a lot of volume, huh?

[studmuffin]

I notice you have a lot of reps,I need to up my reps and start with lighter weight.Your workouts look really good.I will have use some of it in my routine.

[kubes]

Hey Kubes...nice new workouts. When you're doing straight sets like these are you keeping your weights the same throughout? 6x12 and 5x15 is a lot of volume, huh?

Pretty close.... I make every set count the first set should be as good as the last. Sometimes i do one warm up set on bench with about 85 % of the weight i use for my normal working sets

[noarch]

Pretty close.... I make every set count the first set should be as good as the last. Sometimes i do one warm up set on bench with about 85 % of the weight i use for my normal working sets

Cool. I've been following along. Starting my first-ever cycle soon, and noticing that a lot of you guys on here are working with a lot more volume than I have been. I'm guessing you can handle more when you're on a cycle...I'm injury prone tho, so makes me nervous. Sure seems to be working for you though!

[kubes]

Cool. I've been following along. Starting my first-ever cycle soon, and noticing that a lot of you guys on here are working with a lot more volume than I have been. I'm guessing you can handle more when you're on a cycle...I'm injury prone tho, so makes me nervous. Sure seems to be working for you though!

Make sure your form is on point as you get stronger and the weight gets heavier thats what we all have to do. If i was going heavy sets all the time i would get hurt for sure. Thats why i keep the rep range 8-12 for the big compound movements and working towards the end of the training session you see sets of 15 to just burn the muscle out without sacrificing any form

[noarch]

Make sure your form is on point as you get stronger and the weight gets heavier thats what we all have to do. If i was going heavy sets all the time i would get hurt for sure. Thats why i keep the rep range 8-12 for the big compound movements and working towards the end of the training session you see sets of 15 to just burn the muscle out without sacrificing any form

Yeah..form and mind:muscle connection are the toughest part on some of the lifts. Lately I've been doing 5x5 for one big lift, then slowing down to 3x8 or 10 for a couple of lifts, and finishing off with 3x12-15 really light burnout sets. I end up with an insane pump on those, for sure.

[kubes]

Yeah..form and mind:muscle connection are the toughest part on some of the lifts. Lately I've been doing 5x5 for one big lift, then slowing down to 3x8 or 10 for a couple of lifts, and finishing off with 3x12-15 really light burnout sets. I end up with an insane pump on those, for sure.

You do but doing those heavy sets will catch up with you eventually and could put you out of the gym for a while. No one wants that! I would save those super heavy sets for once every 3-4 weeks. As long as you are making gains that is what matter right....

[noarch]

True true. Wonder if that's why I keep getting injured. Maybe I ought to check my ego and lighten up on the weight and go for more volume instead. Will be interesting to see once my cycle starts how it plays out. Curious to watch how the rest of your workouts go without all the super sets....

[kubes]

True true. Wonder if that's why I keep getting injured. Maybe I ought to check my ego and lighten up on the weight and go for more volume instead. Will be interesting to see once my cycle starts how it plays out. Curious to watch how the rest of your workouts go without all the super sets....

I plan to make some gains. Here is what I think you should do. Find the weight that you can get 8 reps for 4-5 working sets. Use that weight till you can get 12 reps for 3-4 of those sets and then move the weight up knocking you back to 8 reps. It's effective and if you like to lift heavy you could still do those heavier sets once every 4 weeks or so.

[noarch]

I plan to make some gains. Here is what I think you should do. Find the weight that you can get 8 reps for 4-5 working sets. Use that weight till you can get 12 reps for 3-4 of those sets and then move the weight up knocking you back to 8 reps. It's effective and if you like to lift heavy you could still do those heavier sets once every 4 weeks or so.

Thanks for the advice, brother...I'll do that.

[kubes]

Blasted arms today :)
Started with standing dumbbell curls 5x12 superset skull crushers
Preacher one arm curls superset seated hammer strength tricep push downs
Single arm machine curls 5x10 Phil Heath style superset rope pull downs
Behind the neck presses superset cable curls 5x8-10
35 minutes of cardio and done. Arms were jacked after that

[rmkicks]

Nice work kubes. I bet them arms were pumped!!

[kubes]

Nice work kubes. I bet them arms were pumped!!

Pumped to the max. My son had to stop he just couldn't handle the intensity. Poor kid but he is back at the gym training a friend :)

[rmkicks]

Pumped to the max. My son had to stop he just couldn't handle the intensity. Poor kid but he is back at the gym training a friend :)
That sounds pretty cool! Gotta love working out with your son!!
Lately, my 8 yr old grandson has been flexing his muscles around me. Won't be long him and I will be training together. LOL.

[kubes]

That sounds pretty cool! Gotta love working out with your son!!
Lately, my 8 yr old grandson has been flexing his muscles around me. Won't be long him and I will be training together. LOL.

Nice brother. I wasnt sure if my son would stick yo it but its been about 8 weeks now and often he takes self pics and sends them to me. Lol i remember what it was like in the beginning. Its nice seeing him make these gains though :)

[kubes]

Trained shoulders and back together today just because the are totally different groups

Close grip pull downs 5x10
Seated military press 5x12
Seated hammer strength reverse grip pull downs 5x10
Side lateral raises 5x15
Cable pulls 5x15
Front lateral raises 5x12
Seated shrugs 5x20
Bent over rows 5x15

35 minutes cardio and done!