Kubes-what are you training

**Widenymous** · 07-28-2020, 11:12 AM

seated rope face pull - 30 to 50 lb / 5 sets / 10 to 12 reps ( I feel like I'm stronger with this variation and I'm able to lift weights with good form )
It's kinda like doing lat pull downs, except you're activating your rear delts.

rear lateral raises - 10 lb / 3 sets / 10 reps

side lateral raises - 15 bl / 3 sets / 10 reps

**kubes** · 07-28-2020, 12:22 PM

Originally Posted by Widenymous

seated rope face pull - 30 to 50 lb / 5 sets / 10 to 12 reps ( I feel like I'm stronger with this variation and I'm able to lift weights with good form )
It's kinda like doing lat pull downs, except you're activating your rear delts.

rear lateral raises - 10 lb / 3 sets / 10 reps

side lateral raises - 15 bl / 3 sets / 10 reps

You ever do reverse pec deck? Or reverse flies on incline bench belly facing the bench? Both are great for rear delts. Sometimes at home I use resistance bands to do the same motion

**Widenymous** · 07-28-2020, 11:30 PM

Originally Posted by kubes

You ever do reverse pec deck? Or reverse flies on incline bench belly facing the bench? Both are great for rear delts. Sometimes at home I use resistance bands to do the same motion

I haven't done both but I will probably try the incline reverse flies next time.

**kubes** · 07-29-2020, 12:54 AM

Meal 1

8 whites 2 yolk 1 cup oatmeal and Oj

Meal 2

6 oz grilled chicken breast leafy greens asparagus and avocado

Meal 3

6 oz grilled sirloin 1 cup brown rice

Trained arms

Standing DB curls 5x12

Skull crushers 5x10

Preacher curls 5x10

Cable tri push downs 5x15

Hammer curls 5x12

Behind the neck press ups 5x12

Cable curls 5x10

Single arm tri extensions 5x12

Post training shake and 1 apple

Meal 4

6 oz grilled sirloin and store fry with ice water

**Widenymous** · 07-29-2020, 08:50 AM

skull crusher dbl - 15 to 20 lb / 4 sets / 10-15 reps

seated dbl press - 15 to 20 lb / 3 sets / 10 reps

lying tricep press - 15 to 20 lb dbl / 3 sets / 10 reps

tricep kickback - 10 lb / 3 sets / 10 reps

**kubes** · 07-29-2020, 12:19 PM

Originally Posted by Widenymous

skull crusher dbl - 15 to 20 lb / 4 sets / 10-15 reps

seated dbl press - 15 to 20 lb / 3 sets / 10 reps

lying tricep press - 15 to 20 lb dbl / 3 sets / 10 reps

tricep kickback - 10 lb / 3 sets / 10 reps

Nice work brother what kind of training split are you on? What are your goals?

**kubes** · 07-29-2020, 12:20 PM

Meal 1

8 whites 2 yolk 2 slices whole wheat toast and 16 oz glass of Oj

**Widenymous** · 07-30-2020, 09:03 AM

Originally Posted by kubes

Nice work brother what kind of training split are you on? What are your goals?

quads, hams, calves and glutes / front delts and traps / back / rear delts and side delts, biceps and triceps. This is normally my split
but i do fit some routine to other bodypart as you can see in my previous workout log. I do that only if i have a tight schedule at my job. As far as my goals, i want to add as much muscles as i can and be symmetrical as possible. No plans to compete here. I just want to live a healthy life.

**Widenymous** · 07-30-2020, 09:15 AM

Originally Posted by Widenymous

skull crusher dbl - 15 to 20 lb / 4 sets / 10-15 reps

seated dbl press - 15 to 20 lb / 3 sets / 10 reps

lying tricep press - 15 to 20 lb dbl / 3 sets / 10 reps

tricep kickback - 10 lb / 3 sets / 10 reps

bicep curl - 15 lb dbl / 3 sets / 10 reps
Concentration curl and hammer curls- same as above. If youre wondering why i dont have chest routine, thats because i want my front delts to catch up. Maybe in 2 months, i will finally incorporate chest into my routine.

**kubes** · 07-30-2020, 10:41 AM

Originally Posted by Widenymous

quads, hams, calves and glutes / front delts and traps / back / rear delts and side delts, biceps and triceps. This is normally my split
but i do fit some routine to other bodypart as you can see in my previous workout log. I do that only if i have a tight schedule at my job. As far as my goals, i want to add as much muscles as i can and be symmetrical as possible. No plans to compete here. I just want to live a healthy life.

Nice goals and yeah my competing days are over. I liked doing that when I was younger but to much work for no pay for 2-3 minutes of glory