Tuesday, August 7, 2012

"A Day in the Life: John Cubit - Diet & Work-Out"

-- John Phillip Cubit

Training location: Home Gym, my basement is converted into a gym.

My workouts at home are much more focused and productive than going to a commercial gym where most of the people there are having social hour. You don’t need a fancy gym or tons of equipment to exercise.

Training philosophy: Listen to your body - it’s better to under-train than to over-train. If I’m tired, I won’t workout that day. If I feel strong then I’ll push myself harder. I train usually 5 days a week for about 45-60 minutes which breaks down to 1 body part a week. My main focus is the eccentric, or stretch, part of the exercise. This is the part of the movement that tears down muscle fiber and with proper diet and rest, tissue will repair itself stronger and larger.

I do not do cardio or abdominal training period. My workouts consist of high reps using light to moderate weight with 30 second rest periods between sets. This type of training is my cardiovascular training.


 5 am, 1 cup of oatmeal, 2 scoops of protein powder, a piece of fruit

7 am, 2 slices of protein bread, 2 TBSP natural peanut butter, 2 TBSP low sugar jelly

9 am, 8 oz of lean meat, 1 cup of brown rice, 2 cups of vegetables

11:30 am, 2 slices of protein bread, 2 TBSP of natural peanut butter, 2 TBSP of low sugar jelly

2:00 pm, 1 cup of oatmeal, 2 scoops of protein powder

4:30 pm, 8 oz lean meat, 2 cups of vegetables, 1 cup of brown rice

7:00 pm, Fruit smoothie with a scoop of protein powder using blueberries, strawberries, banana, almonds, Greek yogurt plain, and soy milk

Training: Monday (Chest Day)

Flat Dumbbell Press
  • 60 lbs 100 reps
  • 80 lbs 60 reps
  • 100 lbs 40 reps
  • 120 lbs 15 reps
Flat Bench Press
  • 135 lbs 100 reps
  • 185 lbs 30 reps
  • 205 lbs 20 reps
  • 135 lbs 70 reps
Incline Bench Press

  • 135 lbs 100 reps
  • 185 lbs 50 reps
  • 135 lbs 70 reps
Incline Dumbbell fly
  • 35 lbs 100 reps
  • 60 lbs 30 reps
  • 60 lbs 30 reps

John Phillip Cubit - John is owner/trainer at LexFit.com. He holds a  B.S. Exercise Science, University of Kentucky and is a ISSA certified personal trainer. 

Past contest include the 2004 NGA Olympus, Buffalo NY, (heavyweight champion), the 2005 INBF Southern Natural, Atlanta GA, (heavyweight champion), the 2010 NPC Kentucky State, Frankfort KY, 2nd (heavyweight), and many more.

1 comment:

  1. You look great Lil Bro. You wouldn't believe some of the reactions I get when I show them your competition pics. Keep up the good work Johnny. <3 U