Malucci is a FPOS! - Page 249 - Health and Fitness Forum

Workout log 9/16/23

DL 225 3x5

Bayesian curl 50 2x12 1x9 (R) 1x7 (L)

Single arm supinated cable tricep extensions 40 1x12 1x9 1x8

Cable face pulls 140 1x12 1x8 130 1x10

Squat press 470 1x8 1x5 1x8

HS iso lateral incline 80 2x12 1x10

Cybex lateral raise machine 70 3x12

LF bicep curl preacher 65 1x15 80 2x12

1:04:53

Quote

09-18-2023 , 02:32 PM

#6202

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 9/18/23

Underhand Bent over barbell row 165 3x8

Bulgarian SS DBs 40 3x12

Lat cable prayers 120 3x8

Cable behind back lateral raise 30 1x10 1x8 20 1x12

LF prone leg curl 130 2x8 1x6

Hoist standing calf 180 2x15 1x12 1x11 1x10

Hoist pec fly 185 2x12 1x9

Technogym shoulder press neutral grip 85 3x10

1:07:21

Quote

09-22-2023 , 02:07 AM

#6203

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 9/21/23

HBBS 225 1x5 1x3

Hoist cable low row 130 3x10

HS iso lateral wide grip 2x12 1x8

Flat bar cable tricep pressdown 110 1x12 1x10 100 1x8

Hoist seated leg curl 8 (152) 1x10 9 (167) 2x10

LF leg extension 150 1x12 1x10 1x9

Pull ups 2x8 1x5

Omitted calf exercise

54:33

Quote

09-25-2023 , 02:30 PM

#6204

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 9/25/23

Smith machine RDL 185 1x6 1x7 1x5

Squat press 470 3x8

Hoist Bayesian curls 50 2x12 1x8

Hoist single arm supinated cable tricep extensions 40 1x12 2x10

Hoist face pulls 135 3x10

DB lateral raise 15 2x15 1x12

Hoist ez bar cable curl 90 3x10

HS iso lateral incline 80 2x12 1x8

1:05:51

Quote

09-28-2023 , 08:24 PM

#6205

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 9/28/23

Smith machine underhand row 175 3x8

Bulgarian SS DBs 45 1x12 1x10 1x10(L) 1x4 (R)

Lat cable prayers 130 3x8

Cable behind back lateral raise 30 2x10 1x7

LF prone leg curl 130 2x8 1x4

Hoist pec fly 185 3x12

MTS shoulder press 80 2x10 1x7

Hoist standing calf 180 1x15 1x13 3x12

1:05:27

Quote

09-30-2023 , 08:16 PM

#6206

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 9/30/23

HBBS 225 3x5

Hoist cable low row 130 1x12 2x10

Hoist flat bar tricep pressdown 60 1x7 50 2x10

Iso lateral wide chest 110 1x12 1x10 1x8

MTS Leg Extensions 85 2x10 1x7

Pull-ups 2x7 1x4

LF seated leg curl 115 1x8 1x6 110 1x8

Seated calf press 100 3x15 1x14 1x13

1:02:14

Quote

10-02-2023 , 02:45 PM

#6207

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 10/2/23

DL 135 warm up/right hip

Smith machine RDL 185 3x8

Precor leg press warm up/right hip

Power squat 320 3x8

Hoist Bayesian curl 50 2x12 1x8

Hoist single arm supinated tricep extensions 40 1x12 2x10

Hoist face pulls 135 1x12 1x9 120 1x9

Hoist EZ bar cable curl 100 2x10 1x7

Seated DB lateral raise 15 2x15 1x12

HS iso lateral incline press 80 1x12 1x8 1x9

1:12:27

Quote

10-05-2023 , 06:44 PM

#6208

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 10/5/23

Smith machine underhand row 185 3x8

Bulgarian SS DB 45 3x10

Lat cable prayers 130 2x8 1x5

Cable behind back lateral raises 30 1x10 1x8 1x7

Hoist pec fly 185 2x12 1x8

MTS shoulder press 80 2x10 1x6

Hoist prone leg curl 118 3x8

Horizontal calf 130 1x15 150 4x15

1:04:01

Quote

10-12-2023 , 08:25 PM

#6209

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 10/12/23

Hoist cable low row 130 2x12 1x10

Flat bar cable tricep pressdown 110 3x10

LF leg extensions 140 3x12

HBBS 245 2x5 1x3

Iso lateral decline 110 2x10 1x7

LF seated leg curl 115 3x8

Pull-ups 1x9 1x7 1x5

Arsenal donkey calf 200 5x15

1:12:41

Quote

10-14-2023 , 08:51 PM

#6210

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 10/14/23

RDL 185 1x4 (right hip)

Power squat warmup (right hip)

Squat press 500 1x8 1x5 1x7

Hoist Bayesian curl 50 2x12 1x9

Hoist single arm supinated tricep extension 40 2x12 1x8

Hoist face pulls 135 1x12 1x10 1x11

HS iso lateral incline 80 1x12 2x10

Seated DB raise 17.5 2x12 1x10

Hoist cable rope curl 100 1x10 1x9 90 1x10

1:12:47

Quote

10-17-2023 , 04:35 PM

#6211

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 10/17/23

Barbell underhand row 185 1x6 1x5 155 1x8

Lat cable prayers 130 3x8

Bulgarian SS DB 45 3x10

Cable behind back lateral raise 30 1x10 1x8 20 1x10

Hoist pec fly 185 2x12 1x10

LF prone leg curl 120 3x8

Technogym shoulder press 80 3x10

Hoist standing calf press 180 3x15 2x13

1:17:01

Quote

10-23-2023 , 03:37 PM

#6212

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 10/23/23

HBBS 245 3x5

Flat bar cable tricep pressdown 120 1x2 90 1x8 1x6 (right elbow)

HS iso lateral wide chest 110 3x12

Hoist cable low row 130 1x12 1x10 115 1x12

Pull-ups 1x10 1x6 1x5

Hoist leg extensions 10 (138) 3x10

LF Seated leg curl 120 1x7 115 2x8

Seated calf press 115 2x13 3x15

1:27:15

Quote

10-24-2023 , 06:21 PM

#6213

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 10/24/23

Squat press 500 2x8 1x6

Hoist Bayesian curl 50 1x10 1x12 1x9

Ground rope tricep overhead extension 70 3x10

Face pulls 135 2x12 1x10

Seated DB lateral raise 17.5 3x12

HS iso lateral incline 80 2x12 1x8

Hoist cable rope curl 100 2x10 1x8

Swiss ball crunch 3x25

1:13:16

Quote

10-25-2023 , 09:24 PM

#6214

REDeYeS00

always sloppy

Join Date: Jun 2004 Posts: 21,425

slacker

Quote

10-25-2023 , 10:37 PM

#6215

rickroll

oddly catty

Join Date: Aug 2011 Posts: 20,050

is title still accurate?

Quote

10-25-2023 , 10:39 PM

#6216

rickroll

oddly catty

Join Date: Aug 2011 Posts: 20,050

Quote:

Originally Posted by milesdyson

yes, your old routine is trash. it neglected major muscle groups and had no focus on progression. in other words, how much did your tricep extension, curl, or front raise go up over the 10 years you spent bodybuilding?

Quote:

Originally Posted by Malucci

I was certainly able to shove more and greater amounts of food into my mouth at an accelerated rate. So I would say there was at least some progression there.

i've always loved you as a poster but this one belongs in the hall of fame

Quote

10-31-2023 , 02:56 PM

#6217

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Thanks for checking in fellas and the kind words. No, objectively I wouldn’t be called a FPOS even in Europe, maybe still parts of Asia. Luckily, horrible body dysmorphia will likely always allow me to call myself that which is nice. But I am creeping close to my aesthetic goals as I have not been getting to the gym as much as I’d like due to some life changes my diet commitment has been as strong or stronger than ever.

Quote

10-31-2023 , 02:57 PM

#6218

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 10/31/23

Smith machine underhand row 185 2x6 1x5

Lat cable prayers 130 3x10

Bulgarian SS machine 45 3x8

Cable behind back lateral raise 30 2x10 1x8

Hoist pec fly 185 3x12

MTS shoulder press 85 3x10

LF prone leg curl 125 3x8

LF horizontal calf 150 1x15 170 4x15

1:28:51

Quote

10-31-2023 , 03:10 PM

#6219

rickroll

oddly catty

Join Date: Aug 2011 Posts: 20,050

nice man, congrats

asian standards are tough though

Quote

11-06-2023 , 09:13 PM

#6220

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 11/6/23

HBBS 255 3x5

Cable rope tricep pressdown 80 3x10

HS iso lateral wide chest 115 2x12 1x9

Pull-ups 1x10 1x7 1x6

MTS leg extensions 80 1x12 1x10 1x8

Precor cable low row 120 3x10

LF Seated leg curl 115 2x8 1x5

Hoist standing calf 180 2x15 1x11 1x12 1x14

1:15:10

Quote

11-07-2023 , 04:12 PM

#6221

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 11/7/23

DL 135 (hip)

Cybex plate loaded leg press 450 2x6 1x5

Hoist Bayesian curl 50 2x12 1x9

Hoist Ground rope overhead cable tricep extension 70 1x12 1x10 1x8

Hoist face pulls 135 2x10 1x8

Seated DB lateral raise 20 3x10

HS iso lateral incline 80 1x12 1x7 1x9

Flat bar curl 60 3x10

Swiss ball crunch 3x25

1:05:32

Quote

11-13-2023 , 04:15 PM

#6222

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 11/13/23

Barbell underhand row 185 3x6

DB Bulgarian SS 45 3x10

Lat cable prayers 140 1x6 1x8 1x7

Cable behind back lateral raise 30 2x10 1x8

LF prone leg curl 125 3x8

Hoist shoulder press 13 (125) 1x2 10 (104) 1x8 (shoulder/back knot)

Hoist pec fly 185 2x12 1x5

Seated calf press 100 1x15 1x12 1x13 1x13 1x15

1:18:30

Quote

11-14-2023 , 05:59 PM

#6223

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 11/14/23

HBBS 225 1x1 warmup right hip

Iso wide chest 115 2x12 1x10

Cable rope tricep pressdown 80 1x12 1x9 1x8

MTS leg extension 80 1x12 1x11 1x12

Precor low row 130 3x10

LF seated leg curl 115 3x8

Pull-ups 1x10 2x6

Hoist standing calf 180 2x15 2x13 1x11

1:00:02

Quote

11-20-2023 , 03:12 PM

#6224

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 11/20/23

Squat press 500 2x8 1x6

Hoist Bayesian curl 50 2x12 1x7

Hoist ground rope tricep extensions 70 1x12 1x10 60 1x10

Hoist face pulls 135 1x10 1x8 120 1x10

HS iso lateral incline 80 1x12 1x9 1x10

Seated DB lateral raise 20 2x10 1x9

EZ curl bar 70 1x9 1x8 1x5

*omitted 8th exercise due to time constraints

52:09

Quote

11-22-2023 , 03:10 PM

#6225

Malucci

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 12,521

Workout log 11/22/23

Barbell row underhand 185 2x6 1x5

Bulgarian SS DB 50 3x10

Lat cable prayers 120 3x10

Cable behind back lateral raise 30 2x10 2x8

LF prone leg curl 130 1x8 1x6 125 1x7

Hoist pec fly 185 3x12

MTS Shoulder press 85 1x10 1x7 80 1x7

Seated calf press 100 4x15 1x12

1:15:06

Quote

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