Mallumejo's Fitness Blog

Welcome to my fitness blog. Here I will provide lessons and advice I have learned from my fitness journey.

Feb Check In

So far, everything is still going smoothly. I am still logging my food/weight everyday, and I am hitting the gym mon-fri.My issue right now

is that I feel like I am starting to stall out. My weight is still going down, but not at the rate it used to. I am thinking about switching

to maintenance for the next few weeks.

For those of you unaware, maintenance is just like the name sounds. Instead of eating at a deficit, maintenance is eating to try and maintain your weight.

The reason for doing this is to reset your body. After you have been dieting for a while, your body gets really good at adapting to the new calorie budget.When this happens you will notice your weight loss stall out. To combat this, it is recommended to eat at maintenance levels for a few weeks. This will get you metabolism back to where it was. The only down sides to maintenance is you may gain a little bit of weight, and your diet will take a bit longer.

How I track my weight

Every morning after I wake up and take a piss, I weight myself. Yes every single day I do it. The reason for this is that it gives me a steady base-line of my weight. Given that your weight can fluctuate 5-10lbs throughout the day it is impossible to pin down your actual weight if you are weighing yourself during different times of the day.

My Current Lifting Routine

Right now I have been more focused on hypertrophy training. My goal is to build more muscle mass, and add to my visual appearance.

At the beginning of the year, I decided to do something different. I asked chatgpt to create a 5 day upper body split that focuses on chest and biceps (the two muscles I feel are lagging). With a little bit of tweaking, I modified the routine and make it my own.

Here is my split:

Monday: Chest and Biceps

• Bench Press 4 sets (6-8 reps)
• Hammer Curls 3 sets (10-12 reps)
• Chest Press Machine 3 sets (8-10 reps)
• EZ Bar Biceps Curl 4 sets (8-10 reps)
• Butterfly (Pec Deck) 3 sets (12-15 reps)
• Concentration Curls 3 sets for each arm (12-15 reps)

Tuesday: Back an Triceps

• Bent over dumbbell rows 4 sets (8-10 reps)
• Triceps Extensions 3 sets (12-15 reps)
• Cable Lat Pulldowns 3 sets (10-12 reps)
• Triceps Extension Machine 3 sets (8-10 reps)
• Seated Cable Rows 3 sets (10-12 reps)
• Triceps Pushdown 3 sets (12-15 reps)

Wednesday: Chest and Biceps

• Bench Press 4 sets (6-8 reps)
• Biceps Curl with Dumbbells 3 sets (10-12 reps)
• Chest Flys with Dumbbells 3 sets (12-15 reps)
• EZ Bar Biceps Curl 4 sets (8-10 reps)
• Chest Press Machine 3 sets (10-12 reps)
• Bicep Curl Machine 3 sets (12-15 reps)

Thursday: Shoulders and Traps

• Shoulder Press Machine 3 sets (6-8 reps)
• Shrug (Dumbbell) 4 sets (10-12 reps)
• Lateral Raise (Dumbbell) 4 sets (12-15 reps)
• Rear Delt Reverse Fly (Machine) 3 sets (12-15 reps)
• Arnold Press (Dumbbell) 3 sets (8-10 reps)
• Upright Row (Barbell) 3 sets (10-12 reps)

Friday: Chest and Biceps

• Bench Press 4 sets (6-8 reps)
• EZ Bar Biceps Curl 4 sets (8-10 reps)
• Cable Fly Crossovers 3 sets (10-12 reps)
• Hammer Curls 3 sets (10-12 reps)
• Butterfly (Pec Deck) 3 sets (12-15 reps)
• Concentration Curls 3 sets for each arm (12-15 reps)

Now you may notice that I don't do any lower body work in this routine. That is intentional. Right now I walk over 10k steps a day, and I still skateboard regularly. My goal is to keep my legs fresh. From other routines in the past, I have noticed it has interfered with my skate sessions. I wanted to avoid that as much as possible with this routine.