Malucci is a FPOS!
So I'm a huge fat piece of ****.
I'm about 5'10, 245lbs. and it's upsetting. I weighed about 255 in December 2006, and I worked my way down to 205lbs. And now I have ballooned back up to close to that weight which is the most I've ever weighed. I have always struggled with weight issues my entire life, and my parents are both fat slobs.
I have been lifting weights (weight training/bodybuilding) since I was 15 or 16 (I'm now 27), so I have lots of exercises that I use and enjoy. One thing going against me though is, I never really do leg exercises. I don't squat, do leg extensions, calf work, nothing really except for the workout my legs get on an elliptical machine, jogging, or walking. So I think I'm going to have to put some leg work in my routine.
My biggest problem is dieting. My diet is trash. I need to cut out nearly everytyhing, and just start cooking at home, making (much) healthier choices, and really cutting down on portions. I have been eating tons of whatever greasy fat lard food I want, and that's not going to help me do anything but die in a couple years.
My goals are I guess to get down under 200 lbs. Get back a lot of definition that I had way back when. Get back to the shape I was in high school, if that's even possible, or in better shape (which is certainly less possible).
My plan is to try to hit the gym in the morning for cardio before work (and if I can't do it then, then it must be done after work) eat right. Try to not have carbs after 4pm. Weight train at least 3 times a week and do cardio at least 4-5. And really keep on myself and post in here.
Any suggestions? Questions? Any help that anyone would like to provide would be much appreciated. Time to be strong.
Workout log 3/2/24
HBBS 285 3x5
HS iso lateral wide 125 1x12 1x10 1x8
Hoist single arm cable tricep extension (no handle) 40 2x10 1x6
Hoist cable low row 145 1x12 2x10
Hoist seated leg curl 8 (152) 2x10 9 (167)
MTS leg extension 85 3x12
Pull ups 1x8 1x6 1x5
Hoist standing calf 180 2x15 1x10 1x13 1x12
1:12:39
Workout log 3/4/24
Squat press 540 3x8
Cable Bayesian curl 60 2x10 1x7
HS incline press 90 2x10 1x8
DB seated lateral raise 22.5 1x12 1x10 1x8
Leaning concentration curl 30 2x10 1x7
LF tricep extension 80 3x12
Reverse pec deck 85 2x12 1x10
Omitted side planks
58:48
3-4 hours snowboarding
Workout log 3/12/24
Bulgarian SS 55 1x10 1x10(R) 1x5 (L)
Hoist cable behind back lateral raise 30 3x10
MTS shoulder press 90 1x10 2x8
Pec deck 160 2x10 1x7
Hoist mid row 11 3x10
Horizontal calf 255 5x15
Swiss ball crunch 2x25 2x20
Prone leg curl 125 1x8 1x6 110 1x8
Time omitted due to leg curl opening up late
Workout log 3/14/24
HS iso lateral wide 125 2x12 1x7
HBBS 285 1x5 2x3
Hoist single arm tricep extension no handle 40 2x10 30 1x10
Hoist low row 145 1x9 130 1x10 1x8
Technogym seated leg curl 90 3x8
LF leg extension 160 1x8 2x10
Pull-ups 1x8 1x6 1x5
Hoist standing calf 180 1x15 1x13 1x12 1x11
1x10
1:08:29
Workout log 3/18/24
Smith machine RDL 155 3x8
Hoist Bayesian Curls 50 1x12 1x11 1x8
DB seated lateral raise 22.5 1x11 1x10 1x9
Standing DB hammer curl 25 2x12 1x10
MTS incline press 80 1x10 1x7 70 1x10
Reverse pec deck 85 2x12 1x8
Dips 3x8
Bird Dogs 1x10
58:12
Workout log 3/19/24
Bulgarian SS machine 55 2x8 1x6
Cable behind back lateral raise 30 3x10
MTS shoulder press 90 1x8 1x10 1x8
Prone leg curl 125 2x8 1x5
Hoist pec fly 205 3x12
Underhand lat pulldown 110 3x8
LF horizontal calf 260 3x15 1x12 1x15
Swiss ball crunch 2x25 2x20
1:11:52
Workout log 3/21/24
HBBS 225 1x5 1x1 (RT hip issue)
HS iso lateral wide 125 1x12 1x10 1x6
Hoist single arm tricep extension no handle 40 2x10 30 1x10
Hoist mid row 12 (194) 3x10
Hoist seated leg curl 9 (167) 3x8
Pull-ups 1x9 1x6 1x4
LF leg extension 160 3x10
Hoist standing calf 180 2x15 1x13 1x12 1x13
55:45
Workout log 3/25/24
Squat press 550 1x8 1x6 1x5
Cable Bayesian curls 50 2x12 1x9
HS iso lateral incline 90 2x10 1x6
DB seated lateral raise 22.5 2x12 1x9
Leaning DB concentration curl 30 1x10 1x8 1x6
Reverse pec deck 85 2x10 1x6
LF tricep extension 85 3x12
Bird dogs 3x10
1:07:02
Some hours of snowboarding yesterday
Workout log 3/30/24
Bulgarian SS DB 55 3x10 (R) 2x10 1x6 (L)
Hoist behind back lateral raise 30 2x10 1x8
Hoist lat prayers 80 1x10 90 2x10
Pec deck 160 3x10
Prone leg curl 125 2x8 1x6
LF shoulder press 85 3x10
Horizontal calf 260 5x15
Omitted Swiss ball crunch (lack of desire)
55:17
Workout log 4/2/24
HBBS 275 1x5 2x3
HS iso lateral wide 125 3x10
Hoist single arm tricep extension no handle 40 1x10 1x8 30 1x10
Hoist standing calf 180 2x15 1x12 1x11 1x13
Hoist low row 145 3x10
Hoist seated leg curl 10 (183) 3x8
MTS leg extensions 85 1x10 (L 5 broken) 80 1x10 1x8
Pull-ups 1x8 1x5 1x4
1:09:01
Workout log 4/5/24
Squat press 540 2x8 1x6
Hoist Bayesian curl 50 2x12 1x8
HS iso lateral incline 90 2x10 1x8
DB seated lateral raise 22.5 1x12 1x9 1x10
DB hammer preacher curl 25 2x10 1x8
Hoist Face pulls 135 1x8 120 1x10 1x8
Overhead tricep cable extension 50 1x10 2x12
Omitted 8th exercise
44:31
good to see Mal still slamming iron
I didn’t sex any steel
Workout log 4/8/24
Bulgarian SS DBs 55 3x10
Hoist behind back lateral raise 30 3x10
Hoist lat prayers 100 3x10
Prone leg curl 125 1x8 110 2x8
Swiss ball crunch 3x25 1x15
MTS shoulder press 90 3x10
Pec deck 160 1x12 2x10
Seated calf press 90 5x15
1:16:37
Workout log 4/9/24
HBBS 275 3x5 (some weak reps)
HS iso lateral decline 125 2x10 1x7
Cable low row 130 1x12 140 2x10
Cable single arm tricep extension no handle 40 2x10 35 1x10
LF seated leg curl 130 1x6 115 1x8 1x6
MTS leg extension 85 3x10
Icarian donkey calf 240 3x15 1x10 1x12
Pull-ups 1x9 1x6 1x5
1:00:48
Workout log 4/15/24
Squat press 540 3x8
Cable Bayesian curl 50 2x12 1x10
HS iso lateral incline 90 2x10 1x6
Hoist face pulls 120 3x12
Seated db lateral raise 22.5 1x11 1x10 1x9
Single arm overhead DB tricep extension 20 3x10
DB hammer preacher curl 25 2x10 1x8
Side planks 3x45
1:08:03
Workout log 4/16/24
Bulgarian SS DBs 55 3x10
Hoist behind back lateral raise 30 1x12 2x10
Hoist lat prayers 110 3x10
MTS shoulder press 95 2x10 1x4 55 1x7 (drop set)
Prone leg curl 125 2x8 1x5
Pec deck 160 1x12 1x10 1x6
Roman chair leg lifts 3x15
Seated calf press 100 5x15
1:03:00
So I'm a huge fat piece of ****.
I'm about 5'10, 245lbs. and it's upsetting. I weighed about 255 in December 2006, and I worked my way down to 205lbs. And now I have ballooned back up to close to that weight which is the most I've ever weighed. I have always struggled with weight issues my entire life, and my parents are both fat slobs.
I have been lifting weights (weight training/bodybuilding) since I was 15 or 16 (I'm now 27), so I have lots of exercises that I use and enjoy. One thing g
It's great that you're motivated to make positive changes in your life! Setting clear goals and outlining a plan is an excellent start. Incorporating leg exercises into your routine and focusing on healthier food choices are positive steps toward achieving your weight loss goals.
Here are a few suggestions to consider:
Start Slow: Don't try to change everything at once. Gradually incorporate healthier habits into your lifestyle to make them more sustainable.
Seek Support: Whether it's from friends, family, or online communities, having support can make a big difference in staying motivated and accountable.
Track Your Progress: Keep track of your workouts, diet, and weight loss progress. This can help you stay motivated and identify areas for improvement.
Consult a Professional: Consider consulting with a nutritionist or personal trainer who can provide personalized advice and guidance.
Remember, progress takes time, and it's okay to have setbacks along the way. Stay focused on your goals, and don't be too hard on yourself if you slip up. You've already taken the first step by recognizing the need for change and making a plan. Keep up the good work!
Workout log 4/23/24
HBBS 275 1x4 1x5 1x4
Cable single arm tricep extension no handle 40 1x10 1x8 30 1x10
Hoist cable low row 145 3x8
MTS leg extension 90 2x10 1x7
Hoist chest press (hammer grip) 8 (160) 3x8
LF seated leg curl 120 1x6 110 2x8
Pull-ups 1x9 2x5
Hoist standing calf 180 1x15 1x13 1x12 1x13 1x12
1:09:28
Workout log 4/25/24
Squat press 550 1x8 2x6
Seated DB lateral raise 22.5 2x12 1x10
Hoist Bayesian curl 50 1x12 1x10 1x6
Hoist face pulls 135 1x10 1x8 120 1x10
HS incline 90 2x10 1x7
Single arm overhead DB tricep extension 22.5 3x10
HS seated bicep 55 2x12 1x10
Omitted 8th exercise
57:28
Workout log 4/28/24
Bulgarian SS DB 55 1x12 2x10
Hoist behind back lat raise 30 3x12
Hoist lat prayers 120 2x10 1x8
Pec deck 160 2x10 1x9
Prone leg curl 125 2x8 110 1x7
MTS shoulder press 95 2x8 1x5
Swiss ball crunch 2x25 1x20
Seated calf press 110 1x15 1x16 3x12
1:02:17
Workout log 4/30/24
Cable single arm tricep extension no handle 40 2x10 1x8
Hoist low row 145 2x10 1x8
HBBS 275 1x3 1x5 1x4
Hoist standing calf 3x15 1x13 1x12
MTS chest press 90 3x8
Hoist seated leg curl 9 (167) 3x8
LF leg extension 165 3x10
Pull-ups 1x8 1x6 1x5
1:01:49
Workout log 5/3/24
Leg press 450 3x8
Cable Bayesian curl 50 1x12 1x10 40 1x9
HS incline press 90 1x10 2x8
DB seated lateral raise 25 2x10 1x9
Single arm overhead DB tricep extension 25 1x10 1x8 20 1x8
HS seated bicep 50 1x12 1x10 1x6
Hoist face pulls 135 1x8 120 2x8
Omitted 8th exercise
41:08
