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 12/10/24 1 arm*
Arnolds 30 2x12 1x10
LF horizontal calf 250 5x15
MTS incline 60 3x10
MTS leg extensions 70 1x15 1x12 60 1x12
Hoist fly 105 3x12
Cable no handle tricep extension 40 1x12 1x8 30 1x11
Lunges 3x10
48:28
Workout log 12/11/24 1 arm*
DB full rom lateral raise 12.5 1x12 1x8 10 1x9
Hoist Bayesian curl 50 1x12 1x9 40 1x8
Seated hammer curl 22.5 3x8
Hoist low row 60 1x10 1x8 50 1x12
LF seated leg press 210(?) 3x15
LF seated leg press 110 2x10 1x7
Swiss ball crunch 1x25 2x15
52:34
Workout log 12/14/24 1 arm*
Hoist lat pulldowns 50 3x10
MTS leg extensions 70 1x15 1x12 60 1x15
LF Prone leg curl 110 2x10 1x8
Precor tricep extension 30 3x10
Arsenal donkey calf 260 5x15
MTS shoulder press 60 3x12
Reverse pec deck 55 2x12 1x9
Pec deck 85 3x12
58:51
how much longer you going to be the one armed bandit?
No idea…probably something I’m going to have to decide myself. Out of PT, and doctor is its own issue. I’m still not ready to lift weight with it, but getting range of motion back, still painful, not yet happy I got the surgery or super confident it will be better than it was before surgery so…yeah, we will just have to see.
what was the source of surgery? muscle, bone, ligament, tendon, cartillage or other?
Surgery to repair a torn labrum that was torn and misdiagnosed as a bicep tendon tear 10+ years ago
sorry brother
timeframe back to two arms?
Don’t really know, going to start lifting when I’m happy with the range of motion and the amount of pain, then I’ll start adding light weight and going from there. We’ll see. I’d expect at least a few more weeks, but likely more unfortunately.
Workout log 12/17/24 1 arm*
DB full rom lat raise 12.5 1x12 1x10 10 1x9
Hoist Bayesian curl 50 1x12 1x11 40 1x10
Hoist single arm no handle tricep extension 40 2x12 1x10
DB preacher hammer curl 22.5 3x12
Hoist inner thigh 8 (60) 3x12
Hoist leg press 15 (259) 3x12
LF hip abduction 130 3x15
LF horizontal calf 270 5x15
58:56
Workout log 12/18/24 1 arm*
Arnolds 30 3x12
MTS incline 60 1x12 2x10
LF row/rear deltoid 50 3x10
Hoist leg curl 7 (133) 1x12 8 (152) 2x12
Pec deck 85 3x12
Precor glute isolator 60 3x10
Lunges 3x15
Swiss ball crunch 4x20
1:04:11
Workout log 12/21/24 1 arm*
Hoist lat pulldowns 50 3x12
Hoist cable row 60 1x12 1x10 1x9
Hoist standing calf 180 1x15 1x14 1x11 1x12
Pec deck 100 3x12
Reverse pec deck 55 3x12
LF prone leg curl 110 3x10
Hoist outer thigh 7 (39) 3x12
MTS leg extensions 70 1x15 1x11 60 1x15
49:04
keep plowing those rows mal
Workout log 12/27/24 1 arm*
Arnolds 35 2x10 1x8
Cable Bayesian curl 50 2x12 1x7
Cable tricep extension no handle 40 2x12 1x10
DB Full ROM lat raise 12.5 1x12 1x9 10 1x10
Single arm db hammer preachers 25 2x12 1x10
LF seated leg press 270 3x15
LF seated leg curl 110 3x10
Swiss ball crunch 4x25
57:59
Workout log 12/28/24 1 arm*
Hoist pec fly 125 3x12
MTS incline 60 2x12 1x9
MTS leg extensions 70 2x15 1x11
LF row 35 3x12
MTS high row 60 2x12 1x9
Reverse lunges 3x15
Hoist standing calf 180 1x15 1x13 3x12
51:33
Workout log 1/3/25 1 arm*
DB raise Full rom 12.5 2x12 1x10
Arnolds 35 1x8 30 2x10
Hoist Bayesian curl L 50 2x12 1x10 R 30 2x12 1x10
DB Hammer preacher curl L 22.5 2x10 1x12 R 15 1x6 10 1x10 1x12
Hoist single arm cable tricep extension no handle R 20 2x12 1x10 L 40 2x12 1x10
LF prone leg curl 110 2x10 1x7
MTS leg extensions 70 3x15
48:50
Workout log 1/7/25
Precor hack slide 180 3x8
Host standing calf 180 5x12
LF pec fly R 40 2x12 55 1x12 L 115 3x12
LF reverse pec deck R too much pain L 70 3x12
MTS shoulder press R 30 1x10 1x3 20 1x12 L 60 3x12
MTS chest press R 30 1x6 20 1x10 1x12L 60 3x10
Hoist mid row 6 (130) 3x12
Roman chair leg lifts 3x12
54:03
Went with two arms through everything and there were a couple things that were very painful so, we’ll see how it goes from here
Workout log 1/8/25
HS Leg press 270 3x10
DB underhand front raise 7.5 3x8
HS iso lateral incline L 45 1x10 2x12 R 25 2x10 1x12
Hoist lat pulldown single arm R 30 1x8 20 2x12 L 60 2x10 1x8
Hoist prone leg curl 88 3x10
LF leg extension 115 3x12
Eagle calf 230 1x10 190 4x15
Swiss ball crunch 4x25
1:00:50
Workout log 1/11/25
Cable Bayesian curl L 50 2x12 1x10 R 30 2x12 1x10
Cable single arm tricep extension no handle L 40 3x12 R 20 2x12 30 1x8
Arnolds R 7.5 1x5 (one set, too painful at top) L 30 3x10
DB preacher curl R 15 3x10 L 30 3x10
LF seated leg curl 115 2x10 1x9
Nautilus lateral raise 35 1x8 20 1x12 1x15
MTS leg extensions 75 2x15 1x12
49:13
Workout log 1/14/25
Squat press 360 3x10
LF pec deck R 55 2x12 70 1x12 L 115 3x12
Reverse pec deck, no go on R (skipped)
MTS incline R 30 1x9 2x12 L 70 1x8 60 1x10 50 1x12
Seated calf press 90 2x12 3x15
Hoist mid row 7 (143) 2x15 8 (155) 1x12
MTS shoulder press R 20 1x10 2x15 L 70 3x10
Roman chair leg lifts 3x15
55:31
Workout log 1/18/25
BM Leg Press 360 3x10
DB underhand front raise 7.5 2x10 1x7
HS iso lateral incline L 55 1x10 2x12 R 35 1x7 25 1x10 1x12
Hoist standing calf 180 2x15 1x14 1x13 1x12
MTS leg extension 75 2x15 1x10
LF prone leg curl 110 2x10 1x6
Hoist lat pulldown 4 (72) 1x8 2x10
54:30
