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 9/11/24
V Squat 280 3x10
Bayesian curl 50 2x12 1x10
Single arm DB overhead tricep extension 20 1x12 2x10
HS iso lateral incline 90 2x10 1x7
Precor camber curl 80 1x10 1x8 70 1x10
LF reverse pec deck 70 3x12
Roman chair leg lifts 3x15
55:39
Workout log 9/14/24
45 super seated leg press 280 3x10
Prone leg curl 110 1x10 1x9 1x8
Hoist pec fly 205 2x12 1x8
Swiss ball crunch 2x25 2x20
Full rom db lateral raise 10 2x10 1x9
Arnolds 30 3x10
Omitted last 2 exercises WIL
50:07
Workout log 9/17/24
Hoist single arm tricep extension no handle 40 1x10 1x9 1x7
HS iso decline 115 3x10
Hack slide 270 3x10
Hoist standing calf 180 1x15 1x13 2x12 1x10
Prone leg curl 110 2x10 1x8
Cable row 140 2x10 1x8
Pull-ups 1x6 2x4
MTS leg extension 70 2x15 1x12
1:08:18
Workout log 9/18/24
V squat 290 3x10
Hoist Bayesian curl 50 2x12 1x10
HS iso lateral incline 90 2x10 1x7
Single arm DB overhead extension 20 2x12 1x10
Flat bar curl 70 3x8
Reverse pec deck 75 2x12 1x7
Roman chair leg lifts 2x20 1x15
56:02
Workout log 9/21/24
BM 45 super seated leg press 290 1x10 1x8 1x7
LF seated leg curl 100 3x10
Lat pulldown 140 1x10 1x8 130 1x8
Pec deck 145 2x12 1x10
Full Rom DB 10 1x10 1x7 1x8
Arnolds 35 1x8 1x10 1x7
Standing calf 180 1x15 1x13 3x12
51:47
Workout log 9/24/24
Hack slide 280 3x10
Cable single arm tricep extension no handle 40 1x10 1x8 30 1x10
HS iso decline press 115 3x10
Hoist cable row 145 3x8
Hoist prone leg curl 88 3x10
Pull-ups 1x5 1x6 1x3
LF leg extension 130 3x12
Omitted standing calf (left foot)
58:34
Workout log 9/25/24
V squat 300 3x10
HS iso lateral incline 90 1x10 2x8
Hoist Bayesian curl 50 2x12 1x9
Single arm overhead DB extension 20 1x12 2x9
Flat bar curl 60 2x10 1x8
Reverse pec deck 70 2x12 1x9
Roman chair leg lifts 2x20 1x15
1:03:23
Workout log 10/1/24
Super seated leg press 290 3x10
Lat pulldown 140 1x10 1x8 120 1x8
Hoist standing calf 180 1x20 2x12 1x10 1x11
DB full rom lat raise 10 1x10 2x9
Arnolds 35 1x9 1x9 1x10
LF seated leg curl 90? 3x10
Hoist pec fly 205 1x12 2x10
58:10
Workout log 10/2/24
Hack Slide 290 3x10
Iso decline press 125 1x10 1x9 1x10
Cable single arm tricep extension no handle 40 1x10 1x8 30 1x10
Hoist standing calf 180 1x15 1x12 1x13 2x12
Pull-ups 1x8 1x5 1x4
Prone leg curl 110 2x10 1x7
MTS leg extensions 70 1x15 1x13 1x15
Omitted low row
1:05:03
Workout log 10/4/24
Hoist Bayesian curl 40 1x12 50 1x12 1x11
Single arm overhead DB extension 20 2x12 1x10
HS iso lateral machine 90 2x10 1x8
V Squat 310 1x10 1x3 (right SI joint)
DB hammer preacher 25 3x12
Roman chair leg lifts 3x20
Reverse pec deck 70 2x12 1x10
55:23
a brief bro hug quickly transitions into solid knuckle dabs from both fists
you've been marching for months Mal and the effort is commendable
Getting into the gym has never been the issue, it’s controlling the diet that has…more than that, just staving off ugly binges.
Anyway, I did balloon up pretty bad, but am now starting to lose some of that fat, so trying to keep that going. I’m about 10 lbs heavier now than I was at this time last year.
Also, having some shoulder surgery later this week, so want to make sure to not let that hinder any fat loss.
Workout log 10/4/24
45 super seated leg press omitted (right SI)
Lat Pulldown 140 1x10 1x7 120 1x10
LF seated leg curl 100 3x10
DB full rom lat raise 10 3x10
Arnolds 35 3x10
Hoist standing calf 180 1x15 2x13 2x12
Hoist pec fly 205 2x12 1x9
52:34
Workout log 10/8/24
HS iso decline 125 2x10 1x8
V Squat 180 1x10 270 1x10 1x3 (rt SI joint)
Hoist low row wide grip 130 2x10 1x8
Cable single arm extension no handle 40 2x10 1x8
MTS leg extension 70 3x15
Hoist prone leg curl 98 3x10
Pull-ups 1x10 1x7 1x4
Omitted calfs (worked yesterday)
55:54
Back in the gym today, only using one arm, but we back
Workout log 11/5/24 1 arm
LF leg extensions 100 2x15 115 1x15
Prone leg curl 110 1x10 1x9 95 1x10
LF leg press 350 1x10 1x8 1x10
Pec deck 70 (left only) 3x12
Single arm (left) cable tricep extensions 40 1x10 1x7 30 1x12
MTS shoulder press (left) 70 3x8
LF row (left) 30 3x12
LF horizontal calf 230 1x12 210 4x15
48:14
Workout log 11/7/24 1 arm*
Bayesian cable curl 50 1x12 1x11 1x6
Full ROM db lat raises 12.5 1x12 1x9 10 1x9
DB preacher hammer 25 2x10 1x8
Hoist lat pulldown 60 1x8 50 1x10 1x8
MTS chest press 60 1x10 1x8 50 1x10
Hoist inner thigh 7 (52) 1x10 2x12
LF Seated leg curl 110 2x10 1x8
45:15
Workout log 11/9/24 1 arm*
DB tricep overhead extension 20 3x10
MTS row 60 3x10
Hoist leg press 12 (211) 1x20 14 (243) 2x20
Arsenal donkey calf 240 5x15
MTS leg extensions 60 2x15 1x13
Reverse pec deck 50 2x12 1x10
Swiss ball crunch 3x25
49:00
training for the world arm wrestling federation
Recovering from shoulder surgery Red, JEEZ!
Workout log 11/13/24 1 arm*
LF leg press 350 1x7 330 1x8 1x6
Hoist prone leg curl 88 3x10
MTS leg extensions 60 1x15 1x13 1x12
LF horizontal calf 250 5x15
MTS incline press 60 3x10
Single arm cable row 60 1x10 1x8 50 1x10
Single arm no handle cable tricep extensions 40 2x10 1x7
Standing DB shoulder press 25 3x12
56:03
popeye on one side, olive oyl on the other
a man with no concern about symmetry
you deserve a trophy
Workout log 11/16/24 1 arm*
Hoist Bayesian curl 50 1x12 1x9 40 1x10
DB full rom lateral raise 15 1x10 12.5 2x8
Standing DB preacher hammer curl 25 2x10 1x7
LF pulldown 35 3x10
LF seated leg curl 110 2x10 1x8
Hoist outer thigh 6 (34) 1x12 7 (39) 1x10 1x12
Pec deck 70 3x12
43:30
So what I’ve read is that when you can’t work one arm/leg/side of body, working the other does actually help that other side, so that’s what I’m doing until I can start working the other
Workout log 11/19/24 1 arm*
DB overhead extensions 20 3x12
Hoist low row 60 1x12 2x10
MTS leg extensions 60 3x15
Arsenal donkey calf 260 5x15
Hoist inner thigh 7 (52) 3x12
Reverse pec deck 50 3x12
Swiss ball crunch 3x25
53:41
Workout log 12/3/24 1 arm*
DB full rom lateral raise 12.5 1x12 1x10 1x7
DB overhead tricep extension 22.5 3x10
Hoist Bayesian curl 50 1x12 1x10 40 1x10
Seated hammer preacher curl 25 1x8 22.5 1x10 1x8
MTS leg extension 70 1x15 1x13 60 1x15
LF Seated leg curl 110 3x10
Arsenal donkey calf 260 5x15
54:53
Workout log 12/6/24 1 arm*
Hoist low row 60 2x12 1x9
Hoist lat pulldowns 50 2x10 1x9
Pec deck 75 3x12
Reverse pec deck 55 3x12
MTS chest press 60 2x10 1x8
LF prone leg curl 110 1x10 1x8 1x7
LF hip abduction 90 1x15 110 2x15
Hoist inner thigh 7 (52) 3x12
46:36
