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 1/4/24
Power Squat 370 2x8
HS iso lateral incline 80 2x12 1x9
Cable bayesian curl 50 2x12 1x7
Cable ground rope tricep extension 70 1x12 1x9 1x8
Face pulls (cable) 130 1x12 1x10 120 1x10
Seated DB lateral raise 20 3x10
Single arm preacher hammer curl 25 1x12 1x10 1x8
Side planks 3x45
1:03:46
Workout log 1/6/24
DB Bulgarian SS 55 1x10 1x7 1x8
Cable behind back lateral raise 30 2x10 1x8(R) 1x7(L)
HS iso lateral low row 80 3x8
Hoist pec fly 205 2x10 1x8
LF prone leg curl 125 2x8 1x6
LF Horizontal calf 190 5x15
Hoist shoulder press 9 (97) 3x10
Swiss ball crunch 4x20
1:13:59
Workout log 1/8/24
HBBS 225 1x8 1x6 1x5
Iso lateral wide chest 100 3x12
Hoist low row - omitted for back/ribcage issue
Hoist tricep extension flat bar 110 1x7 100 2x8
MTS leg extension 85 2x12 1x10
Pull ups 1x8 1x6 1x5
LF Seated leg curl 120 3x8
Hoist Standing calf 180 3x15 1x13 1x12
1:08:10
Workout log 1/9/24
Squat press 500 3x6
Cable Bayesian curl 50 2x12 1x8
Cable ground rope tricep extension 70 2x12 1x10
Hoist face pulls 135 2x10 1x8
HS iso lateral incline 80 2x12 1x6
Seated DB lateral raises 20 2x12 1x10
Seated DB hammer preacher curl 25 1x12 1x10 1x7
Omitted planks (ribcage back issue)
52:19
Workout log 1/13/24
DB Bulgarian SS 55 3x10
HS iso lateral DY row 80 2x8 1x6
Cable behind back lateral raise 30 2x10 1x6
Hoist pec fly 205 3x10
LF Prone leg curl 125 2x8 1x6
LF horizontal calf 210 5x15
MTS shoulder press 80 3x10
Roman Chair leg lift 3x15
1:03:00
Workout log 1/16/24
HBBS 275 2x4 1x3
HS iso lateral wide chest 115 3x12
Hoist low row 130 3x10
Hoist cable tricep extension flat bar 100 1x12 1x10 1x8
MTS leg extension 85 1x10 2x12
LF seated leg curl 125 3x8
Pull ups 1x8 1x6 1x4
Hoist standing calf 180 5x15
1:16:38
Workout log 1/22/24
Cybex leg press 450 2x8 1x6
Hoist cable Bayesian curl 50 2x12 1x8
Cable ground rope tricep extension 70 2x12 1x10
Hoist face pulls 135 2x12 1x10
HS iso lateral incline 80 2x12 1x9
Seated DB lateral raise 20 2x12 1x10
Seated DB hammer preacher 30 2x10 1x6
Side planks 45 3x45
1:08:50
Workout log 1/23/24
Plate lunges 25 3x15
HS iso lateral DY row 80 3x8
Hoist cable behind back lateral raise 30 2x10 1x8
Hoist pec fly 205 2x12 1x7
MTS shoulder press 85 2x10 1x7
LF horizontal calf 230 5x15
Swiss ball crunch 4x20
Omitted LF prone leg curl (taken)
57:09
Workout log 1/25/24
Hoist low row 130 3x12
HBBS 275 1x5 2x3
HS iso lateral wide chest 120 2x12 1x8
Cable tricep extensions rope 90 1x10 1x8 70 1x10
Technogym seated leg curl 100 1x8 1x10 1x8
LF leg extensions 145 3x12
Pullups 1x9 1x7 1x5
Hoist standing calf 200 2x15 1x12 1x13 1x12
1:09:01
Workout log 1/27/24
45 leg press 270 3x8
Hoist cable Bayesian curl 50 2x12 40 1x10
Hoist face pulls 135 1x12 1x9 120 1x10
HS iso lateral incline 80 3x12
Skull overs 40 3x10
Menno concentration curl 25 2x12 1x10
Seated DB lateral raise 20 2x12 1x10
Omitted side planks (worthlessness)
55:44
Workout log 1/30/24
Plate lunges 45 3x15
Hoist behind back lateral raise 30 1x12 2x10
HS iso lateral DY row underhand 80 3x8
LF prone leg curl 125 3x8
Hoist pec deck 205 3x12
LF horizontal calf 235 5x15
MTS shoulder press 85 3x10
Swiss ball crunch 4x20
57:25
Workout log 2/1/24
HBBS 225 1x6 245 1x5 275 1x3
HS iso wide chest 125 1x12 1x10 1x9
Alternate arm DB raised extensions 20 3x10
MTS leg extensions 85 1x10 1x12 1x10
LF seated leg curl 125 1x8 1x6 110 1x8
Pull-ups 1x9 2x5
Hoist standing calf 200 2x14 1x11 180 1x12 1x13
Omitted hoist row
1:03:54
Workout log 2/3/24
45 leg press 290 3x8
Cable Bayesian curl 50 2x12 1x10
HS iso lateral incline 80 2x12 1x9
Hoist face pull 135 1x12 2x10
Seated DB lateral raise 20 2x12 1x10
Skull overs 40 3x12
Leaning concentration curl 30 2x10 1x7
Side planks 3x45
1:09:36
Workout log 2/4/24
DB Bulgarian SS 50 3x10
HS iso lateral DY row underhand 80 1x10 2x8
Cable behind back lateral raise 30 2x10 1x8
LF prone leg curl 130 3x8
Technogym shoulder press 80 1x12 90 2x10
Hoist pec fly 205 2x10 1x8
Angled seated calf 80 1x15 90 2x12 1x11 1x15
Swiss ball crunch 4x20
1:12:04
Workout log 2/7/24
Hoist low row 145 2x10 1x8
Single arm cable extension no handle 40 2x10 1x8
HS iso lateral wide chest 125 1x12 2x10
LF leg extension 160 3x10
HBBS 275 2x3 1x2
Omitted leg curl, pull-ups, standing calf
43:51
Workout log 2/10/24
Squat press 500 2x8 1x7
Cable Bayesian curl 50 2x12 1x8
Hoist face pull 135 1x12 1x10 120 1x12
DB seated lateral raise 20 2x12 1x10
Leaning concentration curl 30 1x10 1x8 1x6
MTS chest press 80 1x12 1x10 1x9
LF tricep extension 70 3x12
Omitted side planks
53:21
Workout log 2/13/24
DB Bulgarian SS 55 3x10
HS Iso lateral DY row underhand 80 2x10 1x7
Hoist cable behind back lateral raise (2 handed row grip) 1x10 (L) 9 (R) (reg grip) 2-3rd sets 2x10
MTS shoulder press 85 3x10
LF prone leg curl 135 1x8 1x6 125 1x8
Horizontal calf 240 5x15
Swiss ball crunch 4x20
Omitted hoist fly (taken)
1:01:41
Workout log 2/14/24
HS iso lateral decline chest 125 2x10 1x7
HBBS 275 2x5 1x3
Hoist low row 145 3x10
Hoist single arm cable extensions no handle 40 2x10 30 1x10
LF seated leg curl 125 3x8
MTS leg extension 85 3x12
Pull-ups 1x8 2x6
Standing calf raise 200 1x15 1x13 180 1x15 2x13
1:13:31
Workout log 2/18/24
MTS Incline Press 80 3x12
Hoist Bayesian curl 50 3x12
Hoist face pulls 135 3x10
Squat press 500 3x8
DB seated lateral raise 20 2x12 1x9
Leaning concentration curl 30 1x12 2x10
LF triceps extension 80 3x12
Omitted side planks (shoulder/back knot)
1:03:41
Workout log 2/20/24
DB Bulgarian SS 55 1x10 (R) 1x7 (L, balance) 1x10 1x7
HS underhand DY row 80 2x10 1x7
Cable behind back lateral raise 30 3x10
Hoist pec fly 205 3x10
MTS shoulder press 90 3x8
Horizontal calf 250 5x12
LF prone leg curl 135 1x7 125 1x5 110 1x8
Swiss ball crunch 4x20
1:04:38
Workout log 2/22/24
HBBS 275 3x5
HS iso lateral decline 125 2x10 1x8
Hoist cable low row 145 1x12 2x10
Cable single arm tricep extension (no handle) 40 2x10 1x6
LF leg extension 160 2x12 1x10
Hoist seated leg curl 9 (167) 3x10
Hoist standing calf 200 2x15 2x12 180 1x12
Omitted pull-ups (time constraints)
1:01:53
Workout log 2/24/24
Squat press 520 3x8
HS incline press 90 3x10
Hoist Bayesian curl 60 1x12 1x10 1x7
DB seated lateral raise 20 3x12
Leaning concentration curl 30 1x10 1x7 1x6
Precor angle tricep extension 80 3x10
Side planks 3x45
Reverse pec deck 85 2x12 1x9
1:10:59
Some hours snowboarding, some drinking
Workout log 2/29/24
Bulgarian SS 55 2x10 1x8
Cable behind back lateral raise 30 3x10
LF pec deck 145 3x12
Hoist mid row 10 (173) 3x10
MTS shoulder press 90 3x8
LF Horizontal calf 250 5x15
Swiss ball crunch 1x25 3x20
Omitted prone leg curl (taken)
58:10
