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 5/6/24
Bulgarian SS DB 60 1x10(L) 1x6 (R) 2x8
Hoist behind back lateral raise 40 1x8 30 2x10
Hoist lat pulldown 145 1x4 130 1x10 1x8
Hoist pec fly 225 2x10 1x6
LF horizontal calf 210 5x15
Hoist prone leg curl 88 3x8
HS MTS shoulder press 95 2x10 1x6
Swiss ball crunch 2x25 2x20
1:04:49
Workout log 5/7/24
HBBS 275 1x5 1x4 1x5
Hoist single arm tricep extension no handle 40 2x10 1x7
Hoist low row 145 3x10
Hoist standing calf 180 3x15 1x12 1x11
MTS leg extension 90 3x10
Hoist seated leg curl 9 (167) 3x10
Hoist chest press 10 (190) 3x10
Pull-ups 1x7 1x6 1x5
1:04:04
Workout log 5/9/24
40 degree leg press 500 1x4 450 1x8 1x5
Bayesian cable curl 50 2x12 1x9
HS iso lateral incline press 90 3x10
Hoist face pulls 120 3x12
Seated DB lateral raise 22.5 3x10
LF tricep extension 80 3x10
BM biceps curl 70 1x12 85 1x10 1x8
Omitted 8th exercise
46:40
Workout log 5/12/24
Bulgarian SS DB 60 3x8
Hoist cable lateral raise 40 1x8 30 2x10
Hoist lat pulldown 130 2x8 1x6
Hoist pec fly 225 2x10 1x7
MTS shoulder press 95 1x8 1x7 80 1x9
Omitted last 3 exercises
36:00
Workout log 5/13/24
HBBS 285 2x3 (trash reps) 225 1x5
Hoist single arm tricep extension no handle 40 2x10 1x8
Hoist low row 145 2x10 1x8
LF seated leg curl 130 1x5 120 1x7 110 1x8
MTS leg extensions 90 1x12 2x10
Hoist chest press 11 (p205)1x10 1x8 1x6
Pull ups 1x10 2x5
Hoist standing calf 180 2x15 1x12 1x13 1x12
1:02:19
Workout log 5/18/24
40 degree leg press 470 2x6 450 1x5
Cable Bayesian curl 50 2x12 1x9
HS iso lateral incline 90 1x12 1x10 1x8
Hoist face pulls 135 2x10 1x8
DB seated lateral raise 25 3x10
LF biceps curl 80 2x12 1x10
LF tricep extension 80 3x12
Omitted 8th exercise
44:46
Workout log 5/20/24
Bulgarian split squats DB 60 3x10
Cable behind back lateral raise 40 1x8 30 2x10
Hoist lat pulldown 130 2x8 1x7
MTS shoulder press 95 2x8 1x6
LF horizontal calf 210 2x15 3x13
Prone leg curl 125 2x8 1x6
Hoist pec fly 225 2x10 1x7
Swiss ball crunch 2x25 2x20
1:02:23
Workout log 5/27/24
HBBS 285 1x4 2x3
Cable single arm tricep extension no handle 40 2x10 1x7
Hoist low row wider grip 145 1x10 1x7 130 1x10
MTS leg extensions 90 2x12 1x8
Hoist seated leg curl 10 (183) 1x8 9 (167) 2x10
HS MTS chest press 100 1x4 90 2x8
Hoist standing calf 180 1x15 2x12 1x10 1x11 (hold at bottom reps)
Pull-ups 1x9 2x6
59:44
Workout log 5/28/24
BM 40 degree leg press 450 1x8 1x7 1x6
Hoist Bayesian curl 50 2x12 1x9
Hoist face pulls 135 2x10 1x8
Seated DB lateral raise 22.5 3x12
HS iso lateral incline 90 1x12 1x9 1x7
LF tricep extension 85 3x10
Cable EZ curl bar 80 3x10
Side planks 3x45
1:00:15
Workout log 5/31/24
Hoist cable behind back lateral raise 40 1x10 30 2x10
Hoist lat pulldown 130 2x10 1x8
Hoist pec fly 225 3x10
MTS shoulder press 2x8 1x7
Prone leg curl 125 2x8 1x6
LF Horizontal calf 210 3x15 2x13
Swiss ball crunch 3x25 1x20
Omitted Bulgarian SS (no space)
47:29
one of my favorite sequences
diastolic is the rest of me
systolic is the rest of me
if you think that's how i frolic
how can duplicity be metabolic
what happened to the calorie reports and random number trivia?
Section 3214. Student placement, suspensions and transfers.
1. School delinquent. A minor under seventeen years of age, required by any of the provisions of part one of this article to attend upon instruction, who is an habitual truant from such instruction or is irregular in such attendance or insubordinate or disorderly or disruptive or violent during such attendance, is a school delinquent.
I just don’t want to be bothered with posting calorie counts every day.
At the moment Im at 1578 but we will be going higher
Workout log 6/3/24
HBBS 285 1x5 2x4
Cable single arm tricep extension no handle 40 3x10
Hoist standing calf 180 (pause reps) 1x15 3x12
MTS leg extension 90 1x12 2x10
Hoist leg curl 9 (167) 1x6 8 (152) 2x10
Hoist chest press neutral grip 8 (160) 1x10 9 (175) 2x10
Wide grip pull-ups 1x5 1x4 1x5
Omitted low cable row
1:03:12
Workout log 6/4/24
BM 40 degree leg press 450 3x8
Cable Bayesian curl 50 2x12 1x10
Seated DB lateral raise 25 2x12 1x9
Hoist face pulls 135 1x10 1x8 1x9
Precor flat tricep extension 40 1x10 1x12 50 1x12
Cable rope handle hammer curl 90 1x12 1x10 1x8
Side planks 3x45
Omitted HS incline press (taken)
57:27
Workout log 6/8/24
Bulgarian split squats 60 1x10 1x8
Cable behind back lateral raise 40 1x10 30 1x12 1x10
Pec Deck 160 2x12 1x10
MTS shoulder press 90 2x8 1x4
Lat pulldown underhand 130 2x10 1x8
Horizontal calf 210 2x15 1x12 1x13 1x15
Swiss ball crunch 3x25 1x20
Omitted prone leg curl (taken)
53:48
Workout log 6/10/24
Cable single arm tricep extension no handle 40 3x10
Hoist low row 145 3x10
MTS decline press 80 1x6 70 2x10
LF seated leg curl 130 1x8 1x6 115 1x8
MTS leg extensions 90 1x12 2x10
Wide grip pull-ups 1x6 2x3
HBBS 225 3x5 (right hip)
Hoist standing calf (pause reps) 180 3x15 1x10 1x11
1:06:30
Workout log 6/11/24
BM leg press 470 3x8
Hoist Bayesian curl 40 3x12
Seated DB lateral raise 25 3x12
HS incline 90 2x10 1x8
Bent over DB rear delts 10 1x12 12.5 2x12
Hoist overhead rope tricep extension 50 3x10 (right shoulder)
Standing alternate arm DB hammer curls inward 30 2x12 1x9
Roman chair leg lifts 3x15
53:47
Workout log 6/13/24
Precor hack slide 180 3x10
Lat pulldown underhand 140 2x10 1x8
Hoist pec fly 225 1x12 1x10 1x7
MTS shoulder press 85 3x10
Cybex lateral raise 70 2x10 1x9
Prone leg curl 110 2x10 1x7
Swiss ball crunch 4x25
Omitted calf
57:37
Workout log 6/17/24 (24 hr)
HBBS (depth) 225 1x8 1x7 1x6
Hoist chest press 10 (190) 2x10 1x7
LF leg extension 145 1x15 1x14 1x11
LF seated leg curl 115 1x12 1x11 1x9
Hoist Cable single arm tricep extension no handle 40 2x10 1x7
Hoist low row 145 2x10 1x7
Pull-ups 1x5 2x4
Hoist rotary 4 (172) 1x15 5 (206) 4x15
59:38
Workout log 6/18/24 (24 hr)
Angled leg press 470 3x8
Hoist Bayesian curl 50 2x12 1x9
Hoist face pull hands up 60 1x12 80 1x12 100 1x12
Hoist cable overhead tricep floor 70 3x10
Seated DB lateral raise 30 1x10 25 2x12
Leaning concentration curl 30 2x10 1x9
HS incline 90 2x10 1x7
Roman chair leg lifts 3x15
58:02
Workout log 6/20/24
Hoist underhand lat pulldown 145 3x8
Hoist standing calf 180 2x15 2x13 1x11
Precor hack slide 200 3x10
Prone leg curl 110 foot 2x10 1x5
Cybex lateral raise 70 2x10 1x13
MTS shoulder press 85 2x12 1x8
Pec deck 150 2x12 1x8
Bird dogs 3x10
59:24
Workout log 6/24/24
Cable single arm tricep extension no handle 40 2x10 1x8
HBBS 275 2x3 (back/hip popped)
Hoist low row machine 10 (173) 1x12 11 (183) 2x12
(Hip/back pain got too bad)
29:48
Workout log 6/27/24
Squat press 450 3x8
Hoist Bayesian curl 50 2x12 1x8
Hoist face pulls hands up 80 1x12 90 2x12
Hoist cable overhead tricep floor 70 1x12 1x10 60 1x9
HS Incline 90 1x10 1x8 1x9
DB lateral raise 30 1x6 25 1x10 1x12
HS MTS bicep curls 30 1x12 40 2x12
Omitted abs exercise for SI exercises
52:52
Workout log 7/1/24
HS V Squat 200 3x10
Lat pulldown 140 1x8 1x7 120 1x10
Hoist standing calf 180 1x15 1x12 1x13 2x12
Cybex lateral raise 80 3x10
Hoist prone leg curl 108 2x8 1x5
MTS shoulder press 85 2x12 1x8
Swiss ball crunch 2x25 1x15 1x17
Hoist fly 225 1x12 1x9 1x7
1:00:41
Workout log 7/2/24
Hack Slide 210 3x10
Cable single arm tricep extension no handle 40 2x10 1x8
Hoist low row 145 1x12 1x9 1x8
Hoist chest press 9 (175) 1x12 10 (190) 2x10
Hoist seated leg curl 8 (152) 3x10
LF Seated leg extension 145 1x15 2x12
Pull-ups 1x8 1x5 1x4
Cybex Eagle calf 210 5x12
52:04
