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 7/6/24
Icarian leg press 450 1x6 1x5 360 1x10
Cable Bayesian curl 50 2x12 1x10
Cable overhead tricep ground 70 2x12 1x7
Hoist face pulls hands up 100 3x12
HS incline 90 3x10
DB lateral raise 25 2x10 1x9
LF bicep curl 95 2x10 1x7
Omitted 8th exercise
50:08
Workout log 7/7/24
Hoist close grip lat pulldown 145 2x8 1x6
HS V squat 220 3x10
Barbell press 95 1x10 1x6 1x7
Hoist standing calf 180 4x15 1x12
Prone leg curl 110 2x8 (inside/back left knee)
Cybex lateral raise 80 2x12 1x8
Pec deck 145 2x12 1x10
Omitted 8th exercise
50:49
Workout log 7/9/24
Hack Slide 220 3x10
Cable single arm tricep extension no handle 40 3x10
MTS leg extension 70 2x15 1x13
Hoist mid row 12 (194) 3x12
Seated leg curl 110 1x8 90 2x12
MTS decline press 70 1x6 50 1x12 1x15
Pull ups 1x8 1x6 1x4
Arsenal donkey calf 220 1x20 260 4x15
48:44
Workout log 7/12/24
Precor leg press 360 3x10
Hoist cable Bayesian curl 50 2x12 1x10
Hoist cable ground tricep extension 70 2x12 1x9
Hoist face pull hands up 110 2x12 1x10
DB lateral raise 25 3x10
Seated alternate arm db curl 30 1x10 1x9 1x8
Incline bench press 115 1x6 2x8
45:51
Workout log 7/15/24
V Squat 230 3x10
EZ bar front high raise 30 1x10 2x8
Hoist lat pulldown 130 1x8 1x7 115 1x9
Full ROM lateral raise 10 1x10 1x8 1x7
Cable crunch 80 1x12 100 2x12
Hoist prone leg curl 108 1x5 88 2x10
Hoist pec fly 225 2x10 1x8
Leg press calf press 180 5x15
1:09:37
Workout log 7/25/24
Hack Slide 230 1x10 1x7 1x8
Cable single arm tricep extension no handle 40 1x12 1x9 1x8
HS decline press 100 1x12 2x8
LF seated leg curl 95 1x12 2x10
Hoist mid row 13 (204) 2x12 1x9
MTS leg extension 70 1x12 60 1x13 1x10
Arsenal donkey calf 280 4x15 1x12
Pull-ups 1x7 2x5
52:46
Workout log 7/26/24
Leg press (yoga block) 410 1x7 1x7 (no block) 1x6 (block)
Hoist Bayesian curl 50 2x12 1x8
Hoist cable overhead tricep ground 70 1x12 2x10
Hoist Cable cross body lateral raise 20 1x10 2x8
Incline bench 115 3x8
LF biceps curl (slow negs) 80 2x10 1x8
Reverse pec deck 70 1x10 2x8
Omitted 8th exercise
51:19
Workout log 7/29/24
Hoist lat pulldown 115 1x10 1x8 100 1x9
Full rom DB lat raises 10 1x10 1x7 7.5 1x9
Cable rope crunch 100 1x12 110 2x12
Hoist pec fly 225 1x10 1x9 205 1x7
Hoist prone leg curl 88 1x8 1x10 1x8
Hoist standing calf 180 5x12
V Squat 230 3x10
Omitted 8th exercise
54:25
Workout log 7/3”/24
Cable single arm extension no handle 40 1x12 1x9 1x8
Hack slide 230 3x8
HS decline 100 1x12 2x10
Hoist mid row 13 (204) 3x12
LF seated leg curl 95 2x10 1x7
LF leg extension 115 3x12
Arsenal donkey calf 280 5x15
Pull-ups 2x6 1x4
54:33
Workout log 8/2/24
45 Super seated leg press 250 3x10
Cable Bayesian curl 50 2x12 1x10
Hoist V grip tricep pressdown back pad 50 3x10
Hoist cable cross lat raise 20 2x10 1x9
Incline Bench 135 3x6
LF bicep curl slow negs 80 2x10 1x8
Reverse pec deck 70 2x10 1x8
Roman chair leg lifts 3x15
58:52
Workout log 8/7/24
Lat pulldown 120 1x12 1x10 1x9
Hoist standing calf 180 5x12
Full ROM DB lat raise 10 2x10 1x7
Hoist pec fly 225 1x10 1x7 205 1x10
Swiss ball crunch 1x25 3x20
LF Seated leg curl 95 2x10 80 1x10
Squats 135 1x4 (right shoulder)
Omitted 8th exercise
50:13
Workout log 8/8/24
Hack Slide 230 3x10
Hoist cable single arm extension no handle 40 2x10 1x8
MTS decline press (omitted right shoulder)
MTS leg extensions 70 2x15 1x8
Pull-ups 1x8 1x5 1x3
Hoist prone leg curl 88 2x10 1x9
Arsenal donkey calf 280 3x15 2x13
Hoist mid row 14 (215) 3x12
48:22
Workout log 8/11/24
V Squat 240 3x10
Hoist Bayesian curl 50 2x12 1x9
Hoist cable overhead tricep 70 2x10 1x7
Hoist cable cross lat raise 20 2x8 1x7
HS incline 90 1x10 1x7 45 1x20
Reverse pec deck 70 1x12 1x10 1x9
LF biceps curl 80 2x12 1x8
Roman chair leg lifts 3x15
56:55
Workout log 8/12/24
45 super seated leg press 250 3x10
Underhand cable lat pulldown 120 3x10
Full ROM DB lat raises 10 1x10 1x9 1x7
LF seated leg curl 105 1x10 1x9 90 1x10
Hoist shoulder press 7 (83) 3x10
Hoist pec fly 225 1x12 1x9 205 1x9
Hoist standing calf 180 2x15 2x11 1x10
Cable rope crunch 110 3x15
1:08:29
Workout log 8/15/24
Hack slide 240 3x10
HS decline press 100 3x12
Hoist cable single arm extension 40 1x10 1x6 30 1x9
Hoist cable row 130 3x12
MTS leg extensions 70 1x15 1x13 60 1x11
Hoist prone leg curl 88 3x10
Pull-ups 1x8 1x5 1x4
Hoist standing calf 180 omitted taken
52:54
Workout log 8/17/24
Hoist Bayesian curl 50 2x12 1x10
Hoist cable overhead tricep 70 1x12 1x10 1x8
V squat 250 3x10
Hoist cable cross lat raise 20 (shoulder pain omission)
DB squeeze press 35 3x12
Reverse pec deck 70 2x12 1x10
LF bicep curl 80 (slow negs) 2x12 1x8
Roman chair leg lifts 3x15
51:09
Workout log 8/19/24
Cable lat pulldown 120 1x12 2x10
LF seated leg curl 100 1x10 1x9 90 1x8
Precor leg press 450 1x6 360 1x10 1x7
Full ROM DB lat raises 10 2x10 1x8
Hoist standing calf 180 1x15 4x12
MTS shoulder press 70 3x12
Pec deck 145 1x12 1x7 130 1x8
Cable rope crunch 120 3x15
54:33
Workout log 8/20/24
Hack slide 250 3x10
Hoist cable single arm extension no handle 40 1x10 1x9 30 1x9
Hoist cable low row 145 3x10
HS Iso lateral wide chest 105 3x12
Hoist prone leg curl 88 3x10
MTS leg extensions 70 2x15 1x12
Seated calf press 90 2x15 2x13 1x15
Pull-ups 1x7 1x5 1x4
1:00:59
mia for four day
will comeback claiming snowboard
Workout log 8/25/24
V squat 260 3x10
Hoist cable overhead tricep 70 1x12 1x10 1x8
Hoist Bayesian curl 50 1x12 1x10 1x9
DB squeeze press 45 3x10
BM Biceps curl 85 1x10 1x8 70 1x9
Roman chair leg lifts 3x15
Reverse pec deck 70 2x12 1x10
Omitted 8th exercise
47:23
Workout log 8/26/24
Cybex leg press 360 3x10
Hoist lat pulldowns 130 2x10 1x7
Full rom DB lateral raise 10 2x10 1x7
Prone leg curl 110 3x8
LF shoulder press 70 3x10
Horizontal calf 210 4x15 1x13
Hoist pec fly 225 1x10 1x8 205 1x8
Swiss ball crunch 4x25
58:14
Workout log 8/28/24
Hoist Single arm tricep extension no handle 40 1x10 1x9 30 1x10
Hack slide 260 3x10
HS iso lateral wide chest 115 2x10 1x6
Hoist cable low row 145 1x12 2x10
Matrix seated calf 90 5x12
Hoist seated leg curl 7 (133) 3x10
Pull-ups 1x8 1x5 1x4
MTS leg extensions 70 1x15 1x13 1x12
56:48
Workout log 9/4/24
V Squat 270 3x10
HS iso lateral incline 90 1x10 1x9 1x8
Hoist Bayesian curl 2x12 1x9
Single arm DB overhead tricep extensions 17.5 1x15 1x12 1x11
Seated alternate arm DB preacher curl 30 1x8 1x7 25 1x7
Reverse pec deck 70 2x12 1x9
Roman chair leg lifts 1x20 2x15
52:46
Workout log 9/7/24
45 degree super seated leg press 270 3x10
Hoist lat pulldown 130 1x10 1x8 115 1x8
Full rom db lat raise 10 1x10 1x9 1x7
Hoist standing calf 180 1x15 4x12
MTS shoulder press 70 3x12
Prone leg curl 110 3x8
Pec deck 145 1x12 2x10
Swiss ball crunch 3x25 1x20
1:05:17
Workout log 9/9/24
Hack slide 270 1x6 2x8
Hoist single arm tricep extension no handle 40 2x10 1x8
HS iso decline 115 3x10
Matrix seated calf press 110 2x12 1x9 90 1x11 1x12
Hoist cable low row 145 1x12 1x10 1x7
MTS leg extensions 70 2x15 1x12
LF seated leg curl 90 (?) 1x8 2x10
Pull-ups 1x7 2x4
52:53
