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.
103 Replies
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