Kali's Michael Meyer's Workout

[KALIMAN91]

This is the 2nd year in a row we didnt get any trick or treaters??????

I always go all out with the best candy bars but for some reason i didnt see many kids out at all. Even 3 years ago i think we only got maybe 10-12 kids.
Now i am stuck with 4 bags for chocolate :( This could be trouble!

[Original Poster]

This is the 2nd year in a row we didnt get any trick or treaters??????

I always go all out with the best candy bars but for some reason i didnt see many kids out at all. Even 3 years ago i think we only got maybe 10-12 kids.
Now i am stuck with 4 bags for chocolate :( This could be trouble!


Take them to work and put in bowl for coworkers to eat.
I do this with alot of the candy my kids get that they don't care for.
it's amazing how quickly it goes at my work. These people eat so much crap, I can always count on them to rid me of it each year. LOL

[jaguarr]

^^^
I do the same thing with left over candy, Chi. The big problem? When the candy runs out and now the coworkers have developed a Pavlovian response to hearing a wrapper and automatically come to your cube and get all disappointed when you don't have anymore candy for them.

Great workout, Kali!

jag

[KALIMAN91]

11/2/06 Tri's
Skipped shoulders

EZ bar Skull crushers
50X12X2
75X10
135X7
135X6
125X8
125X8

Weighted Dips
BW+80X8
BW+80X7
BW+80X6
BW+45X12
BW+45X11

Cable Pressdowns
110X13
120X7
110X12

30 Minutes of cardio

I think after tomorrow i am taking some time off. I really dont want to but i gotta let my neck heal.
I am gonna take a week off from all lifting and then see how it goes. Although i am thinking i may need to take off more.I might just do low body workouts after a week off.And just keep my cardio everyday.
It sucks because it takes me a few weeks to get into a routine. And taking time off will make it very difficult to get the motivation back to get up @ 4am for the gym.
Its just second nature right now so its gonna be hard.

Whinning done!
Have a great day everyone!

[KALIMAN91]

BW Squats
25X3


Plates loaded Squat Press(Cybex)
290X15
400X10
600X14
600X14
600X12
600X12
690X9


Walking Lunges
100X18
100X18
100X18

Leg Curls
105X12
105X12
105X11
105X9

Nice workout. Added a few reps here and there.
I will post my measurements in a few minutes.

[KALIMAN91]

Sept 22nd
Weight: 215
BF:19.9
LBM:172.21
BF IN LBS:42.79


Nov 3rd (6 Weeks)
Weight: 208
BF:18.0
LBM: 170.56
BF IN LBS:37.44

Difference from last week
Weight: 1 lb loss
BF: .3% loss
LBM:.19 loss :(
BF IN LBS: .81 loss

Total Losses After 6 week
Weight loss: 7lbs
BF:1.9%
LBM: lost 1.56
BF IN LBS:5.35

Not bad considering the limited cardio i did all week and going on a drinking binge Fri for the World Series.
I am taking a week off and then i will see how i feel but i may end up taking 2 or even 3 off to hopefully get rid of the pain in my disc.
I will continue with my cardio every morning in hopes of continuing the bf loss but we will see i dont wanna lose anymore LBM then i already am.

[KALIMAN91]

Well after a week off i feel ok.Not alot better But i ordered a traction machine lastweek but still havent received it. Hopefully I get it today.
Did cardio every morning but no lifting. And I am going to take another week off and see how i feel.
Just figured I would check in so you guys didnt think i was being lazy. :)

[KALIMAN91]

Started using a traction machine on Friday and it has help some. Well enough to where i went to the gym this morning.My neck isnt nearly as sore but my back it still bothering me. But this should releive as my neck gets better.

Vbar Pulldowns
100X15
150X10

Vbar Pullups
BWX7
BWX7
BW7

Hammer Strength Rows
135X10
160X10
160X10
160X10

Magnum Pull downs
200X10
200X10
200X9

30 minutes of cardio

After 2 weeks off i lost alot of strength. My bi's are screaming right now.
It was nice to get back into the gym though. I was going crazy.

[pastorgbc]

Welcome back to the gym. You'll be back to normal in no time.

Ray

[ChocoChick]

Hey Kali, welcome back. A traction machine? :eek:

[KALIMAN91]

Thanks pastor!

This traction machine clips on top of a door and has two pulley at the top. One one end of the rop is a bag you can full with water up to 20lbs and the other end i strap to my head.

http://www.medexsupply.com/list-product_info-p-Drive_Cervical_Traction_Set-pid-1931.html

[KALIMAN91]

Chest

Incline BB
135X15X2
185X10
225X10
225X10
225X9
225X9
225X8
275X4

DB Flat
90X6
90X6
90X6

Dips
BWX15
BWX14
BWX12
BWX10

Today is supposed to be a nice day in the mid 60's so i decided i would do my cardio this afternoon to enjpy the weather.
My tri's are fried. They really limited the amount of reps and weight i could handle. But this is expected with a 2 week break.No real problems with the workout as far as neck pain.So i hope this continues.

[KALIMAN91]

Bi's Ab's and Calves

Standing BB curls
40X15X2
75X10
95X10
95X10
95X10
95X9
95X8

Incline Db Curls
30'sX10
30'sX10
30'sX10
30'sX10

Hammer Curls
40'sX10
40'sX10

Seated Calf Raise
125X12
125X12
125X12
125X10
125X10

Sled Calf Raise
450X15
450X15
450X12

Decline situps
15,15,15,15,15

Weighted cable crunches
180X15
180X15
180X15

Cardio will be done this afternoon.

[ChocoChick]

Happy Thanksgiving, Kali. :) Here's to your first big holiday as a married man. ;)

[KALIMAN91]

Why not pick up where i left off.:)

Long story i will get into later today if any remembers me or is interested. But i am off to the gym i will try and et back into posting my routine again.

Godd to be back!

[ChocoChick]

Why not pick up where i left off.:)

Long story i will get into later today if any remembers me or is interested. But i am off to the gym i will try and et back into posting my routine again.

Godd to be back!

Hey Kali - I remember you (I used to be dbflgirl). How are you? How is married life treating you? Welcome back!

[KALIMAN91]

Hey Kali - I remember you (I used to be dbflgirl). How are you? How is married life treating you? Welcome back!

HEY, How are ya? I'm great married life isnt bad at all actually the same as it was the previous 10 years. LOL

[KALIMAN91]

Well my neck and back issues are still there. No change at all. Took some time off last Jan and just did cardio a few times a week didnt help then cut out cardio in Feb and it didnt seem to help. Started back lifting in March and it didnt seem to affect my back so i just kinds went thru the motions for a few months. Just showed up and did whatever i felt like didnt log anything did push myself just went so i didnt get into bad habits diet/weight wise.
I have been swinging between 230 and 205 the last year. Right now i am around 218 or so and started logging my workouts the last 5 weeks.
My old doctor left my network so i went looking for a new one and actually ended up changing insurance companys as well. Found a new Doc who referred me to a specialist who after a consultation told me the heriated disk isnt to bad actually. But the fluid/jelly that is in your disks usually starts drying up as you age and usually starts in the low back but for some reason its starting in my upper back.Said i am backwards. Told her thats the story of my life. lol
Did some tests and mentioned that there are some smaller muscles i beleive she mentioned a Rhomboid(sp) that are weak and forcing me to compensate elsewhere causing the pain in my upper back/lower traps and shoulder blades.
So i am now back in rehab again this week and we will give it another shot to patch me up again.
So i kinda lost me motivation to workout although i have continues i just never really pushed myself all year till the begining of Oct.
One thing i am happy with is that since i lost the weight 2 years ago i have kept it off even while not lifting at times and my diet is still better then 75% of the general public. No fastfoods soda's refined sugars. You know the drill.
Got my workout partner back a few weeks ago and got the motivation back although we are both taking it alittle easy not going really heavy keeping reps over 10-12+ since he is having issues with a shoulder it has worked well for us and are making gains each and every day.
I guess i will just continue posting my workout here on this thread. Should be fun to compare where i am now to last year strenght and i am also tracking my bf with the same crappy O"moran" just to give me an idea of progress.

[KALIMAN91]

30 minutes of stairs at a low to moderate pace before lifting.

Hack Squats Super Set to 1 leg leg curls
90x15x2 25x15x2
180x10 35x10
290x10 70x10
290x10 70x10
290x10 70x10

Cybex leg press 1 leg at a time
225x15
225x15
225x15

DB Lunges Super Set with Db SLDL
35'sx20 45x10
45'sx24 65x10
50'sx20 75x10

Normall do calves but tweaked my left ankle a few weeks ago running so i am taking it easy for another week and will resume doing them nextweek if it feels ok.

As far as my cardio goes.... I know doing it before lifting isnt the best time but right now this is the only time i can do it. My partner get off from work @ 5AM we normally start lifting around 5:20 or so and finish around 6:15-6:30 depending on the day. And i gotta leave by 6:30-6:40 to get back home and ready for work. So its easier for me to get to the gym @ 4:30-4:45 and get the cardio in then.Dont really wanna do a split workout right now and do cardio in the evening. So this is the only way i can fit it in right now.
Will post weight bf etc tomorrow when i take the readings.
Good to be back

[jtroster]

Glad to see you back.

[Hibiscus09]

Hi Kali! :) It's great to see you back. I'm sorry about your back issues. What kind of exercises are they making you do to strengthen your rhomboids? I always thought close grip rows or pulldowns hit the rhomboids.

LOL @ being backwards. :) I feel that way about myself also.

Nice job on the workout!

[orca]

Welcome back to the gym and the board!

[joed]

What, you again?

Welcome back to the nut house.

[ChocoChick]

Glad to hear that married life is treating you well. I am envious that you have a workout partner. I think that's great. Hopefully your injuries will get resolved soon. :) Congrats on keeping the weight off! That's a huge accomplishment.

[KALIMAN91]

Hi Kali! :) It's great to see you back. I'm sorry about your back issues. What kind of exercises are they making you do to strengthen your rhomboids? I always thought close grip rows or pulldowns hit the rhomboids.

LOL @ being backwards. :) I feel that way about myself also.

Nice job on the workout!

Thanks Hibby! If that were the case i have been doing pullup WG and close grip each workout for a long time. They are teaching my these small exercises that teach me to breath using my diaphram.I stick my chest up as high as i can and then take deep breaths without dropping my chest back down as i exhale.
Only had one appointment so far have my next fri morning.

Hey Joed! Yeah me again weaker and fatter yet the body weight.:( Actually i beleive i may have slightly more muscle mass this year compared to last. We wil see when i measure my bf tomorrow. I think i was 19.9 bf last year this time @ 215 lbs and i think this year i am possibly under 20% bf @ 218-219.

Tomorrow i have shoulders tri's and bi's.

[KALIMAN91]

30 Minutes on stairs 107 flights 402 cals burned

SOHP
45x15x2
75x10
125x 11,9,10,9>>>>>drop set 85x 9

Side Laterals SS with DB Shrugs
15x15 50x15
25x15 80x15
25x14 80x14
25x11 80x13

BB Curl SS with DB Skulls
40x12
50x12 30x12
105x11 55x7
105x9 55x7
95x10 55x7

1 Arm Preacher curl SS with Pressdowns
35x12 130x11
35x10 130x10

Db Hammer curl SS with Pressdown
40x10 130x9

BW:218
BF 19.4
Looking at aomw of my last post here last year on this thread looks like i was 215 @ 19.9 bf so looks as though i actually lost some bf and gains some muscle. :)

[jocularric]

Looking at aomw of my last post here last year on this thread looks like i was 215 @ 19.9 bf so looks as though i actually lost some bf and gains some muscle. :)
Well that can't be bad. Good job old man :D and welcome back!

[KALIMAN91]

Well that can't be bad. Good job old man :D and welcome back!

Thanks Jo.

Been busy didnt have time to record my workout on Monday or Tue.....Nice way to start my journal off i know. :(

[KALIMAN91]

Monday is a cardio and ab day. Tried running for the first time in a month and it went well.Till later in the day my ankle started acting up again. Feels little better today but no more running for another week or two and we will give it a Abs was just your basic 4 sets of 30 reps on crunches and 3 sets of 15 decline board.

[KALIMAN91]

Chest

Db Flat
45x15x2
70x10
90x10,9,7
85x10

Hammer Strength Incline
200x12,11,10,10

Weighed pushup(feet on bench) SS with Cable Fly
45 Plate+BW 12>>>>>>>> 160x12
45 Plate+BW 10>>>>>>>> 160x12
45 Plate+BW 9>>>>>>>>> 160x12

30 minutes cardio on stairs

No workout partner today he decided he wanted to booze it up Sunday night then had to work monday 5PM to 5AM and was tired and hungover so i was on my own. Had a horrible workout too first day i havent made any strength gains in 6 weeks. I actually lost strength. Chalk it up to a bad day and move on to back this morning.

I just noticed i am almost of legal age to be in the 35 and older area on BB.com lol Only 9 more months and i am offical. :)

[Hibiscus09]

Woohoo! You're getting old like the rest of us. :)

Nice job on the workout and cardio fun. I'm sorry you're partner went M.I.A. due to boozing it up. :p

Happy Wednesday!

[KALIMAN91]

Looks like i am just gonna continue to be a day behind posting everyday. lol

Back
Wide Grip Pulldowns
100X15
130X12
180X13,13,10

Close grip Pullups
BWX7,6

Hammer Strength High Rows
250X13,13,12
260X10

DB Rows
100X8,8,8

Magnum seated rows
160x14,13

25 minutes of cardio before my workout.

Have legs this morning heading out now take care everyone.

[KALIMAN91]

20 minutes of cardio to warm up

Hack Squat SS with 1 Leg Leg curls
90X15x2 >>>>>25x15
180X15>>>>>>35x15
270x13>>>>>>70x11
270x13>>>>>>70x11
270x12>>>>>>70x10

One Leg Leg presses
245x15
245x15
255x12

Db Walking Lunges SS with DB SLDL
45'sx24>>>>>>>>75x12
45'sx24>>>>>>>>75x12
45'sx20>>>>>>>>75x12


Again a day late. LOL Been so busy while at work and the last few days been looking at boats i just havent remebered to get on here. Also have therapy this morning after my workout.
Have great day everyone and a great weekend if i dont make it make to log todays workout. :)

[joed]

Enjoy the holiday Kali.