Kali's Michael Meyer's Workout

**KALIMAN91** · 06-26-2006, 05:59 AM

I'mmmmmm Backkkkkkkkkkkkk!

Well its been alittle over 5 weeks since my wedding.And although i have been hitting the gym i havent been logging any workouts and just kinda going thru the motions. We had our reception 2 weeks after we got back from Mexico and then we have had 2 other weddings and another one this weekend.Throw in a float trip 2 weeks ago and my diet has been off and on. The weekends have really been my worst enemy. My diet is good during the week but then Friday night rolls around and the partying begins.But considering all the crap i have been doing on Fri and Sat i am still around 209-210 from the 205-206 i was before my wedding.
I wanting to start logging my workouts lastweek but i forgot to bring my book.(EXCUSES EXCUSES EXCUSES)
I finally got my sh!t together this morning and decided I needed to start pushing myself again and making changes i have been in spinning my wheel since March
So this week we will see where i stand as far as strength goes from the last time i was logging my routine.(March 27th) was the last chest/bi routine i logged so i will compare lost or gained reps from this workout.
I was 219lbs the last time i logged a chest and bi routine.

Incline BB Super Set with BB Curls
135X15>>>>>>>>>>45X15
135X15>>>>>>>>>>45X15
205X10>>>>>>>>>>75X10
255X6>>>>>>>>>>>105X9 Down 10lbs and 3 reps on bench 3 rep on curls
255X4>>>>>>>>>>>105X8 Down 10lbs and 3 reps on bench 2 reps on curls
225X9>>>>>>>>>>>95X9 Down 1 rep on both sets

DB Flat Super Set with Hammer curls
90'sX9>>>>>>>>>>>45'sX11 Down 10lbs on bench and 5lbs on Curls
90'sX7>>>>>>>>>>>45'sX10 Down 10lbs on bench and 5lbs on Curls
90'sX6>>>>>>>>>>>45'sX9 Down 10lbs on bench and 5lbs on Curls

Dips Super Set With Pec Deck
BW+45X6>>>>>>>>>110X11
BWX11>>>>>>>>>>>110X7
BWX10>>>>>>>>>>>110X7

DB Preacher Curl Super Set with Pushups(feet elevated on a bench)
35X10>>>>>>>>>>>>BWX15
35X8>>>>>>>>>>>>BWX13

**KALIMAN91** · 06-26-2006, 06:09 AM

I am not sure how to plan my goals. I know i want to continue dropping bf but i also really dont wanna get below 195-200lbs.
So I thought i would drop some of my cardio. I went from 8-9 sessions a week to 3-4 sessions and stopped losing weight but then i also didnt see any noticable bf loss. Now the alcohal i have been drinking on friday nights is what is causing me to not drop the bf.So I figured i will give it another couple weeks to judge since this weekend is a lost cause also.
Hopefully this helps either that or i will just have to go back to the double sessions of cardio 3-4 times a week.

But then this may cause me to lose more muscle mass then i want.
I tell you its much harder to drop the bf as you begin to get thinner. Before it was easy now i gotta really work harder mentally to plan everything out.

Well thanks for reading my riff raff rambling. I will try and post some up to date pictures later.

**jtroster** · 06-26-2006, 06:13 AM

Welcome back. We were wondering when you would surface again.

**KALIMAN91** · 06-26-2006, 06:17 AM

Originally Posted by jtroster

Welcome back. We were wondering when you would surface again.

Thanks JT!
Yeah its been alittle crazy. I have logged on here a few times but didnt wanna start a journal untill i knew i had time to post in it everyday. With the wedding and reception and all the other crap that comes along with it it has been alittle hectic.

**jtroster** · 06-26-2006, 06:21 AM

Wait until you have kids. The you will truly know the meaning of hectic

**KALIMAN91** · 06-26-2006, 06:23 AM

Originally Posted by jtroster

Wait until you have kids. The you will truly know the meaning of hectic

HAHA! No thank you! Not interested!

Maybe in a few years.

**Hibiscus09** · 06-26-2006, 07:23 AM

All the sex counts as cardio and will help sweat out some of the alcohol.

Welcome back!!

**joed** · 06-26-2006, 08:44 AM

Good to see ya Kali.

**KALIMAN91** · 06-26-2006, 08:48 AM

Originally Posted by Hibiscus09

All the sex counts as cardio and will help sweat out some of the alcohol.

Welcome back!!

We are practicing alot!

Thanks Hibby.

**KALIMAN91** · 06-26-2006, 08:49 AM

Originally Posted by joed

Good to see ya Kali.

Thanks joed!
I need the daily motivation i used to get from you guys.Alittle kick in the butt once in awhile does wonders for me.

**mom24boys** · 06-26-2006, 09:12 AM

welcome back...and yes the kids create chaos

( and insanity...but lets not go there today

Happy Monday

**ChocoChick** · 06-26-2006, 10:39 AM

It's about time you got your a** in gear, Kali. The honeymoon is over -- get back to work!!!

**KALIMAN91** · 06-26-2006, 10:46 AM

Originally Posted by dbflgirl

It's about time you got your a** in gear, Kali. The honeymoon is over -- get back to work!!!

Yeah i know i have been horrible. But i swear i didnt enjoy all the booze and food that was shoved down my throat!

There is a good thing in all of this is. And that is I learned how to cheat in moderation.Unlike before i just cheated once and figured why stop there i already ruined my week.
I think that is why i only gained 5lbs since the begining of May. That and i did manage to keep to my workout and cardio routine and i have actually felt guilty that i cut my cardio back to just 4 days a week. I may take one day and make it a double session just to make myself feel better mentally.

I do have a cardio session planned today in about 2 hours. And then its off to a Cardinals baseball game with the wifey.

BTW there was a prettyfatgirl sighting in the fat loss forum. Looks like he gained like 30+lbs in the last 2 months.
I feel sorry for her. I would love to beable to help her and share my experiences I delt with the 6 months losing all my weight but i doubt she will listen as always.

**KALIMAN91** · 06-27-2006, 05:15 AM

This will be my 3rd leg workout since like feb/march-ish. My right knee just doesnt seem to wanna heal. Although its better then it has been. I think i figured out why or how i caused the pain. I was squating with my running shoes on.Actually it was from hack squats.
And i beleive because of the way the shoe has a higher heel this was forcing me to start pushing with the balls of my feet instead of the heels.
Two weeks ago i was able to squat but i didnt go over 185. Then last week i forgot to change my shoes and i squated and i had some pain in my right knee.
This week I wore more flat soled shoes and i was able to squat although it did hurt alittle so i again didnt go over 185.
This has gotten pretty bad actually to the point i can only run in a straight line i cant make any cuts off of my right leg without it just giving out on me.I was planning on see my Doc but it is getting better so i will give it a few weeks. This has happen before and with time it went away so we will see how this goes for a few weeks.

Squats
BWX25
BWX25
135X15
185X10
185X10

Plate loaded squats Super Set with Seated calf raise
360X15>>>>>>>>>>>>>115X12
450X10>>>>>>>>>>>>>115X12
450X10>>>>>>>>>>>>>115X12
450X10>>>>>>>>>>>>>115X12

DB SLDL
35'sX15
60'sX10
60'sX10
60'sX10
60'SX12

10 minutes on a bike to help with DOMS.

The plates loaded squats dont bother my leg as much untill i go over 450 so i just stuck with these.
Short workout but I have been adding sets each week to ease my way into it without causing anymore injuries.

**jaguarr** · 06-27-2006, 08:17 AM

Don't do squats while you've been drinking, big guy!

Welcome back!

jag

**KALIMAN91** · 06-28-2006, 06:07 AM

Originally Posted by jaguarr

Don't do squats while you've been drinking, big guy!

Welcome back!

jag

LMAO! Not a good idea huh?

**KALIMAN91** · 06-28-2006, 06:12 AM

OK took my cardio outside this morning and got some extra sleep.Didnt roll outta bed till quarter after 6.So an extra hour and a half of sleep was a nice start to the day.

42 minute run this morning on an empty stomach. Today is a double session of cardio i will be doing some low intensity cardio this evening(walking dogs with Mrs. Kali).

**Flynn** · 06-28-2006, 07:48 AM

Better late than never, but Congratulations on the recent nuptials. How do you guys consistently workout so early in the AM

?

**KALIMAN91** · 06-29-2006, 05:52 AM

Originally Posted by Flynn

Better late than never, but Congratulations on the recent nuptials. How do you guys consistently workout so early in the AM

?

It was hard at first but after about 2 weeks it becomes a habit and then its easy. It also helps that my wife gets up just before 5 also for work because she has a long drive to work from Illinios across the river to South County St. Louis Missouri.

**KALIMAN91** · 06-29-2006, 05:59 AM

Seated BB Shoulder Presses
45X15
90X10
135X10
185X7
185X8
185X7
185X6>>>>>>>>135X7

DB Side Laterals Super Set with Reverse Pec Deck(Rear Delts)
25'sX15>>>>>>>>>>>>70X15
35'sX17>>>>>>>>>>>>100X12
35'sX13>>>>>>>>>>>>100X12
35'sX12>>>>>>>>>>>>100X12
35'sX12

DB Skulls
25'sX15
45'sX11
45'sX8
45'sX6

Dips
BW+45X8
BW+45X7
BW+45X7

Press Downs
200X13
200X9

30 minutes on a treadmill 10% Incline 3.7 MPH

I ran outta time yesterday to get in my second session of cardio in the evening SO i went ahead and got it done this morning after my lift and then i will get my cardio in again this afternoon.

**KALIMAN91** · 06-29-2006, 01:58 PM

35 minute run this afternoon. And boy was it hot and humid today. 94 plus the humidity it was tough breathing.Although i can deal with the heat. Its the pain in my shins and quads right now that is bothersome. I need new shoes.
I really liked the addias i bought last time so i decided to buy the exact same pair but this time online since they were almost 1/2 what i paid in the store.But they are taking forever to get them to me.Hopefully i can get them by Monday.

**KALIMAN91** · 06-30-2006, 05:56 AM

Deads
135X15
135X15
185X10
225X10
275X10
275X10
315X3

Pullups
BWX6
BWX6
BWX5
BWX5>>>>>>Pulldowns 160X9
BWX4>>>>>>Pulldowns 160X8

One Arm Db Rows
110X8
115X7
115X7
115X6

25 minutes on the stairs

First time in many months i put deads in my routine.I still have some knots in my upper back that just wont go away. I was told this could be because of my lower back being weak and its making my upper back compensate. So i am gonna try and throw these in and see if this helps.
I have a wedding this afternoon so no cardio today. Which also means i will be cheating with alcohal

. So i am sure i will be having my share of the devils juice tonight.
Everyone have a safe and happy holiday weekend.

**KALIMAN91** · 07-03-2006, 06:15 AM

Incline BB bench Super set with BB Curls
135X15>>>>>>>>>>45X15
135X15>>>>>>>>>>45X15
205X10>>>>>>>>>>75X10
255X7>>>>>>>>>>>105X10 Up 1 rep on both exercises
255X5>>>>>>>>>>>105X10 Up 1 rep on both
255X5>>>>>>>>>>>105X7 Added an extra set
225X9>>>>>>>>>>>85X11

DB Flat Super Set with Hammer Curls
95'sX7>>>>>>>>>>>50'sX8 Up from 90's and up from 45's
95'sX6>>>>>>>>>>>50'sX7
95'sX7>>>>>>>>>>45'sX10

Dips Super Set With Pec Deck
BW+45X6>>>>>>>>>110X11
BW+45X6>>>>>>>>>110X8
BWX11>>>>>>>>>>>110X7

DB Preacher Curl Super Set with Pushups(feet elevated on a bench)
35X11>>>>>>>>>>>>BWX15 Up 1 rep on curls
35X9>>>>>>>>>>>>BWX13 Up 1 rep on curls

30 minutes on a treadmill @ 3.9 MPH and 8% incline

Decent workout get a few reps back this week so this is a plus.
Another cardio session this afternoon. I get to break in some new shoes.

**GSCampbell** · 07-03-2006, 06:35 AM

First post in the new thread Kali! Sorry about my absence but I have been otherwise engaged.

Good to see you back!

**KALIMAN91** · 07-03-2006, 01:12 PM

Thanks GSC! I hear ya about being busy. I have been been also.

Well i have been a very bad boy lately. While i have been holding to my workout routine i have fallin off the wagon as far as diet goes on the weekends.And as a result i am now sitting on 219+

All i have for excuses is all these damn weddings graduations holidays etc.

I have been worried i was dropping weight to fast so i backed off on the cardio from 6-8 times a week to only 3-4 times a week.And then throw in some piss poor nutrition on Fri Sat and Sun and i am heading back towards fatty status again.

So i really need to get buckled back down again and get into another groove.I have gotten into a bad habit of hittin the booze on Fri night which then leaves me lazy and tired all day Sat so i sit on the couch all day watching tv and I cant seem to watch tv without shoving pounds of crap down my throat.

I have been enjoying myself and having alot of fun with my new self confidence but now i am gettin out of control.

There i got that out and i feel much better.Sometimes i just need to write stuff out and rant alittle to get myself back on track. Although i have found it alittle harder now that i really dont have any goals to acheive.It was easy when i had a goal set for my wedding date. Now i have nothing to push me .
My next goal is to set some goals. lol Seriously i need something to work toward or i have a hard time staying focused.

Rant Over!!!!!!!

**KALIMAN91** · 07-03-2006, 01:17 PM

OK just finished with a 40 minute run. WOw was is a scorcher outside 97 degrees.But i feel much better about myself that i did it and didnt skip it because it was too hot outside.
Tomorrow is leg day but i am not sure of the gym is open. The last few holidays they have been closed. I have a key but they said that they dont want people on the gym on holidays so they lock the deadbolt also which they dont give a key out for.

This really irks me but i have bitched about this before so i would waste my time on this subject again. So if for some reason i cant get in tomorrow morning I will just swap Wed and Tue. So i will do a double session of cardio and then do legs on Wed.

**IdahoViking** · 07-03-2006, 01:33 PM

Originally Posted by KALIMAN91

OK took my cardio outside this morning and got some extra sleep.Didnt roll outta bed till quarter after 6.So an extra hour and a half of sleep was a nice start to the day.

42 minute run this morning on an empty stomach. Today is a double session of cardio i will be doing some low intensity cardio this evening(walking dogs with Mrs. Kali).

According to Hibiscus09, sex is cardio - and now your telling us that you took your cardio outside; kind of makes you wonder doesn't it?

**jaguarr** · 07-04-2006, 09:45 AM

Goals are good, big guy. They can help keep us focused and driven. Enjoy your 4th and set some new training goals over a beer or two!

jag

**KALIMAN91** · 07-05-2006, 06:48 AM

Squats Seated Calf Raise
BWX25
BWX25
135X15
185X10>>>>>>>>>>>125X12
185X10>>>>>>>>>>>125X12
205X10>>>>>>>>>>>125X12

Plate loaded squats Super Set with Seated calf raise
490X12>>>>>>>>>>>>>125X12
580X12>>>>>>>>>>>>>125X11
580X12

DB SLDL
35'sX15
65'sX12
65'sX12
65'sX10
65'sX10

20 Minutes on the stairs 95 flights 290 cals

Good workout added a couple of extra sets and my right knee felt alittle better so i added some weight on all of my sets and it was AOK.

I talked my wife into running with me. She likes to walk but it just isnt challenging enough for me and we both would like to find something to do together since she hates working out or playing golf(Both of my hobbies). And after some conversations we kinda figured out she doesnt have a hobbie besides shopping and hanging out with her friends while shopping.

SO we are gonna give it a try. She said she doesnt think she can run far so we are gonna start out jogging 3 or 4 telephone poles and walking 2 or 3 for a mile or so and each day increase the distance jogged or the walking.
I am very excited to start this with her although i promised i wouldnt push her to hard or call her magot or dirtbag while trying to push her. lol

Wish me luck.I will report back this evening.

**KALIMAN91** · 07-05-2006, 02:54 PM

Well day one of jogging with the wife........A no show!!!!!

Seems she suddenly had to work late.She gets off at 4 PM and she called me at 3:55 to say she is staying late. Which is real fishy if you ask me.She hasnt stayed late since the first month she began working back in March???????

Oh well i swear i cant keep a lifting partner for the life of me and i have never been able to get a running partner. And i was so hopeful too.

Well we will give it a nother go again tomorrow.

I just did a short run today since i already some cardio after lifting this morning and and today was leg day my legs felt like i had 30lbs of concrete attached to them.

25 minute jog with 2 semi sprints one about 100 yards about 10 minutes in and another about 1/4 mile long to finish my routine.

Tomorrow is shoulders and tri's.

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