Kali's Michael Meyer's Workout

[KALIMAN91]

Awesome weight on those dips, man! My compliment and encouragement will carry a service charge of $375 and will be billed directly to your insurance.

jag

LOL! Nice one!

[KALIMAN91]

Warmup
BW Squats
25X2

Plates loaded Squat Press(Cybex)
290X15
400X10
600X12
600X11
600X10
600X10
600X9
Really focused on pushing with my heels. My Quads are screeming.Doing these with good form really make a difference.

Walking Lunges
90X20
90X20
90X22

Leg Curls
51X12
51X12
51X11
51X10

[KALIMAN91]

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


Oct 27th (5 Weeks)
Weight: 209
BF:18.3
LBM: 170.75
BF IN LBS:38.25

Total Losses
Weight loss: 6lbs
BF:1.6%
LBM: lost 1.46
BF IN LBS:4.54

Not too bad. Alittle slower progress then i would like but with a herniated disc i can only expect so much.
Just keep grinding it out is the plan

[Hibiscus09]

Very nice legworkout, Kali!! Happy Friday!!

[KALIMAN91]

Thanks Hibby!

Hopefully we Get a World Series Championship tonight!!!!!!!!

[KALIMAN91]

V Bar Chin's
100X15
150X10
BWX11
BWX9
BWX8
BWX7
BWX6

1 Arm Hammer Strength seated rows
190X10
190X9
165X13

Magnum Pull Downs
245X10
245X8
215X12


40 minutes low intensity cardio

Decent workout added some weight. My neck is improving but not how i like. I think if it doesnt get better by the end of this week it will be time to shut'r down. I really need to heal and continuing to push it isnt gonna help. It sucks because i am really make progress.
I do know that i am skipping shoulders this week. I just cant do them without feeling sore later in the day.

You might need to change it to Casper the grumpy ghost since i may not be posting any workouts for a week or more.

I had a few drinks for the first time since the first week in Aug.Well actually i had alot of drinks.Went and watched the World Series. I couldnt pass up partying with friend watching us win a World Series.
Well to make a long story short i wouldnt be drinking for a while. I spent some time with my head in the toliet late Fri. And never left the couch on Sat.
I dont know why i thought i couldnt just jump right into drinking like a fish. I am an idiot. lol I will say i had a good time. But it will be awhile till i do that again..
Have a great day guys N gals.

[Hibiscus09]

Heck, I would have tied one on for that also!! Congratulations on your team winning the Series!!

Nice job on the workout, Kali.

[KALIMAN91]

Incline BB on Smith Machine
135X15
135X15
205X10
270X5
270X5
270X5
270X5
270X5


DB Flat
100'sX8
100'sX7
100'sX6
85X'sX9


Dips
BW+50X8
BW+55X8
BWX55X8>>>>>BWX6

Cable Flies
180X12
180X11
180X11

[jaguarr]

Happy Halloween, man! Nice workout!



jag

[KALIMAN91]

Ez Bar curls (Long TUT negitives)
40X15X2
60X10
95X13
95X12
95X11
95X10
Felt real strong added a rep on each set


Incline DB Curls SS with decline abs
35'sX12 >>>>>>>>>15
35'sX11>>>>>>>>>15
35'sX10>>>>>>>>>15
35'sX9>>>>>>>>>>15


Seated calf raise 1 leg at a time Super set with Hang leg raise
65X13>>>>>>>>15
65X13>>>>>>>>15
65X13>>>>>>>>15
65X12>>>>>>>>15

Leg Press calf raises SS with Weighted crunches
450X15>>>>>>>>>>190X15
450X15>>>>>>>>>>190X15
450X13>>>>>>>>>>190X15

No cardio this morning. Gotta get to work early today. I will try and get it in this evening.

[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?

[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-prod...-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.