Countdown to Kali's Wedding

kaliman91 · 03-09-2006, 06:23 PM

Well my test log for DS's Basic Cuts is over.And it went ok. Not great but i made progress.So thats incouraging.
I figured i would continue to log my journal here in hopes of getting some motivation from all of you guys and gals.
I have just over 9 weeks left till i leave for Mexico to get married to my wonderful finace whom i love to death.

I am very good about posting in this everyday i usually ramble on since i have alot of time on my hand while at work.So i usually post my diet and routine everyday.

Today was 43 minutes of cardio first thing this morning on an empty stomach.
I took 3 scoops of Xtend and drank half before and half after.

This afternoon I have shoulders and tri's with a HIIT cardio session aftwards.

Here are a few pics from last night.
BW: 218
BF: 19.1
My goal is to get to get to 14-15% bf by May 15 when i leave. Any comments or critiques are welcome.
Kinda in a hurry this afternoon so i will go into more depth later.

kaliman91 · 03-10-2006, 01:37 PM

Shoulder's and Tri's

Seated BB presses
50X15
50X15
135X10
185X8
205X6
Drop Set
205X5>>>>>>155X8

DB Shoulder Presses super set with db side laterals
90'sX7>>>>>40'sX10
90'sX7>>>>>35'sX12
80'sX8>>>>>35'sX11

Side laterals drop set
35'sX10>>>>25'sX7>>>>15X10

Skulls Super Set with DB shrugs
75X10>>>>>>80'sX15
135X7>>>>>>100'sX12
125X9>>>>>>110'sX10
125X6>>>>>>110'sX10

Dips Drop sets
BW+45lbsX8>>>>>>BWX5
BW+45lbsX7>>>>>>BWX5

Dips Super set with Vbar Pressdowns
BWX12>>>>>>200X7
BWX9>>>>>>>160X11

9 Sets of sprints on the treadmill 10MPH 12%Incline
30-45 sec intervals with 1 minute rests

Strength was decent although i did drop down in weight on skulls.145 felt really heavy lastweek and my form started to get bad so i dropped the weight 10lbs on all sets.Didnt really make any strength gains to speak of but as long as i am not losing alot i am happy right now.

kaliman91 · 03-10-2006, 04:05 PM

OK got my morning cardio in this morning. I took 4 Basic Cuts around 6AM. Mixed up 3 heaping scoops of Xtend and drank half.Headed out the door about 6:20.
I got in a 46 minute jog.It went pretty easy.Took it slow except for the last mile i took it up a notch to finish strong.Finished the rest of my Xtend.

This afternoon i have back and some cardio aftwards.

kaliman91 · 03-10-2006, 11:58 PM

Pulldowns (warmups)
80X15
130X10

Pull Ups
Wide Grip BWX6
Wide Grip BWX5
Wide Grip BWX5
Wide Grip BWX4

1 Arm DB Rows
120X10
120X10
120X7

Chins Super Set with Underhand Lat Pulldowns
BWX6>>>>>170X6
BWX5>>>>>170X5
BWX4>>>>>170X5

Hammer Strength Low Rows
270X7
270X7
270X6

Low Back Ext
BW+25lbs 15 reps
BW+25lbs 15 reps
BW+25lbs 15 reps

25 minutes Moderate intensity cardio.

Decent workout.No strength loss even though i am about 200-250 cal less then i was consuming lastweek.
Tonight is gonna suck my fiance is having her graduation party tonight and the liquor is gonna be flowin.And since i am not drinking till my bachalor party on April 29th i am gonna surrounded by a bunch of drunken fools. AKA my friends.:boink: And i know i will have to answer 100 times why I am not drinking.

**Fitnfirm** · 03-11-2006, 05:10 PM

Goodluck getting ready for the big day! But you know that you will always have to keep it up right! Cause she wants want she married or better!

YOu should try and get her to work out with you for more bonding

DarkFalcon · 03-11-2006, 11:09 PM

You definately look leaner bro, you tell your getting close to where you want to be at. Stay focused motivated and you'll be there in no time! :yes:

kaliman91 · 03-12-2006, 03:46 PM

Quote:

Originally Posted by Fitnfirm

Goodluck getting ready for the big day! But you know that you will always have to keep it up right! Cause she wants want she married or better!

YOu should try and get her to work out with you for more bonding

Hey FnF:waveysmile:

Yeah i doubt the will happen. lol. She is very busy with finishing up school and starting a new job.Plus she has to pass here registeries to be certified.And she is planning the wedding.So she been very very busy.
She is in pretty good shape all things considering.She has had a poor diet for many years.But since i began eating more healthy she has dropped about 15-20 lbs abs told me she is now fitting into a size 8.Which i guess is pretty good for a women who is 5'10.I dont think working out is her thing.lmao

Thanks for checkin out my journal though. When is your new one starting?

kaliman91 · 03-12-2006, 03:48 PM

Quote:

Originally Posted by DarkFalcon

You definately look leaner bro, you tell your getting close to where you want to be at. Stay focused motivated and you'll be there in no time! :yes:

Thanks DF! But close? LOL ,i wish! But considering where i came from i have come along way.

**Fitnfirm** · 03-12-2006, 05:53 PM

Quote:

Originally Posted by kaliman91

Hey FnF:waveysmile:

Yeah i doubt the will happen. lol. She is very busy with finishing up school and starting a new job.Plus she has to pass here registeries to be certified.And she is planning the wedding.So she been very very busy.
She is in pretty good shape all things considering.She has had a poor diet for many years.But since i began eating more healthy she has dropped about 15-20 lbs abs told me she is now fitting into a size 8.Which i guess is pretty good for a women who is 5'10.I dont think working out is her thing.lmao

Thanks for checkin out my journal though. When is your new one starting?

MONDAY 13th Tomorrow

DarkFalcon · 03-12-2006, 09:34 PM

Quote:

Originally Posted by kaliman91

Thanks DF! But close? LOL ,i wish! But considering where i came from i have come along way.

Trust me bro, you may not see it because we all tend to be overly critical of ourselves but you really are getting close to being a lean machine.

kaliman91 · 03-13-2006, 02:07 PM

53 minutes of cardio this morning. I really had alot of energy this morning so i just kept going.I only planned on going maybe 35 minutes or so but it was a warm and sunny morning and i just felt good so i just extended the run.
Today i have chest and bi's

kaliman91 · 03-13-2006, 10:51 PM

Chest
Bi's

BB Smith Incline Super Set with Ez Bar Curls
135X15~~~~~~~> 40X15
135X10~~~~~~~> 40X10
205X8~~~~~~~~>75X8
275X8~~~~~~~~>105X12 Up 1 rep on curls
275X7~~~~~~~~>105X10
275X5~~~~~~~~>105X9
245X10~~~~~~~>95X10

DB Flat bench Super Set with DB hammer Curls
105'sX7~~~~~~>50'sX9 Up 2 reps on curls
105'sX7~~~~~~>50'sX8
90'sX10~~~~~~>50'sX8

Dips Super Set with PecDeck
BWX12~~~~~~~>110X10
BWX10~~~~~~~>110X8
BWX10~~~~~~~>100X9

Pushups Super Set with DB Preacher Curls
19 reps (feet on bench)~~~~~>35X13 UP 2 reps on Curls
17 reps (feet on bench)~~~~~>35X10 Up 1 rep on curls

25 minute of moderate intensity cardio
4.0MPH 7-10%Incline

Workout was great.I felt really strong on all my curls.Although the preacher curls the last few reps were all forced to get the extra reps.I dropped the weighted dips and just did bodyweight and this help i had no pain at all.
No gains on my chest routine but i didnt lose any reps and i didnt feel like i was struggling to get the same reps as lastweek. So all is well!

kaliman91 · 03-14-2006, 01:42 PM

Got the cardio in this morning.(42 minutes)I didnt feel as good as yesterday.My legs were a bit tired and my feet have some pain in them.Both my heels and the ball my my right foot are a little achey.
I am gonna make a doctor's appointment for my back which has been bothering me and while i am there have him take a look at my knee and both my feet.

Nothing feels serious but i might as well get it looked at and get a refferal to a chiropractor.I feel like i just need to get adjusted.
Today i have quads hammies and calves. Gonna just go in and test the legs and see what i can do. I will more then likely keep the squats light and skip hack squats do lunges and maybe some leg ext.Then hit my hammies and calves hard with more volume since i will be keeping the volume low on quads.

**MurphMan** · 03-14-2006, 01:48 PM

Sweet Kaliman!! You are lookin' good bro! I wish you the best with your cut and with your wedding!! I'm jealous...........well, not about getting married, but oh well!!

kaliman91 · 03-14-2006, 04:09 PM

Quote:

Originally Posted by MurphMan

Sweet Kaliman!! You are lookin' good bro! I wish you the best with your cut and with your wedding!! I'm jealous...........well, not about getting married, but oh well!!

LOL! Not a fan of marriage are ya?:boink:

Yeah me either.:excorcist It took me 9 years before i asked her to marry me.
And then i figured if i didnt ask her soon i may lose her.We have lived together for 7+ of those years so its like we are already married as it is.

Thanks for checkin in on my journal MM!

**DJSTARER** · 03-14-2006, 05:00 PM

You have some very impressive lifts.

**MurphMan** · 03-14-2006, 05:25 PM

Quote:

Originally Posted by kaliman91

LOL! Not a fan of marriage are ya?:boink:

Yeah me either.:excorcist It took me 9 years before i asked her to marry me.
And then i figured if i didnt ask her soon i may lose her.We have lived together for 7+ of those years so its like we are already married as it is.

Thanks for checkin in on my journal MM!

I'm jealous only because I blew it with my last gf......she was a fantastic woman...I just wish I knew what I know now!

kaliman91 · 03-14-2006, 10:01 PM

Well today was leg day and since i have some pain in the knee from the hack squats i decided to give a circuit training a shot.
I took squats, seated calf raise, leg ext and leg curls and did one after another with no rest between any sets or exercise.
I did all four of these exercises 4 times.
After warmups it went like this:
No rest just straight sets
Squat 185X20
Calf raise 100X20
Leg Ext 135X20
Leg curl 135X20
Squat 185X20
Calf raise 100X20
Leg Ext 135X20
Leg curl 135X20
Squat 185X20
Calf raise 100X20
Leg Ext 135X20
Leg curl 135X20
Squat 185X20
Calf raise 100X20
Leg Ext 135X20
Leg curl 135X20
Took a 5 minute rest

Lunges 70lbsX30
Standing Calf 200X20
Lunges 70lbsX25
Standing Calf 200X18
Lunges 70lbsX20

25 minutes of moderate intensity cardio
3.8MPH @ 10% Inlcine

Workout was ok i guess i kept it crazy light and really just was looking to stimulate my legs. I dont expect to get any gains or anything from this workout.I just didnt wanna take time off and i wanted to get a workout in.
Squats didnt bother me at all.But i will say the lunges did so i will have to drop them nextweek. I think nextweek i will just add another block of squats/calf/leg ext/leg curl and skip the lunges.
This felt more like a cardio session then anything so i can up the weight slightly nextweek also.
But hey its something different and i enjoyed it.People looked at me funny but who cares these are the same people who do chest and bis everyday.

DarkFalcon · 03-14-2006, 10:06 PM

Quote:

Originally Posted by kaliman91

Well today was leg day and since i have some pain in the knee from the hack squats i decided to give a circuit training a shot.
I took squats, seated calf raise, leg ext and leg curls and did one after another with no rest between any sets or exercise.
I did all four of these exercises 4 times.
After warmups it went like this:

Squat 185X20
Calf raise 100X20
Leg Ext 135X20
Leg curl 135X20
Squat 185X20
Calf raise 100X20
Leg Ext 135X20
Leg curl 135X20
Squat 185X20
Calf raise 100X20
Leg Ext 135X20
Leg curl 135X20
Squat 185X20
Calf raise 100X20
Leg Ext 135X20
Leg curl 135X20
Took a 5 minute rest

Lunges 70lbsX30
Standing Calf 200X20
Lunges 70lbsX25
Standing Calf 200X18
Lunges 70lbsX20

25 minutes of moderate intensity cardio
3.8MPH @ 10% Inlcine

Workout was ok i guess i kept it crazy light and really just was looking to stimulate my legs. I dont expect to get any gains or anything from this workout.I just didnt wanna take time off and i wanted to get a workout in.
Squats didnt bother me at all.But i will say the lunges did so i will have to drop them nextweek. I think nextweek i will just add another block of squats/calf/leg ext/leg curl and skip the lunges.
This felt more like a cardio session then anything so i can up the weight slightly nextweek also.
But hey its something different and i enjoyed it.People looked at me funny but who cares these are the same people who do chest and bis everyday.

WOW!! All those 20 rep set's must have wiped you out!! I know I'd be bent over the

03-10-2006, 01:37 PM	#2
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	Shoulder's and Tri's Seated BB presses 50X15 50X15 135X10 185X8 205X6 Drop Set 205X5>>>>>>155X8 DB Shoulder Presses super set with db side laterals 90'sX7>>>>>40'sX10 90'sX7>>>>>35'sX12 80'sX8>>>>>35'sX11 Side laterals drop set 35'sX10>>>>25'sX7>>>>15X10 Skulls Super Set with DB shrugs 75X10>>>>>>80'sX15 135X7>>>>>>100'sX12 125X9>>>>>>110'sX10 125X6>>>>>>110'sX10 Dips Drop sets BW+45lbsX8>>>>>>BWX5 BW+45lbsX7>>>>>>BWX5 Dips Super set with Vbar Pressdowns BWX12>>>>>>200X7 BWX9>>>>>>>160X11 9 Sets of sprints on the treadmill 10MPH 12%Incline 30-45 sec intervals with 1 minute rests Strength was decent although i did drop down in weight on skulls.145 felt really heavy lastweek and my form started to get bad so i dropped the weight 10lbs on all sets.Didnt really make any strength gains to speak of but as long as i am not losing alot i am happy right now. __________________ Jan. 9th 228 BF% 21.7 Feb. 24th 218 bf% 19.5 Mar. 13th 217 BF% 18.9 Apr. 3rd 213 BF% 17.8 May. 5th 207 BF% 16.8

03-10-2006, 04:05 PM	#3
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	OK got my morning cardio in this morning. I took 4 Basic Cuts around 6AM. Mixed up 3 heaping scoops of Xtend and drank half.Headed out the door about 6:20. I got in a 46 minute jog.It went pretty easy.Took it slow except for the last mile i took it up a notch to finish strong.Finished the rest of my Xtend. This afternoon i have back and some cardio aftwards. __________________ Jan. 9th 228 BF% 21.7 Feb. 24th 218 bf% 19.5 Mar. 13th 217 BF% 18.9 Apr. 3rd 213 BF% 17.8 May. 5th 207 BF% 16.8

03-10-2006, 11:58 PM	#4
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	Pulldowns (warmups) 80X15 130X10 Pull Ups Wide Grip BWX6 Wide Grip BWX5 Wide Grip BWX5 Wide Grip BWX4 1 Arm DB Rows 120X10 120X10 120X7 Chins Super Set with Underhand Lat Pulldowns BWX6>>>>>170X6 BWX5>>>>>170X5 BWX4>>>>>170X5 Hammer Strength Low Rows 270X7 270X7 270X6 Low Back Ext BW+25lbs 15 reps BW+25lbs 15 reps BW+25lbs 15 reps 25 minutes Moderate intensity cardio. Decent workout.No strength loss even though i am about 200-250 cal less then i was consuming lastweek. Tonight is gonna suck my fiance is having her graduation party tonight and the liquor is gonna be flowin.And since i am not drinking till my bachalor party on April 29th i am gonna surrounded by a bunch of drunken fools. AKA my friends.:boink: And i know i will have to answer 100 times why I am not drinking. __________________ Jan. 9th 228 BF% 21.7 Feb. 24th 218 bf% 19.5 Mar. 13th 217 BF% 18.9 Apr. 3rd 213 BF% 17.8 May. 5th 207 BF% 16.8

03-13-2006, 02:07 PM	#11
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	53 minutes of cardio this morning. I really had alot of energy this morning so i just kept going.I only planned on going maybe 35 minutes or so but it was a warm and sunny morning and i just felt good so i just extended the run. Today i have chest and bi's __________________ Jan. 9th 228 BF% 21.7 Feb. 24th 218 bf% 19.5 Mar. 13th 217 BF% 18.9 Apr. 3rd 213 BF% 17.8 May. 5th 207 BF% 16.8

03-13-2006, 10:51 PM	#12
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	Chest Bi's BB Smith Incline Super Set with Ez Bar Curls 135X15~~~~~~~> 40X15 135X10~~~~~~~> 40X10 205X8~~~~~~~~>75X8 275X8~~~~~~~~>105X12 Up 1 rep on curls 275X7~~~~~~~~>105X10 275X5~~~~~~~~>105X9 245X10~~~~~~~>95X10 DB Flat bench Super Set with DB hammer Curls 105'sX7~~~~~~>50'sX9 Up 2 reps on curls 105'sX7~~~~~~>50'sX8 90'sX10~~~~~~>50'sX8 Dips Super Set with PecDeck BWX12~~~~~~~>110X10 BWX10~~~~~~~>110X8 BWX10~~~~~~~>100X9 Pushups Super Set with DB Preacher Curls 19 reps (feet on bench)~~~~~>35X13 UP 2 reps on Curls 17 reps (feet on bench)~~~~~>35X10 Up 1 rep on curls 25 minute of moderate intensity cardio 4.0MPH 7-10%Incline Workout was great.I felt really strong on all my curls.Although the preacher curls the last few reps were all forced to get the extra reps.I dropped the weighted dips and just did bodyweight and this help i had no pain at all. No gains on my chest routine but i didnt lose any reps and i didnt feel like i was struggling to get the same reps as lastweek. So all is well! __________________ Jan. 9th 228 BF% 21.7 Feb. 24th 218 bf% 19.5 Mar. 13th 217 BF% 18.9 Apr. 3rd 213 BF% 17.8 May. 5th 207 BF% 16.8

03-11-2006, 05:10 PM	#5
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Goodluck getting ready for the big day! But you know that you will always have to keep it up right! Cause she wants want she married or better! YOu should try and get her to work out with you for more bonding

03-11-2006, 11:09 PM	#6
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	You definately look leaner bro, you tell your getting close to where you want to be at. Stay focused motivated and you'll be there in no time! :yes:

03-14-2006, 01:42 PM	#13
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	Got the cardio in this morning.(42 minutes)I didnt feel as good as yesterday.My legs were a bit tired and my feet have some pain in them.Both my heels and the ball my my right foot are a little achey. I am gonna make a doctor's appointment for my back which has been bothering me and while i am there have him take a look at my knee and both my feet. Nothing feels serious but i might as well get it looked at and get a refferal to a chiropractor.I feel like i just need to get adjusted. Today i have quads hammies and calves. Gonna just go in and test the legs and see what i can do. I will more then likely keep the squats light and skip hack squats do lunges and maybe some leg ext.Then hit my hammies and calves hard with more volume since i will be keeping the volume low on quads. __________________ Jan. 9th 228 BF% 21.7 Feb. 24th 218 bf% 19.5 Mar. 13th 217 BF% 18.9 Apr. 3rd 213 BF% 17.8 May. 5th 207 BF% 16.8

03-14-2006, 01:48 PM	#14
MurphMan Robomoderator Join Date: May 2005 Posts: 1,598 Recipes: 0 Rep Power: 26	Sweet Kaliman!! You are lookin' good bro! I wish you the best with your cut and with your wedding!! I'm jealous...........well, not about getting married, but oh well!!

03-14-2006, 05:00 PM	#16
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	You have some very impressive lifts. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

03-14-2006, 10:01 PM	#18
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	Well today was leg day and since i have some pain in the knee from the hack squats i decided to give a circuit training a shot. I took squats, seated calf raise, leg ext and leg curls and did one after another with no rest between any sets or exercise. I did all four of these exercises 4 times. After warmups it went like this: No rest just straight sets Squat 185X20 Calf raise 100X20 Leg Ext 135X20 Leg curl 135X20 Squat 185X20 Calf raise 100X20 Leg Ext 135X20 Leg curl 135X20 Squat 185X20 Calf raise 100X20 Leg Ext 135X20 Leg curl 135X20 Squat 185X20 Calf raise 100X20 Leg Ext 135X20 Leg curl 135X20 Took a 5 minute rest Lunges 70lbsX30 Standing Calf 200X20 Lunges 70lbsX25 Standing Calf 200X18 Lunges 70lbsX20 25 minutes of moderate intensity cardio 3.8MPH @ 10% Inlcine Workout was ok i guess i kept it crazy light and really just was looking to stimulate my legs. I dont expect to get any gains or anything from this workout.I just didnt wanna take time off and i wanted to get a workout in. Squats didnt bother me at all.But i will say the lunges did so i will have to drop them nextweek. I think nextweek i will just add another block of squats/calf/leg ext/leg curl and skip the lunges. This felt more like a cardio session then anything so i can up the weight slightly nextweek also. But hey its something different and i enjoyed it.People looked at me funny but who cares these are the same people who do chest and bis everyday. __________________ Jan. 9th 228 BF% 21.7 Feb. 24th 218 bf% 19.5 Mar. 13th 217 BF% 18.9 Apr. 3rd 213 BF% 17.8 May. 5th 207 BF% 16.8