Kali Muscle recently dropped a video on his Youtube channel showing what he eats in a day and an at-home workout he did in his home gym. 2021 was a rough one for Kali who suffered from a major heart attack. He's back hitting the weights with a new focus on staying healthy.
WHO IS KALI MUSCLE?
Kali "Muscle" Kirkendall is an American bodybuilder, actor, author, and entertainer. He has appeared in commercials for Taco Bell, Geico, Snickers, Honda, Comcast, and other companies. Kali also runs a very successful Youtube channel called Kali Muscle, where he posts videos about working out, outrageously huge lifts, the food he eats for gains, mukbangs, music videos, short skits, and motivational videos. Some of the videos that got him famous were his video series about the workouts and foods he would eat while in jail. From ex-con to icon, Kali Muscle has amassed 2.52 million followers on Youtube and has over 400 million views on his videos.
In November 2021, Kali suffered a heart attack and was admitted to the hospital, where he was told he had a 100% blockage of his left coronary artery. He underwent surgery and was later discharged from the hospital. Since then, he has lost quite a bit of muscle mass and has been trying to live a healthier lifestyle.
KALI MUSCLE HOME WORKOUT
The video starts off with Kali showing off some of the supplements out of his personal line that he takes. He says he doesn't take caffeine anymore and only takes supplements that don't affect his health. One of the things he takes before his workout is honey, which he says he used to take a lot during his workouts while incarcerated. He also took Hyphy aminos, caffeine gum, and a Hyphy brain supplement to his pre-workout intake. Hyphy is the name of his brand of supplements.
CALF RAISES
His home workout starts with some high rep (20+ each set) machine calf raises with relatively light weights. Kali believes that high reps and working them every day is the best way to build your calves. Next, Kali chats about how he wants to get his heart healthier by eating as little as possible and drinking a bunch of water.
MACHINE CHEST PRESS
Kali hops onto his machine chest press for his second exercise and completes 15-20 reps with some light weights. During the exercise, he says to focus on keeping the tension on his chest by just pumping the reps instead of completing each rep all the way till lockout. He believes that not completing the rep each time and pumping the weight is where he started to see tremendous results in his body because he was pushing as much blood as he could into the muscles.
He doesn't want to be as big as he was before the heart attack. Instead, he wants to be as ripped and healthy as possible. Kali says he will have a bunch of tests run each year to make sure he continues to live a healthier life and prevent more heart attacks/health issues in the future.
DUMBBELL CHEST PRESS
The third exercise on his workout was some dumbbell chest presses; just like the previous exercises, he kept the weight relatively light and with high reps in the 15-20 range. You can tell he was focusing more on the pump during the exercise instead of lifting heavier weights. Compared to his older videos, which is quite the change where he would lift 200+ lb dumbbells for the same exercise.
PEC DECK FLYS
After some quick sets on the flat bench, he moves to pec deck flys on the machine. Just like the rest of the workout reps are high with light weight, focusing on squeezing his pecs at the top of the exercise. His tempo was high this entire workout, with short rests between sets.
SUPERSET: LAT RAISES X TRICEPS PUSHDOWNS
For his last exercises of the day, he finishes with a superset of some seated lateral raises with dumbbells and triceps pushdowns. While doing his lateral raises, he never goes above his shoulders while executing the lift and never lets his arms go down to his sides.
KALI MUSCLE'S DIET
Post-workout, Kali's wife makes him a delicious-looking chicken salad with berries, avocado, apples, carrots, and mixed greens. When his wife doesn't cook his meals, Kali says that he likes to prepped meals he gets online.
Here is a quick sample workout you can do inspired by Kali Muscle's home workout.
SAMPLE KALI MUSCLE HOME WORKOUT
Here's a home workout inspired by Kali Muscle. All you need is dumbbells and determination to get through it.
- Standing Calf Raises: 4 sets x 20 reps (hold DB for extra resistance)
- Floor DB Chest Press: 4 sets x 15-20 reps
- Bench DB Chest Press: 3 sets x 15-20 reps (focus on pump and not locking out)
- Bench DB Flys: 3 sets x 15-20 reps (focus on pump and not locking out)
- Superset: Seated Lateral Raises x Triceps Kickbacks: 3 sets x 15 reps per exercise (no break until the first superset is completed)
Note: Take 1-2 minute break between sets.
Related: 9 At Home Workout Plans For Building Muscle, Strength & Fat Loss
CLOSING THOUGHTS
It's good to see Kali Muscle recovering from his serious health scare. It looks like he's set on living his best life by staying healthy while he continues to inspire millions of people. We're cheering him on as he carries on.
If you try this workout, let us know below what you think of it!
Want another at home workout? Try our 30 Minute Home Workout!
Andrew Lenau
Author