General Category > Exercises and workouts
Kris Kangas workouts!!
Sergio:
06-28-08
Not much sleep last night...so I put myself into a Aikido lock and slapped myself with my free hand to get started....
1 arm DB press
55x20, 90x5, left arm acting up..going to...
DB bench
90x10,10,10,10,10 x-rep, 10 x-rep, smoke'n
CJ row, 1 arm seated
90x8,8,8,8
DB row, 1 arm
105x10,10,10,10, pumped!
35 min. Will sleep good tonight.
06-29-08
Day off tomorrow, so will do some vanity work,
Skulls, E-Z bar
85x15, 100x15, 135x8,8,8
Seated French press, E-Z bar
75x15,15,15, Skulls 75x25, fried tri's!
BB curls
90x15, 112x8,8, 100x8,8, realy didn't need more than a 100 lb.
Reverse Curls, E-Z bar
85x15, 105x10, 125x8,8,8,Straight bar, 90x20
BB wrist curl
135x20, 160x10,(need more w/up) 15,15,15, 135x20, not many reps, but pumped!
53 min.
07-01-08
Good Morn'n
90x5, 135x5, 200x5, 225x5,5
Squats
225x 4x10, 3/4 squat, non-lockout at top, trying to keep size without huwt'n my wittle knees. Nice pump.
20 min.
07-02-08
KISS principle today.......ZZ Top, crank it up..
Pullup SS Bench
P BWx10, 35x5,5,5,5,5,5, BWx10,10,10, last few reps were rest paused.
B 132x10, 200x5,5,5,5,5,5, 175x10,10,10, last set x-reps.
33 min. Pumped.
07-03-08
Rest day, so a little forearm work in order...
Pick handle wrist rollers, one hand
W/Up 80x15,15, 80x30,30, forward
80x30,30, back
A few min.
07-04-08
Don't encourage them, Kris!
No, no, must not encourage...
Shoulder and left elbow no in the groove today, so will lighten up and go for the "burn", lol
DB press SS standing fly
Press 40x10, 50x10
60x8,8,8
S Fly 27x12,12,12
Lying tri DB SS seated tri DB
Lying 45x15, 50x10,10,10,10
Seated 27x10,10,10,10 Will reverse order next W/O and up seated tri, same weight for lying tri.
DB curl SS Reverse curl
Curl 40x10,10,10,10 last set x-reps
Reverse 40x10,10,10,10 last set x-reps, bi's and forearms HURT'N bigtime
DB wrist curl one arm
80x30, 90x25,15, 80x20
37 min.
07-06-08
Yo, down to bidness...pump and burn, who's your Daddy now?
DB bench
60x25, 90x10,10,10,10 x-rep
Flys
50x25,25,25 x-rep, bottom middle
Dips, BWx25
Pullups
BWx10,10,10, scap pullups, BWx10,10, bottom half
DB row, one arm
90x10,10,10
Pullover, stiffarm
50x30, 2-15 kilo plates, 66x15,15
43 min. I'm outa here.
07-08-08
Lower backed tweaked, so no squats, will try tomorrow...arms instead...
OK, down to bidness
Lying DB tri ext.
40x20, 50x12, shoulder doesn't feel right, switch to..
Skulls, E-Z bar
100x12, 120x10, 140x8,8, 115x8,8
Seated French press E-Z bar
75x15, 85x10,10,10, 95x8
CG bar curl
75x10, 85x10, 95x10, 105x8,8,8 x-reps
Reverse curl, E-Z bar
95x15, 115x8,8, straight bar 95x15,15 x-reps
Wrist curl over bench
130x10, wrists object..going to...
Wrist roller, flexors
115x30, 150x30, 160x30,20,20 oh Mama! 140x20
52 min. More than I planned, but good workout.
07-09-08
Some John Lee Hooker to get in that chain gang mood...
Squats
140x5, 210x5, 255x5, 290x5, 325x5, 290x5, 255x5, 210x5,5,5, close stance.
23 min.
07-11-08
ZZ Top..Rythmeen..
DB press
50x15, 60x10, 75x5x5, left shoulder tweaky, go to..
Slightly bent forward standing flys
27x20,20
DB bench
75x10, 90x10,10,10,10,10 x-reps, mid range
Pullups, palm forward
BWx10, 35x5, 50x5,5
DB row
90x10, 100x8, 112x6,6, 100x10,10, last ones were the moneymakers
48 min.
07-13-08
Some Stones, and away we go...
Lying DB tri. ext.
40x30, 50x20, 60x10, 65x6, 70x5 neg, 65x5, 55x10, 40x15, Dips, BWx20
DB curl SS hammers, seated, backstop
40x10-10, 45x8-8, 50x6-6, 45x6-6, 40x8-8
Reverse DB curl, seated, backstop
40x10,10,1010
Wrist rollers, flexors
125x30, 145x30, 160x20,20, 145x30,25, pretty fried.
50 min. Must find chair, must sit, rest...good!
07-15-08
Squats
125x3, 165x3, 210x3, 290x3, 325x3, 345x3, 290x3,3,3
20 min.
07-16-08
Slapped myself hard, twice, to start my heart, must be a clogged colon or something,
OH press
85x10, 108x10, 130x6, 155x5, 175x3
Cajin row
130x10,10,10
Bench
130x10, 155x10, 175x10, 196x8,8
Rows
130x10, 155x10, 175x10, 210x8,8
BNP, to loosen shoulders
40x40,40
36 min.
07-18-08
Arm workout....
E-Z bar tri ext.+ skulls + CG bench
50x20-15-10, 85x10-10-10, 100x6-6-6. 6-6-6. 6-6-6, hell'va pump,know what I mean? 85x10-10-10
E-Z curl + reverse curl
50x20-15, 85x10-8, 100x6-6, 6-6, 6-6 x reps, 85x10-10
Wrist rollers, flexors
150x50, 175x20, 150x30,25, 20
37 min. Arms battered, dipped and fried. May try this with DB's next workout, hmm...
07-19-08
Do they make DB's heavy enough?
Not here, I have to roll my own....
Todays diversion..
DB wrist curl SS wrist rollers(extensors)
80x50, 25
150x50, 25
About 8 min.
Oh oh, I've created a monster that doesn't exist! The DB was 80 lbs for wrist curls, it's 150 lb WRIST ROLLERS, both hands, same time. This is a pickhandle, hole drilled in center, buckect hanging below, all hung on some bar dips. I'll have to take a photo to give you guys an idea of what I speaketh!
07-20-08
Sunday is for rows...no wait..bench..no..deads...
One arm DB row
80x20, 102x10, 120x8, 128x6
DB bench
60x20, 85x10, 95x8, 105x6
SLDeads
165x10, 210x10, 255x10
29 min
07-22-08
Yo yourself stranger!!
Todays bag of fun.....
DB press
40x20, 62x10, 78x8, 75x8,8, 78 was my bad, can't count.
Cajin row, seated, DB, pinky forward
75x10, 90x8,8,8, love these bad boys!
Tri set- seated DB tri-lying DB tri-x-rep DB bench
37x15-10-10, 50x7-6-6, 7-5-5, 6-4-4
Bi set- DB curl-hammers
37x10-10, 50x7-7, 7-7, 6-6 x-reps, 2nd quart of water and 2nd towel,
Standing reverse DB curl
50x15, 15 x-reps
DB wrist curl
80x20, 108x15, 90x25, 80x25
57 min.
Sergio:
07-25-08
Todays workout, have no idea what I'm doing, well, I have an idea, but....here it is.
Squats
165x10, 225x8,8,8,8, will add a set next workout
DB skulls
40x20, 50x10, 55x8,8
Dips
BWx20,20,20 x-reps
DB Reverse curl
55x10,10,10,10,10 x-reps
Chins
BWx10,10,10 assist
Wrist roller
150x50,30,30,25
50 min.
07-27-08
DB press
50's x10, 60's x10, 70's x8, 85's x5,5, elbow feeling better today
Cajin row, DB seated
85x10, 100x6,6,6,6
Pullups, palm forward
BWx10, 35x6,6,6, BWx10, pullups after CJ rows hurt'n Sweat'n. Sweat'n hate'n the Cajin, Awesome lat pump, I mean like, they hurt!
DB bench press
85x15, 100x8,8,8, 90x15
45 min. Great workout today, a keeper.
07-29-08
Todays love fest.....
SLDeads, DB's, 'cause they were already set up
90's x10, 100's x10, 105's x10,10,10, had me sweat'n bigtime, grip workout included free.
DB skulls
40's x25, 50's x12,12,12, last 2 reps negs.
Crossover tri
40x8,8,8,8
Seated DB curl
40's x12,12,12,12 x-rep
Reverse DB curl
50's x25,20,15
Wrist roller
170x40,30,30, drop set-170x30 + 150x30
48 fun min......not...
08-01-08
Back kinda tight from painting yesterday...let's loosen it up a bit...
DB press
40's x50, oops, GONZO, 62's x10, 85's x5
Cajin row, DB
85's x10, 105x6,6,6, (PR) up 5 lbs.
DB bench, incline
85's x10,10,10,10,10
DB row, 1 arm
85x10, 105x10, 128x6, 150x5, (PR) 85x30
35 min.
08-03-08
Squats, non-lockout
130x5, 165x5, 235x8,8,8,8, decided to up weight rather than add set, lazy I guess
DB curl
35's x20, 45's x10,10,10
Incline DB tri ext.
35's x20, 45's x15, 50's x10,10,10,10
Incline crossovers
25's x20,15,10
Reverse DB curl
55's x20,15,10,8,6,6
Wrist rollers
150x60, 170x40,30,20,20
1 hour
08-05-08
Riiiight Rayme, you funny, I like you, I kill you first..
Todays playtime fun...high rep day..
DB press
50x30, 60x15, 70x10,10
Cajin row, seated, DB
70x20, 97x10,10,10
DB incline bench press
85x15,15,15,15
DB bench rows
85x15,15,15,15, pumped!
32 min.
08-07-08
Leg and arm day, but will put legs tomorrow, not much energy, and I have to break in a new cops class today....
DB skulls SS long pulley tri.
40x30, 50x12, 55x8,8,8
55x15, 55x10, 65x8,8,8 freaky pump.
Seated DB curl SS Reverse DB curl, (w/backstop)
25x15/15, 40x10/10, 10/10, 10/10
Standing hammer curl
40x20
DB wrist curl
85x30, wrist not happy....switch to..
Wrist roller, flexors
165x50
35 min. Great pump, really feeling it today.
Sergio:
08-09-08
Skipped yesterday, even though I sleep 9 hours, fatigue had set in, got to know your limits, :)
Some Doobie Bros to start the ticker....
OH press
100x5, 135x5, 180x3,3, 145x5
Cajin row
100x10, 145x10, 180x5,5
Squats
165x5, 210x5, 245x5, 290x5,5
Wrist roller
175x50 forward, x50 back, PR
35 min.
08-11-08
OK, todays phuntyme...
DB bench, incline
85x20, 105x8, 90x15,15,15 x-rep last set, pump city
Long pulley tri. ext.
65x20, 75x15, 85x10,10, 75x10, tris dead and ready to bury.
DB rows
90x15,15,15,15,15 x-rep last set, dug deep, grind 'em out
DB reverse curls
55x10,10,10,10,10, hmmm, nice!
Concentration curl
25x10,10, fried!
DB wrist curl
80x25, 90x25,20, rusty on these
55 min.
08-13-08
DB press
50x20, 60x10, 75x5,5,5,5
Seated DB CJ row
75x10, 85x10, 113x5,5, 95x8
SLD
175x5, 210x5, 245x5, 350x1, thought I was good for reps, no go today.
Squats, just to stay in the groove,
130x5, 175x5, 210x5, 245x5
50 min.
08-15-08
Same here, no coffee, no brain...
Dips, V-bar, facing out for tri's
BWx20, 35x15, 50x10,10, haven't done these in a while, tuff..
Long pulley tri ext.
65x20, 75x15
Pushdown
75x10,10, pumped
Chins
BWx10, 25x8,8, BWx8, rusty
Incline pulley curl to forehead
55x12,12,12, awesome pump, not that there's anything wrong with that
DB reverse curls
55x12,12,12,12
DB wrist curl
85x30,25,20
46 min.
08-17-08
Backs a little tweaked, so going low reps, and I mean loooow...
Squats
165x1, 210x1, 255x1, 325x1, 345x1, 255x5,5
Lying tri ext. DB's
40x30, 50x15, 55x10, 60x8
CG bench
165x10, no love, shoulder says move on, so..
Crossovers, DB
35x10,10
Concentration curl, DB
35x10,10,10
Reverse DB curl
60x10,10,10, felt pretty good on these
Wrist roller, flexors
2 hand, 145x50
1 hand, 102x20,20,20
55 min.
08-19-08
Looking forward to the photo Merv...
Thanks Jim..
Not much sleep, so will fart around with wrist rollers and give it hell tomorrow..
Both hands, forward-125x100, back-125x100
One hand, forward-102x20, back-102x20, each hand
Both hands, forward-125x50, back-125x50, can hardly type
Around 12 min. I'm guessing.
Sergio:
08-20-08
Yes sir yo yo, you are correct sir!
True Rayme, I am ashamed....perhaps I can do better today......this ones for Rayme...
DB bench
85x15, 100x8,8, 90x10,10,10
DB skulls
55x10,10,10, negs last 3 reps.
Dips
BWx20, upright for tri's
Chins
BWx10, 35x6, 60x4, BWx8,8,8, barely...:)
DB reverse curl+55x10, 65x8,8, 55x10,10,10
DB wrist curl
90x25, 100x15+5 negs, 10+5 negs, 90x20,15, ok, Popeye's pooped!
58 min.
08-22-08
Changed my mind, will start on a Gironda style workouts for a while, molding the blob a bit...
Squats
165x 8x6, 20 sec. between sets, seems to save my knees and back.
Incline flys
27's x30, 50's x5x15+10 second static hold, 45 sec. between sets
DB bench rows
75's x4x10, 30 sec. between sets, back actually cramped in lower lats after last set, sweeeeet...
Stiff arm pulldown
55x 4x12, 30 sec. between sets, awesome pump, hurt'n now, worse tomorrow....:)
30 min. flat. 22 sets...about right I guess..
08-24-08
Thanks all, here's birthday fun for today....
Bent forward flys
27x15, 35x8,8,8,8,8, 40 sec. rests
Standing flys
27x8,8,8,8, 40 sec. rests
DB skulls, + x-reps
40x10+8, 45x8+4, 8+3, 8+1, 8, 8, 40 sec. rests
Long pulley tri. ext.
75x8,8, 60x8,8,8, bit off more than Icould chew, 40 sec. rests
Spider curls, DB's + x-rep
27x8+4, 35x6+6, 6+6, 6+3, 6, 6 x-reps, 40 sec. rests
Spider reverse DB curls + x-reps
35x6+6, 6+4, 6+3, 6, 10 x-reps, 40 sec. rests
Wrist roller flexor
155x50-30-25-20-20, 30 sec. rests.
42 min. 38 sets
08-26-08
Todays bag '0 fun...
Squats
175x 8x6, 30 sec. rests, take me to the hospital!
Incline flys
60's x 5x15, last set all x-reps, 30 sec. rests
DB bench rows
80's x 5x8, 30 sec. rests
Stiff arm lat pull downs
65x 4x10, 30 sec. rests
30 min. Was going to stop after squats, but I figured what the heck and slapped myself to man up...
08-27-08
Am working out today, rest tomorrow, I think I'll need it....
1 arm DB press, alternate, non-stop
40x1x15, 55x3x6, both arms, 55x3x6, 30 sec rests.
Bent over flys
40x5x8, 30 sec. rests.
DB skulls+CG bench partials
40x1x15, 50x6x6+6, 30 sec. rests.
Long pulley tri. ext.
65x5x8
DB preacher curl+partials
37's x4x6+3, 1x6 partials
DB reverse preacher curl+partials
37's x4x6+6, 2x8 partials
DB wrist curl, alternate
97x20,15, 90x20,15
47 min. 39 sets, weights slightly up.
08-29-08
SLD's
165x6x8, 30 sec. rests
DB bench, incline
85x5x8, 40 sec. rests
DB bench rows
85x5x8, 40 sec. rests
Stiff arm pulldown
75x5x8, 40 sec. rests
Wrists rollers, one hand, alternate
80x5x20, forward, 80x5x20 back, each hand
30 min, 21 sets + 20 sets forearms, breathing hard entire workout....
Sergio:
08-31-08
Wanna show me how that's done there Cajin, Will torture myself next workout!
Todays bag of fun..
Bent flys
30x15, 40x 6x8, 40 sec. rests
Standing flys
30x 6x8, 40 sec. rests
Lying DB skulls
40x15, 50x 6x8, 40 sec. rests
Long pulley tri. ext.
70x 6x8, 40 sec. rests
Preacher curls, DB's
30x15, 40x8,8,8,6+2x, 5+3x, 4+4x (x=x-rep)
Preacher reverse curls, DB's
40x8,8,8,8,6+2x, 4+4x, standing 40x20
DB wrist curl
98x20
Wrist roller, forward, both hands
175x30,30,30,30, 5 kilo plate fell out of the bucket, found my big toe, shades of the Cajin....sweeeeeet tater pie...ouch!
55 min. 45 sets..........
09-02-08
I'm going all bodybuilder on my buttocks!
Press to neck
100x15, 130x8,8,8,8, 110x8,8,8,8, pause at bottom, flex at top, upper chest pumped!
Med. wide grip rows, bent 90 degrees, stretch at bottom.
110x10, 130x8, 140x8,8,8,8,8, pumped and hurt'n
Pullover SS/with stiff arm pulldown
70+70x 8+8, 8+8, 8+8, Cajin torture at it's finest, free tricep pump!
33 min. 22 sets. Didn't time sets today.
09-03-08
Squats. just slapped some weights on, figured the weight after.
130x10, 200x6x10, 3/4 squats, bottom 3/4, non-lockout
BB reverse wrist curl
55x3x20
Behind back wrist curl
135x35, 25
20 min. didn't time sets, but was book'n.
09-05-08
Thought I posted this yesterday, but it's not showing up on this borrowed computer, while mine is in the shop.
Bent flys
30x 3x15
BN press
55x20, 90x12, 110x8, hurt the hell outa the shoulder, but felt better after
Standing press
155x8
Skulls, squeeze at top, pause at bottm
90x15, 110x 3x10
French press, BB
75x 5x10, slow reps
Pressdown
70x2x20
Curls
75x15, 85x 3x10, slow reps
Reverse curl
85x 6x10, slow reps, last set x-reps
Wrist curl, over knees
120x40, 150x25,20,15
57 min. 32 sets
09-06-08
Today's bag of sweat....
Pullups
BWx15, 35x8, BWx10
BB rows
135x10, 180x8,8,8
Stiff arm pulldowns
80x10,10,10
Bench, med. wide grip, pause and squeeze, mid chest
135x10, 155x8,8,
Neck press
135x8,8,8,8 x-reps, chest was hurt'n....nice...
28 min. 17 sets
09-07-08
BN press, shoulder re-hab
55x 3x20, hurt...ouch
Squats, high bar, close stance
165x5, 210x5, 245x5, 290x5
SLD's
130x10, 165x5, 210x5, 245x5, 290x5
BB wrist curl
135x50
BB reverse wrist curl
42x50
30 min. 14 sets
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