Author Topic: Kris Kangas workouts!!  (Read 15335 times)

Offline Sergio

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Re: Kris Kangas workouts!!
« Reply #50 on: December 21, 2018, 11:06:38 AM »

Not much sleep last 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

DB row, 1 arm
105x10,10,10,10, pumped!

35 min. Will sleep good tonight.


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.


Good Morn'n
90x5, 135x5, 200x5, 225x5,5

225x 4x10, 3/4 squat, non-lockout at top, trying to keep size without huwt'n my wittle knees. Nice pump.

20 min.


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.


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.


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
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.


Yo, down to bidness...pump and burn, who's your Daddy now?

DB bench
60x25, 90x10,10,10,10 x-rep

50x25,25,25 x-rep, bottom middle

Dips, BWx25

BWx10,10,10, scap pullups, BWx10,10, bottom half

DB row, one arm

Pullover, stiffarm
50x30, 2-15 kilo plates, 66x15,15

43 min. I'm outa here.


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. 


Some John Lee Hooker to get in that chain gang mood...

140x5, 210x5, 255x5, 290x5, 325x5, 290x5, 255x5, 210x5,5,5, close stance.

23 min.


ZZ Top..Rythmeen..

DB press
50x15, 60x10, 75x5x5, left shoulder tweaky, go to..

Slightly bent forward standing flys

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.


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

Wrist rollers, flexors
125x30, 145x30, 160x20,20, 145x30,25, pretty fried.

50 min. Must find chair, must sit, rest...good!


125x3, 165x3, 210x3, 290x3, 325x3, 345x3, 290x3,3,3

20 min.


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, 155x10, 175x10, 196x8,8

130x10, 155x10, 175x10, 210x8,8

BNP, to loosen shoulders

36 min.


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...


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!


Sunday is for

One arm DB row
80x20, 102x10, 120x8, 128x6

DB bench
60x20, 85x10, 95x8, 105x6

165x10, 210x10, 255x10

29 min


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.

Offline Sergio

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Re: Kris Kangas workouts!!
« Reply #51 on: October 14, 2019, 10:55:10 AM »

Todays workout, have no idea what I'm doing, well, I have an idea, it is.

165x10, 225x8,8,8,8, will add a set next workout

DB skulls
40x20, 50x10, 55x8,8

BWx20,20,20 x-reps

DB Reverse curl
55x10,10,10,10,10 x-reps

BWx10,10,10 assist

Wrist roller

50 min.


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.


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

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...


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.


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


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

DB bench rows
85x15,15,15,15, pumped!

32 min.


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

DB wrist curl
85x30, wrist not happy....switch to..

Wrist roller, flexors

35 min. Great pump, really feeling it today.

Offline Sergio

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Re: Kris Kangas workouts!!
« Reply #52 on: December 01, 2019, 02:28:28 AM »

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

165x5, 210x5, 245x5, 290x5,5

Wrist roller
175x50 forward, x50 back, PR

35 min.


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.


DB press
50x20, 60x10, 75x5,5,5,5

Seated DB CJ row
75x10, 85x10, 113x5,5, 95x8

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.


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

75x10,10, pumped

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

DB wrist curl

46 min.


Backs a little tweaked, so going low reps, and I mean loooow...

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

Concentration curl, DB

Reverse DB curl
60x10,10,10, felt pretty good on these

Wrist roller, flexors
2 hand, 145x50
1 hand, 102x20,20,20

55 min.


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.