General Category > Exercises and workouts
Kris Kangas workouts!!
Sergio:
07/08/06
Chins, BWx8, 15x6, 6, 6, BWx6
DB curls, 22x6, 6, 6, 6
Dips, BWx25, 23x8, 6, 6, BWx12
DB Lying French press, 22x8, 6, 6, 6
35 min.
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07/10/06,
Squats, 70x3, 90x3, 130x3. partial bench squats, 150x3, 170x3, squats, 130x3, 90x3
Pullups, BWx 5x8
Bench, 60x8, 80x8, 100x4, 90x5, 80x8
Calf raise, 100x40, 120x30, 25, 25
40 min. (40. min. seems to agree with me for some reason. lol)
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07/12/06,
Press, DB, 26x10, 30.5x7, 7, 5, 5, 5
Seated curl, DB, 18x10, 20.5x6, 6, 6, standing, 6, 6
Seated French press, DB, 18x15, 20.5x8, 8, 6, lying & press, 7/7, 7/7. 7/7
Seated hammer curl, 20.5x20, 22.5x10, 10, standing, 10, 10
Hanging wrist curl, DB, 30.5x35, 25, 25, 25
55 min.
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07/14/06
Well it's been about 6 weeks since posting here, time for an active recovery (backoff) week. Light weight, few sets, more reps.
Romanian deads 60x2x15
Calf raise 80x2x50
Bench press 60x25, 15
Rows 60x25, 15
Reverse curl 31x20
Hanging wrist curl 60x30
25 min. no rush, plenty of rest between sets
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07/16, 2006
2nd active recovery day, Dumbells
Press, 12x25
Curl 12x25
Lying French press, 12x2x25
Hammer curls, 12x25
Hanging wrist curls, 12x125, could have done more, was getting boring.
10 min.
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07/17/06
Sissy squat, 1x20
Flys, 12x25
Pulldowns, 25x25
5 min.
Moving a little blood around, looking forward to hitting it in a few days!
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07/19/06
Still formulating my workouts, but decided to do a lite full body routine today.
Sissy squats, 15x20, 15
Calf raise, 80x50-BWx50, nonstop
Pulldowns, 30x20, 40x15, 50x10
Flys, 20x20, 20
Lateral raise, 16x15, 15
Close grip bench, 60x15, 80x10, 8
Incline French press, 16x10, 10
Preacher curl, 16x10, 10
Reverse DB preacher curl, 16x10, 15
Hanging wrist curl (Oly bar) 60x40, 20
50 min.
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Sergio:
07/21/06
Today shoulders, arms.
Seated BN Press, 28x10, 38x10, 48x8, 52x5, 5
Lateral raise, 14x10, 15, 15, 15
Preacher curl, 28x15, 38x8, 8, 8, 8
Lying Tri Press and CG Bench, 44x15-15, 48x10-10, 6-6(tris really smoked here) 6-6, 6-6
Preacher Reverse Curl, 28x16, 38x10, 10, standing, 15, 15
Seated over bench Wrist Curl, 50x25, 60x20, 70x15, 60x20, 50x25, (forearms are fried)
65 min. I'm done. Nice pump. Be sore tomorrow.
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07/24/06
Got about 5 hrs. sleep, the Pagans started the fiesta about 5 AM. Rockets, drums, fircrackers, right outside my door, a wee bit tired.
Pullups, 3x10 (close grip) really breathing hard after last set.
Close grip stiffarm pulldowns, 20x15, 15 Lats are fried.
Stifflegged deads, 70x8, 90x3x8
Flys, 22x20, 15, 15, 15 Pecs really pumped.
25 min.
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07/25/06
Seated press,38x10, 48x10, 58x6, 6
Bent lateral raise, 13x15, 15x15, 19x10, 10
Lying french press and CG bench, 38x10-10, 48x10-10, 8-8, 6-6
Scott curl, 38x6, 8, standing curl, 48x8, 8
Reverse curl, 38x10, 48x10, 58x10, 48x10
Hanging wrist curl, 58x25, 68x20, 15, 15
60 min.
Planned on doing squats, but broke a toe last night in class. Will see about next workout.
Generally up in weight or reps, shoulders extremely pumped, arms not bad.? Cool
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07/27/06
Toe still hurts, back and wrist as well, decided to workout anyway.
BB Row, 50x6, 60x6, 80x6, 100x6, 110x4, 120x4, 4, 4, new PR
Bench, 60x6, 80x6, 100x6, 110x2, 100x4. 4. 90x6
Squats, 90x20 (bodyweight)
Reverse curl (Oly bar) 40x6, 50x6, 60x6, 70x6, new PR
Wrist curl(hanging) 70x10, 90x10, seated, 68x25
50 min.
--------------------
07/28/06
Tomorrow is a demo and party, so am doing a short workout today.
Press, 50x5, 60x5, 70x5
Bent upright row, 70x5, 80x5, 5
Incline French press, 30x8, 40x8, 50x8, 8
Standing curl, 30x8, 40x8, 50x8, 8, wrist hurts, but got 8 reps anyway.
25 min. Nice pump both shoulders and arms. Cool
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07/31/06
Woke up q Little fuzzy this morning, didn't sleep well.
Back still hurts, so will limit training (directly) somewhat.
Bench, 70x6, 90x6, 110x2, 130x1 neg.(no go on positive) 100x4,
Dips,BWx20, 20
Ran out of energy here, ate a handfull of walnuts and water with brewers yeast.
Rows, 70x6, 90x6, (used straps here) 110x4, 130x3, (PR) 100x6
Pullups BWx10, 10.
Romanian deads, 100x20-------whew!
38 min.
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Sergio:
08/01/06
May not have a chance to lift tomorrow, so fooled around a little today.
Reverse curl (Oly bar) 40x6, 50x6, 60x6, 70x6, 80x6, (new PR) 50x25, 25
Hanging wrist curl, 60x15, 70x15, 80x10, 10, 70x15
20 min.
----------------------
08/02/06
All Kg unless posted lbs.
Up/row, 60x10, 70x8, 8, 8
Press, 60x5x5
Curls, 40x10, 10 (wrists killing me, switch to DB's) 35lbs, one arm,x15, 15
Lying crossover DB French press, 35lbsx15, 15, 15
Dips, BWx25
35 min. Short, sweet, nice pump, DB's felt good today, though a little light.
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08/05/06
Chins
BWx10
11x5
21x5
31x5 neg., 5 neg.
15x5
BWx5
Dips
BWx20
21x5
41x5 neg., 5 neg.
20x5
BWx20
Reverse curl, E-Z bar
30x10
48x10
58x10, 10
48x10
Hang wrist curl
60x25
70x15, 15, 15
40 min.
--------------------
08/06/06
Press
40x5
50x5
60x5
70x5
DB 67'sx8, 8
Semi up/row
70x5
90x5, 5, 5, 5
Squat
100x20
Hammer curl(seated)
67x15
Seated hanging wrist curl
67x50
--------------------
08/08/06
Chins, BWx10, 11x6, 16x6, 6, BWx10
Dips, 16x10, 26x10, 10, 8, BWx20
Reverse curl, (Oly bar) 50x10, 60x10, 70x6, 50x20
HAnging wrist curl, 70x20, 80x15, 15, 70x15
38 min.
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08/10/06
Push press
133x10, 155x5, 177x3 (everything in lbs. today)
DB press, 70'sx8, 6
Rows
155x10, 199x8, 243x5, 5
Squat
199x5, 243x5, 309x5, 5
Romanian deads
221x20
Hammer curl
70'sx15
HAnging wrist curl
70'sx40
Tic tocs, 27x35 (these are reverse wrist and hanging wrist curl same time)
43 min.
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08/13/06
DB Press SS/with up row (all in lbs)
33x8-8, 54x8-8,? 68.5x8-8, 8-8
Chins
BWx8, 8, 8, 8, partials, top and bottomX5-5,? 5-5
Dips
BWx30. 46x8, 8, 8, 8, BWx10
Hammer curls
65'sX15, 15, 15, 10, 8
Hanging wrist curl
65'sX25, 20, 20, 15, 15
48 min.? Time for ice tea, steak and potato!
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08/15/06
Deads (all Kg.)
70x3. 100x3, 120x3, 140x2. 170x1, 200x1, (new PR)
Bent up/row
80x5, 100x5, 5
Push press
50x5, 70x5, 5
Tic tocs(hanging wrist curls both ways)
32x30, 20 (bar)
33 min.
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Sergio:
7th Part
8/17/06
Chins, partials top and bottom(working top first while fresh)
BWx5-5, 25lbsX5-5 5-5, 5-5, full reps 5, 3-2neg.
Dips,
25lbX10, 50lbX10, 6-4neg, 6-4neg, 4-4neg, 4-4neg.
Hammer curls, seated w/backstop
55lbX10, 10, 10, standing, 15, 10
Hanging wrist curl
138lbX15, 155X15, 15, 12, 10
40 min.
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08/19/06
Everythings in lbs today, as I already wrote it that way in my logbook.
Push press
133x5, 155x5, 5, 177x5 (PR) 155x5
Bent up/row
133x5, 177x5, 199x5, 5, 5
Squat
177x5, 221x5, 265x5, 309x5, 243x5
35 min.
-------------------
08/21/06
Chins
25lbsX6, 6, 6, 6, 6, last 2 reps last set, neg.
Curls, Oly bar
111lbsX8, 8, 8, 8
Dips, 50lbsX8, 8, 8, 8, 8, last 3 reps last set neg.
Lying Tri. Press
111LbsX8, 8, 8, 8, last set, last 2 reps neg.
Reverse Curl
111lbsX15, 133x10, 133x10+80x10, 133x10+80x10, drop sets, forearms hurting on these
Wrist curl over bench
133x30, 25, 15, 15
Ice tea time, 50 min. Arms really pumped today.
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08/23/06
"lite" day, picked 4x6, don't ask why.
Press
60kg 4x6
Bent up/rows
80kg 4x6
Romanian deads
120kg 4x6
Standing wrist rockers
80lbsX30
25 min.
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08/25/06
Chins (weights in lbs.)
BWx10, 35x6, 57x4, 68x1+1 neg. 35x5 PR
Dips
35x10, 68x6, 90x4, 3+1 neg. 46x10 PR
Reverse curl (E-Z bar)
105.5x10, 127.6xx6, 158.6x4, 127.6x10 PR
Hanging wrist curl
155x20, 15, 133x20, 15
35 min.
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Sergio:
8th Part
08/28/06
All in lbs.
BN Press
88x10, 110x5, 133x5
DB press
65's x8, 8, 8
Bent up/row DB's
65's x10, 10, 10, 10
Squats
133x3, 221x3, 309x3, 3, 3, squat superset w/sissy 221x10/10
Seated hammer curl, superset w/standing hammer
58's x10/5, 8/4, 8/4
DB hanging wrist curl
58's x50, 25, 25
40 min.
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08/29/06
Chins (all weights in lbs.)
BWx12, 35x5, 5, 5, 5, BWx8
Incline curls
43x8, 8, 8
Dips
35x10, 70x5, 5, 5, 5, 35x8
Incline French press
43x12, 10, 10
Tic Tocs(wrist rockers) 43x40
35 min.
-------------------
08/31/06
DB Press (all in lbs.)
37x5, 58x5, 70x5, 5, 5
Semi bent up/row 1 arm
70x5, 5, 80x5, 5, 5 (too light, up weight next workout, these give greater stretch than BB or DB 2 arm
Deads
176x5, 265x5, 309x5, 5, 5
Reverse wrist curl, 1 arm
37x25, 25, 25
Hanging wrist curl, 1 arm
80x25, 20, 15
40 min.
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09/02/06
Chins? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? (everything in lbs.)
35x6, 6, 50x6, 35x6, 6, BWx6
Curls barbell.
105x10, wrist hurting, going to DB's, 48x10, 8
Dips
35x6, 6, 75x6, 6, 40x6, 6? ? ? ? ? ? PR For reps on this weight (75x6) had another rep or two in me? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?
One arm French press? ? ? ? ? ? ? ? ? ? ?? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?
48x8, 6, 6? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? PR haven't done these in years, nasty exercise
35 min.
----------------
09/04/06
Cool cloudy day, didn't feel like lifting, so put on the Stones, and good to go.
DB press
48x15, 70x7, 7, 7, new PR (with DB's)
1 Arm bent/up row
70x8, 8, 8
Squats
176x8, 265x8, 309x8, 331x3, 400x3 1/4 squat
DB Hammer curl seated w/backstop
48x21, 15, 12, 12, 12
DB seated wrist curl
48x50, 63x30, 70x25, 20, 70x15+52x20 (dropset)
I'm whupped, ice tea time.
50 min.
---------------
09/06/06
Chins
BW x3, 50lbs. 10x3
Dips
50lbs.x3, 90lbs. 10x3
35 min. Sore already. lol. Grin
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