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Kris Kangas workouts!!

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I want to show in this topic many of the good routines (always as good as the injuries let him) of a good friend for me that I had the pleausure to meet him (online, but met after all) several years ago.  After his pass away I felt that I lost a big partner so I decide in the forum and here to keep his training style and his nowledge alive.  As well as his forearms records, reletive and even absolute, for a men of 5'7" of height.

One reason to do this is reding again his workouts, advices, experiences like there were new, and so motivate me and hope everypeople that read it.

Hope that in one month I put a good amount routines for analyze them and extract very usefull information for all.

For the last month I have been doing a total body routine, based on db press, chins, dips, squats, hammer and wrist curls.
I am going on a split, divided chest, back, shoulders, second workout squats, tri, bi, forearms. Energy requirments are about the same. Every 3rd squat routine will substitute deads or Romanian deads. May or may not be days rest between workouts, all depends on how I feel. Should average 4x a week.


Chins 5x5
Rows 4x7, to 80K
Pulldown, 2x20 40K
Bench 5x8 to 80K
BNP 4x8 50K
Semi upright  row 2x15 50K

Will drop pulldowns, too redundent and put semi upright row in instead, with back. Kilo is 2.2 lbs.

Got up way too early today. OK no excuses, worked out anyway.

05/07/06 (everything in kilos)

60x5, 80x5, 100x5, 120x5, 130x5
Calf raise,
100x 3x15, haven't done these in years, will feel them the next few days
Close grip bench
60x15, 80x10, 90x5, 80x7, 7
Pulley pressdown
20x10,  25x10, 8, 8
30x10, 40x10, 50x6, 40x10, 10
Reverse curl
42x10, 48x15, 52x10, 10
Hanging wrist curl
58x30, 20, 20, 20

Aprox. 50 minutes


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Chins(pullups,palm forward)
35's 4x10
60x15, 80x10, 10, 8, 8
50x6, 60x5, 5, 50x6
Semi up/row, DB's
35's 2x8
Weight or reps up, 40 min.



Decided to do a little forearm work. Right thumb and wrist hurt from arthritis, so skipped dumbells, did bar.(Still hurt, nothing's perfect) All weight in kilos.

Wrist curl, over bench
50x30, 60x15, 70x10, 10, 60x15, 50x15
Reverse wrist, over bench
20x25, 15, 15, 15



80x3, 100x3, 120x3, 140x1, 160x1, 170x1
Romanian deads
100 2x10
Curls, these are done seated, with a backstop to keep them strict.
16x10, 20x8, 8, 8, 6, 6
Lying tri plus bench press, superset.
17x15, 20x12/12, 10/10, 8/8, 8/8
Hammer curls, seated with backstop
22x15, 24x10, 10, 10, 10
Hanging wrist curl, bar
64x25, 20, 15



40x3, 50x3, 60x3, 70x3, 3, 60x3, 3, 3
60x6, 80x6, 90x6, 6, 80x6
Pullup, close grip
8, 8, 8,
60x10, 80x8, 90x6, 6, 80x6

35 min. under time constraint today, really cooked throught the workout. Left shoulder still hurts from dipping two weeks ago, a little swollen today, top of joint, rows bothered it more than press did. Decided to hit presses a little harder today.


What a day, 5 hours waiting in line to pay for new plates on a truck I bought this week, only to repeat it in Jan. No lunch, no time, so sucked down a glass of milk with brewers yeast and a banana.
Well there's no cheese with my whine, on with the workout. Everything in kilos unless posted lbs.
60x5, 90x5, 110x5, 130x3, 3
30x10, 40x10, 50x6, hand hurting, switching to dumbells
43lbsx6, 6, 6
Tri ext. plus press,
43lbsx15/15, 10/10, 8/8, 8/8, 8/8 ( in a hurry, no time to change weights)
Hammer curl, seated with backstop
51lbsx10, 10, 10, 10, 10
Hanging wrist curl
51lbsx50, 30, 30

About 45 min.


Forearm work.  Often hit my forearms 4x a week, they can be worked more often like calves.(kilos)

Reverse wrist curl
20x30, 30x10, 28x10, 10, 20x20
Hanging wrist curl, oly bar
50x15, 70x15, 80x10, 70x15, 60x15, 15

About 15 min.



"light day"
DB press
51 lbsx20, 58x8, 67x5, 5, 5
9, 9, 9, 6/3 neg,
Rows, DB's
70 lbs x15, 15, 12
Bench, DB's
70lbsx20, 15, 15
Hammer curl
67's x10, 10, 10
Hanging wrist curl, DB's
67x30, 20, 20

About 40 min.


Squats, all reps non lockout, constant tension
60x10, 80x10, 100x10
Sissy squats, against a wall, with swiss ball between  myself and wall as a roller
BWx10, 8, 8 about 30 sec. between sets, could hardly stand up after these bad boys.
Calf raise
100x  3x25
w/up, bar 65x10, seated DB's 37lbsx10, 10, concentration, 37'sx5, preacher curl 37'sx7,7
Seated French press
DB's, 37'sx15, 15, 12, 10, 10, 10 (these felt good today)
Hammer curl, preacher bench
37'sx10, 10, 10, 10
Hanging wrist curl
60 (kilos)x20, 20, 20

About 50 min.



OH press
50x5, 60x5, 70x3, 3,
DB press
67 lbsx5, 5
60x5, 80x5, 100x3, 3, 80x5, 5
60x5, 80x5, 100x3, 3, 80x5, 5
Pullups, close grip
BWx10, 8, 6
Reverse curls, oly bar
40x10, 50x10, 60x8, 8, 50x15, I used straps for the 60's
Hanging wrist curl
60x20, 70x15, 15, 15

About 60 min.



Really didn't feel like a workout today, but tomorow have a big party at the dojo.
SLD 60x10, 90x10, 110x10
Sissy ball squat, still sore from Mon. from these.
BWx15, 10, 10
Seated curls, with backstop(DB's)
14x10, 18x10, 8, 8
Incline french press(DB's)
14x15, 18x10, 10, 10, 10
Hammer curls
50 lbs.x15, 15, 15
Hanging wrist curl(DB's)
50 lbs.x50, 40

Going a little slow today, 55 min.



40x8, 50x8, 60x8, 50x8, 8
Semi upright row
50x8, 60x8, 70x8, 8, 60x8
Bench, flat
60x8, 80x8, 90x8, 80x8, 60x8
BWx8, 8, 8, 8, 8
Reverse curl
38x15, 48x15
Hang wrist curl
64x15, 15, 90x5, new PR on these.

43 min.

Semi upright row, bend over at waist 15-20 degrees, medium grip, row up to sternum, no higher. You can work up to some good poundages with these. Hits rear delts, traps, upper back, good bulk builder. This is a pull move I often use to balance a push move like presses. I can really see a diff. in my rear delts and upper back after a couple months on these. They won't bother the delts like reg close grip upright rows do on some people.


Seated French press, barbell
28x20, 38x15, 48x8, 8, 8, 42x10
Standing barbell curl
28x10, 38x10, 48x8, 8, 42z8, 8

Approx. 23 min.


I think this is a great way to honor the man! :)
In the future I'm gonna try out some of his WO:s in a abbreviated version! (I'm a small guy)

So let's go workout!!



Squats, non lockout, everything in kilos
60x6, 90x6, 120x6, 6, 90x6
Calf raise
90x40, 110x30, 25, 25
Hanging wrist curl
60x15, 80x15, 15, 70x15
Standing hammer curls
28'sx10, 10, 10, 10

33 min.



Press,  all weights in kilos
40x8, 50x8, 60x8, 8, 8
Semi up/row
60x8, 80x8, 8, 8
80x8, 100x8, 8
BWx10, 10, 8
60x8, 80x8, 100x4, 80x8, 8

Moving a little slow today, about 45 min.



No work today, soooo

Chins,  BWx15, 10
Curls, seated, incline 18x10, 8, 8, 8

Dips, BWx30, 20
French Press, DB incline, 18x10, 10, 8, 8

Hammer curl, seated, 24x10, 10, 10, 10
Wrist curl, hanging behind legs, 64x25, 15, 15, 15

40 min.



Squats, (box) x60x3, 80x3, 100x3. 120x3, 140x3, 120x3, 3

Calf raise, 120x25, 25, 20, 20

DB press               
SS w/semi up/row,  22x10/10, 28x6/6,  6/6,  6/6

Hammer curls, seated, 22x10, 26x12, 12, 12, new PR

Hanging wrist curls, 64x25, 70x15, 15, 15

45 min.



School gym full of kids today, so workout in my room.

Chins, BWx10, 10, 10, 8, 8, 8

Dips, BWx25, 15, 10, 10, 10, 10

Hammer curls, standing, 26x25, 18, 13

Hanging wrist curls, 26x30, 30, 30

Approx. 35 min. great pump.



Decided to see what the young people were up to, went to a university gym today, 15 pesos, about a dollar and 40 cents.
No cute girls training today, not even ugly ones, oh well, lol.

Deads, 60x10, 100x5, 140x5, 160x5, 5,  will feel these tomorrow.

DB press, 18x10, 26x6, 34x5, 5, 5 (new PR), 26x8

Hammer curl, 22x10, 26x10, 10, bar,38x15

Hanging wrist curl, bar, 64x15, 15,(very slow reps) DB, 34x15, 15

40 min.  Tongue



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