Kris Kangas workouts!!

[Sergio]

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 regpark.net 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.

[Sergio]

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.

5/6/06

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.

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

05/07/06 (everything in kilos)

Squats
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
Curls
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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05/09/06

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

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06/10/06

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

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06/11/06

Deads
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

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06/13/06

Press
40x3, 50x3, 60x3, 70x3, 3, 60x3, 3, 3
Row
60x6, 80x6, 90x6, 6, 80x6
Pullup, close grip
8, 8, 8,
Bench
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.
   
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06/15/06

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.
Squats
60x5, 90x5, 110x5, 130x3, 3
Curl
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.

[Sergio]

06/16/06

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.

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06/17/06

"light day"
DB press
51 lbsx20, 58x8, 67x5, 5, 5
Chin
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.
 
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06/19/06

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
Curl
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.

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 06/21/06

OH press
50x5, 60x5, 70x3, 3,
DB press
67 lbsx5, 5
Bench
60x5, 80x5, 100x3, 3, 80x5, 5
Rows
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.

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06/23/06

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.

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06/25/06

Press
40x8, 50x8, 60x8, 50x8, 8
Semi upright row
50x8, 60x8, 70x8, 8, 60x8
Bench, flat
60x8, 80x8, 90x8, 80x8, 60x8
Pullups
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.

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06/26/06
Seated French press, barbell
28x20, 38x15, 48x8, 8, 8, 42x10
Standing barbell curl
28x10, 38x10, 48x8, 8, 42z8, 8

Approx. 23 min.

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[Steff]

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)

[Sergio]

So let's go workout!!

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06/37/05

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.

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06/29/06

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

Moving a little slow today, about 45 min.

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06/30/06

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.

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07/02/06

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.

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07/04/06

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.

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07/06/06

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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[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.

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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.

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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.

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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

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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.

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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.

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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.

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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.

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09/06/06

Chins
BW x3, 50lbs. 10x3

Dips
50lbs.x3, 90lbs. 10x3

35 min. Sore already. lol.  Grin

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