General Category > Exercises and workouts
Kris Kangas workouts!!
Sergio:
09/08/06
Press (push press)
133x3, 155x3, 177x1, 200x1, 2, the second set was easier than the first PR!!
DB press, rest pause, 10 sec. between sets
58's x10-6-4-2
Bent up/row
133x10, 155x10, 200x5, 221x5
Deads
221x5, 287x5, 352x5, 441x2 PR!!
Hammer curls
58x20, 18, 12, 12
Hanging wrist curl
58x35, 20, 20, 20
Whew, tired, lol
55 min.
----------------
09/20/06
Chins
BWx5, 35x5,5,5,5, BWx5,5
Dips
35x5, 55x5,5,5,5, 35x5,5
Seated French press,
20kg.(44)plate x40, 2-15kg.(66) plates x15,15
Hammer curls
70's x10,10,10
Hang wrist curl
70x30,25,20
43 min.
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09/12/06
Press (lbs.)
110x3, 133x3, 155x8, new rep PR.
Bent Up/row
155x3, 200x3, 265x3 PR, 200x8
Squat
200x3, 287x3, 333x3, 287x5
Reverse curl (Oly bar)
110x5, 133x5, 155x5, 177x3, PR, 1st rep nice, last 2 a bit sloppy.
Hanging wrist curl
133x40, new rep PR, 15, 10
38 min.
--------------------
09/14/06
Chins (lbs.)
35x5, 45x5, 5, 35x5, BWx12
Curl, close grip
80x10, 90x10, 10
Dips
BWx30, 70x5, 5, 5, 35x10
Incline French press
90x8, 12, 10
DB wrist rollers both directions
48x50
40 min.
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Sergio:
10th Part
09/17/06
OH Press? (lbs.)
88x5, 110x5, 133x5, 155x5, 177x5,? really did too many warmup sets
Bent up/row
110x5, 155x5, 177x5, 110x20 rear delts and upper back really pumped here
Rows
200x5, 5
Squats
176x5, 221x5, 265x5, 352x5, 265x5 last rep on 352 very slow, shoulda did 3's and more weight
Reverse curls (E-Z)
90x10, 105x10, 127x10, (Oly bar) 133x15, 15, forearms starting to hurt
Hanging wrist curl
155x15, 177x10, 10, 155x12, 133x10, hurting and sucking on these
65 min. longest workout in a year. Maybe too many reps/sets on warmups, but great workout! Now for some ice cream!
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09/19/06
Chins
BWx15, 35x3, 45x3, 68x1, 1, 90x3 neg., 3 neg.? ? PR on pos. and neg.
Curls
110x10, 133x6, 6? ? ?PR
Dips
35x15, 68x3, 90x3, 112x1, 1, 133x3 neg., 3 neg.? ? PR on pos. and neg.
Lying French? press
110x10, 133x8, (left elbow weird, changing to C.G. Bench) C.G. Bench 133x30? ? ?PR on French press
40 min. Time for ice tea!? Grin
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09/22/06
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Re: Kris's home gym workout
« Reply #141 on: September 22, 2006, 05:19:43 PM »
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Well, I hit the wall several days ago. Run of PR's is over for the moment
Press
155x3, 177x3, 199x1, 221x1, 1, no lockouts. I think last week I could've done it.
Bent up/row 155 4x5, really weak on these
Hammer/reverse curl
DB 48x15, BB 105x15, DB 58x20
Hanging wrist curl
58x2x30
About 40 min, but was interupted 3 times. Need to back off for a week or two before ramping up again.
-------------
09/24/06
The owner of the squat rack came and got it today, it's sold. Boo hoo. At the end of the week should have a full blown custom power rack in it's place, Yaaaa. Meantime some pump and tone.
DB press superset bent up/row
37x10/10, 58x10/10, 10/10, 10/10
Pulldown superset dips(BW)
90x15/15, 100x15/15, 125x15/15, 15/15
Seated curl superset French press
37x10/10, 10/12, 10/10
Hammer curl superset tri pushdown
51/45x15/15, 51/55x10/10, 10/10, 10/10
Hanging wrist curl
61x30, 65x25, 20, 15
Nice pump, upper arms measured exactly 18", ice tea time!
48 min.
-----------------
09/27/06
Still in my backoff week. Looking forward to the power rack. Will ramp back up when it comes in.
Sissy squats,
2x20
Reverse curl
82 lbs 1x40
Hanging wrist curl
105 lbs 1x50
8 min.
-------------------
09/28/06
Flexing here boss!
SS/DB press, bent up/row
37x15/15, 58.5x15/15, 15/15
SS/Dips, pulldowns
25/110x15/15, 25/132x15/15, 15/15, 15/15
SS/Curl, French press
37x12/15, 12/15, 12/15
25 min.
--------------
Sergio:
11th part
09/29/06
Workout-water
after-ice tea
after-when I'm a good boy-ice cream
Thick bar training forearms(1-1/2 inch)
Reverse curl
83x15, 105x15, 132x15, 15
Hang wrist curl
132x20, 15, 10, 10
Reverse wrist curl
60x10, 10, 10
15 min. Only water today, whaaa.
---------------------
10/01/06
No power rack yet, so....
Sissy squats
33x20, 20, 20, could hardly walk after these
SLDeads
128x10, 150x20, 20,? can you say "smoked ham?"
Pulldowns, incline
125x15, 140x15, 15, lats actually ached after these
Neck bench press
128x20, 20, 15, chest hurts already, nothing like easing into something, lol
35 min. A little too much time on setup, but working with what I have.
--------------
10/02/06
Here in Central Mexico the rain ends middle of Sept. then the sun comes out, but it's Oct. and no letup insight. Really strange. So moved some weights inside to workout. Workout a little slow, getting set up.
BN Press
80x20,? 105x10, 10
Upright row
105x20, 20
Preacher curls
80x10, 90x6+4. 6+4, 6+4. (the 4's are partials)
Lying French press + close grip bench
70x20+20, 100x15+10, 115x8+8, 8+8
Reverse preacher curls
60x10, 70x6+4, 80x6+4, standing 80x20
Wrist curls
105x25, 20, 15, 15? right wrist feeling a little better, not 100%, fish oil seems to be helping
50 min. Nice pump
----------------
10/04/06
Had a nice setup. The squat rack has been sold, wasn't mine. Supposed to be getting a power rack in it's place, meantime, working with a 1" bar and about 200 lbs. Will get on a pic. though.
Woke up feeling out of it. Took a long time to function, flu maybe?
Bench, to middle of chest
105x10, 128x10, 150x 3x10
Rows
150x10, 160x 4x10
Press
128x 2x10
Bent up/row
128x 2x15
20 min. Think I'll fall down now! lol.
-----------------
10/05/06
No cold, so far. Maybe too much mescal. Celebrated winning a two year fight in court over my business. Shocked
Reverse curl, E-Z bar
83x10. 105x10, 128x10, 138x10, 150x6, 6, 138x10, miss the Oly bar.
Hanging wrist curl
105x15, 128x15, 150x15, 170x15, 180x10, 10, 160x15, bar barely moving on last set.
Reverse wrist curl
60x15, 15
25 min
---------------
Sergio:
12th part:
-----------------
10/06/06
SL Deads
150x10, 172x10, 194x10
Sissy squats
33x 3x20---breathing hard after these
CG Bench
105x10, 128x10, 150x10, 172x10, 8---too many warmups
Lying French press, slow reps
83x 4x10
Curl
82x10, 105x10, Scott curls, 92x6+4, 6+4, (4's are partials)
48 min.
---------------
10/08/06
Moved my dip bars from outside into my room. Have a chin bar but is only 1" , a little small, don't care for it.
DB press
37x10, 58x6, 70x10, 8
Bent up/rows
70x10, 10, 10
Chins
BWx10, 25x6, 6, 6
Dips
25x10, 45x6, 6, 6
Hammer curl, seated w/backstop (fairly strict)
58x10, 10, 10, 10, standing, 58x20
DB wrist curls
52x30, 63x30, 70x20, 75x20, 65x20, Right wrist feeling a little better so went with DB's today. Felt good!
50 min.
-----------------
10/10/06
Lite workout today
Leg raise SS/with crunches
30 each, immedialty got a charlie horse(cramp) in the gut, ouch! Took a few minutes to work it out
Sissy squat
33x25, 25, up 5 reps
One leg calf raise, extreme stretch
1x25
SLDeads
150x20, 172x20, sucking air after these
DB seated curls
37x15, 43x8, 8, 8
Lying French press
43x20, 50x10, 10, 7+7 bench, PR on 50's
40 min. Ice tea is calling my name.
-----------------
10/12/06
Decided to play around today with wrist curls.
DB wrist curls
62x30, 74x30, 80.5x25, 20 right wrist stopped hurting heaviest set. 80.5 PR
-------------
10/12/06
Didn't "feel" like liften, so put on George Thorogood, and got down to it.
Leg raises, 2x30, crunches, 2x30, seated leg raise, 1x30
Sissy squat, 66x 3x10
SLDead lift, 150x10, 172x10, 200x10
DB press, 43x15, 65x10, 10
Bent up/row, 70x 3x10
29 min, sweatn like an African Warthog chased by a Leopard. Time for ice tea!! Cool
------------------
10/14/06
Ab work, Ring of Fire, 3 sets.
Dips
BWx10, 35x8, 70x6, 6, 35x6
Lying French press SS/with close grip bench DB's
41x15/15, 51x8/8, 6/6, 6/6 (51's PR)
Chins
BWx10, 25x6, 6, 6, Bwx6
Curls SS/with Hammer curls DB's (seated w/backstop)
41x8/8, 45x6/6, 6/6, 6/6
Standing Hammer curls
65x15, 10, 10
Seated hanging wrist curl DB's
65x25, 80x20, 15, 15, reg wrist curl, 80x15 (hanging wrist curl, PR)
Ba, ba, ba, bad to the bone, 60 min
------------------
10/16/06
DB Press
48x6, 58x6, 70x6, 80x3, 3, 3, 3? ? ? PR
Pullups
BWx8, 35x6, 6, 6, lats hurting after these puppies
DB Rows
80x10, 85x8, 88x6, 6, first 3 sets two arm, last set one arm. Can go more weight with one arm style.
DB Bench
70x15, 75x10, 10, 10,? Chest hurts after these, could go more weight, but bench is only 5 inches off floor, hard to position
40 min. Ice tea time! Cool
--------------------
Sergio:
13th part:
-----------------
10/18/06
Thanks Alwyn
Started with George Thorogood, finished with Jimmy Hendrix
SLDeads
220 3x10
Hack squats
83x10, 95x10, 128x10--these suckers are nasty!
Seated DB curls
43's 5x8
Lying French press SS/with bench press
43x10/10, 51x10/10, 8/8, 6/6 PR on 51's
Crossover French press
26x10-8, 10-8 2 sets nonstop, tri's are fried
Hammer curls seated/with backstop
55's 4x15 last set barely moving, last 5 reps partials
Wrist curls, DB's
55x30, 75x25, 20, 65x25 I'm done, so is Jimmy
65 min. Arms really pumped!
--------------
10/20/06
Sweatn n grinning
like summer in 'Bama
a little John Lee Hooker
some Carlos Santana..............had to put on some serious music to get my heart started today
DB press
48x5, 58x5, 68x5, 5, 5
Chins
BW 4x8
DB rows
80'sx8, 95'sx8, 8, 8, 8
DB bench
80x8, 8, 8, 8, 8
DB fly
40'sx30
45 min, tea time ya'll
---------------
10/22/06
Leg raise
2x50
Hack Squats
150x10, 172x10, 10
SLD's
215x20
Lying crossover tri press
28x10, 37x8, 6
Lying French press+CG Bench DB's
50's x12/12, 8/8, 6/6
Curls seated DB's
37x10, 45's x10, 8, 8
Hammer curls seated
60's x10, 10, standing, 10, 10
Wrist curls, DB's
60x30, 70x25, Drop sets, 70-50's x20/10
HAnging wrist curl
70x20
60 min.
----------------
10/24/06
DB press
58x5, 70x5, 80x5, (PR), 85x3,(PR), 75x5, pulled hammie last nite in martial arts class, had to clean the weight practicaly on one leg, ouch.
Chins
BWx3, 25x3, 50x3, 75x3(PR), 50x5, bad chin bar, no knurling, and 1" diameter
DB row
70x5, 92x5, 108x5(PR) handles very slick, wrapped w/elec. tape going to straps, 108x10, 10, (PR)
DB bench
75x10, 85x10, 10, 10, 10 (PR) can do more, hard to get more on bar, lol
Hammer curl for fun
85x3 (PR) big plates on one side hitting my legs, need more large or small plates.
58 min. Good sweat!(n) Back to my ice tea! Cool
-----------------
10/26/06
I'm putting everything in lbs. as I also log in on Draper's site.
Put on some John Lee Hooker, get that chain gang feeling going.
Squats, rigged up a rack to do back squats, funky but works, sorta.
165x10, 200x10, 222x10, left hammie giving me fits, call it good here.
Seated DB curls w/backstop
37x8, 48x8, 55x5, 5, 5, 5, PR
Lying DB press(French press)
48x10, 51x8, 55x8, PR, 60x6, PR, 65x4, PR. 3 in a row, whoa!
Dips
BWx25, 20
Seated hammer curls w/backstop
65x10, 10, standingx15, 15 PR on seated
Hanging wrist curl, bar
165x10, DB's, 65x30, 20, 20, 20
60 min Tongue
-----------------
10/29/06
Put on the Stones, time to lock and load.
DB press ss/Monkey rows
48x10/10, 62x10/10, 10/10, nice pump
DB rows(one arm)
107x8, 115x8, 8, 8, (PR)
Chins
BWx 3x10
DB bench
95x8, 8,(PR) 6, 6, 81x15
43 min.
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