Bango Skank's Too Sexy For Your Leg Press

[bango skank]

Friday

Deadlift
Warm-up: 5x245, 5x280, 5x320
Work-Set: 375#x9 (added 10#) (My back was not happy with me after this set. Concessions must be made)

Standing Press
Warm-up: 5x90, 3x105, 2x115
Work-Set: 137.5x9 REP PR, 2x5x137.5 (added 2.5#)

Neutral Pull-Ups
14-14 (Only two sets. Pull-ups made my back LESS happy than ever.)

Sunday

30 Min Lap Swim

Monday

FUHK MONDAY

Wednesday

Supported Row
Warm-up: 5x175, 5x200, 5x225
Work-Set: 2x8x265# (added 10#)

DB Bench Press
Warm-up: 5x60, 3x65, 2x75
Work-Set: 3x5x90# ea. (added 5#)

30 Min Spin

Friday

Standing Press
Warm-up: 5x95, 3x105, 2x115
Work-Set: 140x9 REP PR, 2x5x140 (added 2.5#)

Neutral Pull-Ups
14-14-14 (Net gain on 1 from previous 3 set)

Seated Machine Pec Flies: 2x12x135

20 Min Stroller Jog

Sunday

30 Min Lap Swim

Monday

Squat
Warm-up: 5x175, 3x200, 2x225
Work-Set: 1x5x265# (Concessions)

Supported Seated Machine Row
Warm-up: 5x175, 5x200, 5x225
Work-Set: 2x8x275# (added 10#)

DB Bench Press
Warm-up: 5x60, 3x65, 2x75
Work-Set: 5-1-5 x92.5# ea. (added 5#) 1x4x185# (Barbell)

Standing EZ-Bar Curls: 10x80#, 10x90#

30 Min Jog

[bango skank]

Wednesday

Neutral Pull-Ups
15-15-14 (Net gain of 2)

Standing Press
Warm-up: 5x95, 3x105, 2x115
Work-Set: 142.5x8 REP PR, 142.5x4, 142.5x3 (Gonna keep the same weight, do my two sets of 5 first next time.)

Power Clean
Warm-up: 3x100, 3x115, 3x135
Work-Set: 5x3x155 (Same weight. Gonna jump by 5#)

Seated Machine Chest Flys: 2x12x135#

Hyperextensions: 2x30xBW

30 Min Spin

[knowles.ja]

strong stuff!

[BeauFlexington]

Standing Press
Work-Set: 142.5x8 REP PR, 142.5x4, 142.5x3 (Gonna keep the same weight, do my two sets of 5 first next time.)

Bangin' heavy volume!

[bango skank]

strong stuff!

Bangin' heavy volume!

The Dude abides.

[bango skank]

Friday

DB Bench Press
Warm-up: 5x60, 3x70, 2x75
Work-Set: 3x5x92.5#ea. (same #, 4 more reps)

Supported Row
Warm-up: 5x185, 5x215, 5x245
Work-Set: 2x8x285# (added 10#)

Deadlift
Warm-up: 5x205, 5x235, 5x270
Work-Set: 315#x10 (60# reset) (Very focused on form. Nice and easy. Taking 15# jumps)

Standing EZ-Bar Curls: 2x8x90# (Grip was pretty well spent after the deadlifts)

30 Min Spin

[bango skank]

Saturday

30 Ab Wheel Roll-outs
20 Ab mat sit-ups
2 Side Planks, Left/Right
3 Front Planks
20 Ab mat sit-ups
30 Ab Wheel Roll-outs

Sunday

30 Min Lap Swim

Monday

Neutral Pull-Ups
15-15-15 (Personal Goal. Net gain of 1, time to switch grips to chin-ups and work back up to 15)

Squat
Warm-up: 5x175, 3x200, 2x225
Work-Set: 3x5x265# (Added two more sets)

Standing Press
Warm-up: 5x95, 3x105, 2x115
Work-Set: 2x5x142.5, 142.5x7, (same weight, net gain of 2 reps)

Machine Chest Flies: 2x12x140# (added 5#)

Decline Glute-Ham Raises: 2x30xBW

30 Min Jog

[bango skank]

Wednesday

DB Bench Press
Warm-up: 5x60, 3x70, 2x80
Work-Set: 3x5x95#ea. PR (Added 5#, so close to those 100# dumbbells!)

Supported Machine Row
Warm-up: 5x185, 5x225, 5x250
Work-Set: 2x8x295# (added 10#) (I think it's time I switched back to Pendlay Rows)

Power Clean
Warm-up: 5x205, 5x235, 5x270
Work-Set: 5x3x165# (Added 5#)

Standing EZ-Bar Curls: 2x10x90#

30 Min Spin

[bango skank]

Friday

Standing Press
Warm-up: 5x95, 3x105, 2x125
Work-Set: 145x5, 145x5, 145x7 REP PR

Chin-Ups
12-12-12

Deadlift
Warm-up: 5x225, 5x245, 5x275
Work-Set: 325#x10

Seated Machine Chest Flys: 2x12x140#

Hyperextensions: 2x30xBW

30 Min Stroller Jog

[bango skank]

Sunday

30 Min Lap Swim

Monday

DB Bench Press
Warm-up: 5x65, 3x75, 2x85
Work-Set: 5x97.5#ea. PR, 4x97.5#ea., 3x97.5#ea (Added 5#) Barbell: 1x3x195#

Pendlay Row
Warm-up: 5x135, 5x135, 5x155
Work-Set: 2x8x185#

Back Squat
Warm-up: 5x180, 3x205, 2x235
Work-Set: 5x3x275# (Added 5#)

Standing EZ-Bar Curls: 2x10x90#

30 Min Jog

[knowles.ja]

Stroller jog! Hell yeah! How old are your kiddos?

[bango skank]

We have us a 3 1/2 month old named Sterling.

[bango skank]

Wednesday

Standing Press
Warm-up: 5x95, 3x105, 2x125
Work-Set: 145x5, 145x5, 147.5x7 REP PR (added 5#)

Chin-Ups
13-13-12 (net gain of 2)

Power Clean
Warm-up: 3x135, 3x135
Work-Set: 5x3x165# (added 5#)

Seated Machine Chest Flys: 2x12x140#

Hyperextensions: 2x30xBW

Burn: 552 kcal

35 min Spin
Zone 1: 00:26
Zone 2: 09:10
Zone 3: 16:04
Zone 4: 08:49
Zone 5: 00:00
Avg HR: 137 (107-158)
Burn: 390 kcal

Total Burn: 942 kcal

[bango skank]

Friday

DB Bench Press
Warm-up: 5x65, 3x75, 2x85
Work-Set: 3x5x97.5#ea. SET PR (Gained 3 Reps, Graduating to 100 pounders!)

Pendlay Row
Warm-up: 5x135, 5x145, 5x165
Work-Set: 2x8x195#

Deadlift
Warm-up: 5x225, 5x255, 5x285
Work-Set: 335#x10 (added 10#)

Standing EZ-Bar Curls: 2x10x90#

89 min Workout
Zone 1: 12:08
Zone 2: 45:25
Zone 3: 21:07
Zone 4: 04:19
Zone 5: 01:09
Avg HR: 123 (0-176)
Burn: 791 kcal

40 Min Stroller Jog
Zone 1: 03:48
Zone 2: 05:16
Zone 3: 05:29
Zone 4: 24:29
Zone 5: 01:08
Avg HR: 145 (95-167)
Burn: 493 kcal

Total Burn: 1284 kcal

[knowles.ja]

Congrats on the PR. Using those triple digit big boy weights now.

Beautiful kid, man.

[bango skank]

Congrats on the PR. Using those triple digit big boy weights now.

Beautiful kid, man.

Thank you, sir!

Monday

Standing Press
Warm-up: 5x95, 3x115, 2x125
Work-Set: 150x5, 150x5, 150x6 REP PR (added 2.5#)

Squat
Warm-up: 5x185, 3x225, 2x245
Work-Set: 3x5x285# (added 10#)

Chin-Ups
13-13-13 (net gain of 1)

Seated Machine Chest Flys: 2x12x140#

Hyperextensions: 2x35xBW

58 min Workout
Avg HR: 128 (67-165)
Burn: 566 kcal

30 min Jog
Avg HR: 164 (111-179)
Burn: 558 kcal

Total Burn: 1124 kcal

[bango skank]

Using those triple digit big boy weights now.

Imagine my disappointment when I find out some a$$hat broke them the day before I was going to use them. lol.

Wednesday

Barbell Bench Press
DB Warm-up: 5x65, 3x75, 2x85
BB Work-Set: 3x5x200# (Those 100# DB's will have to wait till Sunday when I'm at my other gym)

Pendlay Row
Warm-up: 5x135, 5x145, 5x165
Work-Set: 2x8x195# (added 5#)

Power Clean
Warm-up: 3x115, 3x125, 3x145
Work-Set: 5x3x170# (Added 5#)

Standing EZ-Bar Curls: 2x10x100# (added 10#)

30 Min Spin

Friday

Standing Press
Warm-up: 5x100, 3x115, 2x135
Work-Set: 152.5x5, 152.5x5, 152.5x6 PR (Added 2.5#) (A true PR and then some!)

Chin-Ups
14-14-14 (Net Gain of 3!)

Deadlift
Warm-up: 5x225, 5x245, 5x275
Work-Set: 345#x8 (Didn't push it to 10 today. Will repeat)

Seated Machine Chest Flys: 2x12x145# (Added 5#)

Hyperextensions: 2x35xBW

[bango skank]

Saturday

30 Min Stroller Jog

Sunday

DB Bench Press
Warm-up: 5x65, 3x75, 2x85
Dumbbell Work-Set: 3-2-1x100# ea. PR (added 5#) (Still a PR!)
Barbell Work-Set: 3x3x200#

Pendlay Row
Warm-up: 5x135, 5x150, 5x170
Work-Set: 2x8x200# (added 5#)

Squat
Warm-up: 5x190, 3x225, 2x250
Work-Set: 1x5x295# (Added 10#)

Standing Oly-Bar Curls: 10x95#, 9x95# (Subtracted 5#)

15 Min. Lap Swim

Tuesday

30 Min Stroller Jog

[bango skank]

Wednesday

Standing Press
Warm-up: 5x100, 3x115, 2x130
Work-Set: 3x5x155# PR (Added 2.5#)

Chin-Ups
15-15-15 (Net gain of 3! Making the switch to overhand grip pull-ups!)

Power Clean
Warm-up: 3x115, 3x135, 3x155
Work-Set: 3x175 (Added 5#, pooped out during my 2nd set)

Seated Machine Chest Flys: 2x12x145#

Hyperextensions: 2x40xBW

[bango skank]

My written journal has not made it to my on-line journal lately. Getting married tends to throw you off your routine. lol. Major changes marked in blue.

Tuesday

Standing Press
Warm-up: 5x95, 3x105, 2x115
Work-Set: 140x11 REP PR, 2x5x140 (Added 2.5#)

Overhand Pull-Up
12-12-11

Back Squat
Warm-up: 5x180, 3x205, 2x235
Work-Set: 3x5x275#

Thursday

Kroc Row
Warm-up: 5x60, 5x70, 5x80
Work-Set: 2x8x92.5# ea. (Added 2.5# ea.)

Dumbbell Incline Bench Press
Warm-up: 5x50, 3x60, 2x55
Work-Set: 2x5x77.5# ea., 1x12 (Added 2.5# ea.)

Power Clean
Warm-up: 3x115, 3x135, 3x150
Work-Set: 5x3x175#