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+--- Thread: Yano's old man lifts such and so forth (/showthread.php?tid=73)
RE: Yano's old man lifts such and so forth - Yano - 02-02-2025
[MEDIA=youtube]ftOnimHN1Mc[/MEDIA]
Feb 2 '25 - Iron Abyss
Sunday Active Recovery
200.0 body weight
1802 cals headed to 3000
Cardio - Stationary Bike - 30 min before - 30 min after - 17 miles 114bpm
Nice easy recovery day , feels good to relax a bit.
Headed into a deload week and then we begin the peaking phase.
Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side
Shoulder Mobility:
Wall Angels 2x10
Band Pull-Apart 3x15
Band Press 3x15
Band Face Pulls 3x15
Overhead Reach Stretch 2x30 sec per side
Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge w/slow slight twist 2x10 per side
Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold
Core Activation & Stability:
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Planks - Flat - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Stretching:
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Piriformis Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec
Accessory Work:
Dumbbell Bird Dog Rows - #30 - 3x15
Curls - #25 - 3x15
Seated Dumbbell Press - #30 - 3x15
Dumbbell Bench Press - #40 - 3x15
RE: Yano's old man lifts such and so forth - Yano - 02-03-2025
https://www.youtube.com/watch?v=0L_-Oh_Qaek&list=RDdzYUbJL4Gt4&index=5
Monday Feb 3 '25 - Iron Abyss
Deload Week - 4 day - Dead Focus
200.5 body weight
1673 cals headed to 3000
60 min cardio - stationary bike 30 min before - 30 min after - 17.4 miles 114bpm
Today was like easing into a nice hot bath ... ooooh ...eeeehhh ...uttt...ahhhhhhhh.
Smooth as glass , quick , fun and deloady , a good time had by all.
Stretches -
Knees to chest - 3x20 sec hold
90/90 Stretch
Dead Bugs - 2x15
Bird Dogs 2x15
Cobra Stretch 2x30 sec hold
Childs Pose 2x1 min hold
Lifts -
Deadlift - 3x3 - 65%
Build up - 135x3 - 225x3 - 315x3
Working Sets - 365x3 - 365x3 - 365x3
Deficit Deads 2" - 3x5 - 50%
Working Sets - 280x5 - 280x5 - 280x5 - 280x5 - 280x5
Rack Pulls - hole below knee - 2x6 - 60%
Build up - 135x3 - 225x3 - 315x3 - 405x3
Working Sets - 440x6 - 440x6
Shrugs - 3x12 - 135x12 - 135x12 - 135x12
Cool Down -
Hip Flexor Stretch - 2x30 each side
Pigeon Pose - 2x30 each side
RE: Yano's old man lifts such and so forth - Yano - 02-04-2025
https://www.youtube.com/watch?v=dMbsju-qSeE
Feb 4 '25 - Iron Abyss
Tuesday - Active Recovery
200.2 body weight
1674 cals headed to 3000
Cardio - Stationary Bike - 30 min before - 30 min after - 17.6 miles 114bpm
With the 6 day split tested and switching back to the 4 day I figure the deload week and 2 extra active recovery days are just a good idea.
So , in and out clean quick n quiet.
Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side
Shoulder Mobility:
Wall Angels 2x10
Band Pull-Apart 3x15
Band Press 3x15
Band Face Pulls 3x15
Overhead Reach Stretch 2x30 sec per side
Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge w/slow slight twist 2x10 per side
Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold
Core Activation & Stability:
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Planks - Flat - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Stretching:
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Piriformis Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec
Accessory Work:
Dumbbell Rows - #30 - 3x15
Curls - #25 - 3x15
Seated Dumbbell Press - #30 - 3x15
Dumbbell Bench Press - #30 - 3x15
RE: Yano's old man lifts such and so forth - BrutalHoney - 02-04-2025
What??? This guy does mobility training???
Gold star for intelligence.
RE: Yano's old man lifts such and so forth - Yano - 02-05-2025
(02-04-2025, 02:55 PM)BrutalHoney Wrote: What??? This guy does mobility training???
Gold star for intelligence.
Prehab before Rehab !! 57 in March most of this is held together with bubblegum and scotch tape haaahahaah
https://www.youtube.com/watch?v=astISOttCQ0
Feb 5 '25 - Iron Abyss
Wednesday - Bench/Upper focus
201 body weight
1374 cals headed to 3000
60 min cardio - 30 min before - 30 min after - 17 miles 112/114bpm
Come on sing along !! D E L OAD - D E L OAD - D E L OAD - and DELOAD was his name-o !!!
Today was easy peazy with zero issues , just a big ole cup of deloady goodness.
Stationary Bike - 30 min
Stretches -
Band Pull-Aparts - 3x15
Wall Angels - 2x10
Overhead Reach Stretch - 2x30 sec per side
Lifts -
Bench Press: 3x5 - 65% 1RM
Warm up - ebx5 ebx5
Progression - 135x5 - 185x5
Working Sets - 215x5 - 215x5 - 215x5
Accessories -
Dumbbell Incline - 3x12 -
35x13 - 35x12 - 35x12
Delt Flys - 2x15 - 15x15 - 15x15
Bent Rows - 3x10 - 135x10 - 135x10 - 135x10
Cool Down -
Doorway Stretch - 2x30 sec per side
Cat-Cow Stretch - 3x10 reps
Stationary Bike - 30 min
RE: Yano's old man lifts such and so forth - Yano - 02-06-2025
https://www.youtube.com/watch?v=d-diB65scQU
Feb 6 '25 - Iron Abyss
Thursday - Active Recovery
201.1 body weight
1290 cals headed to 3000
60 min cardio - 30 min before - 30 min after - 17.6 miles 114bpm
Just a short sweet simple day of stretches n yoga ..ahhhhhhhhhhh.
Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side
Shoulder Mobility:
Wall Angels 2x10
Band Pull-Apart 3x15
Band Press 3x15
Band Face Pulls 3x15
Overhead Reach Stretch 2x30 sec per side
Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge w/slow slight twist 2x10 per side
Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold
Core Activation & Stability:
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Planks - Flat - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Stretching:
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Piriformis Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec
Accessory Work:
Dumbbell Rows - #30 - 3x15
Curls - #25 - 3x15
Seated Dumbbell Press - #30 - 3x15
Dumbbell Bench Press - #30 - 3x1
Lu Raise - #15 - 3x15
RE: Yano's old man lifts such and so forth - Yano - 02-07-2025
https://www.youtube.com/watch?v=lBasrxllbX0
Feb 7 '25 - Iron Abyss
Squat Focus Thursday - Deload week
201.3 body weight
1275 headed to 3000
60 min cardio - stationary bike - 30 min prior - 30 min after lifting - 17 miles - 112/114bpm
Stretches -
Knees to Chest - 3x20 sec hold
90/90 Hip Stretch - 2x30 sec per side
Deep Squat Hold - 2x30 sec
Ankle Circles - 2x10 per direction
Lifts -
Squat: 3x3 - 60-65% 1RM - #310
Warm up - ebx5 ebx5
Build up - 135x3 - 225x3 - 295x3
Working Sets- 310x3 - 310x3 - 310x3
Goblet Squats - 3x12
35x12 - 35x12 - 35x12
Step-Ups - 2x10 per leg
Side Planks: 3x30 sec hold - 1 flat - 1 left side - 1 right side
Hamstring Stretch - 2x30 sec per leg
Pigeon Pose - 2x30 sec per side
RE: Yano's old man lifts such and so forth - Yano - 02-08-2025
https://www.youtube.com/watch?v=lcIK3akktLU
Feb 8th '25 - Iron Abyss
Upper Pulling Focus Deload Saturday
201.5lbs body weight
1563 cals headed to 3000
60 min cardio - Stationary bike - 17.2 miles - 114bpm
Today was the final day of the deload and it all feels real good , looking forward to getting back to work on Monday
Stretches -
Arm Circles - 15 each arm/direction
Band Pull Apart - 3x15
Band Press - 3x15
Knees to chest 2x30 count hold
Dead Bugs - 2x15 per side
Bird Dogs - 2x15 per side
Lifts -
Pendlay Rows - 3x5 -65% 1RM - #175
Warm up - ebx5 ebx5
Progression - 135x5 - 155x5
Working Sets - 175x5 - 175x5 - 175x5
Meadows Rows - 3x8 - 60% - #80
Working Sets - 80x8 - 80x8 - 80x8
Rear Delt Flys: 3x15 - double loop red mini
15x15x15
Hanging Leg Raises: 4 sets of 15
Cool Down -
Lat Stretch - 2x30 sec per side.
Foam Rolling - Lats and traps 2 min
RE: Yano's old man lifts such and so forth - Yano - 02-09-2025
https://www.youtube.com/watch?v=5AwWCfM0a50
Feb 9 '25 - Iron Abyss
Sunday Funday - Active Recovery
201.8 body weight
1582 cals headed to 3000
60 min cardio - 30 min before - 30 min after - 17 miles 112bpm
Sweet short n simple , some stretch , some yoga , some db's.
Been a good week , I'm feeling deloaded , no aches n pains to speak of.
Ready , Set , Peak !!
Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side
Shoulder Mobility:
Arm Circles 2x10 each arm each direction
Wall Angels 2x10
Band Pull-Apart 3x15
Band Press 3x15
Band Face Pulls 3x15
Overhead Reach Stretch 2x30 sec per side
Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge w/slow slight twist 2x10 per side
Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold
Core Activation & Stability:
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Planks - Flat - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Stretching:
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Piriformis Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec
Accessory Work:
Dumbbell Bird Dog Rows - #30 - 3x15
Curls - #25 - 3x15
Seated Dumbbell Press - #30 - 3x15
Dumbbell Bench Press - #30 - 3x1
Y Raise - looped red mini - 3x15
RE: Yano's old man lifts such and so forth - Yano - 02-10-2025
https://www.youtube.com/watch?v=RBZr5i3iWwY
Feb 10th '25 - Iron Abyss
Monday - Peaking Phase - Week 1
201.7 body weight
1705 cals headed to 3000
60 min stationary bike - 17.5 miles 114bpm
WOOOOOOOOOOO n shit !!!
Back at it like a muh'fucking smack addict baby and it's all good in the hood.
Head was into it , forge was hot n ready to roar , heart was pounding and ready for war ahhhhh I love my garden of chaos.
Bar moved well today , hinge was on time. Broke the multi rep sets into individually wrapped singles like Murican Cheese and went for it.
A good time had by all.
Stretches -
Ankle Circles - 2x10 each leg/direction
Hip Circles - 2x10 each leg/direction
90/90 stretch - 2x30 sec hold
Knees to chest - 4x20 sec hold
Pelvic Tilt - 2x20
Pelvic Raise - 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cobra Stretch 2x30 sec hold
Superman's 3x30 sec hold
Planks 2 flat 2 left 2 right - 30 sec hold each
Cat Cows - 2x10
Childs Pose - 2x1 min hold
Lifts -
Deadz - Iron Abyss Peaking
Warm up - ebx5 ebx5
Build up - 135x5 - 225x5 - 315x3 - 405x2
Working Sets - 450x1x1x1x1x1 - 465x1x1x1x1 - 485x1x1
*PAP Pairings - 485x1 + 14" Box Jump - 500x1 + 14" Box Jump - 500x1 + 14" Box Jump - 515x1 + 14" Box Jump
**Back Off Sets - 450x1x1x1x1x1x1 - 400x1x1x1x1x1x1x1x1 - 365xamrap 8* Keep Track
Deficit Deadz - 2" - slight progression - 3x4
420x4 - 425x4 - 430x4
Rack Pulls - Hole below knee - slight progression - 2x6
485x6 - 500x6
Shrugs - 4x8 - slight progression
315x8 - 320x8 - 325x8 - 330x6+1+1
Abs - Bent Leg Lifts - 4 sets of 30