Yano's old man lifts such and so forth

[Yano]

[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

[Yano]

https://www.youtube.com/watch?v=0L_-Oh_Q...t4&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

[Yano]

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

[BrutalHoney]

What??? This guy does mobility training???

Gold star for intelligence.

[Yano]

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

[Yano]

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

[Yano]

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

[Yano]

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

[Yano]

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

[Yano]

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