Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=w1YaNZcUPGc

April 7 '25 - Iron Abyss
Monday Heavy Lower
205.7 body weight
1790 cals headed to 3300
30 min stat bike - 8.6 miles 120bpm

Today was right on the fucking money. Head was in it, forge was hot enough to smelt brimstone , was a damn fun day all around.

The Meadows / TBar Rows - Lemme splain ., Got a new close grip handle for Tbars was itching to try it out , everything felt good so I sort of made a superset/circuit thing out of both set of one than the other and so on.

Stretches-
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Pelvic Raise 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Planks - flat - right - left - 30 sec each
Superman's - 3x30 sec hold
Childs Pose - 2x1min

Lifts -
Deadz - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x5 - 225x5
Working Sets - 255x10 - 300x5 - 360x3 - 405x2
Top Singles - 450 x1 x1 x1 x1 x1
*Back Off Set - 360x7

Rack Pulls - IA - Hole below the knee -
Working Sets 450x5 - 510x3 - 555x2
*Back Off Set - 480x4

Pendlay Rows -
Warm up - ebx5
Working Sets - 145x10 - 165x5 - 200x3 - 225x2 - 250x1 - 285x1
*Back Off Set - 225x7

Meadows Rows / TBar Rows - IA
Working Sets - 110x10x2 - 130x5x2 - 155x3x2 - 175x2x2 -195x1x2 - 220x1x2
*Back Off Set - 175x8

Lat Pulldowns - new rig gotta start some where - IA
Working Sets - 65x10 - 75x5 - 90x3 - 105x2 - 115x1 - 130x1
*Back Down Set - 105x8

Shrugs - IA
Working Sets - 150x10 - 175x5 - 210x3 - 240x2 - 265x1 - 300x1
*Back Down Set - 240x8

Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=TeJDIzPxd0M



Apr 8 '25 - Iron Abyss

Upper Tuesday

206 bodyweight

1600 cals headed to 3300 for the day

30 min cardio - Stat bike 8.5 miles 120/122bpm



Today was right on , everything moved good , felt good. Head was in it , plenty of fuel in the tank.



Solid as a rock all the way around.



Stretches -

Band Press 2x10

Band Xover 2x10

Band Yraise 2x10

Band Face Pulls 3x15



Bench - Iron Abyss

Warm up - ebx5 - ebx5

Working Sets - 145x10 - 165x5 - 200x3 - 225x2

Top Singles - 250 x1 x1 x1 x1 x1

Back Off Set - 200xamrap - 8



Incline Close Grip - IA

Working Sets - 120x10 - 140x5 - 165x3 - 190x2 - 210x1 - 225x1

Back Off Set - 165xamrap - 9



​Decline Bench - IA

Working Sets - 120x10 - 140x5 - 165x3 - 190x2 - 210x1 - 225x1

Back Off Set - 165xamrap - 9



Low Cable Row - IA

Working Sets - 75x10 - 85x5 - 100x3 - 115x2 - 130x1 - 145x1

Back Off Set - 115xamrap - 8



Curls - EZ Bar - 4x12

50x12 - 60x12 - 65x12 - 70x12



​Lat Raise - 4x12 - 12x12 - 15x12 - 20x12 - 25x12



Delt Fly - 4x12 - 12x12 - 15x12 - 20x12 - 25x12



Abs - Paloff Press - Double looped red mini - 4x12

[Yano]

https://www.youtube.com/watch?v=DdekZoYoamE

April 9 '25 - Iron Abyss
Tekneek Wednesday
206.2 body weight
1370 cals headed to 3300 for the day
30 min cardio - Stat Bike 8.4 miles 120bpm

Today was all money , nice n simple technique day , lil of this lil of that and some accessories.

Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10

Lifts -
Paused Deadz - 65% - 4x4 - #390
Warm up - ebx5 - ebx5
Progression - 135x4 - 225x4 - 315x4
Working Sets - 390 x4 x4 x4 x4

Bench Work - 50% - 4x5 - #175
Warm up - ebx5 ebx5
Progression - 135x5 - 155x5
Working Sets - 175 x5 x5 x5 x5

Squat Holds - 30 sec hold all the way up
Working Progression - 150x30sec - 240x30sec - 330x30sec - 420x30sec - 490x30sec - 510x30 - 580x30 - 600 x30sec x30sec x15sec shakey legs racked it

Tricep Pushdowns - 4x12 Progressive - used the pulley tower for the first time on these , it was cool
45x12 - 50x12 - 55x12 - 60x12

Face Pulls - double looped red mini's - 4 sets of 12

Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=00GlGW3F_Ug

April 10 '25 - Iron Abyss
Squat Focus and such n so forth
206.3 body weight
1837 cals headed to 3300 for the day
30 min cardio stat bike - 8.6 miles 120bpm

Today was solid and fun. Head was in it , forge was hot enough to smelt ozmium. Everything felt good. Bar had good speed , hit depth all the way around , I got no complaints.

Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold

Lifts -
Squatz - Iron Abyss
Warm up - ebx5 ebx5 150x5
Working Progression - 215x10 - 250x5 - 300x3 - 340x2
Top Singles - 375 x1 x1 x1 x1 x1
Back Off Set - 300xamrap - 8

Good Mornings - bottom of squat up - IA
Working Progression - 150x10 - 175x5 - 210x3 - 240x2
Top Singles - 275 x1 x1 x1 x1 x1
Back Off Set - 210xamrap - 8

Zercher Squats - IA
Working Progression - 10x160 - 5x185 - 3x220 - 2x250
Top Singles - 275 x1 x1 x1 x1 x1
Back Off Set - 220xamrap - 8

RDL - snatch grip at the rings - IA
Working Progression - 10x175 - 5x205 - 3x245 - 2x275
Top Singles - 305 x1 x1 x1 x1 x1
Back Off Set - 245xamrap - 9

Shrugs - IA
Working Progression - 150x10 - 175x5 - 210x3 - 240x2
Top Singles - 265 x1 x1 x1 x1 x1
Back Off Set - 210xamrap - 9

Abs - Pallof Press - double looped red minis - 4 sets of 12 each side

[Yano]

https://www.youtube.com/watch?v=Y1mX9Y9pp5w

April 11 '25 - Iron Abyss
Pressing n things Friday
206 body weight
1400 cals headed to 3300 end of day
30 min cardio - stat bike 8.6 miles 120/122bpm

Another solid day in the books , everything fired well , moved with purpose. Everything feels good at this point , add in another back off set next week perhaps.

Stretches -
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Band Face Pulls 3x15

Lifts -
Overhead Strict Press - yeah the one I ain't sposed to do haahaha that Dr can eat a bag of dicks with whip cream , told me I'd never walk again too ..... hmph
Warm up - ebx5 - ebx5 - 95x5
Working Sets - 100x10 - 115x5 - 135x3 - 155x2
Top Singles - 170 x1 x1 x1 x1 x1
*Back Off Set - 135xamrap - 10

Close Grip Flat Bench - IA
Working Sets - 120x10 - 140x5 - 165x3 - 180x2
Top Singles - 200 x1 x1 x1 x1 x1

*Back Off Set - 165xamrap - 10

JM Press - IA
Working Sets - 85x10 - 100x5 - 120x3 - 135x2
Top Singles - 150 x1 x1 x1 x1 x1
*Back Off Set - 120xamrap - 10

​DB Lat Raises - 4x12
12x12 - 15x12 - 20x12 - 25x12

Pull Ups - 4xamrap - 10 - 10 - 8 - 8

Abs - Bent Leg Lifts - 4 sets of 35 - bumped up a bit

[Yano]

https://www.youtube.com/watch?v=rrim6_9VSeM



April 12 '25 - Iron Abyss

Slave to the grind Saturday

206.5 body weight

1795 cals headed to 3300 end of day

30 min cardio - stat bike 8.4 miles 120bpm



Today was a strong finish to the week, everything moved well , body took the extra work load , I got no complaints at all.



Stretches -

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Knees to chest 4x20 hold

Dead Bugs - 2x20

Bird Dogs - 2x20

Forward Fold 2x20 hold

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold



Lifts -

Speedy Dynamic Skwatz - SSB - 8x3 - touch n go off the pins -

65% + 25% dynamic in bands rounded up for the stretch - #325 + #150 - #475 at the top

Warm up - ebx5 - ebx5

Progression - 150x3 - 200x3 - 250x3 - 300x3

Working Sets - 325/150 x3 x3 x3 x3 x3 x3 x3 x3



https://streamable.com/4ae7q9



Good Mornings - IA - High to bottom of squat n back - more knee flexion than I would like but hey , I'm a stroke victim I'm allowed to do weird shit ? ?

Working Sets - 150x10 - 175x5 - 210x3 - 240x2

Top Singles - 265 x1 x1 x1 x1 x2 felt good hit the last as a double

*Back Off Set - 210xamrap 7



https://streamable.com/cxds1c



Deficit Deads - IA - Beltless - This was a fun mental battle , never done these in this set up - ran these to a single - Had decent speed for no belt

Working Sets - 255x10 - 300x5 - 360x3 - 405x2 - 450x1

*Back Off Set - 360xamrap - 5



405x2

https://streamable.com/mo87mg



450x1

https://streamable.com/xr6wzk



Lost our camera crew to movies snacks



Front Squats - Backward SSB - IA - working off old pr of 350

Working Sets - 150x10 - 175x10 - 210x3 - 240x2

​Top Singles - 265 x1 x1 x1 x1 x1

*Back Off Set - 210x8



Bent Rows - IA

Working Sets - 145x10 - 170x5 - 205x3 - 230x2

​Top singles - 255 x1 x1 x1 x1 x1



Abs - Paloff Press - double looped minis - 4 sets of 12

[Yano]

https://www.youtube.com/watch?v=nElblXq8iLI



April 13 '25 - Iron Abyss

Sunday - Active Recovery

206.3 bodyweight

2806 cals headed to 3300 - late work out n post

30 min cardio - stat bike 8.5 miles - 120 bpm



Nice relaxed day eating n gaming a bit, tinkered on a few things around the house , got in the late workout and feel great. Lookin forward to tomorrow.



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 / direction

Deep Squat Hold 3x30 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 2x20 per side

Bird Dogs 2x20 per side

Pelvic Tilt 2x20 slow reps

Pelvic Raise 2x20 slow reps

3 Sets of Planks - Bent Arm Wall - 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

Standing Forward Fold 2x30 sec

Seated Forward Fold 2x30 sec

Cobra Stretch 3x30 sec

[Yano]

https://www.youtube.com/watch?v=kFr8SdOS5ic



April 14 '25 - Iron Abyss

Dead Pulling Monday

206.3 body weight

2105 cals out of 3300 for the day

30 min cardio - 8.7 miles - 120/122 bpm



Today went great , everything felt solid. Bar travelled well , had decent speed. Body feels good all around.



Kept to the one back off set but ramped up the percentage a bit.



Stretches -

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Knees to chest 4x20 hold

Dead Bugs - 2x20

Bird Dogs - 2x20

Forward Fold 2x20 hold

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold



Lifts -

Beltless Deads - Iron Abyss
Warm up - ebx5 - ebx5 - 135x3 - 225x3

Working Sets - 260x10 - 305x5 - 365x3 - 410x2 - 455x1 - 510x1

*Back Off Set - 480x6



510x1

https://streamable.com/jatkez



Rack Pulls - IA - Hole below the knee

455x5 - 515x3 - 560x2



560x2

https://streamable.com/62zfys



Pendlay Rows - IA

Working Sets - 150x10 - 170x5 - 205x3 - 230x2 - 255x1 - 290x1

*Back Off Set - 265x6



Tbar Rows - IA

Working Sets - 115x10 - 135x5 - 160x3 - 180x2 - 200x1 - 225x1

*Back Off Set - 205x6



225x2

https://streamable.com/rdepwp



Lat Pull Downs - IA

Working Sets - 75x10 - 85x5 - 105x3 - 115x2 - 125x1 - 145x1

*Back Off Set - 130x6



Shrugs - IA

Working Sets - 155x10 - 180x5 - 215x3 - 245x2 - 270x1 - 305x1

*Back Off Set - 280x6

Abs - Bent Leg Lifts - 4 sets of 35

[Yano]

https://www.youtube.com/watch?v=Rm2yRSur7OA



April 15 '25 - Iron Abyss

Bench n Row Tuesday

206.5 body weight

1898 cals headed to 3300

Cardio - 30 min stat bike - 8.4 miles 120bpm



Today was a good solid day , missed the top single on bench which royally pissed me off , reset for it and just couldnt get it locked out today , hit that 290 and its like an ice pick in the front delt / pec tendon.



Everything else fired off really well all but that top single. So I cant complain.



What I'm thinking of doing it just holding up main bench work here at 280/285 and start adding reps while I continue to add weight to the accessories.



Something in the chain is weak which is why that pec and front delt have to work so fucking hard on the left side , see if we can fix it with accessory work.



Stretches -

Band Press 2x10

Band Xover 2x10

Band Yraise 2x10

Band Face Pulls 3x15



Lifts -

Comp Bench - Iron Abyss

Warm up - ebx5 ebx5 - 135x5

Working Sets - 150x10 - 170x5 - 205x3 - 230x2 - 255x1 - 290xfail - reset tried it again - 290xfuck

Back Off Set - 265x6



Incline Close Grip Bench - IA

Working Sets - 115x10 - 135x5 - 160x3 - 180x2 - 200x1 - 225x1

Back Off Set - 205x6



Decline Wide Grip Bench - pinkys on rings - IA

Working Sets - 115x10 - 135x5 - 160x3 - 180x2 - 200x1 - 225x1

Back Off Set - 205x6



Low Cable Rows - IA - doubles to the end

Working Sets - 90x10 - 105x5 - 125x3 - 140x2 - 155x2 - 175x2

Back Off Set - 160x6



Lat Raise - 4x12 - 12x12 - 15x12 - 20x12 - 25x12



Delt Flys - 4x12 - 12x12 - 15x12 - 20x12 - 25x12



Abs - Paloff Press - double looped red mini bands - 4x12

[Yano]

https://www.youtube.com/watch?v=MCxMBmKG-SE



April 16 '25 - Iron Abyss

TekNeek Wednesday

206.8 body weight

3291 cals for the day

30 min cardio - Stat bike - 8.4 miles - 120 bpm



Today was a fun day , deads went smooth , swapped out comp bench for some pin press spoto's , used the lat tower rig for standing cable crunches , that was different , felt like a fish a couple times over estimating my starting weight lol yanked damn near over backwards but it was hella good fun !



Stretches -

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Knees to chest 4x20 hold

Dead Bugs - 2x20

Bird Dogs - 2x20

Forward Fold 2x20 hold

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold



Band Pull Aparts - looped red mini - 3 sets of 15



Lifts -

Paused Deads - mid shin - 65% 1rm - 4x4

Warm ups - ebx5 ebx5

Progression - 135x2 - 225x2 - 315x2 - 365x2

Working Sets - 390 x4 x4 x4 x4



Pin Press/Spoto - Wide Grip - pinkys at the rings - 50% 1rm - 4x5

I shall splain - set the pins at spoto height - inch off my chest - full stop - boom up

Warm up - ebx5 ebx5

Progression - 135x5 - 155x5

Working Sets - 175 x5 x5 x5 x5



Squat Walk Outs/Holds -

Progression - 150x30sec - 240x30sec - 330x30sec - 420x30sec - 510x30sec - 580x30sec

Working Sets - 630 x30sec x30sec x30sec



Low Cable for face pulls on Lat Tower - never done these had no clue where to start , fun stuff crazy pump

30x12 - 35x12 - 40x12 - 45x12



Standing Cable Crunch - used a grey band for a handle , it was funky the way it pulled , I like it

10x12 - too light - 20x12 - better - try 50 big jump - fuck me almost went over backward - 30x12 ah thats it

so - we gotta start somewhere :ROFLMAO: ?

30x12 - 30x12 - 35x12 - 35x12