Yano's old man lifts such and so forth

[Yano]

Sept 21 '25 - Iron Abyss
Sunday Active Recovery Day
192 body weight YES 192
2570 cals for the day - why not I'm SKINNY haahahaha no not really
Cardio -WOOOOOOOOOO!!! Stat Bike - Time 86 min - Distance 27.15 miles - New PR haahaha not sure on the time too tired to scroll but def on the distance by a little.

Great fkn day all around , everything got in and done , had a good time around the house and on the net yapping , smoked some good herbs ,, been a fantastic Sunday.

A
Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side

B
Shoulder Mobility:
Wall Angels 2x10
Band Pull-Aparts 3x15
Overhead Reach Stretch 2x30 sec per side

C
Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge with a Twist 2x10 per side

D
Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold

E
Foam Rolling 15 Minutes
Target - Quads, hamstrings, glutes, lower back, upper traps, calves

F
Core & Stability Work
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Planks - Flat Right Left 2x30 sec per side
Pelvic Tilt 2x20 slow reps

G
Stretching
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec
Chest Opener Stretch 2x30 sec
Neck Stretch 2x30 sec each side

H
Accessory Work
Light Cable Rows #20lbs 2x20
Light Bicep Cable Curls #10lbs 2x20
Light DB Incline Press #25lbs 2x20

[Yano]

https://www.youtube.com/watch?v=PATuA-mY...rt_radio=1



Sept 22 '25 - Iron Abyss

Mass building - Neural Overlay work - Day of the Dead

192lbs body weight

2472 cals for the day

Cardio - Stat Bike - Time 61min 38 sec - Distance 20.27 miles



Today was a blast , started out low energy but picked up quick after warming up and the coffee started to work. Body felt good , head felt good today no issues , slept like i usually do , just a lazy morning I guess.



Work went smooth as rich creamery butter , poked down a few extra cals and took a bit of a break on the bike today with just 20 miles. Feels great.



Progressed across our lifts , neural work felt good , I got no complaints.



This starts the 2nd meso cycle so there will be some change in lifts and in the lift days to keep 2 a week schedule for one main lift each meso , this week will be Dead Squat Bench Dead so I can recover fully and have a full day between deads n squats at the beginning of the week. Next will be double squats , then back to double bench.



Stretches -

Hip Circles 20 each direction

Pigeon Pose 2x30 sec per side

Ankle Circles 2x10 each side

Deep Squat Hold 2x30 sec

Pelvic Raise 2x20 slow reps

Pelvic Tilt 2x20 slow reps

Dead Bugs 2x15 per side

Bird Dogs 2x15 per side

Planks - Flat Right Left 2x30 sec per side

Cobra Stretch 2x30 sec

Childs Pose 2x1min



Lifts -

Deadlifts - 3x15 Progressive

Warm up - ebx5 ebx5

Progression - 135x5 - 185x8 - 225x10

Working Sets - 230x15 - 235x15 - 240x15



Neural Work -

Speed Deads - 5x2 - right into it no progression - FAST Reps

345 x2 x2 x2 x2 x2



Iso Pulls - 3x8 second pulls added 2 seconds from last session - got the bar locked in a bit better today only 2 inches of travel before she hit the pins - MAX Effort - Right to 565 no progression - bar locked in hole below the knee/top of shin ,,, proper rack pull height if you will

565 x8 sec pull against pins - 615 x8 sec pull against pins - 665 x8 sec pull against pins - holy shit ! these hurt like hell when you stop and release



* Coffee - Reece's single cup no real break just 5/8 min of walking around deciding if I was going to piss puke pass out or shit my pants *



Right to working sets I warmed up



Deficit Deads - standing on 45s - 3x15 Progressive

230 x15 - 235x15 - 240x12+2+1



Bent Rows - 3x15 Progressive

140x15 - 145x15 - 150x13+2



SDL -change up from RDL - 3x15 Progressive

230x15 - 235x15 - 240x10x3x2



Shrugs - 3x15 Progressive

230x15 - 235x15 - 240x12+2+1



Abs - Standing Cable Crunches - 65lbs - 4 sets of 35

[Yano]

https://www.youtube.com/watch?v=a4mnuypz...IkW4h5A9BY



Sept 24 '25 - Iron Abyss

Bench and accessory Mass building - Neural Overlay work - Hatfield - Hepburn - CNS Onslaught

191 body weight

2414 cals for the day

Cardio - Stat bike - Time 65 min 27 seconds Distance 20.42 miles - Increased tension today no clue how much its just a knob so from 3oclock to 4:30 - it is noticeable on the pedals and how fast they stop when you lift your feet so its not nothing at least.



Today was wild I tell ya , full gamut of emotions. Day started out ok slept good for a change got up after around 8 felt like rip van winkle , as the day progressed I just started to feel nervous anxious , got the swivel head a few times like some one was suddenly next to me and I got startled. Meds are all up and goin so I ain't really sure , fkn ghosts.



Got in the gym even after warm ups I felt like I was being chased around , stayed through my first sets of bench as well. End of the 3rd set I started to come out of whatever it was and slowly started waking up inside myself so to speak.



When I had finished setting up to start the neural work it was gone and I felt myself picking up speed odd thing was I kept picking up speed , train kept a rolling kind of thing , by the time I was done a work out like this would leave any one even me on the floor sleeping but I just felt better n better, even came bouncing up the steps all happy have been ever since. God is Great !!!



First "heavy" bench work since screwing up the delt was today ,, It went well and I pushed it as hard as I could with no issues or pain.



Supersets - bench warm up to progression - #5 increase each superset - no pause to break it up - all 4 down the line at once is once superset today

Straight Arm Lat Pulldowns - #20 x20

Cable Underhand Rows - #20 x20

Cable Face pulls - #20 x20

Tri Pushdowns - #20 x20



Flat Bench - 3x15 Progressive - wide hands - pinky's at the rings -

Warm up - ebx5 ebx5

Progression - 115x5 125x10

Working Sets - 140x15 - 145x15 - 150x15



Neural Overlay Work -

Heavy Bench + Explosive Pushups - 4x2/3x5 - PAP (post activation potentiation)

Right to working weight @265 - Shock the Monkey - should of been 285 but this is as high as I dared push the delt - no pain just felt slow n off

Working Sets - 265 x 2 + 5 explosive pushups - 265 x 2 + 5 explosive pushups - 265 x 2 +5 explosive pushups - 265 x 2



Speed Bench - 6x3 CAT (compensatory acceleration training) - Fast as we can move it clean - + 60# chains - 245# at the top

Working Sets - 185+60chains x3 - 185+60chains x3 - 185+60chains x3 - 185+60chains x3 - 185+60chains x3 - 185+60chains x3



Strict Standing OHP - 3x6 - Progressive

140x6 - 145x6 - 150x6



*intermission 8 min - Coffee and a large Banana then back to hypertrophy work*



Pendlay Rows - 3x15 Progressive

145x15 - 150x15 - 155x10x4x1



Lat Pulldowns - 3x15 Progressive

105x15 - 110x13+2 - 115x12+2+1



Working Face Pulls from low cable - 3x15 Progressive

40x15 - 45x15 - 50x12+3



Seated Iso Hammer Curls - 3x15 Progressive - not sure of the name - one arm at a time sitting up straight in the bench full extension and all the way up til slow

25x15 - 30x15 - 35x12x2x1



External Rotations - 3x15 double looped red mini band - added in a half body twist for extra tension and a bit of Pallof goodness effect

15 x15 x15



Abs - Bent Leg Lifts - 4 sets of 35

[Yano]

https://www.youtube.com/watch?v=AP9412LF...rt_radio=1



Sept 26 '25 - Iron Abyss

Friday - Nuclear Squat Assault - Neural Overlay

Hatfield - Hepburn - Westside - Conjugate - Iron Abyss .... WTF Grampy !!!

191.3 body weight

2392 cals for the day

Cardio - Stat bike - Time 72min 45sec - Distance 22.1 miles



I have no honest explanation for what is happening ,, evolution , genetics , I'm a fucking mutant ... I just don't get it. Research needs to be done , shit needs to studied.



I warm up with my normal series bird dogs dead bugs and such just as I always do , first sets are my 3x15 Stiletto Squats. I was a bit off form , slow , dragging , a bit dizzy , just felt like ... it was going to be a shit day. Get them done in good fashion and decent time but i'm just winded and tired.



Next is the neural work - I have NEVER made a jump like this in my life and to be honest was ready for all kinds of snapping and crunching ... SO I did what I consider sandbagging a little but I think it will work out in the end . I set up the arms and turned the PAP work into top down Anderson Squats.



By the time those were done , I was more awake , more aggressive , I could feel it waking up , like some one throwing banks of switches in my brain , I got no other way to put it.



CAT fired like it wasn't even there , I just kept getting faster , the last set I damn near felt like I was just bouncing up and down.



ISO squats , I ran out of space on the bar and even with the chains I popped up with it so I just held them for the 6 count



Too wet for farmers walks so I did step ups with them for the simulated funsies



I JUST KEPT GETTING FASTER ????



I took my usual break for a few sips of coffee and my reeces and started the rest of the 3x15



Those fired up fast as fk too then by the time I was finished I was cooked and tired but not smashed , I got in the rest of my cardio , I feel great.



There has to be some sciency thing going on in the potentiation with the neural work.



Sept 26 '25 - Iron Abyss

Friday - Nuclear Squat Assault - Neural Overlay

Hatfield - Hepburn - Westside - Conjugate - Iron Abyss .... WTF Grampy !!!

191.3 body weight

2392 cals for the day

Cardio - Stat bike - Time 72min 45sec - Distance 22.1 miles



I have no honest explanation for what is happening ,, evolution , genetics , I'm a fucking mutant ... I just don't get it. Research needs to be done , shit needs to studied.



I warm up with my normal series bird dogs dead bugs and such just as I always do , first sets are my 3x15 Stiletto Squats. I was a bit off form , slow , dragging , a bit dizzy , just felt like ... it was going to be a shit day. Get them done in good fashion and decent time but i'm just winded and tired.



Next is the neural work - I have NEVER made a jump like this in my life and to be honest was ready for all kinds of snapping and crunching ... SO I did what I consider sandbagging a little but I think it will work out in the end . I set up the arms and turned the PAP work into top down Anderson Squats.



By the time those were done , I was more awake , more aggressive , I could feel it waking up , like some one throwing banks of switches in my brain , I got no other way to put it.



CAT fired like it wasn't even there , I just kept getting faster , the last set I damn near felt like I was just bouncing up and down.



ISO squats , I ran out of space on the bar and even with the chains I popped up with it so I just held them for the 6 count



Too wet for farmers walks so I did step ups with them for the simulated funsies



I JUST KEPT GETTING FASTER ????



I took my usual break for a few sips of coffee and my reeces and started the rest of the 3x15



Those fired up fast as fk too then by the time I was finished I was cooked and tired but not smashed , I got in the rest of my cardio , I feel great.



There has to be some sciency thing going on in the potentiation with the neural work.



Stretches -

Hip Circles 20 each direction

Pigeon Pose 2x30 sec per side

Ankle Circles 2x10 each side

Deep Squat Hold 2x30 sec

Pelvic Raise 2x20 slow reps

Pelvic Tilt 2x20 slow reps

Dead Bugs 2x15 per side

Bird Dogs 2x15 per side

Planks - Flat Right Left 2x30 sec per side

Cobra Stretch 2x30 sec

Childs Pose 2x1min



Lifts -

Stiletto Squats - 3x15 Progressive - standing on 45

Warm up - ebx5 ebx5

Progression - 135x5 - 155x10

Working Sets - 165x15 - 170x15 - 175x13+2



Neural Overlay

PAP - 4x2 - Top Down Anderson Tempo Squats - 3 count down - rest on pins - 1 up Big BadaBOOM - Descending Progression - Stiff Bar

Right to working weight no jumps - God Bless Us All

For reference my full ROM for squat is 16.5 inches

405x2 6"drop + 3 14" Box Jumps - 405x2 8" drop + 3 14" Box Jumps - 405x2 10" drop + 3 14" Box Jumps - 405x2 12" drop + 3 14" Box Jumps



Iso Squat Holds - 3x6 second holds - Stacked til I ran out of bar so i held it for the 6 second counts

580 - huh it popped up - 630 - damn it , popped up - 680 - WTF is going on - added the chains - hanging not touching and smaller plates it still came up as I fought it like a mini grinder so I just held it for the 6 counts

760 x6 x6 x6 second holds - this was hard no joke I was feeling DIZZYYY after the last one but , I got .....faster ?



CAT - 4x3 - Conventional Squats - Full Rom - 60lbs of chains added - Stiff Bar - FAST - 355 at the top

Right to working weight again

295+60 x3 x3 x3 x3



RDL - 3x8 - Progressive

275x8 - 280x8 - 285x8



Farmers Carries - Supposed to be 3x120ft but its been raining n wet they became 8 inch step ups for 50 each leg

95 in each hand on the bars

95 x 50 steps each side x 3



Coffee - Reece's Cup - Confusion - Awe - Laughter - WTF is going on from humdrum and tired to Pain Train Xpress at full speed



Conventional Squats - Stiff Bar - 3x15 Progressive

250x15 - 255x13+2 - 260x10+2+1+1+1



Calf Raises - SSB - 3x15 Progressive

250x15 - 260x15 - 270x12+3



Good Mornings - SSB - 3x15 Progressive

165x15 - 170x12+3 - 175x10+3+2



Leg Extensions - 3x15 Progressive

120x15 - 125x11+4 - 130x10+2+2+1



Ham Curls - 3x15 Progressive

55x15 - 60x12+1+1+1- 65x10+4+1



Abs - Standing Cable Crunch - #60 4 sets of 35 reps

[Yano]

[MEDIA=youtube]BVWaLpLVuVM, list: RDBVWaLpLVuVM[/MEDIA]



Sept 27 '25 - Iron Abyss

Supplemental Dead - Neural Overlay and Accessories

191 body weight

3328 cals - for the day - IM NOT SORRY !!HAAHHAAH Banana Split for the refeed action tonight

Cardio - Stat Bike -PR CITY !!! Just put on music and got lost - Time 93 min 38 sec - Distance 30.07 miles - no that aint no type 30 fkn miles !!!



WOOOOOOOOOOOOOOOOOO!!!!



Amazing day , didn't quite get it all on video with the kids running around up and all over but i got a couple of things.



“It does not matter how slowly you go as long as you do not stop” — Confucius



Today theme was - Just how many plugs does this old powerstrip have any way ?



Light the CNS on the last day like a fuse on a cannon with way too much powder and see if we get a muzzle burst or hit our target.



3 2 1 .. Lets throw some switches



Stretches -

Hip Circles 20 each direction

Pigeon Pose 2x30 sec per side

Ankle Circles 2x10 each side

Deep Squat Hold 2x30 sec

Pelvic Raise 2x20 slow reps

Pelvic Tilt 2x20 slow reps

Dead Bugs 2x15 per side

Bird Dogs 2x15 per side

Planks - Flat Right Left 2x30 sec per side



Lifts -

Deads - PAP - Doubles to Infinity and Beyond !! - Target's 520 - Big BOOM!!

Warm up - ebx5 - ebx5

Progression - 135x2 - 225x2 - 315x2 - 365x2 - 405x2 - 455x2

PAP Pairings - 495x1 + 3 50 inch Standing Broad Jumps - 495x1+ 3 50 inch Standing Broad Jumps - 520x1 + 3 50 inch Standing Broad Jumps - 520x1 + 3 50 inch Broad Jumps

Deads - CAT - 370 Progressive with bands 6x3 - FAST !!

Working Sets - 370 x3 x3 - added 2 red minis - 370+75 x3 x3 - added 2 more red minis +150 total - 370+150 x3 x3

ISO Pulls - Now I wanted to get tricky and fight at the sticking point - I had 370 on the bar - went to grey bands and added 60 in chains - so all in all we have a total of 691 just off the floor and 766 at the top - again this was just to fight at where ever I stuck ... accept I didn't stick haaahahah

So again I just pulled then kept pulling and holding for the full 6 count - I used straps cus this aint about grip its about CNS torture , destruction and pushing limits.

Dynamic - 766 x6 count hold - 766 x6 count hold - 766x 6 count hold - I got no logical explanation haaahahahah

Coffee - Reeces



Sumo Rack Pulls - 2x2 to singles - hole below the knee - We had done our RDL and SLDL's this week so ... yeah.

Progression - 135x2 - 225x2 - 315x2 - 365x2 - 405x2 - 455x1x1 - reset and go not two singles

Singles - 495 x1 x1 - 545 x1 x1 and done Oy Vey !!



Seated OHP - Heavy as we could get a 3x3 - Progressive

Progression - 135x3 - 155x3 - 175x3

Working Sets - 185 x3 - 190x2+1 - 195x2+1 - holy grinder but form didnt break



Abs - Mixed Bag of 35's

Standing Cable Crunches - #60 x 35

Pallof Press - double looped red minis - 35 each side

Field Goal Sit Ups - 1 set of 35

Bent Leg Lifts - 1 set of 35

[Yano]

[MEDIA=youtube]k5Xi4D4z5os, list: RDk5Xi4D4z5os[/MEDIA]



Sept 29 '25 - Iron Abyss

Self Immolation Monday - CNS Annhilation Squat Day

Iron Abyss - Hatfield - Hepburn - Anderson and a partrige in a pear treeeeeee

190.5 body weight

2523 cals for the day

Cardio - Stat Bike - Time 74 min 52 sec - Distance 22.29 miles



Today was basically an attempt to see just how much pain suffering and nonsense it takes to shut down my CNS completely.



As ya can see from below it takes A LOT I took notes as best I could during the work out on when I noticed things happening and how I felt.



My body is beat the fuck up but in a good way , feel like I used to after a really hard football game. Sore as FK but happy sore.



My brain and CNS are wrecked , possible petit mal or quick disassociation event ..either way lost staring off into space for around a minute and a half to 2 min the wife clocked , totally unresponsive standing in the hallway doing the "dope fiend slump" then damn near at the carpet but she caught me and helped me sit down



I'm writing this out on the PC and going to paste it up , it is taking forever with all the mistakes I keep fixing



After a crazy workout I feel like waves hit me in waist deep water ,, i dont know how else to describe it. like standing in the ocean being rocked by the waves



The "peaks and troughs" are normally a steady pulse that slowly fades in an hour or so. Tonight is very different



I'm having moments I get excited/agitated/giggly and the waves I feel are very quick as I get "rocked" after 10 minutes or so that fades into a kind of dispondent drunk feeling and I sort of nod off but not totally during that I'm very slow



Now I stutter and have talking issues , have for years thats not new but , tonights like Ive gone way past normal to just giving up trying til I spike again and the signals clear.Slurring stuttering drooling



I'm walking like I'm a drunk on the moon at times ive noticed high steps and wobbly legs . like a toddler trying to run



I have notes in the workout as well.



Work out Begins 2:00 PM



Stretches -

Hip Circles 20 each direction

Pigeon Pose 2x30 sec per side

Ankle Circles 2x10 each side

Deep Squat Hold 2x30 sec

Pelvic Raise 2x20 slow reps

Pelvic Tilt 2x20 slow reps

Dead Bugs 2x15 per side

Bird Dogs 2x15 per side

Planks - Flat Right Left 2x30 sec per side

Cobra Stretch 2x30 sec

Childs Pose 2x1min



Lifts -

Hpyertrophy Opener / Ignition Set

Stiletto Squats - 3x15 Progressive - standing on 2 inch plate - Progressive

Warm ups - ebx5 ebx5

Progression - 135x5 - 155x10

Working Sets - 170x15 - 175x13+2 - 180x11+2+2



TIRED SLUGGISH SUCKING WIND SAT ON BENCH FOR MY 5 MIN REST



Neural OverlayWork Begins

Squats - PAP with Box Jumps - Stiff Bar - Doubles up to 92% = 415 - Progressive

Already warm right up the ladder

225x2 - 315x2 -365x2 -385x2 + 3 16inch box jumps - 405x2 x 3 16inch box jumps - 415x1 + 3 16inch box jumps - 415x1 +3 16inch box jumps



FELT EXCITED ABOUT FINISHING - FIRST WOOOO!



Squat - CAT with chains - stiff bar - 6x3 - 65% = 295 and 40 pounds of chains - Static

Warm and going -

395+40x3 - WTF this feels heavy today - 395+40x3 that's already slow .. something aint right .. MISLOAD HAAHAHA - Grampy gets his glasses on for a minute.

Proper loading - 295+40x3 ahhh fast n snappy - 295+40 x3 x3 x3 x3 x3



NARROW EYEING THE BAR - ANGRY - PACING STARTED



Iso Holds - 3 x 6 second hold - SSB - Progressive

Hot and right to work

630 x 6 seconds - 680 x 6 seconds - 740 x 6 seconds



SAT ON BENCH CUSSING AND SNARLING AT THE BAR - SWAYING BACK AND FORTH LIKE A SNAKE TRYING TO HYPNOTIZE A BIRD - NARROW EYES - PISSED OFF MAD AS FUCK



Anderson Top Down Partials - 3x2 - Over Loads - descending height for progression - static weight

Hot - Mad - LETS GO

565x2 x 4 inch drop - 565x2 x 6 inch drop - 565x2 8 inch drop



SAT DIGGING MY HANDS INTO THE BENCH PUMPING MY FEET LIKE RUNNING IN PLACE CUSSING OUT THE WORLD - FULL ON RAGING MAD





Anderson Squats - Bottom up 3x2 - SSB - Static

Pissed off at the world but oddly calm going into the set

405 x2 x2 x2



Hatfield Tempo Paused Squats - 3x3 - 3 count down 5 in the hole 1 up BOOM - Static

Rolling n Ready

360 x3 x3 x3



HAPPY MAD - CUSSING OUT LAZY PEOPLE - LAUGHING LIKE A MADMAN



COFFEE - REECES PB CUP



Hypertrophy work resumes here -

Conventional Squat - 3x15 - Stiff Bar

We are ready

255x13+2 - 260x10+2+2+1 - 265x8+2+2+1+1+1 - OY VEY !!!



Calf Raises - SSB so I can hold the rack - 3x15 - Progressive

265x15 - 270x13+2 - 275x11+4



Good Mornings - 3x15 - SSB - top down to pins and back up

Ready n gone

165x15 - 170x13+2 - 175x10+3+2



TIRED AGAIN - SAT ON THE BENCH SHAKEY - BELLS PALSY IN FACE AND NECK WOKE UP MOUTH IS TWISTED NECK PULLED TO ONE SIDE - EYE SQUINTED



Leg Extensions - 3x15 - Progressive

120x15 - 125x12+2+1 - 130x10+2+2+1



Ham Curls - 3x15 - Progressive

55x15 - 60x11+2+2 - 65x8+3+2+1+1



MIX OF LAUGHING AND CRYING - VERY HARD TO KEEP BALANCE - UNSURE OF MYSELF



Abs - Bent Leg Lifts - 4 sets - 35 - 30+5 - 15+15+5 - 10+10+8+5+1+1



FULL ON HAPPY CRYING LAUGHING CUSSING STUMBLING LIKE I WAS DRUNK UNABLE TO NAVIGATE THE STAIRS WIFE HAD TO HELP



Workout ends at 5:55 pm



WRECKED - SLURRING WORDS - WALKING LIKE I'M DRUNK



COFFEE - 2 TABLE SPOONS OF HERSHEYS CHOCOLATE SAUCE IN IT - 2 TBSP OF HALF N HALF



6:27 PM - HAPPY - STABLE MOOD - TIRED AND SORE - HARD TO BALANCE - WALKING A BIT ODD STILL BUT ITS FADING

[Yano]

https://www.youtube.com/watch?v=7YeRirSD...rt_radio=1



Oct 1st '25 - Iron Abyss - Project Carnage 1.0 Prototype
Bench Assault CNS Annhilation
190.3 bodyweight
2684 cals for the day - HAH !! Pumpkin cake got me
Cardio - Stat Bike - Time 98 min 36 seconds - Distance 30.15 miles - SHAZAM !!

Ok since the work out I've run the full gammut of emotions and some breakdowns but all in all I feel ok. It's now 12:12AM and I feel great , sore from the workout and my delts a bit fucked again but my head feels ok I reckon.

Workout was sick and twisted , hard and grindy in the right spots , easier than I thought in others. Yell scream cuss kick shit sat n cried , shakes , some dry heaves and I lost my coffee but meh ,,it was great !!

Whole workout is just one giant rage wave for lack of a better term , at one point it's like when I get mad mad , I'm just watching some one else captain the ship while I watch then as it fades I get control back but there's a flood of emotions with it.

Workout begins 1:50pm

Supersets - bench warm up to progression - #5 increase each superset - no pause to break it up - all 4 down the line at once is once superset today
Straight Arm Lat Pulldowns - #20 x20
Cable Underhand Rows - #20 x20
Cable Face pulls - #20 x20
Tri Pushdowns - #20 x20

Lifts -
Hypertrophy Ignition
Flat Bench - 3x15 Progressive - wide grip pinkys on rings
Warm up - ebx5 ebx5
Progression -135x5 - 140 x10
Working Sets - 145x15 - 150x15 - 155x15 - these all moved well

**Sluggish in the head just not feeling all YEEHAW for a workout

Neural Overlay Work
PAP Heavy Bench - Doubles up to 90% 1rm = 285 + 3x5 Explosive Pushups - Progressive
Warmed up and diving in
Progression - 225x2 + 5 - 245x2 + 5 Exp Pushups - 265x2 + 5 Exp Pushups - 285x2 + 5 Exp Pushups - Delt is mad mad mad but ok

**Feeling more normal and positive


CAT Speed Bench - 6x3 - 65% 1rm dynamic with chains - 205 on the bar + 60 in chains = 265 at the top - Static
Warm and goin
Working Sets - 205+60 x3 x3 x3 x3 x3 x3

** I'm feeling positive and up to speed , maybe staring to rev up even

Seated OHP - 3x3 - Progressive
Hot n into it
Working Sets- 165x3 170x3 - 175x2+1

** WOOOOOOOOOOO!!!! - its waking up for sure

Bent Rows - 4x2 - Progressive
Hate it keeps me warm
Working Sets - 225x2 - 230x2 - 235x1+1 - 240x1+1

** Yelling at the bar about not beating me - Cussin

Bench Iso Holds - 3x6 second holds - 120% Progressive
Hot n Mad
365 x 6 second hold - 385 x 6 second hold - 405 x 6 second hold - 410 x 6 second hold

** WE ARE LEGION AND WE ARE MANY !! - Lots of yelling , angry

Yano Press - top down bench - 2x2 - descending progression - delts mad but i'm madder - Static
Pissed off and going
Working Sets - 365 x 2 with 3 inch drop - out of the rack to first hole for pins - 365 x with 5 inch drop - Hard to press

**CARNAGE !!! - Full Rage - pacing - pissed off - yelling - dry heaves

Pin Press - bottom up - 3x2 - Progressive
RAWR
Working Sets - 240x2 - 245x1x1 - 250x1x1 - Delt hated this had to move in singles no racking just long pauses

** Pissed at the delt , the world , the universe , kicking things around and yelling

Tempo Bench - 4x3 - dynamic with chains 205 on the bar and 60# chains to start = 260 at the top - 3/1/0 count - so 3 count down pause on the chest big boom up - Progressive
Spitting mad
Working Sets - 205+60x1x1x1 - 210+60x1x1x1 - 215+60x1x1x1 - 220+60x1x1x1 - long pauses no reracks


** Mad - confused - wobbly -
*coffee - reeces

Resume Hypertrophy -
Lat Pulldowns - 3x15 Progressive
Working Sets - 110x15 - 115x15 - 120x15

** Pissed off , unsteady and shaky

Working Facepulls - 3x15 Progressive
Working Sets - 40x15 - 45x15 - 50x10+2+2+1

** Emotional - getting sad - more confused

Cable Curls - 3x15 Progressive
30x15 - 40x12+3 - 45x10+3+1+1

** Over emotional - the happy crying is starting

External Rotations - double looped red mini band - 3x15
Ripped Through these
3 sets of 15 reps each side

** Wobbly - emotional mess - dry and kind of gaggy feeling

Abs - Mixed - 2 sets of 35 Field Goal Sit Ups - 2 sets of 35 Bent Leg Lifts

** Layed on the bench all feelings and emotions - happy - mad - sad - shaking

Work out ends - 5:47pm

Made it upstairs - got some raw honey and a bowl of cheerios - passed out in my chair for half an hour - woke up legs shaking violently when I tried to walk - held onto desk then counter - sat down with coffee - nodded out for another nap - 25 min later we went to the store - I crash landed in the cereal aisle into the shelves - got home ate some and have been slowly feeling better - another short nap around 30 min and I feel great - muscles are sore - left delt is mad AF but not torn feeling just pissed off inside a bit.

[Yano]

https://www.youtube.com/watch?v=SQ_28Iy_...rt_radio=1



Oct 3 '25 - Iron Abyss
Carnage Protocol 1.0 - Phase 2 - Second Squat Day
192lbs body weight
2375 cals for the day
Cardio - Stat Bike Time 68 min 55 sec - Distance 20.29 miles

Today was solid all the way around , head was there til it wasn't , lifts went well. I got no complaints.

Tense feeling when I woke up and it never really faded , like some thing was already going on I was missing and had to hurry up for no reason. That kind of flavored the day until the work out. Uneasy a bit pensive , short temper and had to work on just keeping my energy static without escalating or crashing , a lot of 4 sec in breathing and 6 sec out style to slow everything down and try to center.

It worked out ok I could feel it but I dont think it leaked out , a couple of ,,you sure you're alright's from the ol lady ...

Work out Begins 1:50 PM

Stretches -
Hip Circles 20 each direction
Pigeon Pose 2x30 sec per side
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Pelvic Raise 2x20 slow reps
Pelvic Tilt 2x20 slow reps
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Planks - Flat Right Left 2x30 sec per side
Cobra Stretch 2x30 sec
Childs Pose 2x1min

Lifts -
Hypertrophy Opener / Ignition Set -
Stiletto Squats - 3x15 Progressive - standing on 2 inch plate - Progressive
Warm ups - ebx5 ebx5
Progression - 135x5 - 155x10
Working Sets - 175x15 - 180x11+2+2 - 185x10+2+2+1

*The usual tired after the first sets but still agitated ,had to lay down on the bech sitting up wasnt feeling right closed my eyes for a second I thought , opened em to a different song so I lost like a minute and half or so judging by the music

Neural Overlay Work Begins -
PAP Conventional Squats - doubles up to 93% = 420 + 3x5 16" Box Jumps - BIG BOOM heavy drive
Warm and goin up the ladder
Working Sets - 225x2 - 315x2
PAP Pairings - 365x2 + 5 16" Box Jumps - 390x2 + 5 16" Box Jumps - 410x2 + 5 16" Box Jumps - 420x2

* First WOOOOO!! heartbeats picking up , feeling some adrenaline kick ,agitated is feeling more angry

CAT Conventional Squats - 6x3 - 300 + 60 in chains - FAST - piston pumping
Just going , FAST
Working Sets - 300+60 x3 x3 x3 x3 x3 x3 - These moved FAST AF - felt real good

** First FK U"S!! at the bar and squat rack - switch on

ISO Holds - SSB - 4x6 seconds + 60 in chains - Progressive
Feeling it and rolling
Working Sets - 580x 6sec hold - added chains - 630+60 + 6sec hold - 680+60 + 6sec hold - 730+60 + 6sec hold = 790 at the top

** I AM DARKNESS I AM VENGEANCE THE DAY IS MY ENEMY !!! - Full on Rage

Top Down Anderson Squats - overloaded - 4x2 descending height progression - SSB
Fired UP !!
** Cackling laughter - Wicked Witch type shit started here **
Working Sets - 565x2 x 6inch - 565x2 x 8inch - 565x2 x 10inch - 565x1+1 x 12inch

** TIME I AM !! THE GREAT DESTROY OF WORLDS !! AND I HAVE COME TO DESTROY ALL PEOPLE !!!
** Bhagavad Gita ? well that's new ,,, channeling my inner Krishna I guess ?

Bottom Up Anderson Squat - SSB - 3x2 - Progressive
Were as hot as lava
Working Sets - 405x2 - 410x2 - 420x1+1

** I AM THE ALPHA AND THE OMEGA I AM THE BEGINNING AND THE END OF TIME !! - various yelling cussing at me ,at the bar ,at the universe really lost my shit for a couple of minutes - way out in the weeds

Hatfield Tempo Paused Squats - 3x3 - Tempo count 3 down 5 in the hole 1 up BIG BOOM - SSB
Rolling Hot
Working Sets - 330x3 - 335x3 - 340x2+1

** Spitting mad rocking on the bench cussing out the bar for not stopping me

*Moved up Good Mornings to heavy work - reason RAGE - it wanted more ...

Good Mornings - 3x4 - Goin Heavier top down to pins and back up - SSB - Progressive
Snarling at the bar and shaking
Working Sets - 240x4 - 245x4 - 250x3+1

** Sat on the bench laughing and cackling very emotional shaky feeling
*Coffee and a donut

Hypertrophy Work Resumes
Conventional Squats - SSB - 3x15 Progressive
Just rolling still
Working Sets - 260x15 - 265x10+3+2 - 270x8+3+2+1+1

** Elvis has left the building the happy crying starts and more normal laughing not cackling any more

Standing Calf Raises - 3x15 Progressive - SSB
Going with it
Working Sets - 270x15 - 275x13+2 - 280x10+3+2

** Lost flat confused just watching it happen at this point on autopilot - emotional mumbling not really sentences

Leg Extensions - 3x15 Progressive
Going in
Working Sets - 120x15 - 125x10+2+2+1 - 130x8+3+3+1

** Wandering lost mess - confused - wife is "not paying attention" while she lets the dogs out

Ham Curls - 3x15 - Progressive
Going
Working sets - 55x15 - 60x4x4x4x2 - 65x6x3x3x1x1x1

** At this point I just knew I had to do abs I just kept repeating it over n over just abs just abs

Standing Cable Crunches - #60lbs static - AMRAP - I was fucking lost
Working Sets - 4 x amrap - I just kept going until I couldnt - got my air back and went again

Workout Ends - 6:10 PM

Ham Curls - 3x15 Progressive

** Fucking smashed - shaky - lost - confused - waves crashing hard - started appologizing to the wife for being what I am - just all feelings and emotions -

** Ate some yogurt ,drank some kefir, passed out in my chair just dropped out - woke up ate some chicken - got online a few minutes but passed back out in my chair - repeated that a couple of times - and I woke up from the last "nap" around 11ish I think - Body is beat up and sore AF but I'm wide awake , smoking some pot listening to music and singing along , it is now 12:33 am on the 4th.

[Yano]

https://www.youtube.com/watch?v=KSSEzWXq...rt_radio=1



Oct 10th '25 - Iron Abyss
Carnage Protocol 1.0 - Sustained Breech
192lbs bodyweight
2674 cals for the day
Cardio - Stat Bike - Time 70 min 40 sec - Distance 20.4 miles

Today was solid , everything felt good moved good. Head was a bit steadier and more focused.

Swapped the set up around a bit today and had some fun with it , still got in some decent work for a "deload" day I think.

Got ready with some tones and just meditating for a half hour before warming up. It feels good the 40hz tone seems to focus me.

Work out begins - 2:05pm

Stretches -
Hip Circles 20 each direction
Pigeon Pose 2x30 sec per side
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Pelvic Raise 2x20 slow reps
Pelvic Tilt 2x20 slow reps
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Planks - Flat Right Left 2x30 sec per side
Cobra Stretch 2x30 sec
Childs Pose 2x1min

Heavy Ignition Wave -

Hatfield Stiletto's - 5 rep wave - SSB - Heels on a 45
Warm ups - ebx5 ebx5
Progression - 150x5 - 200x5 - 250x5 -290x5 - 330x5 - 350x3+1+1

*Tired and sat on the bench - nodded out for less than a minute , same song was playing

Neural Work -

PAP Squats - 5 rep wave + 3x5 16" Box Jumps - Stiff Bar - 5 Singles at the top
Warmed up
Progression - 135x5 - 225x5 - 315x5 - 350x5 - 375x1
PAP Pairings - 375x1 + 5 16" Box Jumps - 375x1 + 5 16" Box Jumps - 375x1 + 5 16" Box Jumps - 375x1

*Waking up and talking about feeling fired up

CAT Squats - 4x2 - 300 on bar + 40 in chains - Stiff Bar - Static
Rolling
Working Sets - 300+40 x2 x2 x2 x2 - 340 at the top

**Fuck Yeah !! I'm worked up but I feel good

**Set up for Bench

Supersets - bench warm up to progression - all 4 down the line
Straight Arm Lat Pulldowns - #20 x20 x20
Cable Underhand Rows - #20 - x20 x20
Cable Face pulls - #20- x20 x20
Tri Pushdowns - #20 x20 x20

**LETS GO!!

PAP Flat Bench - 5 rep wave + 3x5 Explosive Pushups
Warm ups - ebx5 ebx5
Progression - 135x5 - 160x5 - 185x5 - 210x5 - 245x1
PAP Pairings- 245x1 + 5 Exp Pushups - 245x1 + 5 Exp Pushups - 245x1 + 5 Exp Pushups - 245x1

CAT Flat Bench - 4x2 - 210 on the bar + 20lbs of chains - Static
Ready to go
Working Sets - 210+20 x2 x2 x2 x2 - 230 at the top

**Feeling focused and mad but not raging out or weird

**Set up for Deads

PAP Deadlifts - 5 rep wave + 3x4 50" inch average Standing Broad Jumps - 5 singles at the top
Warm ups - ebx5 - ebx5
Progression - 135x5 - 225x5 - 315x5 - 365x5 - 405x5 - 465x1
PAP Pairings - 465x1 + 5 16" Box Jumps - 465x1 + 5 16" Box Jumps - 465x1 + 5 16" Box Jumps - 465x1

**CARNAGE!!! ok theres a bit of weird..loud aggresive but focused as fuck

CAT Deadlifts - 4x2 - 405 on the bar + 40lbs of chains - Static
Going
Working Sets - 405+40 x2 x2 x2 x2 - 445 at the top

*Coffee - banana - lots of yelling about weak mortals and them not understanding

Hypertrophy Deload -

Tbar Rows - 3x15 - 70% - Static
Working Sets - 135 x15 x15 x15

Lat Pull Downs - 3x15 - 70% - Static
Working Sets - 95 x15 x15 x15

Cable Rows - 3x15 - 70% - Static
Working Sets - 95 x15 x15 x15

*Just rolling hot and focused , speech is off while im yelling

Cable Curls - 3x15 - Static
Working Sets - 40 x15 x15 x15

Leg Extensions - 3x15 - 70% - Static
Working Sets 110 x15 x15 x15

Ham Curls - 3x15 - 70% - Static
Working Sets - 50 x15 x15 x15

*Tired starting to slow down my pace and movements

Abs - Mixed
Bent Leg Lifts - 2x40
Paloff Press - double looped red mini - 2x20 each side
Standing Cable Crunche - #60 - 2x20

**Workout ends 5:45pm

Came up put on 7.83 + 432 tones and melted into my chair , woke up feeling good , ate , got online for a minute , napped and ate again I feel great , 12:35am and having a smoke listening to music.

[Yano]

https://www.youtube.com/watch?v=fKhTk0Iy...rt_radio=1



Oct 11 '25 - Iron Abyss
Carnage Protocol 1.0 - Sealing the Breach
192.3 body weight
2659 cals for the day
Cardio - Stat Bike - Time 68 min 16 sec - Distance 20.13 miles

Today was solid as a rock , toned up before I got started, head was in a good place , body is beat up a bit from the weeks fun but I feel great for the work we got done so no complaints at all.

Brain held it together today , no outbursts , no big issues , a bit over focused if you will , intense mood. Some wooing and yelling after the top sets but all in all we can list today as , mentally ill but totally chill

Had fun today , swapped out main lifts for variations and just rolled with it. Had a real good time. Kept the accesories deloady again and just enjoyed the day.

** 2:20pm Workout Begins

Stretches -
Hip Circles 20 each direction
Pigeon Pose 2x30 sec per side
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Pelvic Raise 2x20 slow reps
Pelvic Tilt 2x20 slow reps
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Planks - Flat Right Left 2x30 sec per side
Cobra Stretch 2x30 sec
Childs Pose 2x1min

Hypertrophy Ignition -

Goblet Squats - holding 45lb plate - 3 sets of 15

Neural Work - Variations

Competition Height Box Squats - SSB - Progression up to heavy singles
Warm ups - ebx5 ebx5
Progression - 150x5 - 200x4 - 240x3 - 290x3 - 330x2 -380x2
Singles - 420x1 - 440x1 - 460x1*grindy called it here

**Set up for Bench

Supersets - bench warm up to progression - all 4 down the line
Straight Arm Lat Pulldowns - 20x15 20x20
Cable Underhand Rows - 20x15 20x20
Cable Face pulls - 20x15 20x20
Tri Pushdowns - 20x15 20x20

Pin Press - low to high progression after max off chest - small jumps for the delt
Warm up - ebx5 ebx5
Progression - 135x5 - 155x4 - 175x3 - 195x3 - 220x2
Singles - 240 x1 x1 - 260x1* last low rep
Up the Rack - +2 inches - 270x1 - +2 inches 280x1 - +1 inch 285x1 - +1 inch 290x1

**Set up for Deads

*Coffee - Brownie

*Super focused , some WOOO's but real quiet and feeling aggressive

Sumo Rack Pulls - Low - 2nd hole below knee - Progression to heavy singles
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x4 - 315x3 - 365x3 - 405x3 - 455x2
Singles - 495x1 - 545x1 - 570x1 - 595x1 *slow not grinder called it here

Hypertrophy Work Resumes - Light Accessories

Shrugs - 3x15 - Static
225 x15 x15 x15

Working Face Pulls - 3x15 - Static
40 x15 x15 x15

Incline DB Press - 3x15 - Static
50 x15 x15 x15

Hammer Curls - 3x15 Static
35 x15 x15 x15

Front Delt Raises - 3x15 - Static
25 x15 x15 x15

Side Delt Raises - 3x15 - Static
20 x15 x15 x15

External Rotations - double looped red mini band - 3x15 each side

Abs - Mixed Bag
Field Goal Situps - 2x20
Standing Cable Crunches - #65 2x20
Bent Leg Lifts - 2x40
Paloff Press - 2x20 each side

**Work out Ends 5:35pm

*Still felt good , tired but not blown out , no weird head , came up ate a bit of yogurt and honey , piece of chicken. Had a long shower , smoked a bit with some Coltrane on the stereo took a nap , talked to some friends. Been a great fkn night.