Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=l3OzJeaN...rt_radio=1



Monday Oct 13 '25 - Iron Abyss
Monster Monday - Destroy anything and everything
191.4 body weight
3120 cals for the day - im stuffed like a turkey
Cardio - Stat Bike - Time 70 min 15 sec - Distance 20.41 miles

Today was a battle up iron mountain , it was a hell of a fight but we planted our flag. Physical , mental , emotional , we yelled we cried we got pie eyed.

Angry freight train best describes today , things clicked the boiler got hot and WOOOOOOOOOO WOOOOOOOOOOOO!! Pain Train !! Left the station rolling and ready.

Beat to shit and sore but I feel great inside and out. Was a great workout all around even with a few sparks flying out of the junction boxes.

Tones for 30 min before the work out - 15 min 40hz - 15 min 10-14hz

Work out Begins 1:53 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

Hypertrophy Ignition - Air Start !! Coming in Heavy

Stiletto Squats - 6x2 - SSB - heels on 45 plate - doubles up to 80% - 360
Warm ups - ebx5 - ebx5
Progression - 150x2 - 200x2 - 240x2 - 290x2 - 330x2
Work Sets - 360 x2 x2 x2 x2 x2 x2

**Sat on the bench and didn't fully nod off but did some head diving , came out feeling focused and mad AF

Neural Work

Conventional Squats PAP - SSB - triples up to 420 + 4x4 18" Box Jumps - left the 360 on the bar and worked up from there
Rolling
Progression - 360x3 - 380x3
PAP Pairings - 400x1 + 4 18" Box Jumps - 400x1 + 4 18" Box Jumps - 400x1 + 4 18" Box Jumps - 420x1 + 4 18" Box Jumps - 420x1

Conventional Squats CAT - SSB - 5x2 - #60 chains + 375 = 435 at the top
Hot n rolling
Working Sets - 375+60 x2 x2 x2 x2 x2

Iso Holds - 4x6 seconds - Loaded these heavy AF ,, IT STILL MOVED !! only 3 inches but hey ,, it moved !!
Goin in hot
Work Sets - 650x6 seconds - 700x6 seconds - 750x6 seconds - oh WTF let's try it - 800x6 seconds HAAAHAHA it moves !!

**Lots of yelling wooing , CARNAGE !!!!

Anderson Top Down Squats - 3x2 - SSB - Descending height in the rack 2" at a time - 565
Rolling like a madman
Working Sets - 565x2 8 inch drop - 565x2 10 inch drop - 565x2 12 inch drop

**MONSTER !!!

Anderson Bottom Up Squats - 3x3 - SSB - Progressive
Cackling madman
Work Sets - 330x3 - 380x3 - 420x3

**A lot of roaring n Woo'ing .. face is twisted up hard from the palsy

**Coffee - mad wife - banana

Hatfield Tempo Squats - 3x3 - SSB - 3/5/1 tempo - Heavy as possible - Progressive
Steam Rolling
Work Sets - 240x3 - 250x3 - 260x2+1

Good Mornings - 6x2 - SSB - Heavy as possible - Progressive
RAWR
Working Progression - 240x2 - 245x2 - 250x2 - 255x2 - 260x1+1 - 265x1+1

Overhead Press - 8x2 - Stiff bar
Rolling but wobbly
Progression - 90x2 - 135x2 - 145x2 - 155x2
Working Sets - 160 x2 x2 x2 x2 x2 x1+1 x1+1 x1+1

**Wobbly , shaky , autopilot is engaged , elvis has left the building

Hypertrophy Burn Out -

Calf Raises - 3x15 - Progressive - SSB
Slowing down
Working Sets - 240x15 - 290x15 - 330x10x3x1x1

Leg Extensions - 3x15 - Slight Progression
On it
Working Sets - 110x15 - 120x10+5 - 130x10+3+1+1

Ham Curls - 3x15 - Static
Gonzo
Work Sets - 50x15 - 50x8+4+2 - 50x4+4+4+1+1

Abs - Standing Cable Crunches - #60xamrap - no clue on reps I just went until I lost my coffee and banana all over the floor

Work out ends - 6:10pm

**Wife helped me clean up , got me some kefir and some yogurt with protein mixed in , good old pink slime to the rescue. passed out , 80mg of cbd chocolate bar , short power nap , ate some chicken and cabbage nodded back off and it's now 11:40pm , having a puff of some Chocolope and listening to some dub.

[Yano]

https://www.youtube.com/watch?v=x-64CaD8...rt_radio=1

Oct 17 '25 - Iron Abyss
Wednesday - Main Bench Assault
197.4 body weight - 300+g of carbs is starting to work
3119 cals for the day
Cardio Stat bike - Time 70 min - Distance 20.2 miles

Today was a good solid work day , I looked over some numbers and shooting for 350 bench right now with the sketchy delt is a bit assinine so I readjusted to just 5lbs over our best in training and we'll shoot for that right now until things solidify a bit more.

Today was good all around , head was in it , decent aggression and tons of focus but not out of my head or lost. 10/10 stars

Started early and finished up early , it was nice.

Tones for 30 min - 40hz

Workout Begins - 1:10 pm

Supersets - bench warm up to progression - all 4 is one superset
Straight Arm Lat Pulldowns - #20 x20 x20
Cable Underhand Rows - #20 x20 x20
Cable Face pulls - #20 x20 x20
Tri Pushdowns - #20 x20 x20

Lifts -
Hypertrophy Ignition -
Flat Bench - 7x2 + 1x3 - 60% - done in line with our PAP Wave Progression + 3x4 Explosive Pushups 1 Clappers
Warm up - ebx5 ebx5
Wave Progression - 140x10 - 160x5

Ignition Sets - 195 x2 x2 x2 x2 x2 x2 x2 + 195x3

Neural Work Begins -

Resume Wave Progression - PAP with Explosive Pushups - 220x1 + 4 Ex Pushups 1 clap - 220x1 + 4 Ex Pushups 1 clap - 240x1 + 4 Ex Pushups - 275x1 - smooth n crisp

Flat Bench - CAT - 6x3 - 195 + 60 in chains today = 255 at the top
Rolling in hot
Working Sets - 195+60 x3 x3 x3 x3 x3 x3

Iso Holds - 3x6 seconds - they all moved and felt ok on the delt - pleasantly surprised
Ready to go
Working Sets - 325 x6 sec hold - 335 x6 sec hold - 345 x6 sec hold - wobbly n shakey but it went up n stayed

Yano Press - 3x2 - Heavy as we could go but only got height 2 drops , go for three next session
Revved up n ready
Working Sets - 325 x2 6" drop - 325 x2 x2 8" drop - felt good but was not going to get 2 more inches so hit the double at 8"

Pin Press - 3x3 - Pins at delts sticking point 2 holes above chest - will keep working downward session to session - Slight Progression
Fast as a shark
Working Sets - 225x3 - 230x3 - 235x2+1 - first time delt felt a pinch

Tempo Spoto Press - 4x3 - 3/5/1 Tempo - Slight Progression - 5 count pauses for each rep
Hot n rolling
Working Sets - 195x3 - 200x3 - 205x3 - 210x2+1

Resume Hypertrophy Work -

Cable Face Pulls - 3x15 - slight progression - 35x15 - 40x15 - 45x10+5

Lat Pull Downs - 3x15 - slight progression - 100x15 - 110x15 - 120x12+3

Pendlay Rows - Slight Progression - 3x15 - 155x15 - 175x15 - 185x15

Cable Curls - 3x15 - slight progression - 20x15 - 25x15 - 30x12+3

External Rotations - double looped red mini - 3x15 each arm

Abs/Core - Mixed it up
Paloff Press - double looped red mini's x2 - 2x20 each arm
Bent Leg Lifts - 2 x 40 reps
Band Pull Throughs - 2x red minis - 3 sets of 20 reps

Workout finished 4:19 pm

**Feel good , tired but all in one piece , goin for a smoke and yogurt with some protein added to it. 20 min 528hz tones , feels good on the head today.

[Yano]

https://www.youtube.com/watch?v=VJVp9dKW...rt_radio=1



Oct 22 '25 - Iron Abyss
Bench Hypertrophy and accessories
197.4 body weight - moving on uuuup to the easssst side !!
2964 cals for the day
Cardio - Stat bike - Time 70 min 40 seconds - Distance 20.02 miles

In the timeless words of that great American stoic philosopher , the Kool Aid man - OH YEAH !!

Today was bomb , no issues no complaints , slight progressions for the day to keep the delt happy and we got in some solid work I do believe all the same. Felt damn good any how.

Set up with some tones at 40hz and got to work


Workout begins 2:17pm

Supersets - bench warm up to progression - superset = all 4
Straight Arm Lat Pulldowns - 20x20 25x20
Cable Underhand Rows - 20x20 25x20
Cable Face pulls - 20x20 25x20
Tri Pushdowns - 20x20 25x20

Bench - 5x10 - slight progression
Warm up - ebx5 ebx5
Progression - 135x5 - 175x8
Working Sets - 190x10 195x10 200x10 205x10 210x8+2

Seated OHP - 3x10 - HAP
Warm
Working Sets - 135x10 - 145x10 - 150x7+3

Spoto Press - 3x10 - slight progression
Hot n rolling
Working Sets - 185x10 - 190x6+4 - 195x8+2

Pin Press - 5x4 - Tempo 2 count drop full stop on pins big boom up - slight progression - hole above chest
Goin in hot
Working Sets - 185x4 - 195x4 - 200x4 - 205x4 - 210x4

Lat Pulldowns - 3x15 - slight progression
Working Sets - 120x15 - 125x10+5 - 130x8+4+3

Cable Rows - 3x15 - Static - underhand grip
Working Sets - 130 x15 x15 x10+5

Cable Curls - 3x15 - slight progression
Working Sets - 35x15 - 40x12+3 - 45x5x5x5

Delt Raises - 3x15
Side - 20x15 x15 x11+4
Front - 30x15 x10+5 x8+7

Working Facepulls - 3x15 - Static
Working Sets - 40 x15 x15 x15

External Rotations - double looped red mini bands - 3 sets of 15 each arm

Abs - Mixed it up
Bent Leg Lifts - 2 Sets 40 reps
Paloff Press - double looped red mini bands - 3 sets of 20 each side
Banded Woodchoppers - 2 sets of 10 each direction

Workout ends - 4:55 pm

**Felt blown up like a tire with an extra 30lbs of air but mentally great - Cup of Kefir , bowl of yogurt protein and honey. 10/10 stars !!

[Yano]

[MEDIA=youtube]y2-pI6UC4wQ[/MEDIA]



Oct 24 '25 - Iron Abyss

Deads n Accessories

209 body weight YEEEEHAW !

2840 cals for the day

Cardio Stat Bike - Time 71 min 20 sec - Distance 20.16 miles



Passed out in my damn chair and never posted this up last night before going to bed.



Was a good solid day , head was there and stayed intact for the most part a bit of yelling n hollering but not any kind of episode or out in the weeds feeling , just fired up and full of hulk smash.



Played with some set n rep schemes for fun and I'm pretty sure we got in some solid work all the same , sure felt like it hahaahaha.



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 -

Deadz - Hepburn Happiness and then some - 6x3 + 1x4 into singles

Warm up - ebx5 - ebx5

Progression - 135x3 - 225x3 - 315x3

Working Sets - 365 x3 x3 x3 x3 x3 x3 - 365x4

Progression - 405x5 - 455x2

Singles - 475x1 - 485x1 - 495x1 *slow but not grindy called it here felt like some decent work



RDL - 4x8 - Slight Progression

Rolling in

Working Sets - 315x8 - 320x8 - 325x8 - 330x6+2



SLDL - 4x8 - Slight Progression

Goin in hot

Working Sets - 315x8 - 325x8 - 330x7+1 - 335x5+3



Seated OHP - 5x4 - Slight Progression

Warm up - ebx5 ebx5

Progression - 90x3 - 115x3 - 135x3

Working Sets - 145x4 - 150x4 - 155x4 - 160x3+1 - 165x2+2



Shrugs - 4x8 - Slight Progression

Goin in

Working Sets - 315x8 - 325x8 - 335x4+4 - 340x4+3+1+1



Leg Extensions - 3x15 - Slight Progression

Hot n ready

Working Sets - 110x15 - 120x11+4 - 130x5+5+5



Pull Throughs - double looped red mini's - 3 sets of 15



Abs - Mixed

Field Goal Situps - 2 sets of 20

Bent Leg Lifts - 2 sets of 40

Standing Cable Crunches - 60lbs - 3 sets of 30

[Yano]

https://www.youtube.com/watch?v=ftY9W61w...rt_radio=1


Oct 25 '25 - Iron Abyss
Supplemental Bench and Accessories
210 body weight
2595 cals for the day
Cardio - Stat Bike - Time 69 min 20 sec - Distance 20.01 miles

Nice simple supplemental day , in and out quick clean and quiet. No issues today at all , was a fun one to be honest just kind of rolled along.

Head was good , body is tired from the weeks work but feels proper. Bar moved well for what was done , 10/10 stars.

20 min of 40hz tone

Workout begins 2:20pm

Supersets - warm up to progression
Straight Arm Lat Pulldowns - 20x20 - 25x20
Cable Underhand Rows - 20x20 - 25x20
Cable Face pulls - 20x20 - 25x20
Tri Pushdowns - 20x20 - 25x20

Lifts -
Flat Bench - 4x8 - +40lbs Chains
Warm up - ebx5 ebx5
Progression - 135x4 - 160x4 - 175x4
Working Sets - 190+60 x8 x8 x8 x8 - 250 at the top

Close Grip Bench - 4x8 - Tempo 3/2/1 - Slight Progression
Warmed up
Working Sets - 145x8 - 165x8 - 185x6+2 - 195x4+4

JM Press - 4x8 - 2 count pause at the bottom -
Warmed up enough
Working Sets - 135x8 - 145x8 - 155x5+1+1+1 - 160x4+4

Incline Bench - 5x4 - Tempo 3/2/1 - slight progression
Hot n rolling
Working Sets - 145x4 - 155x4 - 160x4 - 165x2+2 - 170x2+2

Lat Pulldowns - 3x15 - slight progression
Rolling in hot
Working Sets - 100x15 - 110x13+2 - 120x10+5

Working Facepulls - 3x15 - slight progression
Rolling
Working Sets - 35x15 - 45x15 - 50x12+1+1+1

Cable Curls - 4x8 - Slight Progression
Goin for it
Working Sets - 25x8 - 30x8 - 35x8 - 40x4+4

Db Delt Raises -
Fronts - 15x15 - 20x15 - 25x10+5
Side - 12x15 - 15x15 - 20x15

Abs - Mixed it up again for fun
Bent Leg Lifts - 2 sets of 40
Standing Cable Crunches 2 sets of 30
Field Goal Sit ups - 2 sets of 20

Workout ends - 5:05pm

**Felt real good , put on some 528hz when I came up , had a puff and some yogurt n a cup of coffee. Feel great tonight.

[Yano]

https://www.youtube.com/watch?v=lhLd18Xg...rt_radio=1


**Passed out in my chair so this is from yesterday**

Oct 27 '25 - Iron Abyss
Squat Hypertrophy and Accessories
207.8 bodyweight
2951 Cals for the day
Cardio Stat Bike - Time 72min 40 sec - Distance 20.12 miles

Today was a solid workout , holy crap hypertrophy kicks my ass. It's the short rest periods between sets that does it I stay half gassed after the first lift right through to the end.

Some nodding off today after the opening lift , lost a song sitting on the bench , a bit shakey when I got up. Got a bit out in the weeds but nothing too serious.

Lifts all went well , I'm never comfortable programming hypertrophy work , never sure when "enough is enough" and when "too much is too much". I just work til I'm done , not til i'm tired.

Bar traveled well and it feels like I got some decent work in that's for sure , we'll see how it pans out in the end.

20 min of 40hz tone

Work out begins - 1:35pm

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 -
Squats - SSB - Conventional stance - 5x10 - Static
Warm ups - ebx5 - ebx5
Progression - 150x3 - 200x3 - 240x5 - 290x8
Working Sets - 315 x10 x10 x10 x8+2 x8+1+1

**Nodded off on the bench for almost a full song came out of it shaking and a bit confused

Hatfield Tempo Squats - 6x3 - 3/5/1 count / SSB - slight progression
Warmed up
Working Progression - 240x3 - 260x3 - 280x3 - 290x3 - 300x2+1 - 310x1+1+1

Good Mornings - 4x8 - seated - SSB - slight progression
Hot n goin
Working Progression - 200x8 - 220x8 - 230x6+2 - 235x6+1+1

**Still shakey but not all out in the weeds a bit frantic but not lost

Zerchers - 4x8 - slight progression
Goin for it
Working Progression - 155x8 - 175x8 - 185x4+4 - 190x6+3

Calf Raises - 3x15 - SSB - Slight progression
Up n away
Working Progression - 290x15 - 310x15 -325x15

Leg Extensions - 3x15 - slight progression
Rolling
Working Progression - 110x15 - 120x15 - 130x10+5

Ham Curls - 4x8 - oh so slight progression hams were gassed
Goin in
Working Progression - 45x8 - 50x8 - 55x4+4 - 55x4+4

Abs - Bent Leg Lifts - 4 sets of 40

** Work out ends 4:30pm

**Settled down into some 528hz tones napped a little , got on line a bit but my head wasnt there yet. Chicken n a salad , coffee. Head felt ok a bit removed like I was in the background some what but fully aware and in control. Passed out in my chair eventually and just went to bed so this is the next morning logging.

[Yano]

**Dropped out last night around 11 pm - ol lady said I went up to lay down and I came down blew past her and went out on the porch , dropped into a full on grand mal , still feel like I've been stuck in a washing machine



This is from yesterday



https://www.youtube.com/watch?v=qP-7GNoD...rt_radio=1

Oct 29 '25 - Iron Abyss
Dead Wednesday and Accessories
210.4lbs Bodyweight
2870 Cals for the day
Cardio Stat Bike - Time 71 min 30 sec - Distance 20.14 miles

Today was a solid day , changed things up a bit and had some fun with the accessories. Bar moved well , head was good. Got fired up and stayed that way once the first nods were past.

Got a bit out in the weeds but not full frantic , face got a bit screwed up and my eyes a bit droopy tonight on the right side , stutter is in full effect tonight really have to concentrate on making some words n sounds.

The faster pace of the sets makes up for going heavy that's for sure, these kick my ass.

Felt like we got some good work done , we'll see how it shakes out.

Pre Workout - Tones 40hz for 20 min

Workout begins - 1:45pm

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 - 2 x 30 sec hold

Lifts -
Deads - Hepburn 6x2 + 1x3 to singles
Warm ups - ebx5 ebx5
Progression - 135x8 - 225x5 - 315x4 - 365x3 - 405x2 - 455x1
Working Sets - 470 x2 x2 x2 x2 x2 x2 - 470x3
Singles - 480x1 - 495x1 - 510x1

Rack Pulls - 2nd hole below knee - wave progression
Rolling in hot
Working Sets - 405x5 - 455x3 - 495x2 - 545x1

RDL - 4x8 - Slight Progression
Heading right in
Progression - 135x8 - 225x8
Working Sets - 275x8 - 315x8 - 325x6+2 - 330x4+4

Shrugs - 4x8 - Slight Progression
Going in
Working Sets - 315x8 - 320x8 - 325x5+3 - 330x4+4

Overhead Press - 5x4 - Slight Progression
Rolling
Working Progression - 135x4 - 155x4
Working Sets - 160x4 - 165x4 - 170x4 - 175x3+1

Barbell Rows - 4x8 - Slight Progression
Woooo !
Working Progression - 135x8 - 155x8 - 175x6+2 - 185x4+4

Lat Pulldowns - 3x15 - Slight Progression
Rolling hot
Working Sets - 100x15 - 110x10+5 - 120x5+3+1+1

Abs - Mixed Bag o Fun
Bent Leg Lifts - 2x40
Paloff Press - double looped red mini 2x20 each arm
Banded Woodchoppers - double looped red mini - 2x20 each direction
Field Goal Situps - 2 sets of 10

Work out finished - 5:12pm

**Finished out with 741 and 528 tones for 20 minutes - passed out in my chair , hands are shaky a bit off balance , speech is phuct haahahaah but I feel ok , im clear headed and I can focus for now on things just a bit off physically so far. Ate a bit of protein/yogurt/honey and a cup of coffee , passed out for a while , woke up craving anything sweet I could grab , went with raisins an