Yano's old man lifts such and so forth

[Yano]

Bad ass workout!

Thanks man !!

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https://www.youtube.com/watch?v=sh-J4GSPgAM

Dec 26 '24 - short program upper
Day after Christmas short short program
202.6 body weight
27 million calories - too many cookies to count
60 min cardio

Still got the house full so today was a super short n quick main mover and a few accessories , eazy peazy , in and out quick clean and quiet.

​Stretches -
Band Stretches - 2x10
Band Press - 2x10
Band Pull - 2x10
Band Face Pull 3x15

Lifts -
Comp Bench - Main Mover with PAP
Warm up - ebx5 - ebx5 - 135x5
Progression - 160x10 - 180x5 - 215x3 - 240x2 - 265x1
*PAP work - 265x1 + 4 Explosive Push Ups - 265x1 + 6 Explosive Push Ups - 265x1 + 6 Explosive Push Ups - 265x1 + 4 Explosive Push Ups
**Back Off Sets - 215x6 - 190x8 - 175xamrap *12 keep track

Spoto Press - 3x6 - 215x6 - 220x6 - 225x6

Curls - Long Bar - 4x8 - 70x8 - 75x8 - 80x8 - 85x8

Lu Raise - 2x10lb plates in each hand fingers through the holes - 3x15 - 15x15x15

Abs - Bent Leg Lifts - 4 sets of 30