Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=b6_3exe8KTg



March 19 '25 - Iron Abyss

Bench day deload fun

204 body weight

1900 cals headed to 3300

Cardio - 100 bw squats - 30 min stat bike 8.2 miles 120/122bpm



Today was fun and simple added some chains just cus and knocked it out.



Everything feels good today.



Stretches -

Wall Angels 2x10

​OH Reach Stretch 2x30 sec

Band Pulls 2x15

Band Press 2x15

Band X-over 2x15

Band Y-Raise 2x15

Band Face Pulls 3x15



Lifts -

Comp Bench - Full Stops - 3x5 65% 1rm + 40 in chains

Warm up - ebx5 ebx5

Progression - bar + chains = 85# - 85x5 - 175x5 - 225x5 - 245x5

Working Sets - 255x5 - 255x5 - 255x5



​Inc DB Press - 3x12 - 35# - 35x12 - 35x12 - 35x12



​Rear Delt Flys - Looped red mini - 2 sets of 15



Lateral DB Raises - 4x10 - 15# - 15x10 - 15x10 - 15x10 - 15x10



Bent Rows - 3x8 - 60% 1rm - 165# - 165x8 - 165x8 - 165x8



Paloff Press - double looped red mini's - 4 sets of 12



Doorway Stretch 2x30 sec

Cat Cows 3 sets of 10