Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=zRvRed0Y...I&index=20



March 22 2025 - Iron Abyss

Row Row Row Your Deload Saturday

204.3 body weight

2563 cals headed to 3300

Cardio - 150 bw squats - gave the knees n hips a break on pedaling today



Today was fun n fiesty. In an out quick clean n quiet. Everything moved well with nothing to complain about.



Stretches -

Band Pull Aparts - 3x15

Dead Bugs - 2x20 each leg

Bird Dogs - 2x20



Lifts -

Pendlay Rows - 65% 1rm - 3x5

Warm up - ebx5 ebx5

Progression - 135x5 - 185x5

Working Sets - 225x5 - 225x5 - 225x5



Meadows Rows - 60% 1rm - 3x8

Working Sets - 95x8 - 95x8 - 95x8



TBar Rows - 65% 1rm - 3x8

Working Sets - 135x8 - 135x8 - 135x8



Rear Delt Flys - Double looped mini - 3 sets of 15



Abs - Field Goal Sit Ups - 5 sets of 20



Cool Down -

Lat Stretches - 2x30 sec each side

​Theragun - Lats - Traps - 2 min