Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=qNfpkK5U...RE&index=4



April 22 '25 - Iron Abyss

Bench Tuesday

207.4 bodyweight

1650 cals headed to 3300 for the day

30 min stat bike cardio - 8 miles - 120/122 bpm with the increased tension



Other than the desktop shitting the bed this morning and being back on the old laptop its been a damn good day.



Held back main mover a bit , let the delt heal up more and the accessories catch up that need too , still got in solid work , bar moved well , lil pinch in the pec/delt but much less than last session.



Got no complaints was a damn good round of work



Stretches -

Band Press 2x10

Band Xover 2x10

Band Yraise 2x10

Band Face Pulls 3x15



Lifts -

Bench - Iron Abyss

Warm up - ebx5 ebx5

Working Sets - 145x10 - 165x5 - 200x3 - 225x2

Top Singles - 250 x1 x1 x1 x1 x1

*Back Off Set - 225x6



Decline Pin Spoto Press - Wide Grip - IA

Working Sets - 120x10 - 140x5 - 165x3 - 190x2

Top Singles - 210 x1 x1 x1 x1 x1

*Back Off Set - 220x6



Incline Close Grip Bench - IA

Working Sets - 120x10 - 140x5 - 165x3 - 190x2

Top Singles - 210 x1 x1 x1 x1 x1

*Back Off Set - 220x6



Low Cable Rows - IA

Working Sets - 105x10 - 120x5 - 140x3 - 160x2

Top Singles - 175 x1 x1 x1 x1 x1

*Back Off Set - 180 x1 x1 x1 x1 x1 x1



Lat Raise - 4x12 - 12x12 - 15x12 - 20x12 - 25x12



Delt Fly - 4x12 - 12x12 - 15x12 - 20x12 - 25x12



Abs - Paloff Press - double looped red mini - 4 sets of 12