Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=hzFpiW5vHrc



April 28 '25 - Iron Abyss

Dead Monday

205.7 body weight

1328 cals headed to 3000 for the day

30 min cardio - stat bike all uphill - 8 miles - 128/130bpm



WOOOOOOOOO WOOOOOOOOOOO!!! PainTrain !!!



Today went great , plenty of energy , focus was good , head was into it. Solid as a rock.



Stretches -

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Supermans 3x30sec - flat - left - right

Forward Fold 2x20 hold

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold



Lifts -

Deadz - Iron Abyss

Warm up - ebx5 ebx5 135x3 - 225x3

Working Sets - 265x10 - 310x5 - 370x3 - 415x2 - 460x1 - 520x1

*Back Off Set - 480x x2 x2 x2



Rack Pulls - hole below knee - IA

Working Sets - 465x5 - 525x3 - 570x2

*Back Off Set - 480 x2 x2 x2



Pendlay Rows - IA

Working Sets - 155x10 - 175x5 - 210x3 - 235x2 - 260x1 - 295x1

*Back Off Set - 265x6



TBar Row - IA

Working Sets - 120x10 - 140x5 - 165x3 - 185x2 - 205x1 - 230x1

*Back Off Set - 205x6



Lat Pulldowns - IA

Working Sets - 80x10 - 90x5 - 110x3 - 120x2 - 130x1 - 150x1

*Back Off Set - 130x6



Shrugs - IA

Working Sets - 160x10 - 185x5 - 220x3 - 250x2 - 270x1 - 310x1

*Back Off Set - 280x6



Abs - Bent Leg Lifts - 4 sets of 35