Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=I47floRRAFs



May 10 '25 - Iron Abyss

Short Program Saturday

203.4 body weight

1453 cals headed to 3000 for the day

30 min cardio , stat bike uphill again - 8 miles - 130/132 bpm



Today was short n sweet , ligaments n tendon in the elbow are still feeling punky so hit some squats n abs and got outa dodge to give everything a break.



Squats were great , fired up, bar moved well , swapped from bands to chains n pushed a bit, was a fun quick in and out



Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec - flat - left - right

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - speedy as can be - + chains #60 - 8x2

Warm ups - ebx5 ebx5

Progression - 150/60x3 - 200/60x3 - 240/60x3 - 290/60x3 - 310/60x3 - 330/60x3

Top Doubles - 340 x2 x2 x2 x2 x2 x2 x2 x2 - #400 at the top



Standing Cable Crunches - 4x15 - 50x15 - 55x15 - 60x15 - 70x15