Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=2220MdXVPGw



May 30 '25 - Iron Abyss / Hatfield Fusion

Deload - Healing

199 body weight

860 cals headed to 2800 - too damn hot to wanna eat

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



OK First things first



Monday - moved well and felt good for the workout , chest is still a bit tight DL'ing so we stuck to the deloading 65% and it went well.



Tuesday - moved real well , got to our proper number for our programming , 240 felt good with no real discomfort to speak of , faint pressure n tightness.



For the Accessories - I just took 30# DB's and worked em slow and steady getting as much ROM and stretch as I could out of them ,,, feeder sets, heavy flossing .. what ever you want to call it , elbow and delt/pec rib loved it.



Both days were positive for mind body and soul , as long as we're taking small steps forward, we're still moving forward and that's all that matters.



Monday - Deads -

Chest still sore but functional



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 - Deads - Deload - 5x4 65% 1rm

Warm ups - ebx5 ebx5

Progression - 135x4 - 225x3 - 315x2 - 365x1

​Working Sets 390 x4 x4 x4 x4



Abs - Bent Leg Lifts - 4 sets of 20



Tuesday -



Stretches -

Face Pulls 2x20

Curls 2x20

Wall Stretch - 3x20sec hold

Cable Xovers 2x10

Y Raises 2x10

Wall Angels 2x10



Lifts -

Bench - IA/Hatfield Fusion - 5x2 - proper programming weight

Warm ups - ebx5 ebx5

Progression - 135x4 - 185x3 - 205x2 - 225x1

Working Sets - 240 x2 x2 x2 x2 x2



Incline Bench DB - #30 5 sets of 10



Decline Bench DB - #30 5 sets of 10



​Cable Tricep Pushdowns - #30 5 sets of 10



Abs - Standing Cable Crunches #70 4 sets of 20