Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=S9mQQpBG...rt_radio=1



June 20 '25 - Iron Abyss / Hatfield Fusion

CAT Bench and Accessories - Speedy mains

197.0 body weight

1644 cals headed to 2800 for the day

30 min cardio - uphill stat bike 8 miles 124/126 bpm - more I work slower my heart beat gets



Today was a solid day for everything , can't say I got a ton of pep in my step , humid AF rainy , even with the tylenol n ibuprofen all the man made cracks are a bit achey.



Bar moved well ,traveled good , mains had good pop to them.



Heads in a good place , I feel great all around just no fire today.



Can't complain about the work done just never felt like the motor revved up past an idle today.



We'll be repeating our opening wave on a few things next week until we get our numbers.



Was a good day's work over all with everything moving in the right direction.



Rome wasn't built in a day slow progress is still progress.



Stretches -

Band Press 2x10

Band Pull 2x10

Cable Tri Press down #10 2x10

Cable Face Pulls #10 2x10

Band Y Raise 2x10



Lifts -

Bench - CAT - Fusion Wave

Warm up - ebx5 ebx5

Progression - 135x3 - 155x3

Working Sets - 170x5 - 205x3 - 230x2

Working Singles - 255 x1 x1 x1 x1 x1



Pin Press - Full Rom Dead Stop at Chest no bounce - Fusion Wave

Working Sets - 195x5 - 215x5 - 235x4



Inc Bench - Close Grip - Fusion Wave

​Progression - 135x2 - 185x2

Working Sets - 235x5 - 245x4 - 255 x1 x1 x1 ugly - Repeat



​Decline Bench - Close Grip - Fusion Wave

​Progression - 135x2 - 185x2

Working Sets - 235x5 - 255x3 - 275 x1 .5x - pinned like a voodoo doll :ROFLMAO: - Repeat



Spoto Press - Fusion Wave

Working Sets - 210x5 - 230x4 - 250x3



Delt Raise - 4x12 - 15x12 - 20x12 - 22x5x12 - 25x12



Hammer Curls - 30x12 - 35x12 - 40x12 - 45x10+2



Abs - Standing Cable Crunches - 70# 4 sets of 20