Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=m5t7n-Ee...c&index=14



July 1 '25 - Iron Abyss / Hatfield Fusion

PAP Bench and Accessories

197.1 bodyweight

1399 cals headed to 2800

30 min cardio - stat bike uphill 8 miles - 124/126bpm



Today was a banger , ugly ass top single but it went up n locked out , just going to repeat it to pretty it up I think next week. Bar moved well , traveled well , got a bit out of groovy on the final single but we go it back n locked ,, like I said it was ugly.



Accessories went well , energy was there , head was into it. The new angle for the inclines is going well , no undue stress on the delt or pec and its progressing slow , its all good in the hood.



Stretches -

Band Press 2x10

Band Pull 2x10

Cable Facepull #20 - 2x10

Cable delt raise #10 - 2x10

Band Y Raise 2x10



Lifts -

Bench - Fusion Wave - PAP

Warm ups - ebx5 ebx5

Working Sets - 180x5 - 215x3 - 240x2

PAP Singles - 4 Ex Pushups 265x1 - 4 Ex Pushups 300x1 *ugly but she locked - repeat



Yano Press - Top down overloaded limited rom - 2x2 - 4" ROM

Working Sets - 320 2x2



Pin Press - Fusion Wave

Progression - 135x2 - 225x2

Working Sets - 245x5 - 255x4 - 265x3



Incline Bench - Fusion Wave - wide grip - #40 chains

Progression - 135/40x2 - 185/40x2

Working Sets - 195/40x5 - 205/40x4 - 215/40x3



Decline Bench - Fusion Wave - wide grip

Progression - 135x2 - 225x2

Working Sets - 235x5 - 245x4 - 255x3



JM Press - Fusion Wave

Progression - 135x2

Working Sets - 180x5 - 190x3 - 200x1+1 - repeat



Curls - EZ Bar - 4x8 - 65x8 - 70x8 - 75x8 - 80x8



Delt Raises - DB - 4x15 - 15x15 - 20x15 - 22.5x15 - 25x12+3



Abs - Standing Cable Crunches - #70 - Progressive fun - 70x5 - 70x10 - 70x15 - 70x20 - 70x20 - 70x11+1+1 and done hahahaah oh my God.