Yano's old man lifts such and so forth

[Yano]

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



July 16 '25 - Iron Abyss - Hatfield Fusion - Moved to 4 day program - Mon Wed Fri Sat

Upper Wednesday - 7 weeks out and paring down accessories n lifts

199.5 body weight

1011 cals - headed to 2800 for the day - early workout to beat the heat

10 miles - stat bike 2 mile intervals - 46 minutes - 124/126bpm



Today was a damn good day finally , Monday was bullshit with the lat tweak so I needed a bit of a mental win and today came through for me.



Nothing special just good solid work day hitting proper numbers , that's the best we can ask for.



Lat around T7/T9 is still funky but its only when I bend or arch , not when I flex the lat itself , odd shit. Maybe it was some fascia crunching or calcium ,, who knows but it is getting better.



Stretches -

Band Pulls 2x10

Band Press 2x10

Cable Face Pulls #20 - 2x10

Lat Pull Downs #50 - 2x10

Cable Curls - #20 - 2x10



Lifts -

Comp Bench - 3x5

Warm ups - ebx5 ebx5

Progression - 135x5 - 185x5 - 210x5 - 225x5

Working Sets - 250 x5 x5 x5



Lat Pull Downs - 4x12 - Progressive

Working Sets - 110x12 - 120x12 - 130x12 - 140x12



Pendlay Rows - 5x5 - Progressive - First sets since elbow n back - stayed light

Working Sets - 135x5 - 155x5 - 175x5 - 185x5 - 190x5



Hi Incline DB Press - 4x12 - #60 static to keep from only using one arm

Working Sets - 60 x12 x12 x12 x12



Side Delt Raise - 4x15 - Progressive

Working Sets - 12x15 - 15x15 - 20x15 - 25x15



EZBar Curls - 4x12 - Progressive

Working Sets - 65x12 - 70x12 - 75x12 - 80x12



Abs - Standing Cable Crunch - 4x20 - Progressive

Working Sets - 60x20 - 70x20 - 75x20 - 80x20