Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=MZpYYU7d...rt_radio=1



July 19 '25 - Iron Abyss / Hatfield Fusion

CAT Bench and Fluff n Buff Accessories

199.2 body weight

2005 cals headed to 2800 for the day - posting after supper

Cardio -10 miles stat bike - 39min 50 sec - 124/126 bpm



Today was fun bench moved well , the sets of 8 were fun for sure and kept good speed throughout. Head was into it , Accessories were fluff n buff work blood in blood out for volume.



Did some pulling just to put my mind at ease , that went real well with zero issue.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Tri Pushdowns - #20 x 15

Cable Curls - #20x15

Cable Facepulls - #20x15

Band Y Raise - 2x10



Lifts -

Bench - 3x8 - CAT - Comp style - down full stop big boom but done quick no long pause

Warm up - ebx5 ebx5

Progression - 135x5 - 160x5 - 185x5

Working Sets - 210 x8 x8 x8



Deads - Just had to ease my mind about my lat being an issue - this felt great got in a few n moved on

Progression - 135x2 - 225x2 - 315x2 - 385x1x1

Working Singles - 435 x1 x1 x1



Lat Pulldowns - 4x12 Progressive

120x12 - 130x12 - 140x12 - 150x12



Cable Rows - 4x12 Progressive

100x12 - 110x12 - 120x12 - 130x12



Tricep Pushdowns - 4x12 Progressive

30x12 - 35x12 - 40x12 - 45x12



Cable Curls - 4x12 Progressive

20x12 - 25x12 - 30x12 - 35x12



Cable FacePulls - 4x12 Progressive

30x12 - 35x12 - 40x12 - 45x12



Side Delt Raises - 4x15 Progressive

15x15 - 20x15 - 22.5x15 - 25x15



Front Delt Raises - 4x15 Progressive

15x15 - 20x15 - 25x15 - 30x12+3



Incline DB Press - 4x12 Static

60 x12 x12 x12 x12



Abs - Mixed it up

Woodchoppers - double looped red mini - 2x40

Paloff Press - double looped red mini - 2x40