Yano's old man lifts such and so forth

[Yano]

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



July 26 '25 - Iron Abyss - Hatfield Fusion

6 weeks out

CAT Bench and Accessories

198.7 body weight

1843 cals headed to 2800 for the day

Cardio - 10 miles Stat bike - 40 min - 124/126 bpm



Today was fun fun fun. Kept our new integrated warm ups in until working sets and that worked very well.



Main mover went snappy , had good pop n travel to it. Head was into it , body felt good , I got nothing to complain about.



Kept our accessories lower percentage but higher volume just to keep up work capacity without over taxing and get our fluff and buff work in for the day. Two Birds one shell , fuck stones , we goin 12 gauge



Stretches -

Band Press - 2x10

Band Pull - 2x10

Band Y Raise - 2x10



New shit - bench warm up and through progression as supersets

Lat Pulldowns - #50 x15x15x15x15

Cable Underhand Rows - #30 x15 x15 x15 x15

1 min pause

Cable Facepulls - #20x15x15x15x15

Tri Pushdowns - #20 x15x15x15x15



Lifts - CAT Bench Work - Light Day

Warm ups - ebx5 ebx5 - supersets here from above -

Progression - 135x3/supersets - 160x3/supersets - 185x3/supersets

Working Sets - 210x8 - 210x8 - 210x8



Lat Pull Downs - 4x12 - Static

90x12 - 90x12 - 90x12 - 90x12



Low Rows - 4x12 Static

90x12 - 90x12 - 90x12 - 90x12



Hammer Curls - 4x12 Static

30x12 - 30x12 - 30x12 - 30x12



Incline DB Press - 4x12 Static

40x12 - 40x12 - 40x12 - 40x12



Cable Curls - 4x12 Static

25x12 - 25x12 - 25x12 - 25x12



Abs - Bent Leg Lifts - 4 Sets of 30