Yano's old man lifts such and so forth

[Yano]

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



Sat Aug 2nd '25 - Iron Abyss / Hatfield Fusion

6 weeks out

Light Bench with Fluff n Buff Accessories

199.1 bodyweight

1452 cals headed to 2800 for the day

Cardio - 10 miles stat bike - 39min 45 sec - 124/126bpm



Today was icing on the cake. Everything moved good ,felt good , nothing was heavy and had good pop to it. Just a fun couple of hours in the bunker.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Band Y Raise - 2x10



Supersets - bench warm up and through progression

Straight Arm Lat Pulldowns - #50 x15x15x15x15

Cable Underhand Rows - #30 x15 x15 x15 x15

1 min pause

Cable Facepulls - #20x15x15x15x15

Tri Pushdowns - #20 x15x15x15x15



Lifts -

Bench - 3x8 CAT - Static

Warm up - superset ebx5 ebx5

Progression - superset 135x5 - superset 160x5 - superset 185x5

Working Sets - 210 x8 x8 x8



Lat Pulldowns - working sets - 3x12

110 x12 x12 x12



Cable Rows - underhand grip - working sets - 3x8

110 x8 x8 x8



Seated Press - 3x8

135 x8 x8 x8



Face Pulls - working sets - 3x15

30 x15 x15 x15



Skullcrushers - ezbar - 3x8

85 x8 x8 x8



Cable Curls - 3x8

30 x8 x8 x8



Band External Rotations - looped red mini - 3x8



Abs - Bent Leg Lifts - 4 sets of 30