Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=iSqtYXRc...p-kUDsRhL0



Aug 27th '25 - Iron Abyss

2 weeks out - Bench and accessories

199.9 body weight

2243 cals for the day

Cardio - 79 min 40 sec - 22.1 miles - highest heart rate seen on the meter 130/134bpm



Today was a damn solid day , made a bit of a reach to our second attempt and it went well , feel real good about where we are this year all around.



Bar moved well traveled well , I still used the longer warm up protocol but made larger jumps on the warm up lifts themselves to working weight and that felt real good as well.



No complaints at all , I did manage to over shoot my calories for today but went a little further on the bike than usual so I'll see what the AI says about that math and if I need to I'll do a few more miles to get squared up no big issue.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Band Y Raise - 2x10



Supersets - bench warm up and through progression - #5 increase each superset

Straight Arm Lat Pulldowns - #20 x20 x20 x20 x20

Cable Underhand Rows - #20 x20 x20 x20 x20

1 min pause

Cable Facepulls - #20 x20 x20 x20 x20

Tri Pushdowns - #20 x20 x20 x20 x20



Lifts -

Comp Bench - full pauses

Warm up ebx5 ebx5

Progression - superset 135x5 - superset 185x3 - superset 225x2 - 265x1

Working Sets - should be 1x1 week - little reach

Opener - 290x1 - boom real nice

2nd - 305x1 - lil slow but moved well



Seated BB Press - 3x8 Static

155 x8 x8 x8



Working pull downs - 3x12 Static

120 x12 x12 x12



Working face pulls - 3x15 Static

45 x15 x15 x15



Hammer Curls - 3x8 Static

40 x8 x8 x8



Abs - Bent Leg Lifts - 4 sets of 30