Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=3G6oLyWo...rt_radio=1



Sat Aug 30 '25 - Iron Abyss

Supplemental Bench work and fluff n buff accessories

198.5 bodyweight

1918 cals

Cardio - State Bike - 73min:15sec time - 21 miles distance



Today was right on the money , lil reach , got in our 3x3 work on the way back down , accessories all felt good with no issues. Just solid fun day.



Kept the larger jumps through our progression again today , that felt real good as well , no delt issues.



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



Bench - Comp pauses once we hit singles

Warm up - ebx5 - ebx5

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

Opener - 285x1 - Perfecto! just a fun rep i might of giggled

2nd - 300x1 - Little slow , more effort than I thought but it was solid , just shows im tired I reckon

Back off Sets with todays working weight - 275 x3 x3 x3



Incline DB Press - 3x8 Static

40 x8 x8 x8



Hammer Curls - 3x8 Static

40 x8 x8 x8



Cable Rows - underhand grip - 3x12 Static

120 x12 x12 x12



External Rotations - double looped red minis - 3 sets of 12



Abs - Bent Leg Lifts - 4 sets of 30