Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=TMCgN_YnBYg



Aug 3rd '25 - Iron Abyss

Meet Week - Last work out light bench and accessories

197.5 body weight

1877 cals

Cardio - easing back each day - 64 min 45 sec - 16.08 miles



Today was fun and quick , in and out and done before the coffee kicked in. Whats done is done , if everything holds together ,we should have a damn fun day!!!



Bench warm up - Done before

Straight Arm Lat Pulldowns - #20 x20

Cable Underhand Rows - #20 x20

Cable Face Pulls - #20 x20

Conventional Lat Pulldowns - #20 x20



Bench - 3x3 Supplemental - Comp Pauses

Warm up - ebx5 ebx5

Progression - 135x5 - 185x3

Working Sets - 225 x3 x3 x3



Seated DB Press - Static 3x8

#40 x8 x8 x8



Working Low Cable Rows - Static 3x12

120 x12 x12 x12



Banded Ext Rotation - red looped minis - 3 sets of 12 each side



Abs - Bent Leg Lifts - 4 sets of 30