Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=eGOr91Wx...rt_radio=1



Wed Sept 10 '25 - Iron Abyss

Mass Block - Bench Rehab - Building work capacity

200.7 body weight

2541 calories WOOOOOOOOOO!

Cardio - Stat Bike - 70 min 28 sec - 20.3 miles



Today was scary but everything held , started with just the bar and worked up til the delt felt "pinchy" as technically clinical as that is then backed down a bit from that threshold ,, it seems to have worked out ok.



Took some extra time warming up , baby steps so nothing snapped totally and I actually ended up with a decent pump if nothing else. Having a ton of blood moving in and out of there can only be good for it in my humble opinion as absolutely no one important haahahah.



Went better than I expected , no ego no shame just have to rebuild it , it aint our first rodeo.



Pre Warm Up - Each Side

Band Stretch - red mini x10

2 min

Band Press - red mini x10

2min

Band Xover - red mini x10



Everything's still attached and feels ok



Band External Rotation - red mini x10 each side - 2 min rest - x10 each side



5 min rest



Warm up - Progressive Supersets - +5 for first 2 bar movements

Stiff Arm Lat Pulldowns - #10x15 - #20x15 - #25x15

Lat Pull Downs - #10x15 - #20x15 - #25x15

Cable Face Pulls - #10x15 - #20x15 - #25x15

Cable Underhand Rows - #10x15 - #20x15 - #25x15



Lifts -

Bench - Comp - Baby Step Rehab

Warm up - ebx5 - ebx5 - superset

Progression - 95x5x5x5 - short pauses for air feel and confidence - superset - 115x5x5x5 - same as previous reps - superset - 135x5x5x5 - 155x5x5x5 - 165x5x5x5 - this is where I felt the first "pinchy'ness" so I backed right down to 135 and got in my working sets.

Working Sets - 135 x15 x15



Spoto Press - #135 x15 15



JM Press - #100 x15 x15



Low Cable Rows - #90 x15 x15



Cable Curls - #25 x15 x15



Abs - Bent Leg Lifts - 4 sets of 30