Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=40rPhu_N...rt_radio=1



Sept 17 '25 - Iron Abyss

Mass Block - Bench and accessories

197.1 body weight

2390 cals for the day

Cardio BIKE PR - Time 78 min 12 sec - Distance 24.21 miles - highest speed seen 28mph - highest bpm 136



Today was right on the money , everything was clicking and good to the last drop. Delt is feeling a bit more solid got some decent work done today with no pinching or torn feeling in it.



Bar moved well , the wide bench grip is feeling better n better which shortens my ROM a bit and brings more back into it so im not just relying mostly on delts n tri's to shove with.



I got nothing to complain about , every set is a challenge for sure , got to bump up a bit today across the board so that brings some new confidence n fire to the head.



Started to cut back on the time between sets today to 1/2 min and different lifts to just 5 min.



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 - 3x15 Progressive

Warm up - ebx15 ebx15

Progression - 95x15 - 135x15

Working Sets - 145x15 - 155x15 - 160x13+2



Seated Press - 3x15 Progressive

95x15 - 100x15 - 105x14+1



Working Lat Pulldowns - 3x15 Progressive

100x15 - 105x15 - 110x13+2



Low Cable Row - underhand grip - 3x15 Progressive

100x15 - 105x15 110x13+1+1



Cable Curls - 3x15 Progressive

35x15 - 40x15 - 45x13+2



Working Facepulls - 3x15 Progressive

35x15 - 40x15 - 45x12+2+1



External Rotations - Double looped red mini 3 twists

3 sets of 15 each arm



Abs - Bent Leg Lifts

4 sets of 35 reps