Yano's old man lifts such and so forth

[Yano]

Sept 20 '25 - Iron Abyss
Mass Building - Neural Overlay
194.5 lbs body weight
2298 cals for the day
Cardio - Stationary bike - Time 72 min 16 sec - Distance 22.16 miles

Today was wild , CNS up n down , shakey , dry heaves .... holy shit I love this sport !!! WOOOOOOOOOOOOOOOOO!!!!!

Did you know the most PAINFUL fucking thing to do with a weight for 8 seconds is push it as hard as you can and not have it move ?
* Pro tip - it doesn't until you stop trying to press it then everything that was max effort shoving for that 8 seconds bursts into flames haaahahahaha
OY GEVALT !!!

Head was excited to start the project , body was into it , took a lot out of me today I can't lie , I went 3 rounds with King Kong ... too bad I knocked him out ! HAH !!

Supersets - bench warm up to progression - #5 increase each superset
Straight Arm Lat Pulldowns - #20 x20
Cable Underhand Rows - #20 x20
1 min pause
Cable Face pulls - #20 x20
Tri Pushdowns - #20 x20

Bench - 3x15 Progressive
135x15 - 140x15 - 145x15

Neural Overlay Work -
Speed Bench - 60# chains - 65% 1rm - 6x3 - FAST
Warm up - ebx5 superset - ebx5 superset
Working Sets - Right to 205 on the bar and the chains
205 x3 x3 x3 x3 x3 x3

Iso Bench - 3x8 second push/hold - MAX EFFORT - Christ these burn when you stop pushing that hard for a few seconds WOW.
Set pins 4 inches or so off my chest - elbows just above parallel barely - 455 on the bar - no way i'm moving that its just to shove on.
455 x8sec x8sec x8sec

Push Press - 4x5 - EXPLOSIVE - Dr told me with my spine and nerve issues that OHP is something to avoid ... yeahhhh well neener neener neener
Testing Testing - 95x5 - Less Filling
Testing Testing - 115x5 - Tastes Great
Working Sets - 135x5 - I like it!
Up we go - 135x5 - 140x5 - 145x4+1

*dry heaves then a few sips of coffee and a banana*

Seated Press - 3x15 Progressive
100x15 - 105x15 - 110x13+2

Lat Pulldowns - 3x15 Progressive
100x15 - 105x15 - 110x12+2+1

Low Cable Rows - 3x15 Progressive
100x15 -105x15 - 110x15

Working Face pulls - 3x15 Progressive
35x15 - 40x15 - 45x13+1+1

Cable Curls - 3x15 Progressive
35x15 - 40x15 - 45x11+3+1

External Rotations -3x15 Red bands + 5 twists
Bands x15 x15 x15

Abs - Mixed
Bent Leg Lifts - 2 sets of 35
Paloff Press - 2 sets of 40 - 20 each side