Yano's old man lifts such and so forth

[Yano]

Sept 21 '25 - Iron Abyss
Sunday Active Recovery Day
192 body weight YES 192
2570 cals for the day - why not I'm SKINNY haahahaha no not really
Cardio -WOOOOOOOOOO!!! Stat Bike - Time 86 min - Distance 27.15 miles - New PR haahaha not sure on the time too tired to scroll but def on the distance by a little.

Great fkn day all around , everything got in and done , had a good time around the house and on the net yapping , smoked some good herbs ,, been a fantastic Sunday.

A
Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side

B
Shoulder Mobility:
Wall Angels 2x10
Band Pull-Aparts 3x15
Overhead Reach Stretch 2x30 sec per side

C
Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge with a Twist 2x10 per side

D
Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold

E
Foam Rolling 15 Minutes
Target - Quads, hamstrings, glutes, lower back, upper traps, calves

F
Core & Stability Work
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Planks - Flat Right Left 2x30 sec per side
Pelvic Tilt 2x20 slow reps

G
Stretching
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec
Chest Opener Stretch 2x30 sec
Neck Stretch 2x30 sec each side

H
Accessory Work
Light Cable Rows #20lbs 2x20
Light Bicep Cable Curls #10lbs 2x20
Light DB Incline Press #25lbs 2x20