Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=a4mnuypz...IkW4h5A9BY



Sept 24 '25 - Iron Abyss

Bench and accessory Mass building - Neural Overlay work - Hatfield - Hepburn - CNS Onslaught

191 body weight

2414 cals for the day

Cardio - Stat bike - Time 65 min 27 seconds Distance 20.42 miles - Increased tension today no clue how much its just a knob so from 3oclock to 4:30 - it is noticeable on the pedals and how fast they stop when you lift your feet so its not nothing at least.



Today was wild I tell ya , full gamut of emotions. Day started out ok slept good for a change got up after around 8 felt like rip van winkle , as the day progressed I just started to feel nervous anxious , got the swivel head a few times like some one was suddenly next to me and I got startled. Meds are all up and goin so I ain't really sure , fkn ghosts.



Got in the gym even after warm ups I felt like I was being chased around , stayed through my first sets of bench as well. End of the 3rd set I started to come out of whatever it was and slowly started waking up inside myself so to speak.



When I had finished setting up to start the neural work it was gone and I felt myself picking up speed odd thing was I kept picking up speed , train kept a rolling kind of thing , by the time I was done a work out like this would leave any one even me on the floor sleeping but I just felt better n better, even came bouncing up the steps all happy have been ever since. God is Great !!!



First "heavy" bench work since screwing up the delt was today ,, It went well and I pushed it as hard as I could with no issues or pain.



Supersets - bench warm up to progression - #5 increase each superset - no pause to break it up - all 4 down the line at once is once superset today

Straight Arm Lat Pulldowns - #20 x20

Cable Underhand Rows - #20 x20

Cable Face pulls - #20 x20

Tri Pushdowns - #20 x20



Flat Bench - 3x15 Progressive - wide hands - pinky's at the rings -

Warm up - ebx5 ebx5

Progression - 115x5 125x10

Working Sets - 140x15 - 145x15 - 150x15



Neural Overlay Work -

Heavy Bench + Explosive Pushups - 4x2/3x5 - PAP (post activation potentiation)

Right to working weight @265 - Shock the Monkey - should of been 285 but this is as high as I dared push the delt - no pain just felt slow n off

Working Sets - 265 x 2 + 5 explosive pushups - 265 x 2 + 5 explosive pushups - 265 x 2 +5 explosive pushups - 265 x 2



Speed Bench - 6x3 CAT (compensatory acceleration training) - Fast as we can move it clean - + 60# chains - 245# at the top

Working Sets - 185+60chains x3 - 185+60chains x3 - 185+60chains x3 - 185+60chains x3 - 185+60chains x3 - 185+60chains x3



Strict Standing OHP - 3x6 - Progressive

140x6 - 145x6 - 150x6



*intermission 8 min - Coffee and a large Banana then back to hypertrophy work*



Pendlay Rows - 3x15 Progressive

145x15 - 150x15 - 155x10x4x1



Lat Pulldowns - 3x15 Progressive

105x15 - 110x13+2 - 115x12+2+1



Working Face Pulls from low cable - 3x15 Progressive

40x15 - 45x15 - 50x12+3



Seated Iso Hammer Curls - 3x15 Progressive - not sure of the name - one arm at a time sitting up straight in the bench full extension and all the way up til slow

25x15 - 30x15 - 35x12x2x1



External Rotations - 3x15 double looped red mini band - added in a half body twist for extra tension and a bit of Pallof goodness effect

15 x15 x15



Abs - Bent Leg Lifts - 4 sets of 35