Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=7YeRirSD...rt_radio=1



Oct 1st '25 - Iron Abyss - Project Carnage 1.0 Prototype
Bench Assault CNS Annhilation
190.3 bodyweight
2684 cals for the day - HAH !! Pumpkin cake got me
Cardio - Stat Bike - Time 98 min 36 seconds - Distance 30.15 miles - SHAZAM !!

Ok since the work out I've run the full gammut of emotions and some breakdowns but all in all I feel ok. It's now 12:12AM and I feel great , sore from the workout and my delts a bit fucked again but my head feels ok I reckon.

Workout was sick and twisted , hard and grindy in the right spots , easier than I thought in others. Yell scream cuss kick shit sat n cried , shakes , some dry heaves and I lost my coffee but meh ,,it was great !!

Whole workout is just one giant rage wave for lack of a better term , at one point it's like when I get mad mad , I'm just watching some one else captain the ship while I watch then as it fades I get control back but there's a flood of emotions with it.

Workout begins 1:50pm

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

Lifts -
Hypertrophy Ignition
Flat Bench - 3x15 Progressive - wide grip pinkys on rings
Warm up - ebx5 ebx5
Progression -135x5 - 140 x10
Working Sets - 145x15 - 150x15 - 155x15 - these all moved well

**Sluggish in the head just not feeling all YEEHAW for a workout

Neural Overlay Work
PAP Heavy Bench - Doubles up to 90% 1rm = 285 + 3x5 Explosive Pushups - Progressive
Warmed up and diving in
Progression - 225x2 + 5 - 245x2 + 5 Exp Pushups - 265x2 + 5 Exp Pushups - 285x2 + 5 Exp Pushups - Delt is mad mad mad but ok

**Feeling more normal and positive


CAT Speed Bench - 6x3 - 65% 1rm dynamic with chains - 205 on the bar + 60 in chains = 265 at the top - Static
Warm and goin
Working Sets - 205+60 x3 x3 x3 x3 x3 x3

** I'm feeling positive and up to speed , maybe staring to rev up even

Seated OHP - 3x3 - Progressive
Hot n into it
Working Sets- 165x3 170x3 - 175x2+1

** WOOOOOOOOOOO!!!! - its waking up for sure

Bent Rows - 4x2 - Progressive
Hate it keeps me warm
Working Sets - 225x2 - 230x2 - 235x1+1 - 240x1+1

** Yelling at the bar about not beating me - Cussin

Bench Iso Holds - 3x6 second holds - 120% Progressive
Hot n Mad
365 x 6 second hold - 385 x 6 second hold - 405 x 6 second hold - 410 x 6 second hold

** WE ARE LEGION AND WE ARE MANY !! - Lots of yelling , angry

Yano Press - top down bench - 2x2 - descending progression - delts mad but i'm madder - Static
Pissed off and going
Working Sets - 365 x 2 with 3 inch drop - out of the rack to first hole for pins - 365 x with 5 inch drop - Hard to press

**CARNAGE !!! - Full Rage - pacing - pissed off - yelling - dry heaves

Pin Press - bottom up - 3x2 - Progressive
RAWR
Working Sets - 240x2 - 245x1x1 - 250x1x1 - Delt hated this had to move in singles no racking just long pauses

** Pissed at the delt , the world , the universe , kicking things around and yelling

Tempo Bench - 4x3 - dynamic with chains 205 on the bar and 60# chains to start = 260 at the top - 3/1/0 count - so 3 count down pause on the chest big boom up - Progressive
Spitting mad
Working Sets - 205+60x1x1x1 - 210+60x1x1x1 - 215+60x1x1x1 - 220+60x1x1x1 - long pauses no reracks


** Mad - confused - wobbly -
*coffee - reeces

Resume Hypertrophy -
Lat Pulldowns - 3x15 Progressive
Working Sets - 110x15 - 115x15 - 120x15

** Pissed off , unsteady and shaky

Working Facepulls - 3x15 Progressive
Working Sets - 40x15 - 45x15 - 50x10+2+2+1

** Emotional - getting sad - more confused

Cable Curls - 3x15 Progressive
30x15 - 40x12+3 - 45x10+3+1+1

** Over emotional - the happy crying is starting

External Rotations - double looped red mini band - 3x15
Ripped Through these
3 sets of 15 reps each side

** Wobbly - emotional mess - dry and kind of gaggy feeling

Abs - Mixed - 2 sets of 35 Field Goal Sit Ups - 2 sets of 35 Bent Leg Lifts

** Layed on the bench all feelings and emotions - happy - mad - sad - shaking

Work out ends - 5:47pm

Made it upstairs - got some raw honey and a bowl of cheerios - passed out in my chair for half an hour - woke up legs shaking violently when I tried to walk - held onto desk then counter - sat down with coffee - nodded out for another nap - 25 min later we went to the store - I crash landed in the cereal aisle into the shelves - got home ate some and have been slowly feeling better - another short nap around 30 min and I feel great - muscles are sore - left delt is mad AF but not torn feeling just pissed off inside a bit.