Yano's old man lifts such and so forth

[Yano]

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



Oct 10th '25 - Iron Abyss
Carnage Protocol 1.0 - Sustained Breech
192lbs bodyweight
2674 cals for the day
Cardio - Stat Bike - Time 70 min 40 sec - Distance 20.4 miles

Today was solid , everything felt good moved good. Head was a bit steadier and more focused.

Swapped the set up around a bit today and had some fun with it , still got in some decent work for a "deload" day I think.

Got ready with some tones and just meditating for a half hour before warming up. It feels good the 40hz tone seems to focus me.

Work out begins - 2:05pm

Stretches -
Hip Circles 20 each direction
Pigeon Pose 2x30 sec per side
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Pelvic Raise 2x20 slow reps
Pelvic Tilt 2x20 slow reps
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Planks - Flat Right Left 2x30 sec per side
Cobra Stretch 2x30 sec
Childs Pose 2x1min

Heavy Ignition Wave -

Hatfield Stiletto's - 5 rep wave - SSB - Heels on a 45
Warm ups - ebx5 ebx5
Progression - 150x5 - 200x5 - 250x5 -290x5 - 330x5 - 350x3+1+1

*Tired and sat on the bench - nodded out for less than a minute , same song was playing

Neural Work -

PAP Squats - 5 rep wave + 3x5 16" Box Jumps - Stiff Bar - 5 Singles at the top
Warmed up
Progression - 135x5 - 225x5 - 315x5 - 350x5 - 375x1
PAP Pairings - 375x1 + 5 16" Box Jumps - 375x1 + 5 16" Box Jumps - 375x1 + 5 16" Box Jumps - 375x1

*Waking up and talking about feeling fired up

CAT Squats - 4x2 - 300 on bar + 40 in chains - Stiff Bar - Static
Rolling
Working Sets - 300+40 x2 x2 x2 x2 - 340 at the top

**Fuck Yeah !! I'm worked up but I feel good

**Set up for Bench

Supersets - bench warm up to progression - all 4 down the line
Straight Arm Lat Pulldowns - #20 x20 x20
Cable Underhand Rows - #20 - x20 x20
Cable Face pulls - #20- x20 x20
Tri Pushdowns - #20 x20 x20

**LETS GO!!

PAP Flat Bench - 5 rep wave + 3x5 Explosive Pushups
Warm ups - ebx5 ebx5
Progression - 135x5 - 160x5 - 185x5 - 210x5 - 245x1
PAP Pairings- 245x1 + 5 Exp Pushups - 245x1 + 5 Exp Pushups - 245x1 + 5 Exp Pushups - 245x1

CAT Flat Bench - 4x2 - 210 on the bar + 20lbs of chains - Static
Ready to go
Working Sets - 210+20 x2 x2 x2 x2 - 230 at the top

**Feeling focused and mad but not raging out or weird

**Set up for Deads

PAP Deadlifts - 5 rep wave + 3x4 50" inch average Standing Broad Jumps - 5 singles at the top
Warm ups - ebx5 - ebx5
Progression - 135x5 - 225x5 - 315x5 - 365x5 - 405x5 - 465x1
PAP Pairings - 465x1 + 5 16" Box Jumps - 465x1 + 5 16" Box Jumps - 465x1 + 5 16" Box Jumps - 465x1

**CARNAGE!!! ok theres a bit of weird..loud aggresive but focused as fuck

CAT Deadlifts - 4x2 - 405 on the bar + 40lbs of chains - Static
Going
Working Sets - 405+40 x2 x2 x2 x2 - 445 at the top

*Coffee - banana - lots of yelling about weak mortals and them not understanding

Hypertrophy Deload -

Tbar Rows - 3x15 - 70% - Static
Working Sets - 135 x15 x15 x15

Lat Pull Downs - 3x15 - 70% - Static
Working Sets - 95 x15 x15 x15

Cable Rows - 3x15 - 70% - Static
Working Sets - 95 x15 x15 x15

*Just rolling hot and focused , speech is off while im yelling

Cable Curls - 3x15 - Static
Working Sets - 40 x15 x15 x15

Leg Extensions - 3x15 - 70% - Static
Working Sets 110 x15 x15 x15

Ham Curls - 3x15 - 70% - Static
Working Sets - 50 x15 x15 x15

*Tired starting to slow down my pace and movements

Abs - Mixed
Bent Leg Lifts - 2x40
Paloff Press - double looped red mini - 2x20 each side
Standing Cable Crunche - #60 - 2x20

**Workout ends 5:45pm

Came up put on 7.83 + 432 tones and melted into my chair , woke up feeling good , ate , got online for a minute , napped and ate again I feel great , 12:35am and having a smoke listening to music.