Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=fKhTk0Iy...rt_radio=1



Oct 11 '25 - Iron Abyss
Carnage Protocol 1.0 - Sealing the Breach
192.3 body weight
2659 cals for the day
Cardio - Stat Bike - Time 68 min 16 sec - Distance 20.13 miles

Today was solid as a rock , toned up before I got started, head was in a good place , body is beat up a bit from the weeks fun but I feel great for the work we got done so no complaints at all.

Brain held it together today , no outbursts , no big issues , a bit over focused if you will , intense mood. Some wooing and yelling after the top sets but all in all we can list today as , mentally ill but totally chill

Had fun today , swapped out main lifts for variations and just rolled with it. Had a real good time. Kept the accesories deloady again and just enjoyed the day.

** 2:20pm Workout Begins

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

Hypertrophy Ignition -

Goblet Squats - holding 45lb plate - 3 sets of 15

Neural Work - Variations

Competition Height Box Squats - SSB - Progression up to heavy singles
Warm ups - ebx5 ebx5
Progression - 150x5 - 200x4 - 240x3 - 290x3 - 330x2 -380x2
Singles - 420x1 - 440x1 - 460x1*grindy called it here

**Set up for Bench

Supersets - bench warm up to progression - all 4 down the line
Straight Arm Lat Pulldowns - 20x15 20x20
Cable Underhand Rows - 20x15 20x20
Cable Face pulls - 20x15 20x20
Tri Pushdowns - 20x15 20x20

Pin Press - low to high progression after max off chest - small jumps for the delt
Warm up - ebx5 ebx5
Progression - 135x5 - 155x4 - 175x3 - 195x3 - 220x2
Singles - 240 x1 x1 - 260x1* last low rep
Up the Rack - +2 inches - 270x1 - +2 inches 280x1 - +1 inch 285x1 - +1 inch 290x1

**Set up for Deads

*Coffee - Brownie

*Super focused , some WOOO's but real quiet and feeling aggressive

Sumo Rack Pulls - Low - 2nd hole below knee - Progression to heavy singles
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x4 - 315x3 - 365x3 - 405x3 - 455x2
Singles - 495x1 - 545x1 - 570x1 - 595x1 *slow not grinder called it here

Hypertrophy Work Resumes - Light Accessories

Shrugs - 3x15 - Static
225 x15 x15 x15

Working Face Pulls - 3x15 - Static
40 x15 x15 x15

Incline DB Press - 3x15 - Static
50 x15 x15 x15

Hammer Curls - 3x15 Static
35 x15 x15 x15

Front Delt Raises - 3x15 - Static
25 x15 x15 x15

Side Delt Raises - 3x15 - Static
20 x15 x15 x15

External Rotations - double looped red mini band - 3x15 each side

Abs - Mixed Bag
Field Goal Situps - 2x20
Standing Cable Crunches - #65 2x20
Bent Leg Lifts - 2x40
Paloff Press - 2x20 each side

**Work out Ends 5:35pm

*Still felt good , tired but not blown out , no weird head , came up ate a bit of yogurt and honey , piece of chicken. Had a long shower , smoked a bit with some Coltrane on the stereo took a nap , talked to some friends. Been a great fkn night.