Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=l3OzJeaN...rt_radio=1



Monday Oct 13 '25 - Iron Abyss
Monster Monday - Destroy anything and everything
191.4 body weight
3120 cals for the day - im stuffed like a turkey
Cardio - Stat Bike - Time 70 min 15 sec - Distance 20.41 miles

Today was a battle up iron mountain , it was a hell of a fight but we planted our flag. Physical , mental , emotional , we yelled we cried we got pie eyed.

Angry freight train best describes today , things clicked the boiler got hot and WOOOOOOOOOO WOOOOOOOOOOOO!! Pain Train !! Left the station rolling and ready.

Beat to shit and sore but I feel great inside and out. Was a great workout all around even with a few sparks flying out of the junction boxes.

Tones for 30 min before the work out - 15 min 40hz - 15 min 10-14hz

Work out Begins 1:53 PM

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

Hypertrophy Ignition - Air Start !! Coming in Heavy

Stiletto Squats - 6x2 - SSB - heels on 45 plate - doubles up to 80% - 360
Warm ups - ebx5 - ebx5
Progression - 150x2 - 200x2 - 240x2 - 290x2 - 330x2
Work Sets - 360 x2 x2 x2 x2 x2 x2

**Sat on the bench and didn't fully nod off but did some head diving , came out feeling focused and mad AF

Neural Work

Conventional Squats PAP - SSB - triples up to 420 + 4x4 18" Box Jumps - left the 360 on the bar and worked up from there
Rolling
Progression - 360x3 - 380x3
PAP Pairings - 400x1 + 4 18" Box Jumps - 400x1 + 4 18" Box Jumps - 400x1 + 4 18" Box Jumps - 420x1 + 4 18" Box Jumps - 420x1

Conventional Squats CAT - SSB - 5x2 - #60 chains + 375 = 435 at the top
Hot n rolling
Working Sets - 375+60 x2 x2 x2 x2 x2

Iso Holds - 4x6 seconds - Loaded these heavy AF ,, IT STILL MOVED !! only 3 inches but hey ,, it moved !!
Goin in hot
Work Sets - 650x6 seconds - 700x6 seconds - 750x6 seconds - oh WTF let's try it - 800x6 seconds HAAAHAHA it moves !!

**Lots of yelling wooing , CARNAGE !!!!

Anderson Top Down Squats - 3x2 - SSB - Descending height in the rack 2" at a time - 565
Rolling like a madman
Working Sets - 565x2 8 inch drop - 565x2 10 inch drop - 565x2 12 inch drop

**MONSTER !!!

Anderson Bottom Up Squats - 3x3 - SSB - Progressive
Cackling madman
Work Sets - 330x3 - 380x3 - 420x3

**A lot of roaring n Woo'ing .. face is twisted up hard from the palsy

**Coffee - mad wife - banana

Hatfield Tempo Squats - 3x3 - SSB - 3/5/1 tempo - Heavy as possible - Progressive
Steam Rolling
Work Sets - 240x3 - 250x3 - 260x2+1

Good Mornings - 6x2 - SSB - Heavy as possible - Progressive
RAWR
Working Progression - 240x2 - 245x2 - 250x2 - 255x2 - 260x1+1 - 265x1+1

Overhead Press - 8x2 - Stiff bar
Rolling but wobbly
Progression - 90x2 - 135x2 - 145x2 - 155x2
Working Sets - 160 x2 x2 x2 x2 x2 x1+1 x1+1 x1+1

**Wobbly , shaky , autopilot is engaged , elvis has left the building

Hypertrophy Burn Out -

Calf Raises - 3x15 - Progressive - SSB
Slowing down
Working Sets - 240x15 - 290x15 - 330x10x3x1x1

Leg Extensions - 3x15 - Slight Progression
On it
Working Sets - 110x15 - 120x10+5 - 130x10+3+1+1

Ham Curls - 3x15 - Static
Gonzo
Work Sets - 50x15 - 50x8+4+2 - 50x4+4+4+1+1

Abs - Standing Cable Crunches - #60xamrap - no clue on reps I just went until I lost my coffee and banana all over the floor

Work out ends - 6:10pm

**Wife helped me clean up , got me some kefir and some yogurt with protein mixed in , good old pink slime to the rescue. passed out , 80mg of cbd chocolate bar , short power nap , ate some chicken and cabbage nodded back off and it's now 11:40pm , having a puff of some Chocolope and listening to some dub.