Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=VJVp9dKW...rt_radio=1



Oct 22 '25 - Iron Abyss
Bench Hypertrophy and accessories
197.4 body weight - moving on uuuup to the easssst side !!
2964 cals for the day
Cardio - Stat bike - Time 70 min 40 seconds - Distance 20.02 miles

In the timeless words of that great American stoic philosopher , the Kool Aid man - OH YEAH !!

Today was bomb , no issues no complaints , slight progressions for the day to keep the delt happy and we got in some solid work I do believe all the same. Felt damn good any how.

Set up with some tones at 40hz and got to work


Workout begins 2:17pm

Supersets - bench warm up to progression - superset = all 4
Straight Arm Lat Pulldowns - 20x20 25x20
Cable Underhand Rows - 20x20 25x20
Cable Face pulls - 20x20 25x20
Tri Pushdowns - 20x20 25x20

Bench - 5x10 - slight progression
Warm up - ebx5 ebx5
Progression - 135x5 - 175x8
Working Sets - 190x10 195x10 200x10 205x10 210x8+2

Seated OHP - 3x10 - HAP
Warm
Working Sets - 135x10 - 145x10 - 150x7+3

Spoto Press - 3x10 - slight progression
Hot n rolling
Working Sets - 185x10 - 190x6+4 - 195x8+2

Pin Press - 5x4 - Tempo 2 count drop full stop on pins big boom up - slight progression - hole above chest
Goin in hot
Working Sets - 185x4 - 195x4 - 200x4 - 205x4 - 210x4

Lat Pulldowns - 3x15 - slight progression
Working Sets - 120x15 - 125x10+5 - 130x8+4+3

Cable Rows - 3x15 - Static - underhand grip
Working Sets - 130 x15 x15 x10+5

Cable Curls - 3x15 - slight progression
Working Sets - 35x15 - 40x12+3 - 45x5x5x5

Delt Raises - 3x15
Side - 20x15 x15 x11+4
Front - 30x15 x10+5 x8+7

Working Facepulls - 3x15 - Static
Working Sets - 40 x15 x15 x15

External Rotations - double looped red mini bands - 3 sets of 15 each arm

Abs - Mixed it up
Bent Leg Lifts - 2 Sets 40 reps
Paloff Press - double looped red mini bands - 3 sets of 20 each side
Banded Woodchoppers - 2 sets of 10 each direction

Workout ends - 4:55 pm

**Felt blown up like a tire with an extra 30lbs of air but mentally great - Cup of Kefir , bowl of yogurt protein and honey. 10/10 stars !!