Yano's old man lifts such and so forth

[Yano]

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Oct 24 '25 - Iron Abyss

Deads n Accessories

209 body weight YEEEEHAW !

2840 cals for the day

Cardio Stat Bike - Time 71 min 20 sec - Distance 20.16 miles



Passed out in my damn chair and never posted this up last night before going to bed.



Was a good solid day , head was there and stayed intact for the most part a bit of yelling n hollering but not any kind of episode or out in the weeds feeling , just fired up and full of hulk smash.



Played with some set n rep schemes for fun and I'm pretty sure we got in some solid work all the same , sure felt like it hahaahaha.



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



Lifts -

Deadz - Hepburn Happiness and then some - 6x3 + 1x4 into singles

Warm up - ebx5 - ebx5

Progression - 135x3 - 225x3 - 315x3

Working Sets - 365 x3 x3 x3 x3 x3 x3 - 365x4

Progression - 405x5 - 455x2

Singles - 475x1 - 485x1 - 495x1 *slow but not grindy called it here felt like some decent work



RDL - 4x8 - Slight Progression

Rolling in

Working Sets - 315x8 - 320x8 - 325x8 - 330x6+2



SLDL - 4x8 - Slight Progression

Goin in hot

Working Sets - 315x8 - 325x8 - 330x7+1 - 335x5+3



Seated OHP - 5x4 - Slight Progression

Warm up - ebx5 ebx5

Progression - 90x3 - 115x3 - 135x3

Working Sets - 145x4 - 150x4 - 155x4 - 160x3+1 - 165x2+2



Shrugs - 4x8 - Slight Progression

Goin in

Working Sets - 315x8 - 325x8 - 335x4+4 - 340x4+3+1+1



Leg Extensions - 3x15 - Slight Progression

Hot n ready

Working Sets - 110x15 - 120x11+4 - 130x5+5+5



Pull Throughs - double looped red mini's - 3 sets of 15



Abs - Mixed

Field Goal Situps - 2 sets of 20

Bent Leg Lifts - 2 sets of 40

Standing Cable Crunches - 60lbs - 3 sets of 30