Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=ftY9W61w...rt_radio=1


Oct 25 '25 - Iron Abyss
Supplemental Bench and Accessories
210 body weight
2595 cals for the day
Cardio - Stat Bike - Time 69 min 20 sec - Distance 20.01 miles

Nice simple supplemental day , in and out quick clean and quiet. No issues today at all , was a fun one to be honest just kind of rolled along.

Head was good , body is tired from the weeks work but feels proper. Bar moved well for what was done , 10/10 stars.

20 min of 40hz tone

Workout begins 2:20pm

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

Lifts -
Flat Bench - 4x8 - +40lbs Chains
Warm up - ebx5 ebx5
Progression - 135x4 - 160x4 - 175x4
Working Sets - 190+60 x8 x8 x8 x8 - 250 at the top

Close Grip Bench - 4x8 - Tempo 3/2/1 - Slight Progression
Warmed up
Working Sets - 145x8 - 165x8 - 185x6+2 - 195x4+4

JM Press - 4x8 - 2 count pause at the bottom -
Warmed up enough
Working Sets - 135x8 - 145x8 - 155x5+1+1+1 - 160x4+4

Incline Bench - 5x4 - Tempo 3/2/1 - slight progression
Hot n rolling
Working Sets - 145x4 - 155x4 - 160x4 - 165x2+2 - 170x2+2

Lat Pulldowns - 3x15 - slight progression
Rolling in hot
Working Sets - 100x15 - 110x13+2 - 120x10+5

Working Facepulls - 3x15 - slight progression
Rolling
Working Sets - 35x15 - 45x15 - 50x12+1+1+1

Cable Curls - 4x8 - Slight Progression
Goin for it
Working Sets - 25x8 - 30x8 - 35x8 - 40x4+4

Db Delt Raises -
Fronts - 15x15 - 20x15 - 25x10+5
Side - 12x15 - 15x15 - 20x15

Abs - Mixed it up again for fun
Bent Leg Lifts - 2 sets of 40
Standing Cable Crunches 2 sets of 30
Field Goal Sit ups - 2 sets of 20

Workout ends - 5:05pm

**Felt real good , put on some 528hz when I came up , had a puff and some yogurt n a cup of coffee. Feel great tonight.