Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=lhLd18Xg...rt_radio=1


**Passed out in my chair so this is from yesterday**

Oct 27 '25 - Iron Abyss
Squat Hypertrophy and Accessories
207.8 bodyweight
2951 Cals for the day
Cardio Stat Bike - Time 72min 40 sec - Distance 20.12 miles

Today was a solid workout , holy crap hypertrophy kicks my ass. It's the short rest periods between sets that does it I stay half gassed after the first lift right through to the end.

Some nodding off today after the opening lift , lost a song sitting on the bench , a bit shakey when I got up. Got a bit out in the weeds but nothing too serious.

Lifts all went well , I'm never comfortable programming hypertrophy work , never sure when "enough is enough" and when "too much is too much". I just work til I'm done , not til i'm tired.

Bar traveled well and it feels like I got some decent work in that's for sure , we'll see how it pans out in the end.

20 min of 40hz tone

Work out begins - 1:35pm

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 -
Squats - SSB - Conventional stance - 5x10 - Static
Warm ups - ebx5 - ebx5
Progression - 150x3 - 200x3 - 240x5 - 290x8
Working Sets - 315 x10 x10 x10 x8+2 x8+1+1

**Nodded off on the bench for almost a full song came out of it shaking and a bit confused

Hatfield Tempo Squats - 6x3 - 3/5/1 count / SSB - slight progression
Warmed up
Working Progression - 240x3 - 260x3 - 280x3 - 290x3 - 300x2+1 - 310x1+1+1

Good Mornings - 4x8 - seated - SSB - slight progression
Hot n goin
Working Progression - 200x8 - 220x8 - 230x6+2 - 235x6+1+1

**Still shakey but not all out in the weeds a bit frantic but not lost

Zerchers - 4x8 - slight progression
Goin for it
Working Progression - 155x8 - 175x8 - 185x4+4 - 190x6+3

Calf Raises - 3x15 - SSB - Slight progression
Up n away
Working Progression - 290x15 - 310x15 -325x15

Leg Extensions - 3x15 - slight progression
Rolling
Working Progression - 110x15 - 120x15 - 130x10+5

Ham Curls - 4x8 - oh so slight progression hams were gassed
Goin in
Working Progression - 45x8 - 50x8 - 55x4+4 - 55x4+4

Abs - Bent Leg Lifts - 4 sets of 40

** Work out ends 4:30pm

**Settled down into some 528hz tones napped a little , got on line a bit but my head wasnt there yet. Chicken n a salad , coffee. Head felt ok a bit removed like I was in the background some what but fully aware and in control. Passed out in my chair eventually and just went to bed so this is the next morning logging.