Yano's old man lifts such and so forth

[Yano]

this is a great and detailed log

Sent from my motorola edge 2024 using Tapatalk

Thank ya Sir , feel free to ask anything ,critique anything or add knowledge. Love to learn from every one I can.

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https://www.youtube.com/watch?v=avVU69DfSlA

Nov 20 '24 - Yanojugate
Max Upper
203.1 body weight
1410 cals headed to 2700
60 min cardio - stat bike

Today was money in the bank. Nothing to brag up or heroic mind you just a good positive vibed work day.
Bar moved well , had good speed , kept my groove.
Head and heart were in it , forge was burning hot. Damn fine day.

Stretches -
Band Press 2x10
Band Pull 2x10
Band Xover 2x10

Lifts -
Bench - 5s to Infinity and Beyond !!
Warm up - ebx10 ebx10
Progression - 135x5 - 165x5 - 200x5 - 230x5 - 265x5 - 280x3 - 290x2
Singles - 295x1 - 300x1 - 305x1
Back Down Sets - 245x8 - 245x5+2+1 - 245x4+3+1 - Ideal spot is 3x8 complete needs work

Decline Bench - 5x5 - 220x5 - 225x5 - 230x5 - 235x5 - 240x4+1 - repeat

Close Grip Incline - 5x5 - 205x5 - 210x5 - 215x5 - 220x5 - 225x3+2 - repeat

Standing Rows - 4x8 - 80x8 - 85x8 - 90x6+2 - 95x6+1+1

Curls - long bar - 5x5 - 80x5 - 85x5 - 90x5 - 95x5 - 100x4+1

Delt Raise - 3x15 - 25 x 15x15x15

Abs - Bent Leg Lifts 30x30x30x30