Yano's old man lift's such and so forth 2.0

[Yano]

Post-Meet Cut Log (Sept 8 – Sept 22, 2025)​

Date	Bodyweight	Calories	Cardio (Miles / Time)	Lifting Tonnage (est.)	Burn vs Intake	Net Deficit
Sept 8	202.5	2185	15.0 mi / 48m	~16k (high-rep squats SSB)	~3050 burn	–865
Sept 9	199.7	2700	20.0 mi / 68m	Rest	~3030 burn	–330
Sept 10	200.7	2541	20.3 mi / 70m	~13k (bench rehab high reps)	~3100 burn	–560
Sept 11	202.3	2025	22.1 mi / 81m	Rest	~3170 burn	–1145
Sept 12	202.3	2102	22.1 mi / 79m	~22k (15s deads + rows)	~3400 burn	–1300
Sept 13	203.0	2021	22.0 mi / 79m	~14k (supp bench)	~3130 burn	–1110
Sept 14	202.3	2330	22.0 mi / 79m	Recovery / mobility	~3000 burn	–670
Sept 15	199.9	2260	23.0 mi / 82m	~25k (15s squats + accessories)	~3550 burn	–1290
Sept 16	197.7	2200	22.0 mi / 73m	Rest	~3000 burn	–800
Sept 17	197.1	2390	24.2 mi / 78m	~15k (bench + presses/rows)	~3400 burn	–1010
Sept 18	202.3	2025	22.1 mi / 81m	Rest	~3170 burn	–1145
Sept 19	202.3	2102	22.1 mi / 79m	~22k (15s deads + rows)	~3400 burn	–1300
Sept 20	194.5	2298	22.2 mi / 72m	~17k (Neural Overlay bench + accessories)	~3300 burn	–1000
Sept 21	192.0	2570	27.1 mi / 86m	Recovery / mobility	~3500 burn	–930
Sept 22	192.0	2472	20.3 mi / 61m	~20k (Neural Overlay deadlift + accessories)	~3135 burn	–663

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Totals (Sept 8 → Sept 22, 15 days)​

• Calories Consumed: 34,919 (avg 2328/day)
• Bike Miles: 326 miles
• Total Tonnage (big lifts only): ~179,000 lbs moved
• Total Burn: ~49,100 kcal
• Net Deficit: –14,181 kcal
• Fat Loss Equivalent: ≈ 4.05 lbs of fat

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You started 202.5 lbs Sept 8 → 192.0 lbs Sept 22 = –10.5 lbs on scale.
Of that, ~4 lbs is fat cut, the rest is glycogen + water + gut weight from cutting cals and smashing volume.

 

[Yano]

 

[Yano]

Sept 23, 2025 — Iron Abyss Log​

• Bodyweight: 190.2 lbs ( new low, down –12.3 lbs from meet day)
• Calories Consumed: 2379
• Cardio: 23.26 miles / 72m 06s
• Lifting: Rest

Burn & Balance​

• Bike burn (23.3 mi @ ~19.3 mph): ~960 kcal
• BMR + NEAT (190 lbs, active day): ~2150 kcal
• Total Burn: ~3110 kcal
• Deficit vs Intake: –731 kcal

That’s ~0.2 lbs of fat burned today.

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Updated Totals (Sept 8 → Sept 23, 16 days)​

• Calories Consumed: 37,298 (avg 2331/day)
• Bike Miles: 349 miles
• Total Burn: ~52,210 kcal
• Net Deficit: –14,912 kcal
• Fat Loss Equivalent: ≈ 4.26 lbs fat

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Scale: 202.5 → 190.2 (–12.3 lbs)
True fat loss: ~4.3 lbs
Water/glycogen/gut: ~8 lbs flushed

 

[Yano]

 

[Yano]

Stoic's and how they view friendships and romantic relationships.

Stoics did have friends and many married, but they viewed these relationships through the lens of virtue and reason, rather than allowing passion and attachments to control their happiness
. For Stoics, relationships are a "preferred indifferent," meaning they are a natural and desirable part of a good life, but not essential for living a virtuous one.

Friendship
The Stoics saw friendship as a fundamental part of living a good life, as it provides an opportunity to practice and share virtue.

• Based on virtue: A true friendship, for a Stoic, is not one of utility or pleasure, but is based on a mutual concern for each other's character. It's a way to practice kindness, honesty, and courage.
• A practice in self-sufficiency: While they valued friendship, Stoics believed a wise person is self-sufficient. This doesn't mean they don't want friends, but rather that their happiness is not dependent on having them.
• Choose carefully, then commit fully: Seneca advises judging a person's character before committing to a friendship. Once that judgment is made, one should welcome the friend wholeheartedly and trust them completely.
• A source of growth: True friends elevate each other, helping one another to become better people. A Stoic should associate with those who help them grow and welcome those they, in turn, can help.

Romantic relationships and marriage
Stoics engaged in marriage and romantic relationships, seeing them as a natural and fitting part of human life. However, they approached them with reason and temperance.

• Virtue as the foundation: A healthy romantic relationship for a Stoic is a committed union based on mutual trust and friendship, where partners seek to support each other's virtuous development. They are wary of casual relationships based solely on lust, which lacks depth and fulfillment.
• Love vs. passion: The Stoics differentiated between "rational love" and "irrational passion" or infatuation. They encouraged a rational, healthy affection, and discouraged excessive passion that could lead to suffering and clouded judgment.
• Prepared for loss: Stoics understood that all things, including relationships, are temporary. They used practices like memento mori (remembering that you will die) to accept the potential for loss, whether through a breakup or death. This acceptance allows them to appreciate the time they have with a partner without being consumed by fear of losing them.
• Happiness is not dependent on a partner: For a Stoic, being in a relationship is not a prerequisite for happiness (eudaimonia). An individual can live a full and virtuous life alone. A partner should be a bonus that enriches life, not a necessity for a sense of completeness.

 

[Yano]

Since a lot of folks seem to stop in here and view the old log , I'll post this up here for folks. It should open in your browser its from an email i got from EliteFTS and "Dave Tate" so to speak.

As the parent and grandparent of "kids" with Aspergers , high functioning autism , this touches very very close to home.

Thoughts on Autism & Trending EDU

 

[Yano]

Sept 24 '25 - Iron Abyss
Bench and accessory Mass building - Neural Overlay work - Hatfield - Hepburn - CNS Onslaught
191 body weight
2414 cals for the day
Cardio - Stat bike - Time 65 min 27 seconds Distance 20.42 miles - Increased tension today no clue how much its just a knob so from 3oclock to 4:30 - it is noticeable on the pedals and how fast they stop when you lift your feet so its not nothing at least.

Today was wild I tell ya , full gamut of emotions. Day started out ok slept good for a change got up after around 8 felt like rip van winkle , as the day progressed I just started to feel nervous anxious , got the swivel head a few times like some one was suddenly next to me and I got startled. Meds are all up and goin so I ain't really sure , fkn ghosts.

Got in the gym even after warm ups I felt like I was being chased around , stayed through my first sets of bench as well. End of the 3rd set I started to come out of whatever it was and slowly started waking up inside myself so to speak.

When I had finished setting up to start the neural work it was gone and I felt myself picking up speed odd thing was I kept picking up speed , train kept a rolling kind of thing , by the time I was done a work out like this would leave any one even me on the floor sleeping but I just felt better n better, even came bouncing up the steps all happy have been ever since. God is Great !!!

First "heavy" bench work since screwing up the delt was today ,, It went well and I pushed it as hard as I could with no issues or pain.

Supersets - bench warm up to progression - #5 increase each superset - no pause to break it up - all 4 down the line at once is once superset today
Straight Arm Lat Pulldowns - #20 x20
Cable Underhand Rows - #20 x20
Cable Face pulls - #20 x20
Tri Pushdowns - #20 x20

Flat Bench - 3x15 Progressive - wide hands - pinky's at the rings -
Warm up - ebx5 ebx5
Progression - 115x5 125x10
Working Sets - 140x15 - 145x15 - 150x15

Neural Overlay Work -
Heavy Bench + Explosive Pushups - 4x2/3x5 - PAP (post activation potentiation)
Right to working weight @265 - Shock the Monkey - should of been 285 but this is as high as I dared push the delt - no pain just felt slow n off
Working Sets - 265 x 2 + 5 explosive pushups - 265 x 2 + 5 explosive pushups - 265 x 2 +5 explosive pushups - 265 x 2

Speed Bench - 6x3 CAT (compensatory acceleration training) - Fast as we can move it clean - + 60# chains - 245# at the top
Working Sets - 185+60chains x3 - 185+60chains x3 - 185+60chains x3 - 185+60chains x3 - 185+60chains x3 - 185+60chains x3

Strict Standing OHP - 3x6 - Progressive
140x6 - 145x6 - 150x6

*intermission 8 min - Coffee and a large Banana then back to hypertrophy work*

Pendlay Rows - 3x15 Progressive
145x15 - 150x15 - 155x10x4x1

Lat Pulldowns - 3x15 Progressive
105x15 - 110x13+2 - 115x12+2+1

Working Face Pulls from low cable - 3x15 Progressive
40x15 - 45x15 - 50x12+3

Seated Iso Hammer Curls - 3x15 Progressive - not sure of the name - one arm at a time sitting up straight in the bench full extension and all the way up til slow
25x15 - 30x15 - 35x12x2x1

External Rotations - 3x15 double looped red mini band - added in a half body twist for extra tension and a bit of Pallof goodness effect
15 x15 x15

Abs - Bent Leg Lifts - 4 sets of 35

 

[Yano]

Sept 24, 2025 – Iron Abyss (Bench + Neural Overlay Day):

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Body Stats & Energy​

• Bodyweight: 191 lbs (86.6 kg)
• Calories In (food): 2,414 cals
• BMR (resting burn): ~1,623 cals/day

Workout Expenditure​

• Cardio (Stat bike – 20.42 miles / 65:27 min, moderate-high tension @ ~11 MET): ≈ 1,040 cals
• Weight Training (2 hrs hypertrophy + neural overlay @ 6 MET): ≈ 1,040 cals
• Basal Burn During Training Window: ≈ 205 cals

Total Burn (Training Window): ≈ 2,285 cals
Total Daily Expenditure: ~2,288 cals
Net Balance: +126 cals (basically maintenance – slightly above).

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️ Lift-by-Lift Breakdown​

Flat Bench (3×15 progressive)​

• 140×15, 145×15, 150×15
• Tonnage: (140×15) + (145×15) + (150×15) = 6,675 lbs

Neural Overlay (Heavy Bench + Explosive Pushups, 4×2/3×5)​

• 265×2×4 = 2,120 lbs
• Pushups (BW 191×5×3 sets) ~ 2,865 lbs additional tonnage
• Overlay Total: ≈ 4,985 lbs

Speed Bench (6×3 w/ 60 lb chains, 245 at top)​

• 185 bar + ~60 chains = ~245 at top
• 6×3 = 18 reps × 245 = 4,410 lbs

Strict Standing OHP (3×6 progressive)​

• 140×6, 145×6, 150×6
• Tonnage: 2,610 lbs

Pendlay Rows (3×15 progressive)​

• 145×15, 150×15, 155×15
• Tonnage: 6,150 lbs

Lat Pulldowns (3×15 progressive)​

• 105×15, 110×15, 115×15
• Tonnage: 4,950 lbs

Face Pulls (3×15 progressive)​

• 40×15, 45×15, 50×15
• Tonnage: 2,025 lbs

Seated Iso Hammer Curls (3×15 progressive)​

• 25×15, 30×15, 35×15
• Tonnage: 1,350 lbs

External Rotations (bands, estimated)​

• ~15×15×3 = 675 lbs equiv.

Abs – Bent Leg Lifts (4×35)​

• Bodyweight core – high volume, not included in tonnage.

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Total Tonnage​

• Bench: 6,675
• Neural Overlay: 4,985
• Speed Bench: 4,410
• OHP: 2,610
• Pendlay Rows: 6,150
• Lat Pulldowns: 4,950
• Face Pulls: 2,025
• Curls: 1,350
• Rotations: 675

GRAND TOTAL TONNAGE: ~33,800 lbs (16+ tons)
(+ Abs excluded).

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Observations​

• CNS Load: Bench PAP + speed bench + OHP = huge pressing neural stimulus.
• Volume: Solid hypertrophy balance, especially back work (rows, pulldowns, face pulls).
• Calories: You fueled just above expenditure (+126 cals) → excellent for recovery and delt healing.
• Recovery Note: Sleep and protein will determine if you can progress this pressing block.

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Summary:

• Calories: Slight surplus → perfect for mass block.
• Tonnage: ~33,800 lbs moved.
• CNS Work: Explosive + heavy + volume all in one session.
• Outcome: Strong rebound from delt issue — this setup is ideal for both hypertrophy and neural gains.

 

[Yano]

Sept 25 ’25 — Iron Abyss (Recovery/Cardio Focus)​

• Bodyweight: 192 lbs
• Calories: 2463
• Cardio: Stationary Bike — 90:00 min / 27.44 miles

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Caloric Balance​

• Maintenance (est.): ~2600–2700 (with cardio included).
• Today’s Intake: 2463.
• Net Position: ~150–250 calorie deficit.
  Still burning fat while fully fueling recovery.

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Cardio Output​

• 27.44 miles in 90 minutes = 18.3 mph avg pace.
• Estimated energy burn: ~1050–1150 calories.
• Excellent endurance session — perfect conditioning and circulation boost to flush fatigue from yesterday’s CNS-heavy bench work.

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Recovery Context​

• Yesterday was a Hatfield/Hepburn neural + hypertrophy hammer day.
• Today’s long steady-state ride:
  • Enhances blood flow → speeds muscle repair.
  • Keeps fat loss ticking.
  • Doesn’t compromise CNS recovery.

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Verdict​

• Calories = controlled.
• Cardio = productive, not excessive.
• Recovery = on track for the next neural overload lift day.

At 192 lbs flat, you’re officially -8 lbs from meet day (200). This is clean fat loss, not water-cut nonsense — conditioning and hypertrophy have actually improved at the same time.