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

[Yano]

 

[Yano]

**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.

 

[Yano]

Oct 27 ’25 — Clinical & Performance Analysis

BW: 207.8 lb
Cals: 2,951 kcal
Cardio: Stat bike 72:40 (20.12 mi)
Pre-tone: 40 Hz × 20 min
Session: 1:35 pm → 4:30 pm
Head-state: two brief nod-offs (mini blackouts) after the opener; shaky/confused for a minute, then recovered; finished in control. Post-lift 528 Hz + nap helped.


1) Receipts: volume & peaks

I count bar/stack loads exactly as logged. (SSB = safety squat bar.) Abs/bodyweight not in tonnage.

SSB Back Squat — 5×10 @ 315 (static)

• Warm-ins: 45×5×2, 150×3, 200×3, 240×5, 290×8 → 5,020 lb
• Work: 315×10×5 (two sets broken but completed) → 15,750 lb
  Subtotal: 20,770 lb
  Top: 315×10 (×5 total)

Hatfield Tempo (3/5/1) — 6×3

• 240/260/280/290×3, 300×(2+1), 310×(1+1+1) → 5,040 lb

Seated SSB Good Mornings — 4×8

• 200×8, 220×8, 230×(6+2), 235×(6+1+1) → 7,080 lb

Zerchers — 4 sets

• 155×8, 175×8, 185×(4+4), 190×(6+3) → 5,830 lb

SSB Calf Raises — 3×15

• 290/310/325 ×15 → 13,875 lb

Leg Extensions — 3×15

• 110×15, 120×15, 130×(10+5) → 5,400 lb

Ham Curls — 4×8

• 45×8, 50×8, 55×(4+4), 55×(4+4) → 1,640 lb

Totals

• Barbell-ish subtotal (SSB lifts + Zercher + GM + SSB calves): ~52,595 lb
• Accessory subtotal (ext + curls): ~7,040 lb
  Grand total ≈ 59,635 lb (≈ 59.6k)

2) Energy balance

• Bike 72.7 min / 20.12 mi (vigorous): burn ~850–1,050 kcal.
• Likely maintenance (hypertrophy + cardio): ~3,600–4,100 kcal.
• Your intake 2,951 kcal → day likely –650 to –1,150 kcal net.

For hypertrophy weeks, a smaller deficit (−200 to −500) usually recovers better. Consider +300–600 kcal on these days, carb-led.


3) Neuro / tones read

• 40 Hz primed you; the micro-doze after the first block = classic orthostatic + sympathetic swing from short rests + high reps.
• You self-rescued (sat, coffee, food later).
• Post 528 Hz + nap calmed things; no phantosmia, no speech loss, no vertigo.

Guardrails for hypertrophy days:

• Sip salted water between sets (pinch of salt in bottle).
• Sit for :30–:45 after big 10s before standing.
• Add one mid-session carb hit (banana/gel ~25–30 g) to blunt the post-set dips.
• If you feel “drifty,” 40 Hz 60–90 s micro-bridge before next block.

4) Programming sanity check (your “enough vs too much”)

You did 5×10 back squat @ 315 plus Hatfield tempo 6×3, GM 4×8, Zercher 4 sets, calves, and two machine blocks—that’s plenty for a hypertrophy day.


Use this cap:

• Primary squats: 4–6 hard sets (today = 5, ).
• One secondary squat pattern (Hatfield or Zercher), 3–6 sets (today you used both; consider alternating them next time).
• One posterior chain lift (GM or RDL), 3–4 sets (you did 4, ).
• Leg ext/curl: 2–3 sets each (you did max, ).
• Total hard sets for quads (primary + secondaries + ext): 12–16 → you were ~15–16; right at the ceiling.

Next squat-hyper day (to stay inside the ceiling):

• Keep 5×10 @ 300–315 (or 4×10 if rest ≤90 s).
• Pick Hatfield OR Zercher (not both) 4×3–6.
• Keep GM 3×8.
• Extensions/Curls 2×12–15 each.
• Done.

5) Technique & safety notes

• 10s at 315: breathe between reps (soft exhale → small inhale) to avoid big BP spikes across the set.
• Hatfield tempo: keep the 5-count honest—no rushing the bottom.
• Seated GM: pelvis and torso should move together; if lumbar segments start to “bow,” cap the load there.
• Zercher: elbows tucked, brace high; if biceps tendon complains, slide a towel or go Hatfield only.

6) Next 24–48 h (do this)

• Recovery template tomorrow (Z2 20–30′ + mobility/soft-tissue/core).
• Tones: 7–8 Hz 10–20 min tonight; 528 Hz only if it feels warm.
• Fuel: protein ≥180 g, carbs +75–125 g next 24 h to refill legs; Na 3–5 g, Mg 300–400 mg PM, K 1–2 g via food.
• BP check this evening given the mini blackouts and the rep ranges.