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

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Yano

Yano

VIP Member
Sep 18, 2022
1,029
1,073
Dynamic Lower
2300 cals
207.6 body weight
30 min cardio morning / night
varied stuff n things of assorted natures

Grinder of a day , didnt really catch a groove until mid way through deadz. Just a lazy sleepy kind of day , nothing in particular wrong , just seemed to take time to get the freight train up to speed today. Got in some proper work for sure.

Skwahtz - 8x2 - 55% + 25% dynamic - 275+125= 400 at the top - Ebx10 150x2 240x2 - Added bands n chains - Working sets - 290/40/2x2x2x2x2x2x2x2x2 - 410# at the top

Dedz - 8x2 - 55% + 25% dynamic - 303+138= 441 - 135x2 135/2x2 225/2x2 225/4x2 295/4x2x2x2x2x2x2x2x2 - 445 at the top

Banded RDL - 4x8 - 4 bands is 150 red minis - 135/4x8 155/4x8 175/4x8 185/4x8 - 335 at the top

Stiff Leg GM - 4x8 - 40# swinging chains no touch - 170x8 - added the chains - 150/40x8 160/40x8 170/40x8 - 210 through out the movement

Abs - 2x30 Reverse Crunches , 2x30 Leg Lifts
 
Yano

Yano

VIP Member
Sep 18, 2022
1,029
1,073
Max Upper
2400 cals
208 body weight
30 min cardio morning / night
assorted nuts candied fruit and so forth

Today was a fun one , left the bands on and went for it. Saved a bit of time and got in some solid work. Energy was there , focus was on point , no complaints at all.

Weights been pretty steady for the past week so I added on another 100 cals brining total to 2400 for the day , see how that goes.

Bench to 1rm - 4 red bands - 80 lbs +bar = 125 - ebx10 90/4x 135/4x3 185/4x3 215/4x3 225/4x1 245/4x1 255/4x1 265/4x1 270/4x1 275/4x1 280/4x1- 360 at the top

Board Press - 5x5 - left on the 4 bands 80# - picked my weakest point in the lift for these - 3 board press - 155/4x5 175/4x5 180/4x5 185/4x5 190/4x5 - 270 at the top

JM Press - 4x12 - bar n bands are 125 - 125x12 135x12 145x12 150x12

Standing Row - 4x12 - 65x12 75x12 85x12 90x12

Delt Flys - 3x15 - 15x15 20x10 25x10x5

Abs - 2 sets 30 leg lifts - 2 sets 30 rev crunches
 
Yano

Yano

VIP Member
Sep 18, 2022
1,029
1,073
Max Lower
2300 cals
208 body weight
30 min cardio morning not tonight
various things n such

Today sucked seized during main mover feel like im standing in the ocean up to my waist in water just rocking back n forth. Hips sore as hell where i landed on the bar n banged my face a bit but ill be ok , aint like i can get any uglier.

See how I feel this might be signs of a forced deload next week before I start meet prep.

Deads - to 1 rm - grey bands 130 each - ebx10 135x3 added bands 185/2x3 225/2x3 315/2x3 365/2x2 405/2x1 425/2x1 445/2x1- 705 at the top - 455/2xseizure

Help upstairs x 1

Nap on couch x 1

Goin back to bed x 1
 
Kluso

Kluso

VIP Member
Oct 30, 2022
898
780
I’m right there with you. I had to take last week and a half off man. All my joints hurt and just couldn’t do it. Last week I pulled into the parking lot and couldn’t get out of the vehicle. Took a nap and went to work. Lol. Finally feeling better. Take a break if you need man. Do you some good.
 
Yano

Yano

VIP Member
Sep 18, 2022
1,029
1,073
I’m right there with you. I had to take last week and a half off man. All my joints hurt and just couldn’t do it. Last week I pulled into the parking lot and couldn’t get out of the vehicle. Took a nap and went to work. Lol. Finally feeling better. Take a break if you need man. Do you some good.
Yes Sir some times we just have to listen to the body n give it a break for a few days. Might just be time for a deload.
 
Yano

Yano

VIP Member
Sep 18, 2022
1,029
1,073
Dynamic Upper - main mover and accessory deload
2300 cals
208.7 body weight
30 min cardio morning / night
salt n pepper to taste

Kept sort of to my promise to deload ,,, at least a bit. Worked main mover today and two accessories without going full retard. Felt good no issues no weirdness in the head or anything.

Flat Bench - 9x3 - 60% + 25% dynamic with 80# bands n 40# chains - 213 + 89 = 302
Warm ups - ebx10 90x10 - bands n chains - 135/2/40x3 185/2/40x3 205/2/40x3
Work - rounded up a bit - 215/2/40x3x3x3x3x3x3x3x3x3 = 330ish at the top

Close Grip - 4x12 - 135x12 145x12 155x12 165x12

Standing BB Row - 4x12 - 65x12 75x12 85x12 95x12
 
Yano

Yano

VIP Member
Sep 18, 2022
1,029
1,073
Dynamic Lower - deload main movers
2300 cals
208.7 body weight
30 min cardio morning / night
various tasty treats from our friends at Entenmanns

Kept with the deload idea as much as my brain fights me on doing it. Worked main movers today and called it to stick with the plan , everything felt good and moved well. Brain box felt good , no weirdness so all in all 10/10 stars

Deads - 6x2 - 60% + 25% dynamic - 330 + 138 rounded up to 150 = 480 at the top
Warm ups - ebx10 135x5 225x5 315/2x5 330/2x5
Work - 330/4x2x2x2x2x2x2 - 480 at top

Squats - 6x2 - 60% + 25% dynamic - 305 + 120 bands n chains - 425 at the top - little juggle with plates n bands 10 more on the bar , 5 less on bands n chains
Warm ups - 150x5 240x5 240/4x3 240/4/40x3
Work - 310/4/40x2x2x2x2x2x2 - 430 at top

Abs - 2 sets 30 rev crunches , 2 sets 30 bent leg lifts
 
Yano

Yano

VIP Member
Sep 18, 2022
1,029
1,073
Max Upper with a twist of deload
2300 cals
209 body weight
30 min cardio morning / night
assorted sundries and dried fruits

Worked up close to max with out pushing it , got in a few accessories and called it in keeping with the deload theme of the week. Felt good , everything moved well.

Pause bench to close to max - ebx10 135x3 185x3 225x3 275x2 315x1 320x1 325x1 330x1

DB Press - 3x20 - 30x20 35x20 40x20

Delt Fly - 4x8 - 15x8 20x8 25x8 30x4x4

Curls EZ Bar - 65x8 70x8 75x8 80x8

Rows - 95x8 115x8 125x8 130x8
 
Yano

Yano

VIP Member
Sep 18, 2022
1,029
1,073
Max Lower Deload
2300 cals
209 body weight
30 min cardio morning / night
varied dried fruits from parts unknown

Kept today simple and didnt push too far , got in main mover , some ab work and called it trying to stay with the deload idea. I am so bad at doing nothing , its really hard to believe.

Deadz - ebx10 135x3 225x3 315x3 365x2 405x1 455x1 495x1 515x1- this moved well , felt like good weight in my hand but not a grinder , bar had ok speed , 90% im guessing , im really bad at gauging that shit.

Abs - Leg Lifts 2x30 Reverse Crunches 2x30
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,479
854
Max Lower
2300 cals
208 body weight
30 min cardio morning not tonight
various things n such

Today sucked seized during main mover feel like im standing in the ocean up to my waist in water just rocking back n forth. Hips sore as hell where i landed on the bar n banged my face a bit but ill be ok , aint like i can get any uglier.

See how I feel this might be signs of a forced deload next week before I start meet prep.

Deads - to 1 rm - grey bands 130 each - ebx10 135x3 added bands 185/2x3 225/2x3 315/2x3 365/2x2 405/2x1 425/2x1 445/2x1- 705 at the top - 455/2xseizure

Help upstairs x 1

Nap on couch x 1

Goin back to bed x 1
Take it easy brother.
 
Kluso

Kluso

VIP Member
Oct 30, 2022
898
780
That’s why I won’t even go to the gym when I need a break/ deload. I can’t just half ass it. Lol.
 
Yano

Yano

VIP Member
Sep 18, 2022
1,029
1,073
Dynamic Upper
2300 cals
209 body weight
30 min cardio morning / night
Various amounts of trail mix an granola

Today was a good one , plenty of pop , good focus , every thing moved right along with no issues.

Thought I would put in a break down of just what goes in me on an average and not so average day.

Supplements - Over 50 multi vitamin - k2 / mk7 100 mcg - d3 1000 iu - krill oil 3000 mg - Adex .5 twice a week - Nolva 20mg - p5p 100mg

Gear - 500 test c per week - 150 tren a per week - 50 mg drol per day 25 morning 25 8 hours later

Food
Morning - 2 coffees with equal n cream

Lunch - Shake with 8 oz 0% milk - chopped kale red cabbage and spinach salad

Pre work out - Coffee cream n equal - 2 tbsp of raspberry jam

Post work out - Shake with 8 oz 0% milk

Supper - 8 oz chicken - spinach kale red cabbage - 2 cups of rice

Late Snack - 4 fried eggs - sliced up tomato - shake with 0 % milk

Grand Total - 2255 Cals - 212 protein

Todays Work

Bench - 5x5 - 50% + 25% dynamic based off 355# - 178 + 89 = 267
Warm ups - ebx10 4 bandsx5 135/4x5 155/4x5 175/4x5 - added 10 over on the bar
Work - 185/4x5x5x5x5x5

Incline DB Press - 3x20 - 30x20 35x20 40x20

JM Press - 4x12 - 110x12 115x12 120x12 125x12

Rows - 4x8 - 110x8 120x8 130x8 140x8

Delt Fly - 4x12 - 15x12 20x12 25x12 - was not going to get these with 30s - 25x8x4

Abs - 4x30 Bent Leg Lifts
 
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