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

[Yano]

Take it easy brother.

Nothing kills me until I give it permission , me n Death got a deal worked out. Don't you worry ol Yano gonna be around a few more millenia , I got shit to do.

 

[Kluso]

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

What’s in your shakes? Doesn’t seem like you’re eating shit. Lol. That’s your maintenance calories? Unless your shakes have some decent carb content I’m not surprised you been feeling burned out. And fats too. Whole eggs I hope and heavy cream in coffee? Seems like it’s all protein and fiber with a sprinkle of carbs and fat.

 

[Yano]

What’s in your shakes? Doesn’t seem like you’re eating shit. Lol. That’s your maintenance calories? Unless your shakes have some decent carb content I’m not surprised you been feeling burned out. And fats too. Whole eggs I hope and heavy cream in coffee? Seems like it’s all protein and fiber with a sprinkle of carbs and fat.

Ive got a solid 10 to 12 lbs to drop before the state meet in Sept. So I cut back on the carbs for now.

Yeah this is my maintenance , 2300 to 2500 is it for me , i'm a dwarf man lol just 5 7'' and I'm 209. Built like an RV refrigerator with a head , or your typical corner mailbox.

Goal for this year is 545 in 198#

Duck eggs mostly , bro in law raises them. Whole cream in the coffee. I'll use a spoonful of olive oil or two cooking or brushed on the chicken or salad for fats.

So right now i'm just trying to get as much protein as I can stand in me , the bare fats I have to have and low carbs so i can keep burning off the jelly.

Started out at 305 a few years ago. Hit 199 , worked back up to 209.3 this morning.

 

[Yano]

What’s in your shakes? Doesn’t seem like you’re eating shit. Lol. That’s your maintenance calories? Unless your shakes have some decent carb content I’m not surprised you been feeling burned out. And fats too. Whole eggs I hope and heavy cream in coffee? Seems like it’s all protein and fiber with a sprinkle of carbs and fat.

Cant edit that last post ,, this is me last pull of the session.

515@209#bw

20230527_150326

Watch "20230527_150326" on Streamable.

streamable.com

 

[Yano]

Dynamic Lower
2300 cals
209 body weight
30 min cardio morning / night
various n assorted mints on my pillow

Today was a good one , good pop , good energy , no complaints at all. Swapped some accessories over to 4x8 from 12 reps , i can go a bit heavier and i think i get better work done sticking with 8's , see how it goes after 3 or 4 weeks.

Deads - 8x2 50% + 25% dynamic - 280+150 = 430 at the top - 80 in bands 40 in chains
Warm ups - ebx10 135x5 135/2x5 135/4x5 225/4x3 275/4x2
Work - 280/4x2x2x2x2x2x2x2x2

Box Squats - 6x2 50% + 25% dynamic 260 + 125 = 375 at the top 80 in bands 40 in chains
Warm up - eb/2x2 eb/2/40x2 150/2/40x2 240/2/40x2
Work - 260/2/40x2x2x2x2x2x2

Deficit Deads - 5x5 - It's been a while since I worked these so I started light n kept it simple. Stood on a couple 45's
Work - 185x5 225x5 275x5 315x5 365x5

Stiff Leg GM - 4x8 - added 40 in chains - 150/40x8 170/40x8 190/40x8 200/40x8

Standing Rows - 4x8 - 65x8 75x8 85x8 95x8

Abs - 2 sets leg lifts x 30 2 sets reverse crunches x 30

 

[Yano]

Max Upper
2300 cals
209.3 body weight
30 min cardio morning / 30 min night
assorted jellied fruits and italian ice

Today went real good , set up a couple extra fans to deal with the dogs demanding the basement doors be open due to the heat ,, not often we hit 93. Every thing moved well felt good , nothing to complain about.

Still sticking with the 4x8's on some of the accessories so i can get a bit heavier repping.

Bench to 1rm - ebx10 135x5 185x5 225x5 275x3 315x1 325x1 335x1 340x1 345x1

1 Board Press - 5x5 - need the low work - 185x5 225x5 245x5 255x5 265x5

JM Press - 4x8 - 135x8 145x8 150x8 155x8

Bent Row - 4x8 - my hips hate these things hinging like that and holding it just fucks with my SI , one day i'll get a chest supported set up. - 135x8 155x8 160x8 165x8

Seated DB Press - 3x15 - 30x15 35x15 40x15 - shit was tired at this point damnnnn

Abs - 2x30 leg lifts 2x30 reverse crunches

 

[Kluso]

Ive got a solid 10 to 12 lbs to drop before the state meet in Sept. So I cut back on the carbs for now.

Yeah this is my maintenance , 2300 to 2500 is it for me , i'm a dwarf man lol just 5 7'' and I'm 209. Built like an RV refrigerator with a head , or your typical corner mailbox.

Goal for this year is 545 in 198#

Duck eggs mostly , bro in law raises them. Whole cream in the coffee. I'll use a spoonful of olive oil or two cooking or brushed on the chicken or salad for fats.

So right now i'm just trying to get as much protein as I can stand in me , the bare fats I have to have and low carbs so i can keep burning off the jelly.

Started out at 305 a few years ago. Hit 199 , worked back up to 209.3 this morning.

Gotcha! Makes sense. Have u tried carb cycling at all? Where u eat low to no carbs on non-workout days and higher carbs on workout days. Actually not sure if that’s actually “carb cycling” but may help out your workouts while you’re cutting down. Or since you’re eating less carbs, keep the carb meals around your workout.

Cant edit that last post ,, this is me last pull of the session.

515@209#bw

20230527_150326

Watch "20230527_150326" on Streamable.

streamable.com

Dam! Your a beast!

 

[Yano]

Gotcha! Makes sense. Have u tried carb cycling at all? Where u eat low to no carbs on non-workout days and higher carbs on workout days. Actually not sure if that’s actually “carb cycling” but may help out your workouts while you’re cutting down. Or since you’re eating less carbs, keep the carb meals around your workout.

Dam! Your a beast!

thanks man ! old beast at 54 but i just cant stop

i do carb cycle and in the past few weeks little by little weening down the carbs and swapping em for more protein so i don't go nuts , i am a bread n pasta addict so they aren't easy to just cut out even if it is just on non lifting days. this week coming will be the first proper full week of it , i had the ol lady move all the snacky carby shit to one set of cabinets i dont need to go into haahaha.

 

[Kluso]

Better get a pad lock! Lol. Good idea. Dam 54! You were blessed with a strong back! I’m so jealous. My back hurts just watching that video! Lol

 

[Yano]

Better get a pad lock! Lol. Good idea. Dam 54! You were blessed with a strong back! I’m so jealous. My back hurts just watching that video! Lol

As long as I'm semi carful with my form and pay attention to how I feel my back does pretty good, my SI goes out on me now and then and I walk crooked for a day or two but over all I got nothing to complain about.

 

[Yano]

Max Lower
2300 cals
209.3 body weight
30 min cardio morning / 30 min night
various holes sans donut

Today was a real good one , every thing clicked well , no complaints at all. Belly and head were full of fire , got some real good sleep last night , got 150gr of carbs in me a couple hours before the work out , felt like a raging bull.

Deads to 1 rm - ebx10 135x3 225x3 315x3 405x2 455x1 495x1 515x1- this moved real well 525x1 - again it moved well - shot for the moon - 545x1 done and done.

Max Lower
2300 cals
209.3 body weight
30 min cardio morning / 30 min night
various holes sans donut

Today was a real good one , every thing clicked well , no complaints at all. Belly and head were full of fire , got some real good sleep last night , got 150gr of carbs in me a couple hours before the work out , felt like a raging bull.

Deads to 1 rm - ebx10 135x3 225x3 315x3 405x2 455x1 495x1 515x1- this moved real well 525x1 - again it moved well - shot for the moon - 545x1 done and done.

545x1

20230603_142604_213985094080608​

Watch "20230603_142604_213985094080608" on Streamable.

Box Squats - 5x5 - mid box aka meet depth - 200x5 240x5 290x5 330x5 380x5 420x5 - fucked up my set count but it felt real good and moved well soooo i got a lil stupid and pushed a few singles - 440x1 460x1 465x1 470x1 - this moved well but that was as far as I dared push , legs were getting shakey like a dog shitting out a peach pit.

RDL - 4x8 - 185x8 225x8 275x8 315x8

Shrugs - 4x8 - 185x8 225x8 230x8 235x8

Abs - 2x30 reverse crunches 2x30 leg lifts

Box Squats - 5x5 - mid box aka meet depth - 200x5 240x5 290x5 330x5 380x5 420x5 - fucked up my set count but it felt real good and moved well soooo i got a lil stupid and pushed a few singles - 440x1 460x1 465x1 470x1 - this moved well but that was as far as I dared push , legs were getting shakey like a dog shitting out a peach pit.

RDL - 4x8 - 185x8 225x8 275x8 315x8

Shrugs - 4x8 - 185x8 225x8 230x8 235x8

Abs - 2x30 reverse crunches 2x30 leg lifts

 

[Yano]

Dynamic Upper
2300 cals
209 body weight
30 min cardio morning / 30 min night
assorted things from the pudding aisle

Today moved real well , flew right along in fact. Good mobility , no aches n pains to speak of. Hands are really lazy today , like i've really got to concentrate to get them to do what I want but I feel good in my head , see how the rest of the day goes.

Bench - 5x5 - 55%+25% dynamic = 195 on the bar + bands n chains 85ish for 284 at the top
Warm ups - ebx10 eb/2/40x5 135/2/40x5 185/2/40x5
Work - 195/2/40x5x5x5x5x5

Spoto Press - 3x20 - 120x20 130x20 140x20

JM Press - 4x8 - 120x8 140x8 150x8 155x8

Standing OHP - 4x8 - Christ I gota do more work on these - 105x8 125x8 145x8 150x8

Rear Delts - 4x8 - 25x8 30x8 35x8 40x8

Delt Flys - 15x8 20x8 25x8 25x6x2

Abs - 2 x 30 reverse crunches - 2 x 30 leg lifts