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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 Upper 6 weeks out
206.6 body weight
2000 cals
30 min cardio morning / night
Various such and so forth

Today felt real good , kept the volume up a bit , got in some chain work. Not to shabby a go round at all. Strength felt good , intensity was up and things were popping , I got no complaints.

Flat Bench with 40# chains - 160/chx8 195/chx6 230/chx5 265chx4 300chx2x1

Incline Bench - 4x12 - 145x12 150x12 155x12 160x8x4 - lil extra credit 165x8 170x5

JM Press - 40# chains - 4x12 - 95/chx12 105/chx12 110/chx12 115/chx10x2

Bent Row - 4x12 - 135x12 145x12 150x12 155x12

Abs - 2x30 rev crunches 2x30 bent leg lifts
 
Yano

Yano

VIP Member
Sep 18, 2022
1,029
1,073
Dynamic Lower 6 weeks out
3000 cals - refeed day WOOOOOOOOOO!!!
Body weight 209 - feeling fat
30 min cardio morning - 30 min at night
Various and assorted snacks and treats

In the timeless and classic words of the Kool Aid man ,, OHHH YEAAHHHH !!!!

Today went real good , plenty of energy once I got rolling, focus was there , head was in tune. Every thing felt real good.

Filling up the tank with carbs definitely made a huge difference in the way I felt today thanks to my dietician suggesting the refeed and bringing up the carbs for 2 days.

Free Squats - 40# chains added - 205/chx8 250/chx6 295/chx5 340/chx5

Deads - 2 bands + 75# 235/2x8 285/2x6 340/2x5 390/2x5 - pulled a few heavier singles - 405/2x1 455/2x1 495/2x1

Box Squats - high - 5x5 - 200x5 240x5 290x5 330x5 380x5

Stiff Leg Good Mornings - 3x10 - 190x10 210x10 230x10

Abs - 2x30 rev crunches 2x30 bent leg lifts
 
Yano

Yano

VIP Member
Sep 18, 2022
1,029
1,073
Max upper 6 weeks out
1800 cals
209.7 body weight after the double refeed days. not worried.
30 min cardio morning - 30 min night
Various and assorted treats n dranks

Double main today and accessories.

Was an odd day at the Rage Factory but we got it in and done. Got below decks , got settled in warmed up and rolling just fine just got into my heavy singles and the power went out. Portable generator is still over at the kids so I laughed it off and came upstairs , cant lift in the dark.

Found out power was only going to be off a short time so I settled into my chair for a spell and ... fell the fuck asleep .... :cautious:

Woke up when the power came back on , made coffee and headed back down , I knew I couldnt get get back under 320 without warming up all over soooo , thats what I did , repeated the main lift and went from there.

Bench - ebx10 165x8 195x6 230x5 265x4 300x2 - lost power

Bench - take 2 an hour or so later - ebx10 165x8 195x6 230x5 265x4 - broke these into 1+1 after the big pause , just didnt have the focus I wanted or felt I needed - 300x1x1 315x1x1 320x1x1 single at the end and I was cooked 325x1- moved real slow but not a true grinder

JM Press - 5x5 - 145x5 155x5 165x5 175x5 180x5* rep pr - getting close to breaking 200

Close Grip Incline - 4x10 - 155x10 165x10 175x10 180x10

Seated DB Press - 25x15 30x15 35x10x3x2
 
Yano

Yano

VIP Member
Sep 18, 2022
1,029
1,073
Max Lower 6 weeks out
207 body weight
1411 cals
30 min cardio morning / 30 night
Assorted this that and so forth

Today was a good day changed up the plan a bit , lowered the volume and pulled out some reps , got a good feel for where Im at on deads, hit squats first next week and see if I can get some more weight on , but still got in some solid work today. Good energy , good focus , drive was there and firing. Felt real good all around.

Hip felt a bit aggravated after mains so i cut to just one accessory and abs , called it there , nothings hurt just feeling it after goin heavy. Stimulate not annihilate (y) :cool:

Deads - to 1 rm - ebx10 135x5 225x4 315x3 405x2 455x1 495x1 530x1

Squats - ssb to 1 rm - 150x5 240x4 330x3 380x2 420x2 440x1

Pendlay rows - 5x5 - 155x5 165x5 175x5 185x5 190x5

Abs - 2x30 leg lifts 2x30 reverse crunches
 
Yano

Yano

VIP Member
Sep 18, 2022
1,029
1,073
Fucked up my math , last set of deads was a single with 535 and I cant edit my post so , ill leave it here.
 
jipped genes

jipped genes

VIP Member
Oct 22, 2022
1,532
1,919
Nice work bro, this is a good philosophy. Better to do a little less and be 100% for your next session.
Hip felt a bit aggravated after mains so i cut to just one accessory and abs , called it there , nothings hurt just feeling it after goin heavy. Stimulate not annihilate (y) :cool:
 
Yano

Yano

VIP Member
Sep 18, 2022
1,029
1,073
Nice work bro, this is a good philosophy. Better to do a little less and be 100% for your next session.
Man that introduced me to conjugate taught me that. I used to beat myself until could barely move and he showed me I was only hurting the process by being too much of a bull.
 
Yano

Yano

VIP Member
Sep 18, 2022
1,029
1,073
Dynamic Upper 5 weeks out
207.2 body weight
1479 cals
90 min stationary bike - added in an after noon session 30 min morning , noon , night
Various and assorted amounts of this and that

Ok lowered the cals and brought up the cardio , trying to keep it under 1500 consumed for the day. Its not freaking easy 4 days now and my belly thinks my throats been cut.

Added in another 30 min on the bike for a total of 90 , God help me.

Today moved and grooved , I got no complaints the lower work load is paying off , feeling a bit more refreshed even with out the deload. Good energy , good focus all around.

Bench - 55% of 1rm with chains - 185 + 40 - 9x3
Warm ups - ebx10 135x5 155x5 185x5
Work - 185/40x3x3x3x3x3x3x3x3x3 - 225 at the top

Incline Bench - soviet peaking style for a light day - 160x8 195x6 230x5 265x3x2

Close Grips - 5x5 - 175x5 185x5 195x5 205x5 210x5

Front Delt Raise - 4x8 - 20x8 25x8 30x6x2 35x4x4

Seated DB Press - 3x15 - 30x15 40x15 45x11x4

Abs - 2x30 reverse crunches 2x30 bent legs
 
Yano

Yano

VIP Member
Sep 18, 2022
1,029
1,073
Dynamic Lower 5 weeks out
805 cals at time of work out - 1500 cals for the day goal
206.4 body weight
90 min cardio split 3 times a day
Various and assorted stuff n things

Today was a mother fucker , diets catching up with me , just no energy , flat , hard to get fired up but we got it in and done all the same WOOOOOOOOOOO!

Had a couple cups of cooked rice today to bring up the energy level , lil sugar in the coffee. Worked out ok.

Cutting down on reps sets n accessories a bit more this week.

Squats 60% of 1rm 2 bands per side - 275 + 90 in resistance - 8x2
Warm ups - ebx10 eb/2x5 eb/4x5 150/40x5 200/40x5 250/4x5
Work - 275/4x2x2x2x2x2x2x2x2

Deads - soviet style light day - 240x8 295x6 350x5 - 2 sets @ 400x5

Front Squats - 5x5 - 40# in chains added - 150/40x5 200/40x5 240/40x5 290/40x5 310/40x5

Abs - 2x30 reverse crunches 2x30 bent leg lifts
 
T

Trip

VIP Member
Oct 22, 2022
252
216
reads Brutal as hell

did 7 such runs, non AS, in my late 20's early 30's, doubt if I could do it again

good luck man
 
Yano

Yano

VIP Member
Sep 18, 2022
1,029
1,073
Max Upper 5 weeks out
990 cals @ work out headed to 1500 for the day
206 body weight
30 min cardio x 3 morning afternoon night
Assorted this that and such and so forth

Today went real well , plenty of focus , drive was a bit muddled , energy was low due to the cut but I'm not complaining one bit. Every thing moved well , got it all in and feel solid about where I'm at so far.

Flat Bench - stop n go not a long pause - Soviet Style up first - 160x8 195x6 230x5 265x3 285x3 300x2

Board Press - been a while so i broke out the boards for some fun - 5x5
1b/225x5 2b/235x5 3b/245x5 2b/255x5 1b/260x5

JM Press - 4x8 - 145x8 155x8 165x8 175x8

Incline DB Press - 3x15 - 40x15 45x15 50x15

Abs - 2x30 rev crunches 2x30 leg lifts
 
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