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

[Yano]

Oct 25 '23 Yanopertrophy
Back rehab
194.8 - checked it twice
1180 cals headed to 2500
30 min cardio - 15 morning - 15 night

Today was a real good , no issues , no aches or pains. Legs don't feel "powerful" but they were responding the same and it felt like equal drive.

Added just a fraction of weight today , nothing special.

Stretches -
Knees to chest - 3x20 count hold
Pelvic Tilt - 3x10
Pelvic Raise - 3x10

Lower Back Rotation - 3x10
Knee Rotation - 3x10

Added a set -
Dead Bugs - 4x10
Bird Dogs - 4x10
Cat Cows - 4x10

Lifts - Most sets started with empty bar then added 40 in swinging chains (no touch) , then 20 more lbs

Skwatz SSB - ebx10 - eb/chx10 eb/ch/20x10 = 120# final set

GM - ebx10 0 eb/chx10 eb/ch/20x10 = 120# final set

Deadlifts - ebx10 - eb/chx10 - eb/ch/20x10 = 105# final set

RDL - kept the 105 on full time - 105x10 105x10 105x10

SDL - kept the 105 on full time - 105x10 105x10 105x10

Pull Throughs - looped red mini increased tension by moving a few inches away each set no way to gauge weight - 3x10

Abs - 4x30 - Rev Crunches - Bent LL - Alt RC/LL - Alt RC/LL

 

[jipped genes]

So far so good , they do work along with the other things ive been doing. Cant wait to get back to proper training.

Bro, been there. You are doing it right.

 

[Yano]

Bro, been there. You are doing it right.

Trying to for sure , its not easy holding back but i keep telling myself i have to so i can compete next year

 

[Yano]

Oct 26 '23 Yanopertrophy
Upper
195 body weight
955 cals headed to 2500
30 min cardio - 15 morning - 15 night

Today went well ,felt good. Drive was there , intensity felt proper good drive through the pressing. Right proper day all around.

Bench - 245# - 4x5 - 3xamrap - drop set - 40# of chains on
Warm ups - ebx10 85x10 135x5 175x5 225x5
Work - 245x5 245x5 245x5 245x5
Amraps - 245x10 245x8+2 245x6
Drop Set - 195x10+2
Add 5# next session

Close Grip Bench - 185# 2xamrap - 9+1 8+1 - repeat

Incline Bench - 175# 3xamrap - 10 - 9+1 - 6 - add 5#

Shrugs - #275 - 2xamrap - worked up on these to see how the back took them - 135x5 225x5 - 275x8+1 - 6+1 - repeat

Delts - 30# 2xamrap - 8 - 6+1 - repeat

Band Pull downs - 4xamrap - looped and choked up - 20 - 18 - 15 - 13

Abs - 4x30 - Bent Leg Lifts x30 - Alt Rev Crunch Bent LL x 30 - Alt Rev Crunch Bent LL x 30 - Rev Crunches x30

 

[jipped genes]

Bro, you are still doing more than 99.9% of the people in the USA. Take the time, get 100% then get back to it and a bit of unsolicited advice...don't stop doing your PT exercises. They will protect you from future injuries.

 

[Yano]

Bro, you are still doing more than 99.9% of the people in the USA. Take the time, get 100% then get back to it and a bit of unsolicited advice...don't stop doing your PT exercises. They will protect you from future injuries.

Thanks man I appreciate that.

I have no plan on stopping , get my back healed up get some weight back on the bar and get back to breaking records.

 

[Yano]

Oct 27 '23 Yanopertrophy
Back Rehab
195 body weight
1101 cals headed to 2500
45 min cardio - 15 min morning - 15 afternoon - 15 night

Today went good , put a lil more weight on the bar , just 30# felt real good. No aches or pains , no issues at all , see how it feels as the night goes on.

Added a few reps n sets here n there to the stretches nothing drastic.

Stretches -
Knees to chest 6x20 count hold
Pelvic Tilt - 4x15
Pelvic Raise - 4x15

Knee Rotation - 10x5 count hold
Lower Back Rotation - 10x5 count hold

Dead Bugs - 4x15
Bird Dogs - 4x15
Cat Cows - 4x15

Skwatz 3x10 - eb + 40 in chains + 50# = 150# - ebx10 eb/chx10 eb/ch/50x10

Good Mornings 3x10 - eb + 40 in chains +50# = 150#- ebx10 eb/chx10 eb/ch/50x10

Deadlifts 3x10 - eb + 40 in chains + 50# = 135# - ebx10 eb/chx10 eb/ch/50x10

RDL - 135# - 3x10

SDL - 135# - 3x10

Pull Throughs - red mini looped and choked up - 4x10

Abs - 4x30 - bent legs x30 , rev crunch x 30 , bent legs x30 , rev crunch x 30

 

[Yano]

Oct 30 '23 Yanopertrophy
Back Rehab
194.8 body weight
1153 cals headed to 2500
45 min cardio - 15 min morn - afternoon - night

Today went real good , to quote a genius i know "strong day". Good focus , good intensity , strength n drive were on point.

Added some weight to the bar , great fucking day all around.

Lower still tires out fast n feel lazy but the left leg keeps driving and its got decent power so that's all good.

Stretches -
Knees to chest - 4x20 count hold
Pelvic Tilt - 4x20
Pelvic Raise - 4x20

Knee Rotation - 10x5 count hold
Lower Back Rotation - 10x5 count hold

Dead Bugs - 4x20
Bird Dogs - 4x20
Cat Cows - 4x20

Lifts -

Skwatz SSB + 40# swinging chains no touch - ebx10 100x10 150x10 200x5 250x3* pr since the back went out

Good Mornings SSB +40# swinging chains no touch - 100x10 150x10 200x10 225x5 250x3*pr since the back went out

Deadz - ebx10 135x10 175x10 225x5 275x3*pr since the back went out

RDL +40# chains this session- 175# at the top - 3x10

SDL +40# chains this session - 175# at the top - 3x10

Pull Throughs - double red mini this time - 4x10

Abs - 4x30 - Bent legsx30 - Rev crunchx30- Bent legsx30 - Rev crunchx30

 

[genetic freak]

Keep grinding brother, doing awesome!

 

[Yano]

Keep grinding brother, doing awesome!

Thanks man !! I'll get back there slow n steady locomotives just leaving the station. Once I get up to speed its time to blow the whistle n clear the tracks.

 

[Yano]

Oct 31 '23 Yanopertrophy
Upper
195.2 body weight
1090 cals headed to 2500
30 min cardio - 15 min - morning / night

Today was right on. Strength was there , belly fulla hate , all cylinders were firing.

Back was a lil stiff from yesterday but no pain or issues that slowed me down , took care of that with some stretching and a hand full of ibuprofen.

Bench #250 - 4x5 - 1xamrap - This went really well today
Warm ups - ebx10 135x10 185x5 225x5
Work - 250x5 250x5 250x5 250x5
Amrap - 250x7+1 - repeat

Incline Bench - 175# - 3xamrap - 10 - 10 - 9+1 add 5#

Spoto Press - 190# - 3xamrap - 10 - 10 - 8+2 add 5#

Close Grip - 185# - 3xamrap - 10 - 9+1 - 6 repeat

Ez Bar Curls - 80# - 3xamrap - 8 - 6+2 - 5+1 repeat

Band Pull Apart/Down - 4xamrap - choked up wrapped red mini - more tension - 18 - 15 - 15 - 13

Abs - 4x 30 - RCx30 - BLx30 - RCx30 - BLx30

 

[Yano]

Nov 1 '23 Yanopertrophy
Back Rehab
196.2 body weight - bloated - too many reeces with the kids
1163 cals headed to 2500
30 min cardio - 15 morn - 15 night

Today started out in the shitter. Sore , tired , sugar hangover if that's possible. Just felt half rung out and hung up wet.

Warm ups were going like shit , almost bagged it and came upstairs.

Almost ... And I got to work.

Shit started moving with a purpose , intensity level came up , a few locks came off the brain cage and that thing that lives in the dark started to roar ,, its hungry , it needs to be fed ,,,

... time to give it my soul.

Stretches -
Knees to chest 4x20 count hold
Pelvic Tilts - 4x20
Pelvic Raise - 4x20

Lower Back Rotation - 10 x 5 count hold
Knee Rotation - 10 x 5 count hold

Dead Bugs - 4x20
Bird Dogs - 4x20
Cat Cows - 4x20

Lifts - got to add some weight and some reps
Skwatz - ebx10 100x10 150x10 200x10 250x5* pr for now

Good Mornings - 100x10 150x10 200x10 250x5* pr for now

Deadz - ebx10 135x5 185x5 225x5 275x5 315x3* pr for now

RDL - 3x10 - 180x10 185x10 190x10

SDL - 3x10 - 180x10 185x10 190x10

Pull Throughs - red mini looped - 4x20

Abs - 4x30 - 30 x Bent legs - 30 x rev crunches - 30 x alternating RC BL - 30 x alternating RC BL