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

[genetic freak]

Good job brother. Oh and the sugar hangover is a real thing. If I gave you a run down of my typical cheat day, it might scare you. I was over 2500 grams of carbs this last time.

 

[Yano]

Good job brother. Oh and the sugar hangover is a real thing. If I gave you a run down of my typical cheat day, it might scare you. I was over 2500 grams of carbs this last time.

That's awesome ! I'm pretty much sugar free these days other than a treat once in a while. More than a KitKat or a Reece's and it throws me for a loop.

 

[Yano]

Nov 2 '23 Yanopertrophy
Upper
196.1 body weight
1290 headed to 2500
30 min cardio - 15 morning - 15 night

WOOOOOOOOO!!! and such

Today went real good plenty of get up and go , good intensity all around , belly fulla hate. Got in some more volume on sets , hit a good number with the shrugs , happy day.

10/10 Stars , Big Money No Whammies

Bench - 250# - 4x5 - 1xamrap
Warm ups - ebx10 95x10 135x5 175x5 225x5
Work - 250x5 250x5 250x5 250x5
Amrap - 250x8 250x4 racked +1+1

JM Press - 185# - 10 - 8 - 5+1 - repeat

Board Press - 3 board - 225# - 10 - 7+1 - 5+1 repeat

Shrugs - star of the day bumped these up in 5 rep sets today went real well - 135x5 185x5 225x5 275x5 315x5*pr since injury - repeat

Bent Rows - 155# - 8 - 7+1 - 6 - repeat

Incline DB's - 40# - lack of micros put these last and they still look odd - 16 - 14 - 12+2 - 8+2

Band Pull Apart/Downs - choked up looped red mini - 4xamrap - 18 - 15 - 12+2 - 10+2+2

Abs - 4x30 - 30xRev Crunch - 30xBent Leg Lift - 30x alternating RC/BL - 30 alternating BL/RC

 

[Yano]

Nov 3 '23 Yanopertrophy
195.3 bodyweight
1280 cals heading to 2500
30 min cardio - 15 morning - 15 night

Today was a damn good one , pushed the current limits a bit and came out the other side none the worse for wear.

Good focus , intensity was up , fire was burning hot in the forge. All in all I got no complaints. Everything was moving with purpose.

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

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

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

Lifts -
Skwatz - worked these mostly in sets of 5 today - straight weight no chains - ebx10 100x 10 150x5 200x5 240x5 290x3* pr since injury

Good Mornings - 150x10 200x10 240x5 270x5 290x3*pr since injury

Deadz - these went better than expected - ebx10 135x5 185x5 225x5 275x5 315x3 365x2 405x1* pr since injury

RDL - 185# - 185x10 - 185x10 - 185x10

SDL - 185# - 185x10 - 185x10 - 185x10

Pull Throughs - choked looped mini - 4x10

Abs - 4x30 - 30 RC - 30 BL - 30 alt - 30 alt

 

[Yano]

Nov 6th '23 Yanopertrophy
Back Rehab
196.1 body weight
1720 cals headed to 2500
45 min cardio - 15 morn - 15 noon - 15 night

In the immortal and timeless words of the great American philosopher Ric Flair ... WOOOOOOOOOOOOO!!!

Today went real good. Focus , drive , strength was there.

Forges were roaring , molten iron flowing through the veins. Was a good one. I got no issues other than being sore an tired.

Stretches -
Knees to chest 4x20 count hold
Pelvic Tilt - 4x20
Pelvic Raise - 4x 20

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

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

Lifts -
Skwatz - SSB - Got some solid work out of these today - ebx10 100x10 150x5 200x5 240x5 290x5 300x1 310x1* pr since injury

Good Mornings - 150x10 240x10 290x5* pr since injury

Deadz - Hit these in sets of 5. Pure money today , these went real good - ebx10 135x5 225x5 315x5 365x5 405x3 455x1* pr since injury

RDL - 190# added 5# to these 190x10 190x10 190x10

SDL - 190# added 5# to these - 190x10 190x10 190x10

Pull Throughs - looped choked red mini - 4x10

Abs - 4x30 - 30 Bent Legs - 30 Rev Crunch - 30 Bent Legs - 30 Rev Crunch

 

[Yano]

Nov 7 '23 Yanopertrophy
Upper
196.1 bodyweight
1443 cals headed to 2500
45 min cardio - 15 morn - 15 noon - 15 night

Today was odd in the beginning but it balanced out once I realized just what the hell I did.

Good energy , good drive , good intensity , .... focus in the beginning on the other hand ... well.

Misloaded the bar for bench work , not lopsided just not the right number and it took it toll on the rest of the work out ,, not in a bad way It's all progressive overload just cut down on the number of reps a bit.

Bench issue misloaded and fucked up - sets n reps look wonky as fuck - 270# - wasn't thinking talking to the ol lady and thought hey let's put the chains on too that's 20# ... per side jackass ... so instead of working 250 today we worked with 270#

Bench
Warm ups - ebx10 135x5 185x5 225x5
Work - added chains here they weigh 18# each so i toss on 5# in micro's to make up for it.
270x5 270x5 270x3 - this is where I realized I had fucked up loading and was gassed
Drop set - cus i didnt make my 4x5 proper I hit a drop set here to finish off
Drop - 225x5+1

Incline Bench - 190# 2xamrap - 6+1 - 5+1

Spoto Press - 195# 2xamrap - 8+1 - 7+1

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

Delts - 30# 2xamrap - 8+1 - 5+1

Curls - 80# 3xamrap - 9 - 8 - 6

Assisted Chin Ups - yep you read it right I did fucking chin ups WOOOOOOOOOOOO!!! - I've always been too damn weak and fat - took a strong band , a grey and slung it between pegs on the rack , and set the bar and hooks as high as I could , put my knees on the band and sunk down , worked great for a first attempt - 6 - 5 - 5 - 4

Band Pull Downs/Aparts - looped choked red mini - 20 - 18 - 14 - 12+2

Abs Bent Leg Lifts - Reverse Crunches - 4x30 - 30 RC - 30 BL - 30 RC - 30 BL

 

[genetic freak]

Haha. I did that on overhead tricep extensions on the Smith machine a couple weeks ago. I thought I had 155 lbs on there and turned out it was 165 lbs. I gassed at 8 reps and was like WTF. I turned around and looked at the bar and was like, dumbass.

Good work brother.

 

[Yano]

Haha. I did that on overhead tricep extensions on the Smith machine a couple weeks ago. I thought I had 155 lbs on there and turned out it was 165 lbs. I gassed at 8 reps and was like WTF. I turned around and looked at the bar and was like, dumbass.

Good work brother.

Thanks man ! , sometimes I get going faster than my brain can keep up with haahaah.

 

[Yano]

Nov 8 '23 Yanopertrophy
Back Rehab
196.1 body weight
945 cals headed to 2500
30 min cardio - 15 morn - 15 night

Well shit was going good til it wasn't. :ROFLMAO:

semitendinosus , gracilis , adductor magnus ,, I don't know but something went fucking POP left leg is fucking huckle fucked. No bruising yet at least so I don't think its a tear.

Started out great , good focus , good intensity , got in some solid work.

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

Knee Rotation - 4x5 count hold
Lower Back Rotation - 4x5 count hold

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

Lifts -
Skwatz - These went real well - ebx10 150x5 200x5 240x5 290x5 330x2*pr since injury

Good Mornings - 150x10 240x10 290x7*rep pr since injury

Deadz - ebx10 135x5 225x5 275x5 315x5 365x5 405x3/POP

Once I got my shit together I called it.

No RDL SDL or Pull Throughs tonight, came upstairs for the Ibuprofen and Tylenol.

 

[genetic freak]

Damn, that is not a place I want to have a pop. Hell, I don't like feeling a pop anywhere at this point. Hopefully it is nothing major. I was going to pull today and something just didn't seem right, so I waived off.

 

[Yano]

Damn, that is not a place I want to have a pop. Hell, I don't like feeling a pop anywhere at this point. Hopefully it is nothing major. I was going to pull today and something just didn't seem right, so I waived off.

Now that its localized a bit it feels like magnus or brevis but i can move the leg in and out ok , its when i put full pressure on it , like trying to go upstairs. No fucking bueno dude lol , like I got a fist on the inside of my leg around nut height if ya drew a line over ya know. I don't think its ham but im no clinician.

 

[Yano]

Nov 9th '23 Yanopertrophy
Upper
196.1 Bodyweight
1356 cals headed to 2500
30 min cardio - 15 min morn - 15 night

WOOOOOOOOOOOO! what a day , limped gimped lumped up fucked up and all that.

A lot of praying today y'all no joke true story , no dragons.

Left leg is still huckle fucked - it goes down stairs , it goes in and out , it goes backward all fine.

When I start bringing the knee up even with my hip , to quote Al Pacino in Scarface - hey fuck you mane :ROFLMAO:

There is no walking up stairs normally , I have to one step it right leg right leg right leg all the way up.

No worries , shit happens then ya heal up and get stronger.

Kept the legs flying today or just laying there no drive at all from the lower.

Bench - 255# - 4x5 1xamrap - properly loaded bar this time -
Warm ups - ebx10 135x5 185x5 225x5
Work - 255x5 255x5 255x5 255x5
Amrap - 255x6+1 no rack

1 Board Press - 225# - 3xamrap - 9+1 - 8 - 6+2

JM Press - 185# - 3xamrap - 10 - 8+2 - 7

Incline DB - 40# - 4xamrap - found another 5 digging around so I could get 40 on each handle , still need more micros so the numbers look wonky as fuck - 16 - 14 - 12 - 8+2

Curls - 80# ez bar - 3xamrap - 10 - 9 - 6+2

Band pull down/apart - 4xamrap - choked another inch up on looped red mini for more tension - 18 - 15 - 13 - 10

Abs - 4x30 - just bent legs today , the left leg was not going to put up with rev crunches - 30xBL - 30xBL - 30xBL - 30xBL