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

[Yano]

Nov 22 '23 Yanopertrophy
Back/Leg Rehab
196.8 bodyweight
1177 cals headed to 2500
30 min cardio - 30 morn - 30 night

Today went well , added some weight onto the bar , leg still has a big knot in it once its under a load but I got in a decent day over all nothing to complain about.

Everything went well , adding weight is a sign of things healing up so I'll take that as progress.Thankful God has allowed me to keep doing this.

A lot to be thankful for this year. By time time I'm done saying Grace tomorrow we're gonna have to reheat supper.

Stretches -
Knees to chest - 5x20 count hold
Pelvic Raise - 4x20
Pelvic Tilt - 4x20
Lower Back Rotation - 5x5 count hold
Knee Rotation - 5x5 count hold
Dead Bugs - 4x20
Bird Dogs - 4x20
Cat Cows - 4x20

Lifts -
Skwatz -
4x5 - SSB + chains - 100#
1x5 - SSB + chains + 25's - 150#

Good Mornings - 5x5 - SSB + chains + 25's - 150#

Deadz -
4x5 - bar + chains - 85#
1x5 - bar + chains + 25's - 135#

RDL - 5x5 - bar + chains - 135#

SDL - 5x5 - bar + chains - 135#

Pull Throughs - 4x10 - looped red mini

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

 

[Yano]

That is how I used to attack my acute injuries, but now I am throw the kitchen sink at them. Instead of taking forever to heal, I am usually 100% in 2-3 weeks. I just up the GH to 5 iu a day and use 250 mcg of BPC-157 x2 a day.

That is amazing , in my mid 50s now so healing does take a bit more time than it used to. When I was young I was all bull n no brains couldnt stop me with a sledge hammer ,, now .. not so much haahah.

 

[genetic freak]

That is amazing , in my mid 50s now so healing does take a bit more time than it used to. When I was young I was all bull n no brains couldnt stop me with a sledge hammer ,, now .. not so much haahah.

Same, but in my upper 40's.

 

[Yano]

Nov 23 '23 Yanopertrophy
Upper
197 body weight
1406 headed to Thanksgiving - I ain't counting shit
30 min cardio - 15 morn - 15 night

Today went real well got it in early between running around the house and playing and helping cool.

Plenty of energy and fun , focus was there , intensity was up. Damn good day.

Bench - 265# 4x5 - 1xamrap
Warm ups - ebx10 95x5 135x5 185x5 225x5 245x5
Work - 4x5 - 265x5 265x5 265x5 265x5
Amrap - 265x6

Incline DB Press - #40 - 3xamrap - lack of micros - 16 - 14+2+2 12+2+2

Spoto Press - 195# - 3xamrap - 10 - 10 - 8 - add 5#

Curls - 85# long bar - 3xamrap - 10 - 8 - 6

Chin ups - 3xamrap - strong band assist - lowered 4 holes for less assist - 10 - 8 - 7

Band Pull down/apart - 4xamrap - looped choked red mini - 22 - 18 - 16 - 14

Abs - 4x30 - 30 rev crunches - 30 bent legs - 30 rev crunches - 30 bent legs

 

[Yano]

Nov 24 '23 Yanopertrophy
Back/Leg Rehab
203 bodyweight oh yeah Thanksgiving fatness
1265 cals headed to 2500 maybe less hard lookin at food
30 min cardio - 15 morn - 15 night

Today went better than I expected , motion is lotion.

Legs still sore , hell whole body is a bit sore after yesterday that whole Grampy the human trampoline thing is catching up to me.

No complaints on the workout at all , loosened up got through it with no additional tweaks. All good in the hood.

Rest over the weekend and see if we can add weight to the bar next week

Stretches -
Knees to chest 5x20 count hold
Pelvic Raise - 4x20
Pelvic Tilt - 4x20
Knee Rotation - 5x5 count hold
Lower Back Rotation - 5x5 count hold
Dead Bugs - 4x20
Bird Dogs - 4x20
Cat Cows - 4x20

Lifts -
Skwats -
4x5 - SSB + 40# chains = 100#
1x5 - SSB + 40# chains + 25's = 150

Good Mornings - 5x5 - SSB + 40# chains +25's = 150

Deads -
4x5 - Bar + 40# chains = 85#
1x5 - Bar + 40# chains +25's = 135

RDL - 5x5 - Bar + 40# chains + 25's = 135

SDL - 5x5 - Bar + 40# chains +25's = 135

Pull Throughs - looped twisted red mini - gave it a couple of twists to shorten the distance and add tension - 4x10

Abs - 4x30 - 30 Rev Crunch - 30 Bent Leg Lifts - 30 RC - 30 BLL

 

[monsoon]

This is a hell of a lot of work. I hope you had nothing to do for the rest of the day.

 

[Yano]

This is a hell of a lot of work. I hope you had nothing to do for the rest of the day.

Rehab day takes me about an hour and a half with the added stretching in there. Hardest part is getting down and then back up off the floor to be honest. I've got a blanket ill lay out on my deadlift platform and do em there so at least i'm not on the concrete.

An then its time for the nap

 

[Yano]

Nov 27 '23 Yanopertrophy
Back/Leg Rehab
200 body weight coming back down after turkey day finally
1470 cals headed to 2500
30 min cardio - 15 morn - 15 night

We were not put on this earth to be average .... Fact.

Legs still got a big knot in it under load. Got through todays work but its sore for sure even wrapped up , at least the bruising is healing and fading out

Today went well , good focus , good intensity for what work was done. Leg is sore today not sure what I did over the weekend just doesn't feel like it healed up.

Might be worth a weeks lower deload , see how it feels wednesday morning before the next lower session.

Stretches -
Knees to chest 5x20 count hold
Pelvic Tilts - 4x20
Pelvic Raise - 4x20
Knee Rotation - 5x5 count hold
Lower Back Rotation - 5x5 count hold
Dead Bugs - 4x20
Bird Dogs - 4x20
Cat Cows - 4x20

Lifts -
Got some more weight on the bar today but this is it for now until the leg wants to cooperate a bit more. It's sore no doubt.

Back feels real good , chompin at the bit raring to go soon as this leg wants to cooperate again.

Skwatz - warm up - ebx10 - ch + ssb x5
4x5 - 150x5 150x5 150x5 150x5
1x5 - 200

Good Mornings - Straight Leg - 5x5 - 200x5 200x5 200x5 200x5 200x5

Deadz - 4x5 - 135# - 135x5 135x5 135x5 135x5
1x5 - 185x5

SDL - 5x5 - 185# - 185x5 185x5 185x5 185x5 185x5

RDL - 5x5 - 185# - 185x5 185x5 185x5 185x5 185x5

Pull Through - looped twisted red mini - 4x10

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

 

[Yano]

Nov 28th '23 Yanopertrophy
Upper
199.7 body weight
1407 headed to 2500
30 min cardio - 15 morn - 15 night

WOOOOOOOOOOO! Today was fyah !! Great energy , intensity was up to par , belly and head full of ghosts n hate. 10/10

Good solid strong day all around I got nothing to complain about at all. Wanted to get a bit higher on shrugs n rows but i'll take what the good Lord allows me and smile.

Back n leg feel good today , leg is sore but that's nothing new at this point, back feels aces , little pull feeling on the shrugs but i think that's just weak lower lat more than anything.

Bench - 265# - warm ups - ebx10 135x5 185x5 225x5 245x5
Work - 4x5 - 265x5 265x5 265x5 265x5
Amrap - 265x8 *rep pr

Incline Bench - 195# - 3xamrap - 10 - 10 - 8 - add 5#

JM Press - 190# - 3xamrap - 10 - 8 - 7+1

Shrugs - progressive 5x5 - 135x5 185x5 225x5 275x5 315x5

Rows - 155# - 3xamrap - 10 - 8 - 7

Curls - ez bar - 85# - 3xamrap - 10 - 8 - 6

Chinups - band assist - 3xamrap - 11 - 10 - 9

Band Pulldown/Apart - 4xamrap looped choked red mini - 22 - 20 - 15 - 12

Abs - 4x30 - 30 bent leg lifts - 30 rev crunches - 30 bl - 30 rc

 

[Yano]

Nov 29 '23 Yanopertrophy
Back/Leg Rehab
198.7 body weight
1247 cals headed to 2500
30 min cardio - 15 morn - 15 night

Today SUCKED !! :ROFLMAO: SUCKED !! I tell ya. Had all these grand plans for adding some weight , added a couple of lifts to the list give a try out I need to add in for accessories.

Legs been tight since Mondays work and just hasn't healed up at all by the feel of it. Just no drive through it at all , knots up and cramps all along the ham and adductor.

Pisses me off but i have let this heal for a while. Feel like every day i'm getting farther away from pulling heavy ever again.

So todays just stretching and deloading basically.

Stretches -
Knees to chest - 5x20 count hold
Pelvic Raise - 4x20
Pelvic Tilt - 4x20
Lower Back Rotation - 5x5 count hold
Knee Rotation - 5x5 count hold
Dead Bugs - 4x20
Bird Dogs - 4x20
Cat Cows - 4x20

Lifts -

Deloading , legs just not having it. I put 50 on the SSB and inside of that left leg and the ham feel like its going to explode soooo thats a rack.

Abs - 4x 30 - Bent Legs - Rev Crunches - 30 bl - 30 bl - 30 rc - 30 rc

 

[Yano]

Nov 29th '23 Yanopertrophy
Upper
196.8 bodyweight
1743 cals headed to 2500
30 min cardio - 15 morning - 15 night

Damn good day today , switched up a few things had some fun with some heavier weight and got in some solid work.

Plenty of hate in the tank , good focus , good intensity. Spot fucking on.

Bench - switched these up today and climbed up in weight a bit to see where we ended up.
Warm ups - ebx10 135x5 185x5 225x5 245x5
Work - 265x5 275x3 285x2 295x1- pulled micros added chain - 315x1 - more chain - 335x1*pr since meet



Close Grip Bench - 195# 3xamrap - 10 - 8 - 5+1

Incline Bench - 195# 3xamrap - 10 - 6+2 - 5+2

Shrugs - 4x5 - 1xamrap - 135x5 185x5 225x5 275x5 315x5 - amrap - 335x3

OHP - not really supposed to be doing over head shit according to the Doc but I got to start somewhere so we start light and see what happens
ebx10 65x10 85x10 95x10 105x8

Delt Raise - 25# 3xamrap - 10 - 8+2 - 6

Curls - long bar - 85# 3xamrap - 10 - 7+1 - 6

Chin ups - band assist - 3xamrap - 8 - 7 - 6

Band Pulldown/Apart - 4xamrap - 22 - 20 - 20 - 18

Abs - Bent Leg Lifts / Rev Crunches - 4x30 - 30rc - 30bl - 30rc - 30bl

 

[Yano]

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