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

[Yano]

Dec 11 '23 Yanopertrophy
Lower
197.8 bodyweight
1190 cals headed to 2700
45 min cardio - 15 morn - 15 noon - 15 night - total 15 miles

Today was right the fuck on , focus was there , drive in the lower half was on. Everything felt proper got in some good work but didnt push into full retard land too far. Slow n steady.

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

Lifts -
Squatz -
4x5 -110#
1x5 - 150#

GM -
4x5 - 150#
1x5 - 200#

Front Squat -
4x5 -150#
1x5 - 200#

Calf Raise -
3x20 - 200#

Deadz- lil different today
135x5
185x5
225x5
265x5
315x5

SDL -
5x5 - 265#

RDL -
5x5 - 265#

Quad Ext -
80x10
100x6+1
120x5+1+1

Ham Curls -
50x10
60x8+1
70x6+1

Pull Throughs - looped doubled red mini
4x10

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

 

[Yano]

Dec 12 '23 Yanopertrophy
Upper
196 bodyweight - bloat b gone
1625 cals headed to 2700
45 min cardio - 15 min morn - 15 noon - 15 night -

Today went real good fountain of youth type day when ya just want to keep pushing. Drive was up focus was there , kept the intensity up til the end .. damn good day all the way around.

Bench - 270#
Warm up - ebx10 135x5 185x5 225x5 245x5
Work - 270X5x5x5x5
Amrap - 270x5+1+1 - no rack

Incline Bench - 195# - 3xamrap - 10 -8 - 7

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

Shrugs - 5x5 - 185x5 225x5 275x5 315x5 365x3+1

Bent Rows - 155# - 3xamrap - 10 - 8 - 7+1

Curls - 85# - 3xamrap - 10 - 8 - 7+1

Delt Raises - 25# - 8 +1 - 8 - 6+1

Chinups - 5x5 - band assist - 5x5x5x5x5

Band Pulldowns - 4xamrap - 24 - 22 - 20 - 18

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

 

[Yano]

Dec 13 '23 Yanopertrophy
Lower
196.2 bodyweight
1330 cals headed to 2700
45 min cardio day - 15 morn - 15 noon - 15 night
Total distance 15 miles

Raging for revenge, with Ate by his side come hot from hell, shall in these confines with a Monarch's voice cry 'Havoc!' and let slip the dogs of war ....

RIP AND TEAR !! WOOOOOOOOOOOO!!!

Today felt great , intensity was up , anger was there , drive and a full tank of gas. I got no complaints at all.

Put some weight on the bar and had a damn good time.

Stretches -
Knees to chest 5x20 count hold
Pelvic Tilt - 4x20
Pelvic Raise - 4x20
Dead Bugs - 4x20
Bird Dogs - 4x20
Cat Cows - 4x20

Lifts
Skwatz - ass to grass no box - ssb
4x5 - 150#
1x5 - 200#

Good Mornings - ssb
4x5 - 200#
1x5 - 240#

Front Skwatz - ssb
4x5 - 200#
1x5 - 240#

Calf Raises - ssb
3x20 - 240#

Deadz - 5x5 - with chains - few singles at the end
175x5 225x5 265x5 315x5 355x5 405x1 425x1 445x1*

SDL - 5x5 - 285#

RDL - 5x5 - 285#

Quad Ext - 100# 3xamrap - 10+2+1 - 10+1+1 - 8+1+1+1+1

Ham Curl - 65# - 3xamrap - 10 - 7 - 5

Pull Throughs - looped doubled red mini - 4x12

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

 

[genetic freak]

Awesome work brother!

BTW never go full retard. Save the extra chromie for your homie.

 

[Yano]

Dec 14 '23 Yanopertrophy
Upper
196.6 body weight
1338 cals headed to 2700
45 min cardio - 15 morn - noon - night

Solid day , worked well. Good focus and energy , intensity was there. Another day of just wanting to get more n more done. See how the recovery goes. Definitely feeling like a wet dishrag after this one ,, ready for some food and a nap.

Bench - 270#
Warm up - ebx10 135x5 185x5 225x5 245x5
Work - 4x5 - 270#x5x5x5x5
Amrap - 270# - 5+2 rack 1+1

Incline Bench - 195# 3xamrap - 10 - 8+1 - 7+1+1 add 5

Spoto Press - 200# 3xamrap - 10 - 8+1 - 7+1 - add 5

Shrugs - chains - 3xamrap - 175x10 265x8 355x5

Bent Rows - 155# 3xamrap - 10 - 9 - 8 - add 5

Curls - 85# 3xamrap - 9 - 8 - 7

Delt Raise - 25# 3xamrap - 9+1 - 8+1 - 6

Chinups - band assist - 5x5

Band Tricep Pushdowns - looped choked red mini - 4xamrap
25 - 24 - 20 - 14

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

 

[Yano]

Awesome work brother!

BTW never go full retard. Save the extra chromie for your homie.

Thank ya !

Full retard is always just one click away ... WOOOOOOOOO!!!!

 

[Yano]

Dec 15 '23 Yanopertrophy
Lower
197.4 body weight
1560 cals headed to 2700
45 min cardio - 15 morn - 15 noon - 15 night

Once the pain train left the station and got up to speed shit just kept rolling .. thought I would gas out at some point for sure but the inner demons just kept packing the boiler with coal and on we went.

Great intensity today , drive focus was there. Left everything I could down there today to finish out the week , feels good like i'm finally back to myself more n more.

Have to work on splitting up lower day as the weight increases , one day squats and acc , one for deadz and acc and one general lower maybe, see how the recovery keeps going.

Stretches -
knees to chest 5x20 hold
pelvic raise - 4x20
pelvic tilt - 4x20
dead bugs - 4x20
bird dogs - 4x20
cat cows - 4x20

Lifts -
Skwatz -
Warm up - ebx10 100x5 150x5
4x5 - 240#x5x5x5x5
1x5 - 290#x5

Good Mornings -
4x5 - 240#x5x5x5x5
1x5 - 290#x5

Front Skwatz -
4x5 - 240#x5x5x5x5
1x5 - 260#x5

Calf Raises -
3x20 - 260#x20 x20 x18+1+1

Deadz -
5x5 - 135x5 225x5 275x5 315x5 365x5
3x2 - 405x2 425x2 445x2

SDL - 5x5 - 285#x5x5x5x5x5

RDL - 5x5 - 285#x5x5x5x5x5

Quad Extensions - 3xamrap - 100# - 8+1+1+1 - 6+1+1 - 5+1+1+1

Ham Curls - 3xamrap - 70# - 7+1 - 6 - 3+1+1

Pull Throughs - doubled looped red mini - 4x12

Abs - 4x30 - all bent leg lifts today x30x30x30x30

 

[Yano]

Today went well , house full for the bday party and folks showing up for Christmas week already so It was a short one today.

Hit mains a couple of general accessories and called it

Got in some decent work fast n got out and back to family. Intensity was there , focus was a bit off but all in all for what I put in I'm happy with.

Stretches -
Knees to chest 5x20 count hold
Pelvic raise 4x20
Pelvic tilt 4x20
Dead Bugs 4x20
Bird Dogs 4x20
Cat Cows 4x20

Skwatz - lil different progression on these today - ssb - ebx10 150x5 200x5 240x5 260x5 280x5 290x3 300x3 315x1*pr since injury

Deadz - lil different progression on these as well - 135x5 225x5 315x5 365x3 405x2 455x1 475x1*pr since injury

Quad Extensions - 100# 3xamrap - 10+1+1 - 8+1+1 - 5+1+1+1

Ham Curls - 70# 3xamrap - 8+1 - 6+1+1 - 5+1+1

Pull Throughs - double looped red mini - 4x12

Abs - 4x30 - 2x30 bent leg lifts - 2x30 rev crunches

 

[Yano]

Dec 19 '23 Yanopertrophy
Upper
199 bodyweight
1035 cals headed to 2700
45 min of cardio

Today was a good day , not a real strong day no big pr's or anything just a good solid motivated work day.

Everything felt good , lower back is a lil tired and sore from yesterday but not reinjured or anything just feels like it could of used an extra nights rest.

Bench - warm up - ebx10 135x5 185x5 225x5 245x5
4x5 - 270#x5x5x5x5
1xamrap - 270#x6 + 2 30 sec pause -1 + 1

Incline Bench - 200# - 3xamrap - 10 - 8 - 6+1

2 Board Press - 200# - 3xamrap - 10 - 8+1 - 5+1+1

Shrugs - still working 5x5 - 185x5 225x5 275x5 295x5 315x5 - bonus question 365x3

Bent Rows - 160# 3xamrap - 10 - 8+1+1 - 6+1+1

Delts - 25# 3xamrap - 8+2 - 8+1 - 6+1+1

Curls - ezbar - 85# 3xamrap - 9 - 8+1 - 6+1+1

Chinups - band assist - 5x5

Band pull down/apart - 4xamrap - 25 - 22 - 20 - 18

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

 

[Yano]

Dec 20 '23
197.5 body weight
1445 cals headed to 2700
45 min cardio

Two hours of AMRAP HELL WOOOOOOO!!!!

Holy shit today was a corker I ain't gonna lie , Grampy might of second guessed himself once or twice today but we got it all in and done.

Swapped schemes today just to see if we could handle a full lower hypertrophy day ,, the quick answer is ,, not yet. Long answer , I got way more done than I thought I felt I could and that makes me mighty fucking happy on the inside.

Box (bench) Skwatz - ebx10 - 150x5 200x5 240x5 290x5 330x5 380x2 420x1* pr since injury
420x1 - nice n controlled

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Watch "410928032_7323583974343097_1675887028238740758_n" on Streamable.

Good Mornings - 210# - 3xamrap - 10 - 8 - 6+1

Front Skwatz - 165# 3xamrap - 10 - 9 +1 - 8+1

Zerchers - 140# 3xamrap - 10 - 8+1+1 - 6+1+1

Calf Raises - 280# 3xamrap - 20 - 17 - 14+1+1

Deadz - 135x5 225x5 315x5 365x5 405x3+1+1

RDL - 205# 3xamrap - 10 - 8+1+1 - 6+1+1+1

SDL - 205# 3xamrap - 8+1 - 6+1+1 - 5+1+1

Quad Ext - 105# 3xamrap - 8+1+1+1+1 - 6+1+1+1 - 5+1+1+1

Ham Curls - 75# 3xamrap - 9+1 - 5+3 - 4+1

Pull throughs - looped red mini - 4x12

Abs - 4x30 - 30x2 bent leg lifts 30x2 rev crunches

 

[Yano]

Dec 21 '23 Yanopertrophy
Upper
197.6 bodyweight
1359 cals headed to 2700
45 min cardio

All in all looking back on the page it wasnt that bad a day. While it was going on it felt like weak ass shit hahaahah.

Went up on most things a hair today , main mover hit me like a ton of bricks today. Strength was there then ,, it wasnt poof.

Still got in some good work , hit some nice reps , focus n drive were in place , intensity kept coming up so I got nothing to complain about.

Bench - 275# - this felt like a house today
4x5 - 5 - 5 - 4 - 3
1xamrap - 2+2+1

Incline Bench - 205# 3xamrap - 10 - 6+1 - 5+1

Spoto Press - 205# - 3xamrap - 8+1+1 - 7+1 - 6+1

Shrugs - 315# - 3xamrap - 6+1 - 5+1 - 4+1

Bent Row - 175# - 3xamrap - 10 - 8+1 - 7+1+1 - add 5

Delt Raise - 25# - 3xamrap - 10 - 8 - 5+1

Ez Bar Curl - 85# - 3xamrap - 10 - 8 - 5+1

Band - pull apart/down - 4xamrap - 25 - 22 - 20+1 - 18+1+1

Abs - 4x30 - 2x30 bent leg lifts - 2x30 rev crunches

 

[genetic freak]

I had a day like that today. Everything felt great, until it didn't. It was like, man this feels light as hell, it is going to be a good day. All of the sudden, I was like, fuck everything feels heavy now.

Way to stick with it brother.