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

[Yano]

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.

I think we all have days like that from time to time , those are the ones that separate the mice from the men. Most give up , we just keep on grinding.

Way to stick in there man I know how it can be as we get older , at 55 I wonder why i didnt pick a cooler midlife crisis ,,, hookers blow , a ferrari ... noooo I gota be a powerlifter .. wtf lolol

 

[Yano]

Dec 22 '23 Yanopertrophy
Lower
197.4 bodyweight
1460 cals headed to 2700
45 min cardio

WOOOOOOOOO! what a fucking workout. You can stick a fork in Grampy cus he is fucking done.

Growing into the increased volume slowly , great day , great intensity , focus was there belly full of hate n fire , two steps from full blown serial killer down there today ,, it was fucking awesome.

Got some more weight on the bar , got a few more reps in. I got no complaints.

Skwatz - ebx10 150x5 200x5 240x5 290x5 - added chains - 330x5 350x5 370x5

Good Mornings - 3xamrap - 215# - 8+2 - 8+1 - 6+2

Front Skwatz - 3xamrap - 170# - 10 - 8+2 - 6+1+1

Zerchers - 3xamrap - 145# - 10 - 8+2 - 6+1+1

Standing Calf Raise - ssb on shoulders - 280# - 3xamrap - 18+2 - 16+1+1 - 12+1+1+1

Deadz - 135x5 225x5 315x5 365x5 405x5

SDL - 3xamrap - 205# - 8+2 - 8 - 6+2

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

Quad Ext - 3xamrap - 110# - 8+1+1+1+1 - 6+1+1+1 - 5+1+1+1

Ham Curl - 3xamrap - 75# - 8 - 4+2 - 4+1

Pull Throughs - looped doubled red mini - 4x12

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

 

[Yano]

Dec 26 '23 Yanopertrophy
Lower
200 body weight
1320 cals headed to 2700
45 min cardio

Today was a damn good day , good focus good intensity , ran hard until we were out of gas let it coast to a halt.

Definitely going to have to do a 2 day lower to keep the intensity up , I noticed it last week and again today for sure.

Break it up into one day of squats and acc and deadz and acc and the general lower lik i had been planning.

I can tell I'm at the edge of my recovery so pushing n pushing past here is only going to cost me in the long run.

Learn to train smarter not harder - Louie Simmons

Skwatz - these went real well today -
Warm up - ebx10 150x5 200x5 240x5
Work - 290x5x5x5x5
Amrap - 330x4+1
Extra Credit Bonus Questions - 380x2 - 400x1*pr since injury - 5# from my opener so were on point.

Good Morning - 220# 3xamrap - 8+2 - 6+1 - 5+1

Front Skwat - 175# 3xamrap - 10 - 8+2 - 8

Zercher - 150# 3xamrap - 10 - 8 - 5+2

Standing Calf Raise - 290# 3xamrap - 20 - 15+2 - 14+1+1

Deadz - 135x5 - 225x5 - 315x5 - 365x5 - 405x5 - 455x1x1 475xfail - grinder to mid shin just wasn't going to take a chance and set it down ... baby steps.

RDL+SDL - moved to new lower day for dead acc

Quad Ext - 115# 3xamrap - 8+2 - 6+1+1+1 - 5+1+1+1

Ham Curl - 80# 3xamrap - 8 - 6 - 4 +1+1

Pull Throughs - double looped red mini - 4x12

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

 

[Yano]

Dec 27 '23 Yanopertrophy
Upper
199.6 bodyweight
1420 cals headed to 2700
45 min cardio = 15 miles stationary bike

Today felt like everything weighed 10 times what it should , just a grinder of a work out but looking back at the numbers it wasn't too bad at all.

Intensity was there , good focus , belly full of hate n fire wasnt all that bad once it was on paper.

Bench - warm up - ebx10 135x5 185x5 225x5 250x5
Work - 275#x5x5x3+1+1x2+1+1+1
Amrap - 275# - 2 -1 -1 -1

Incline bench - 205# 3xamrap - 7+2 - 6+1 - 5+1

Spoto Press - 205# 3xamrap - 8+2 - 6+1 - 5

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

Bent Rows - 180# 3xamrap - 8+2 - 8 - 7+1

Delts - 25# 3xamrap - 10 - 8+2 - 6+2

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

Chinups - band assist - 5x5

Band Pulldown/Apart - looped choked red mini - 4xamrap - 25 - 20+2 - 16+2 - 14+2

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

 

[Yano]

Dec 28 '23 Yanopertrophy
Lower
199.7 bodyweight
1218 cals headed to 2700
45 min cardio

In the words of that great American Ric Flair - WOOOOOOO!

Today kicked ass. Good focus , good intensity , drive was on point. Train kept a rollin.

Swapped out the main today and juggled some things around as we split up skwatz and deadz , damn good day.

Stretches -
Knees to chest - 5x20 count hold
Pelvic Raise - 4x20
Pelvic Tilts - 4x20
Lower back rotation - 5x5 count hold

Lifts -
Deadz - Went for the 5x5 today and some extra credit , see how the shoe fitz.
Warm up - ebx10 135x5 225x5 275x5
Work - 320# x5x5x5x5
Extra Credit - Added the 40 in chains - 360+40x5 - 365+40x3 - 405+40x1 - 425+40x1 - 455+40x1*pr since injury opener at the top


Box Squats - ssb - Trend used to tell me all you need is just a set or two of singles after mains so were going to try and swap out a couple sets of six and use our main as an acc 320#x6x6

RDL - 210# 3xamrap - 10 - 8+1+1 - 8

SDL - 210# 3xamrap - 10 - 8 - 6+1+1

Zerchers - 155# 3xamrap - 10 - 8 - 7+1

Quad Extensions - 115# 3xamrap - 15 - 10+1+1+1 - 9+1+1+1

Ham Curls - 90# 3xamrap - 7+1 - 6+1 - 4+1+1

Pull Throughs - choked doubled red mini - 4x12

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

 

[Yano]

Dec 29 '23 Yanopertrophy
Upper
199 body weight
1790 cals headed to 2700
45 min cardio

Today was a solid day , started out with everything feeling heavy as a house but smoothed out fast as the fire started to grow in the forge.

Drive was there , focus came around as the intensity level turned from babysitter to weightlifter and it all ended up going well.

Bench - Warm up - ebx10 135x5 185x5 225x5 245x5
Work - 275#x5x5x5x4+1
Amrap - 275#x4+1

Incline DB - lack of micros make for high reps - 40# 4xamrap - 20 - 18+1+1 - 17+1+1 - 16.5 (y) didn't hit myself in the face

2 Board Press - 205# - 3xamrap - 10 - 7 - 7 racked + 1

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

Bent Row - 180# 3xamrap - 8+2 - 8 - 7

Delt Raise - 25# 3xamrap - front delt - 9+1 - 8 - 6 +1
Side delt - same weight - 8 - 7+1 - 6

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

Band Assist Chins - added a rep n set - 6x6

Band Pull Aparts - for rear delt - looped choked red mini - 4xamrap - 25 - 23 - 20 - 16

Abs - 2x30 reverse crunches 2x30 bent leg lift

 

[Yano]

Jan 1 '24 Yanopertrophy
Lower bum knee n all
199.6 bodyweight
1080 cals headed to 2700
30 min cardio , knees not happy at all

Ok the cliff notes on the left knee for those that missed the live action. Playing with the dog , slipped in the yard , over extended it or some shit its all puffed up but there's no real pain anywhere ,, like jamming a finger on a pass playing basketball feeling , hard to bend , like its got a pump all its own.

Dug out the Aces and wrapped up tight , preloaded the Ibuprofen and Tylenol and got to work.

It all went well to be honest , I got zero complaints other than pulling zerchers and quads n hams off the list , the knee had had enough by that point.

Got some more reps , at higher weight , couple lifts get to bump up ,, real good shit all around.

Deadz - Warm up - ebx10 135x5 185x5
Work - 225x5 275x5 315x5 365x5 385x5 405x5 425x3 445x2 465x1

Box Squat - SSB - 330x6 - 330x6

RDL - 210# 3xamrap - 10 - 10 - 10 - + 5#

SDL - 210# 3xamrap - 10 - 10 - 8+2 - +5#

Pull Throughs - 4x12 - double looped red mini

Abs - 4x30 bent leg lifts

 

[Yano]

Jan 2 '24 Yanopertrophy
Upper - short day
200.1 body weight
1478 cals headed to 2700
45 min cardio

Today was good while it lasted , short day today. I took over chief cook n bottle wash duty while the ol lady had to run to one of the kids houses to pick something they forgot when they got dropped off so its Grampy vs the rugrats and right now they are winning haahah.

Bench - 275# - not a real strong showing but its in the book
Warm ups - ebx10 135x5 185x5 225x5 245x5
Work - 275#x5x5x5x4+1
Amrap - 2+1+1+1

3 board press - 205# - 3x amrap - 10 - 8 + 2 - 8+1+1

DB Press - 40# need micros 4x amrap- 20 - 18+2 - 17+1 - 15+1+1

Chins - band assist - 6x6

Bands - looped choked red mini - pull down aparts - 25 - 22 - 20+1+1 17

Abs - 4x30 bent leg lifts

 

[Yano]

Jan 4 '24 Yanopertrophy
Upper
200.4
1593 cals headed to 2700
45 min cardio - 3 15 min sessions

Good focus , good intensity , head was screwed on tight. I got no complaints.

Had some fun today just to switch things up.

Death by Bench Press -
I thought I was going to be pressed for time and didnt wanna have to swap a lot around and wanted to get in some dynamic work , it's been a while and I miss my bands n chains.

Warm up - mini band pull aparts , stretches x10 ebx10
Work - Bar - 80# bands - 135/80x5 185/80x5 225/80x5 245/80x5x5x5x5
- add chains - 245/80/40x3+1+1
- Pulled chains - ran this til i couldn't hit 5 reps
Spoto - 245/80x5x5x5x5
1 Board - 245/80x5x5x5x5
2 Board - 245/80x5x5x5x5
3 Board - 245/80x5x5x5x4+1
4 Board - 245/80x5x5x5x3+1+1
- Pulled Bands -
amrap - 245# - 6 - 4+1 - 2+1 rack +1 damn near died haaha.

Incline DB - 40# - accepting micro donations - 20+2+1 - 18+2+1 - 16+1+1+1 - 12+1

Shrugs with a twist - wanted to try something different -
chained 2 45's using chain for the handle -
90# in each hand plate shrugs - 15 - 12+2 - 12+1+1 - 9+1+1

Rows - 180# - 10 - 8 - 6+1

Curls - ez bar - 85# - 10 - 8 - 6+1

Delts - 25# - 10 - 8+1 - 6

Chinups - 6x6

Band pull down aparts - looped choked red mini - 25 - 23 - 18+1 +1 - 15+1

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

 

[genetic freak]

Good work brother! Mad respect for squatting with the bum knee. I couldn't do it. Probably would have stuck to hacks or leg press. Haha.

 

[Yano]

Good work brother! Mad respect for squatting with the bum knee. I couldn't do it. Probably would have stuck to hacks or leg press. Haha.

I work out at home so its some form of squats or hard cheese. I would love to try a few of those fancy machines.

Shit I forgot to post up the 3'rds work out ...

 

[Yano]

Wednesdays work out.

Jan 3 '24 Yanopertrophy
Lower
200 body weight
1235 cals headed to 2700
45 min cardio - 3/15 min sessions

WOOOOOOOOOOOO! Today rocked

I cant put it any other way , shit just clicked. One of those days where your smashed at the end of it all but are so jacked up mentally you wanna do it all over again.

Focus was up , intensity was there , belly full of hate , demons screaming in my ears... sometimes ,, Hell ain't a bad place to be.

Knee has more mobility today , less creaky feeling. It was not happy with attempting quads n hams today at the end so I scratched those off the list.

Skwatz - 5x5 and then some -
Warm up - ebx10 150x5 200x5 250x5
Work - 290x5x5x5x5
1x5 heavy - 330x5
Extra - 380x3 400x2 420x1

Deadz - 2x6 - 75% current 1rm - 375x6x6

Good Mornings - 220# 3xamrap - 10 - 8+2 - 8+1+1 - add 5#

Front Skwat - 175# 3xamrap - 10 - 10 - 10 - add 5#

Zercher - 155# 3xamrap - 10 - 10 - 9+1 - add 5#

Calf Raise - standing ssb - 300# 3xamrap - 18+2 - 16+1+1 - 15+1+1+1

Quad ext - knee said fuck you on the first rep not this session
Ham Curls - nope

Pull Throughs - red double looped mini - 4x12

Abs - 4x30 bent leg lifts