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

[Yano]

Jan 15 '24 Yanopertrophy
Lower
205 bodyweight
1480 cals headed to 2700
45 min cardio - 3 15 minute sessions

Damn good day today not a real strong day but a damn good one, solid work , good intensity good focus. Everything came together real well , I got no complaints.

Deads - first work at #430 , felt real good take a few weeks to move past this for sure.
Warm up - ebx10 135x3 225x3 315x3 405x3
Work - 4x5 - #430x5x5x3x1
*gassed on the 4x5 no amrap or singles today

Box Squat - low box
Hip n knee love - 150x2 240x2 330x2
Work - 360x6x6

RDL - #245 3xamrap - 10 - 10 - 8

SDL - #245 3xamrap - 10 - 8+1+1 - 8

Quad Ext - #125 3xamrap - 15 - 10+1+1 - 8+1+1 - add 5#
Ham Curl - #90 3xamrap - 10 - 9+1 - 8+1+1

Pull Through - double looped red mini - 4x12
Abs - 4x30 bent leg lifts

 

[Yano]

Jan 16 '24 Yanopertrophy
Upper
210 body weight
1480 cals headed to 2700
45 min cardio - 3 / 15 min sessions

OK first things first big jump in weight - due to constant breakdowns in the machine and fatigue on the system I brought up my cals to 300 above my maintenance for fri , sat and sun - that was 3600 ..omfg ,, it was miserable 2 solid days of hiccups

Bloated , swole and feeling fat as a christmas goose I am.

Solid work today , elbow and bicep attachment is still a bit punky from friday trying to curl anything so I opted out of any pulling type shit just to keep from fucking it up further with bad form or stupidity.

Good focus , good intensity , everything felt heavy as a house but all in all lookin back at it , not a bad bit of work.

Bench - #280
Warmups - ebx10 135x5 185x5 225x5
Work - 4x5 - #280 - 5x5x5x5
Amrap - 2 + 1 + 1

Spoto Press - #210 3xamrap - 10 - 8+1+1 - 7+1+1+1 - add #5

Shrugs - built up to working weight just to see how the elbow was feeling on these
135x10 - 225x10 - 315x6+1 - 5+1 - 5

Delt Raise -
Side Delt #20 3xamrap - 10 - 10 - 8+1+1 - back to 25's
Front Delt #20 3xamrap - 10 - 10 - 7+1+1+1 - back to 25's

Bands - pull down / apart - double looped red mini -
4xamrap - 25 - 25 - 20 - 18

Abs - 4x30 bent leg lifts

 

[Yano]

Wednesday Jan 17 '24 Yanopertrophy
Lower
207.5 bodyweight
1975 cals headed to 2700
45 min cardio - 3 / 15 min sessions

HULK SMASH !! , that about sums up today.

Everything felt good , weight went on the bar on almost every lift from beginning to end. Focus was up , intensity was there , head full of hate , fuck it all felt fantastic.

The refeed back above maintenance for a few days really did the trick , I feel good , sore n smashed from the work out but all around good.

Stretching / Warm up -
Plowing n shoveling x an hour or so

Lifts -
Skwatz - #360+ with ssb
Warm ups - ebx10 150x5 240x5 330x5
Work 4x5 #360x5x5x5x5
Amrap - added #20 - #380x5
Singles - 420x1 450x1 470x1

Deadz - Deuces up to working weight then some singles
Build up - 135x2 225x2 315x2 405x2
Working singles - 6x1 - #430x1x1x1x1x1x1

Good Mornings - #235 ssb - 3xamrap - 10 - 10 - 8+1+1 add 10#

Front Squats - #200 ssb - 3xamrap - 10 - 9+1 - 8+1+1 add #10

Zercher - #185 ssb - 3xamrap - 8+1+1 - 7+1 - 5+1

Calf Raise #330 ssb - 3xamrap - 20 - 15+1+1 - 15 add 20#

Quad Extensions - 3xamrap - 135x10 - 145x8 - 150x6+1+1
Ham Curls - #100 - 3xamrap - 10 - 8+2 - 6+1

Pull Throughs - double looped red mini - 4x12
Abs - 2x30 reverse crunches 2x30 bent leg lifts

 

[Yano]

Jan 18 '24 Yanopertrophy
Upper
207 bodyweight
1877 cals headed to 2700
45 min cardio - 3 15 minute sessions

Today went well , not a big strong day but a good work day nonetheless. Good drive and intensity focus came after a few sets and we got down to work proper. All in all , 8 out of 10 stars. Would of liked to get a full 5x5 in for main mover but patience ain't just a girls name , it will come.

Gettting past 280 is going to be a grind. WOOOOO!!!
Bench - #280
Warm ups - ebx10 135x5 185x5 225x5 275x5
Work - #280x5x5x3+2x2+1+1+1
Amrap/Singles - #280x1x1x1x1x1
Got all 25 reps in , but it sure wasn't pretty , soon enough.

Incline DB - #40 lacking micros - 4x amrap - 20 - 18+1+1 - 17+1+1+1 - 15+1

Shrugs - #315 made some rep progress - 8 - 7+1 - 6+1

Delts - left delt was not taking 25's which sucks cus that's where I should of been today - goin to 25 halves my rom
Side #20 - 10 - 9+1 - 8+1+1
Front #20 - 10 - 10 - 10

Curls - elbow n bi on the right side are still punky so feeder sets with dbs today just to get the rust off it and some blood in there
#25 - 3x - 10 - 10 - 10

OHP - ok remember the Dr telling me no more over head pressing ? ,, yeah well he can eat a bag of dicks with whip cream ... tired of feeling like i'm missing out on half my upper body sooooo ,, started off light in sets of 5 just to see where this takes us ...
ebx10 - 90x5 - 115x5 - 135x5 - 145x5*these were work but were done strict standing no legs - so we have an opener

Band Pull aparts - arm slight bend for rear delts -
looped red mini - 4xamrap - 20 - 20 - 17+1 - 14

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

 

[Yano]

Fri Jan 19 '24 Yanopertrophy
short heavy lower
207.2 bodyweight
1338 cals headed to 2700
45 min cardio - 3 - 15 minute sessions

Today was simple short and heavy like that girl we all dated in 7th grade ... remember Janice ?

Got limbered up everything felt good so we broke down into some triples n singles for mains and had fun with it.

Hip got a little stressed out and following with our mantra of stimulate not annihilate we played it a bit safe n shortened the day.

Got in some real good work this week a good amount of weight added to several lifts , no need to play hero and fuck something up that's already tired .... huh ? who said that ?

Stretches -
Knees to chest 4x20 count hold
Pelvic Tilt 2x20
Pelvic Raise 2x20
Dead Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20

Deadz - To infinity and beyond ... aka triples down to singles - not really any warm ups or work I just started pulling and kept going -
ebx5 - 135x3 225x3 315x3 405x3 455x2 475x1 495x1 515x1*pr since injury - this puts us only 30 shy of preinjury pr and 90 short of lifetime pr pre-stroke ... oy vey the long and winding road.



Skwatz - #380
Hip n knee love - 150x5 240x5 330x5
Work - #380x2x2x2x2x2x2

Quad Ext - #150 -3xamrap - 10 - 8+1+1 - 7+1+1+1 - add #10
Ham Curls - #100 - 3xamrap - 10 - 8+1+1 - 6

Pull Throughs - double looped red mini - 4x12
Abs - 4x30 reverse crunches

 

[monsoon]

Nice pulls.

 

[Yano]

Nice pulls.

Thank ya Sir !!

 

[Yano]

Jan 22 '24 Yanopertrophy
Lower
206.3 bodyweight
1405 cals headed to 2700
45 min cardio - 3 - 15 minute sessions

Today was a damn good day. Bumped up weight on the bar all around and I got no complaints. Maybe a bit too big a bite on mains but it won't take long to get right.

Good drive n focus , strength was there , intensity felt proper. WOOOOOOOO!!!!

Deads - bumped from 430 to 455 to push it. Be here for a while.
Warm up - ebx10 135x3 225x3 315x3 405x5
Work #455x5x4x3x3 - Gawd Damn !
Amrap / Singles - #455x2 465x1 475x1 485x1 495xfail

High Box Skwat - #380
Love up - 150x2 240x2 330x2
Work 6x2 - #380x2x2x2x2x2x2

RDL - #275 3xamrap - 10 - 8+2 - 6+1+1

SDL - #275 - 3xamrap - 8 - 7+1 - 6+1

Quad Ext - #145 3xamrap - 10 - 8+1+1 - 6+1+1+1+1
Ham Curls - #100 3xamrap - 8 - 7+1 - 6+1

Pull Throughs - 4x12 - double looped red mini
Abs - 4x30 bent leg lifts

 

[Yano]

Jan 23 '24 Yanopertrophy
Upper
208 bodyweight
2090 heading to 2700
45 min cardio - 3 / 15 minute sessions

Today was ok not a real strong day by any means but a good work day all the same. Intensity was there but getting my drive to kick in today was hard at first.

Opening sets moved like shit but things got better over time. No complaints to speak of or aches n pains , just solid work.

Bench - #280
Warm up - ebx10 135x5 185x5 225x5
Work - #280x5x4x3+2x3+1+1
Amrap/Singles - #280x2 - 285x1 - 290X1 - 295x1 - 300x1

Incline Bench - #210 - 3xamrap - 7+1 - 5+1+1 - 5

Inc DB's - #40 lacking micros 3xamrap - 20 - 20 - 17+1+1+1

Delt Raise - #20
Front 3xamrap - 10 - 10 - 7+1+1
Side 3xamrap - 8+1+1 - 8 - 6+1

Shrugs - 2x2xamrapx5 - lemme splain - 2 sets with 315 felt good , added the quarters hit 2 more sets of 5
#315 2xamrap - 6+1+1 - 5+1
#365 2xamrap - 5 - 4+1

Curls - right elbow is still punky as a 100 year old wet piece of pine , just some thing it does not want to do yet - feeder sets just to get some blood in there and get the rust off
#25 3x10 - 10 - 10 - 10

Band Pull aparts - Slight bend in a stiff arm for rear delts
Choked looped red mini - 4xamrap - 20 - 20 - 16 - 12+1

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

 

[Yano]

Jan 24 '24 Yanopertrophy
Lower
207.8 bodyweight
1605 cals headed to 2700
45 min cardio - 3 / 15 min sessions

Today was a good one , lower is definitely coming along strong now that everything is healed up for the most part.

Good focus today , drive was there , intensity was up. Got to stack some weight on the bar today for accessories just to push things.

Stretches -
Knees to chest 4x20 count hold
Pelvic Raise 2x20
Pelvic Tilt 2x20
Dead Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20

Lifts -
Skwats - #380
Warm ups - ebx10 150x5 240x5 330x5
Work - #380x5x5x5x5
Amrap/Singles - triples down - 390x3 400x2 410x1 420x2 430x3

Deadz - #455 -
6 singles at the new working weight
135x1 - 225x1 - 315x1 - 405x1 - 455x1x1x1x1x1x1

Good Mornings - bumped up to #290 for working sets
3xamrap - 7 - 6 - 5+1

Front Skwatz - bumped up to #225 for working sets
3xamrap - 10 - 9+1 - 8

Zercher - bumped up to #205 for working sets
3xamrap - 8 - 6+1+1 - 5+1+1

Calf Raise - #380 - ssb 3xamrap - 16+1+1 - 14+1 - 12+1+1+1

Pull Throughs - doubled looped red mini - 4x12
Abs - 4x30 - 2x30 bent leg lifts - 2x30 reverse crunches

 

[Yano]

Jan 25 '24 Yanopertrophy
Upper
206.3 bodyweight
1530 cals headed to 2700
45 min cardio - 3 / 15 min sessions

Today was a good work day , made a bit of progress on the main mover for rep and set work and added a bit to the accessories so i'm all smiles.

Focus was up , head n belly fulla hate , intensity was there once we got the locks off the cage and let that thing that lives in the dark out ... I got no complaints.

Worked the right elbow/bi a bit more today , it's starting to feel better, got in some light row work .. so far so good.

Bench - #280
Warmup - ebx10 135x5 185x5 225x5
Work - 280x5x5x4x4x2
Amrap/Singles - 285x3 290x2 295x1

Spoto Press - #225 3xamrap - 8 - 6+1 - 5+1+1

Incline DB - #40 - taking donations for micros
3xamrap - 20 - 18+1+1 - 16+1+1+1+1

Shrugs - we had some fun today TEE HEE
#365 - 3xamrap - 5+2 - 5+1 - 4+1
#405 - amrap - 3 - 2ish - second one was like half rom

Supported Rows - light work to test the right elbow went ok
#135 - 8 - 8 - 8

DB Curls - feeders for the right arm basically added 5
#30 - 8 - 8 - 8

Delts -
Front - 20# 3xamrap - 10 - 8+2 - 6+1+1
Side - 20# 3xamrap - 8+2 - 7+1+1 - 6+2 pause +1+1

Band Pull Apart - slightly bent arm for rear delts - looped choked red mini
4xamrap - 24 - 22+1+1 - 20 - 16+2+1+1

Abs - Bent Leg Lifts - 4x30

 

[genetic freak]

Nice work brother!

Next time you want to bring the calories up, I would suggest doing one high day vice 3 days slightly above maintenance. On the high day, keep the diet the same, but add in 300-500 grams of carbs for glycogen replenishment. Almost guaranteed not to end up bloated and watery, if you are leaner than 15% BF. You will be really tired though.

I usually just eat a box of Mike and Ikes (100 grams of carbs), a can of Great Value Apple Pie Filling (168 grams of carbs) and some sweat potato or bananas for the extra carbs. I used to eat Grape Nuts until it sent my hematocrit/red blood cell count sky high. Way too much iron in Grape Nuts.