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

[Yano]

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.

Oh I am far from 15% haaaahah like 25% maybe I've never been a bb , lifted for track n field and football , then got into pl , I aint never been pretty.

Thanks man , and thanks for the tips , I'm not opposed to a poptart i do like me some apple pie filling and pumpkin pie works good too , sweet tatos we got right in the cabinet. With the grand kids around theres always bananas apples raisins for quick carbs n sugar too.

 

[Yano]

Jan 26 '24 Yanopertrophy
Lower
205.7 body weight
1380 cals headed to 2700
45 min cardio - 3 / 15 min sessions

WOOOOOOOOOO!! ,,, that about sums it up.

Great focus and intensity today , head was where it should of been. Cut down the volume today so I could bring the weight up on the bar for some good singles and it all went well.

Finally back to where we were pre injury , I feel smashed today body n cns , but i don't feel hurt or beat up if that makes sense to any one , just a good heavy work day.

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

Lifts -
Deadz - warm up to singles - infinity and beyond
Warm ups rolled right into work no stop or seperation really
ebx5 135x5 225x5 315x4 405x3 455x2 495x1 545x1*pre injury pr ,, were back home


Skwatz - high box build up and singles
ebx5 150x5 240x4 330x3 420x2 445x1 470x1 475*1 new pro post injury no video ol lady was up with the kids by now

RDL - #275 3xamrap - 10 - 8+1+1 - 7+1+1+1

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

Pull Throughs - double looped red mini - 4x12
Abs - Bent Leg Lifts - 4x30

 

[Yano]

Jan 29 '24 Yanopertrophy
Lower
205.6 body weight
1578 cals headed to 2700 - proteins been high 240-260
30 min cardio - saved some cals so the refeed wouldn't be so high

Today was a grinder , everything felt heavy as fuck. Got in some good work , intensity was up , focus was there and I had a head n belly full of fire ,, just couldn't seem to generate any decent speed on the bar , ate into the 4x5 reps for sure.

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

Lifts -

Deadz - #455 - Heavy n slow today just a hard time getting speed on the pulls - definitely added up on the fatigue side of things.
Warm ups - ebx5 135x5 225x4 315x3 405x2
Work - #455x5x5x3+2x3+1+1
Singles/Amrap - #455 was not moving - pulled the quarters -
#405x6+1

Skwatz - #400 ssb - These moved better than the Deadz for sure.
Hip and knee love up - ebx2 150x2 240x2 330x2 380x2
Work - #400x2x2x2x2x2x2

RDL - #295 brought these up #20 - 3xamrap - 10 - 7+1 - 6

SDL - #295 brought these up #20 - 3xamrap - 8 - 5+1+1 - 5+1

Quad Ext - #145 - 3xamrap - 14 - 12 - 10
Ham Curls - #100 - 3xamrap - 8+1+1 - 6+1+1 - 6

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

 

[Yano]

Jan 30 '24 Yanopertrophy
206.7 body weight
1908 cals headed to 2700
45 min cardio - 3 / 15 min sessions

Today I switched up a few things and had some some , broke out the bands and chains but kept things progressive for the hypertrophy side of things .. I think it works that way .... For the most part i'm Hypertroretarded and learn as I go.

Fuck today was fun regardless , damn good day !! Plenty of energy , good focus , intensity was back and worked to get some speed on the bar.

Bench - bands n chains progressive speed work
20 in chains - 150 in bands dynamic - never choked the chains up so i shorted myself 20lbs never realized til i saw it on the video -
Warm up - chains ebx10 chains/mini/ebx10 chains/2xmini/ebx10
Work - 135/170x5 - 155/170x5 - 175/170x5 - 185/170x5 - 190/170x5
Singles/Amrap - 225/170x1 245/170x1 250/170x1 255/170x1
Then we went back down the ladder
225/170x3
205/170x5
185/170x4+1
135/170x4+1
My tiddies be painin me

Spoto Press - left the dynamic on 3xamrap - 135/170x8+2 - 155/170x8 - 175/170x6

Shrugs - worked up into these seeing how my hip felt - it all went well -
Work up - 135x5 225x5 315x5
Work - 365x6x5x4+1

Delts - Seated sides no support - #25 - 3xamrap - 10 - 8+1+1 - 5+2+1

Curls - elbow and bi are still spongey as fuck - feeder sets
3x10 - #30 - 10 - 10 - 10

Bent Rows - careful and slow feeders as well - 135x8 140x8 145x8

Band pull downs - triceps - double looped red mini - 4xamrap
24+1+1 - 22 - 20+1 - 16+1+1+1

Abs - 4x30 bent leg lifts

 

[genetic freak]

Nice work brother! On those days I feel a little CNS fatigue, I increase my calories by 20% for the day. Usually takes care of it. Helps prevent the CNS fatigue hangover you likely felt the next session too where everything felt heavy.

 

[Yano]

Nice work brother! On those days I feel a little CNS fatigue, I increase my calories by 20% for the day. Usually takes care of it. Helps prevent the CNS fatigue hangover you likely felt the next session too where everything felt heavy.

Just what I did hah ! I need 210 a day ive been going up to 240 to 260 .. maybe thats not 20% but its a good jump and it helps with my recovery for sure. Ive got 4 more weeks of this hypertrophy block then it will be maintenance for a while during the cruise and then its back to 4 day Conjugate , fill up my Zelda strength meter.

 

[Yano]

Last single of yesterdays band work - I forgot to choke the chains up so I shorted myself like 18-20 lbs .. didnt realize it til after I watched the playback

255 on the bar , couple tens n a five on the outside , shite angle - 170 in bands n chains - should of been 190 but im an idiot

so this totals #425 - don't count for anything being its not all plates but this would of come down and killed me last year for sure.

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[Yano]

Feb 1 '24 Yanopertrophy
Upper
205 body weight
1785 cals headed to 2700
45 min cardio - 3 / 15 min sessions

Good solid work day , upper is sore and beat up debating just working 3 days of lower next week and deloading upper , see how I feel after a few days rest.

Good focus and drive , intensity was up just fighting a sore shoulder/delt , the elbows still spongy feeling so i can't row or curl proper so the deload idea is looking pretty good.

Bench - ran 5 to singles today -
Warm up - ebx10
Work - 135x5 185x5 225x5 245x5 265x5 285x5
305x3 310x2
Singles/Amrap - 315x1 320x1 325x1

JM Press - #185 - 3xamrap - 8 - 6+1+1 - 5+1

Incline DB - #40 - 3xamrap - 20 - 18+1+1 - 15+2+1+1+1

Shrugs - #365 - 5+1+1 - 5 +1 - 5

Delts - seated - #20 - 8+1+1 - 6+1+1 - 6

Bands - double looped red mini pulldowns stiff arm -
25 - 24 - 20+1+1 - 18+1+1+1

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

 

[Yano]

Feb 2 '24 Yanopertrophy
Lower
2075 cals headed to 3000
205 body weight
45 min cardio in 3 15 min sessions

Today went good til it didn't then I got up and came upstairs.

Good focus good energy fire was burning hot for a while then the CNS took a shitter and here we are

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

Lifts -
Deads - triples down to singles -
Warm up - ebx10
Work - 135x3 225x3 315x3 405x3 455x3
Singles - 475x1 485x1 495x1

Skwatz - doubles to infinity
Doubles - 150x2 240x2 330x2 380x2 400x2
infinity - 420x1+1 430x1+1 435x1+1

RDL - bumped these up to #315 - lookin back not so bueno
Work - 315x4
Seizure

Ended up on the floor for a while , I was strapped into the bar due to my elbow.

I torqued the right arm pretty good i guess when i went over right elbow and i aren't really on speaking terms at the moment.

Scraped my leg a bit .. all in all not so bad nothings broke or that fucked up ,, just my pride n ego.

Looks like the deload starts early.

 

[Trip]

lol on the video, that getting mindset ready to go....we all do and chuckled to C

I had to remind myself to do it today cause by god it helps, lol

 

[Yano]

Feb 5 '24 Yanopertrophy
Deload lower
207 body weight
2000 cals headed to 3000
45 min cardio split 3/15 min

As hard as it was to stick to the plan that's just what we did today , deload.

Focus was there , intensity , all the good stuff just stuck with the deload instead of going full ham.

Pushed main mover a bit , couple light accessories and called it good. See if that does a body good. Grampy's a bit beat up.

Stretches -
Knees to chest 4x20 count hold
Pelvic raise 2x20
Pelvic tilt 2x20
Dead bugs 2x20
Bird dogs 2x20
Cat cows 2x20

Lifts -
Deadz - main to singles above #455
Warm up - ebx5 - 135x3 225x3 315x3 405x3
Work - #455x5x5x4+1x3+2
Extra Credit - 455x2 465x1 475x1 485x1
Back down the ladder - 475x1 455x1 405x5+1+1 and done

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

 

[Yano]

Feb 6 '24 Yanopertrophy
Upper deload
207.5 body weight
1985 cals headed to 2700
45 min cardio - 3/15 min sessions

Deload rolls on , had some fun today with main mover ,set up the bands n chains again , made sure they were choked right this time.

Good solid quick day in and out , drives there , focus , good intensity what I got to use of it with the short program. Fun day.

Bench - fun with bands n chains -
Double looped red mini's - #75 each side /2 = #150
Chains - proper height this time to clear the floor #40
Fun Time -
Warm up - ebx10 eb/2x10 135/2/chx5 185/2/chx5
Work - 205/2/chx5x5x5x5 - #395 at the top
Extra credit - 215/2/chx3 220/2/chx1+1 225/2/chx1 - #415 at the top - last rep damn near killed me what a grinder too bad the ol lady wasn't home to get it on her phone.

Standing OHP strict - #135 3xamrap - 8 - 6+1 - 4+1

Band Pull Down / Apart - choked looped red mini - 4xamrap - 28 - 25 - 20 - 16+1+1