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

Yano

Yano

VIP Member
Sep 18, 2022
684
583
March 20 '24 Conjugate
Max Upper
209.2 bodyweight
1385 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each

Today was ok , nothing to wooo hoo about but not a bad day work wise I reckon.

I would of liked to get a bit higher on main mover but lookin back I got a lil fluff happy on the low end and that ended up costing me on the top i'm sure.

Intensity was up , drive was there , decent focus. Not too shabby a bday work out at all.

Flat Bench - triples to 1rm -
Warm up - ebx5 135x3 added chains - 175x3 pulled chains 185x3 added chains 205x3 pulled chains 225x3 added chains 265x3 pulled chains for straight weight -
Work - 265x3 285x3 295x2 305x1 315x1 320x1 325x1

Incline DB - #40 3xamrap - 22 - 20+1 - 18+1+1

Spoto Press - #235 3xamrap - 8 - 6+2 - 5+1 - add #5

Bent Row - #165 3xamrap - 8+1 - 7+1 - 7 - add #5

Delt Raises
Front #30 3xamrap - 12 - 10+1 - 8
Side #25 - 3xamrap - 10+1+1 - 8 - 6
Band Press down - for Tricep - double looped red mini - 30 - 25 - 20 pause 5 - 18+1+1

Abs - Bent Leg Lifts - 4x30
 
Yano

Yano

VIP Member
Sep 18, 2022
684
583
March 22 '24 Conjugate
Dynamic Lower DELOAD
209.2 bodyweight
1590 cals headed to 2700
45 min cardio - 3 sessions 20 min each , 5 miles each run - slowed the pace a bit due to the hip , but kept distance.

What can I say , i'm getting old i guess , used to go months at a time and laugh at folks that needed to schedule deloads ... well , shit aint like that no more.

Ol lady and I got a bit too freaky last night for way too long , I kept screaming for more lube but she told me it was only for good girls and just kept going .. the horror.... the horror.


But seriously , my hip girdle and SI on the right side are torn up. Even after a hot soak , the massage gun , ibuprofen and my own gentle words of encouragement about the entire situation .. no dice.

Got in some stretches and that's about it.

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

Main Mover - Deadz - after the stetches I set up for pulling to see how it all felt any way - 135 was ok - 225 I had to pull slow to keep from feeling the yank in my hip so I called it there cus i know bulling my way through it , is just going to fuck me up.

An without putting speed on the bar , dynamic day is pretty pointless ...

GHR - 4x15 - raised the bench up on some 6x6 and got to work on these

Pull Throughs - 4x15 - single red mini loop - light stuff more like flossing and just getting blood in there for a pump than actual work.

Abs - Bent Leg Lifts 4x30
 
Yano

Yano

VIP Member
Sep 18, 2022
684
583
March 23 '24 Conjugate
Dynamic Upper
209.6 bodyweight
1901 cals headed to 2500
45 min cardio - 3 /15 sessions - 5 miles each

Today was a good solid upper day for dynamic work , main mover flew , accessories all had good intensity , strength was ok , I got nothing to complain about.

Shoulder is still a bit spongy but I'm starting to think that's just becoming a way of life at this point , its hard to remember the last time it didn't ache or hurt a bit. To the victor goes the spoils. Elbow/bi on the right side is feeling a lot more stable so I got that goin for me , which is nice.

Bench - 5x5 - 55% of 1rm 25% dynamic tension - 196 +89 = 285 - rounded to 200 +90ish with bands n chain.
Warm up - ebx10 eb/4x5 135/4bands- 2 chainsx5 185/4/2x5
Work - 200/4/2x5x5x5x5x5

Incline DB - #40 3xamrap - 23 - 20+2 - 15+2+2+1

JM Press - #185 3xamrap - 8 - 6+2 - 6

Bent Row - #165 3xamrap - 9 - 7+1 - 6+2+1 - add #5

Delts - #25 3xamrap - side - 10 - 8+2 - 6+2+1
front - #30 3xamrap - 10 - 10 - 8+2 - add #5 if the handles hold

Curls - ez bar - #75 3xamrap - 7+1- 8 - 6+1+1

Bands - Pull aparts/down - 4xarmap - 25 - 20 - 22+3 - 18+2+2

Abs - Bent Leg Lifts 2x30
reverse crunches - 2x30
 
Yano

Yano

VIP Member
Sep 18, 2022
684
583
March 25 '24 Conjugate
Max Lower Monday
207.8 bodyweight
1580 cals headed to 2500
45 min cardio - 3/15 min sessions - 5 miles each

Today was a decent day for work, failed a new dead pr but hey baby steps , were in no hurry.

Strength was there today , good focus , drive was on. Everything clicked fairly well , no real issues today at all.

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

Lifts -
Deads to 1rm - ebx5 135x3 225x3 315x3 405x3 455x3 495x2x2 515x1x1 565xfail
Back down - 515x1 495x2 455x3

495x2

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515x1

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Squats to 1rm - not a big squat day but not bad after dead work - 150x2 240x2 330x2 420x2 440x2 460x1 470x1
Back down - 420x3x2

RDL - jumped to #350 - 3xamrap - 6+1 - 7 - 5+2

Shrugs - #405 - 3xamrap - 6 - 5+1 - 4+1+1

Pull Throughs - double looped red minis - 4x15

Abs - Bent Leg Lifts 4x30
 
Yano

Yano

VIP Member
Sep 18, 2022
684
583
March 27 '24 Conjugate
Max Upper
210 bodyweight
1398 cals headed to 2500
45 min cardio - 3/15 minute sessions - 5 miles each

Today was a solid work day , everything clicked well , got fairly high into singles on main today , no new PR yet but I wasnt really trying to set up for one.

Good focus , good intensity , drive was on point. Nothing to complain about at all , just a good solid days work.

Bench - triples to 1rm
Warm up - ebx10 135x5 185x3 225x3 275x3
Work/singles - 295x2 305x1 310x1 315x1 320x1 325x1
Back down - 275x3 - 225x5

Incline DB - #40's - yeah i still need more micros and change plates - 3xamrap - 23 - 20 - 18+1+1

JM Press - #185 3xamrap - 7+1 - 5+1+1 - 5+1

Bent Row - #170 3xamrap - 8 - 7+1 - 6+1+1

Delts - side - #25 3xamrap - 10 - 8+1 - 6+1

Curls ez bar - #70 3xamrap - 8 - 6+1+1 - 5+2+1

Bands - Press down / pull apart 4xamrap - 28 - 20+5 - 22 - 20 +2+1

Abs - Bent Leg Lifts - 4x30
 
Yano

Yano

VIP Member
Sep 18, 2022
684
583
March 29 '24 Conjugate
Dynamic Lower
210 bodyweight
1840 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each

Good solid dynamic day , good speed on the bar , drive was on point. Everything felt right on , even the hip/SI felt good today for the 2nd workout in a row so I kept the volume down a bit and rolled with it.

I know I know ,, wtf Yano didn't push himself the first day he felt good enough to break something else ? ,, its a fucking miracle (y) :cool: Stimulate not annihilate , taking me years to learn this

Skwatz - 8x2 - 55% + 25% dynamic bands/chains = 290 +130 = #420
Warm up - ebx5 eb/2x5 eb/4x5 150/4x2 240/4x2
Work - 290/4x2x2x2x2x2x2x2x2

Dedz - 6x2 - 55% + 25% dynamic bands/chains = 305 + 150 = #455
Warm up - 135x3 225x2 305x2 305/2x2 305/4x2
Work - 305/4x2x2x2x2x2x2

Zerchers - 4x8 - haven't worked these since the hip got wonky , felt good today , kept them light and got back to work - 135x8x8x8x8

Standing OHP - #145 3xamrap - 7+2+1 - 8 - 6+1+1

Reverse Hyper - raised up the bench on some blocks and bendy - 4xamrap - 15 - 12 - 13 - 10

Pull Throughs - 4x15 - double looped red mini

Abs - Bent Leg Lifts - 4x30
 
Yano

Yano

VIP Member
Sep 18, 2022
684
583
March 30 '24 Conjugate
Dynamic Upper
209.4 bodyweight
1390 cals headed to 2700
45 min cardio - 3/15 minute sessions - 5 miles each

Fun with rubber bands n chains WOOOOOOOOOOOO! was a good day all around , energy levels were up , focus was there , drive felt on point.

Bench - 5x5 - 60%1rm+ 25%bands/chains 4 red mini / 2 chain packs = 215+90=305
Warm up - ebx10 eb/4x5 eb/4/2x5 135/4/2x5 185/4/2x5
Work - 215/4/2x5x5x5x5x5

Inc DB - #40 3xamrap - 24 - 21 - 20

JM Press - #185 3xamrap - 8 - 6+2 - 5+1

Bent Row - #175 3xamrap - 7+1 - 8+1 - 6+1

Delts - #25 3xamrap - 12 - 10 - 7+1

Curls ezbar 3xamrap - 7+1 - 8+1 - 6+1

Bands Pressdowns/Pullapart - double looped red mini - 4xamrap - 30 - 25 - 22 - 23

Abs - Bent Leg Lifts - 4x30
 
Yano

Yano

VIP Member
Sep 18, 2022
684
583
April 1 '24 Conjugate
Max Lower
208.8 bodyweight
1585 cals headed to 2700
45 min cardio - 3/15 min sessions 5 miles each

Today was somewhere between total shit and a damn good day , I haven't really decided yet.

No energy , drive was all wonky and not engaging upper n lower when I had to have it several pulls ,, disgusted the entire time but looking back at the work meh.

It wasn't too bad really , no new PR this week but some good work all the same so while I want to complain and bitch a fit ,, there isn't really all that much to whine about.

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

Lifts -
Dedz - triples to 1rm -
warm up ebx5 ebx5 135x3 225x3 315x3 405x3
Work - 455x2 495x1 515x1 525xfail
Back down - 495x1 475x1x1 455x2x2x2x1

Skwatz - Straight bar - no box - holy tight delts n shoulders , hardest part about these is getting my arms back and holding the bar - been a while since I've worked no box at all so I started light and worked up from there , no pops or pulls 225x5 275x5 315x5 365x5 405x3x1x1

Chair Dedz - been forever and these have a built in pause to them after the arch so I broke em out and worked up - 225x5 245x5 275x5 295x5 305x4+1

Shrugs - #405 3xamrap - 7 - 6 - 5+1

Pull Throughs - double looped red mini - 4x15

Abs - Bent Leg Lifts - 4x30
 
Yano

Yano

VIP Member
Sep 18, 2022
684
583
April 3 '24 Conjugate
Max Upper
210.2 bodyweight
1360 cals headed to 2700
45 min cardio - 3 / 15 min sessions of 5 miles each

Today was a solid day , no new PR but I took my time and didn't rush my progression got in some good solid reps on main mover.

Accessories flowed well , good drive , good focus so I get to add on a few lbs here n there next sessions so that will be fun.

Bench - triples to 1 rm
Warm up - ebx5 ebx5
Progression - 135x3 185x3 225x3 245x3 265x3 285x3
Work - 295x2 305x1+1*pause for ballz no rack* 315x1 325x1 330x1

Incline DB - #40 3xamrap - 25 - 20 - 18

JM Press - #185 3xamrap - 8 - 7+1+1 - 6+1+1

Bent Rows - #185 3xamrap - 6 - 6+2 - 5+1

Front Delt Raise - #25 3xamrap - 12 - 10 - 8+1+1

Curls ezbar - #80 3xamrap - 7+1 - 6+1+1 - 5+2+1

Bands - Tricep Pressdown - double looped red mini - 4xamrap - 25 - 22+2 - 18+2+1 - 20 +1+1

Abs - Bent Leg Lifts - 4x30
 
jipped genes

jipped genes

VIP Member
Oct 22, 2022
1,379
1,673
You are a fucking beast brother.

My wife is a good girl I guess. HAHA.

Keep it up, I am inspired.
 
Yano

Yano

VIP Member
Sep 18, 2022
684
583
You are a fucking beast brother.

My wife is a good girl I guess. HAHA.

Keep it up, I am inspired.
Thank ya Sir !

I just keep grinding like we all do , God's been good to me allowing me to keep going , can't be letting Him down and not put that blessing to good use.
 
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