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

[Yano]

April 15 /24 Conjugate
max lower
1785 cals
45 min cardio

Today sucked never finished main mover before the seizures hit.

3 today seems to be over i dont feel good body aches head hurts feel like im drifing around on a raft in pool

Stretches - did my usual lower body warm up

This was when the headache started i dont usually get migraine type head pains but this is the second time in a few weeks , hurt to even have the lights on.

Noticed my hands were getting tic'y and moving a bit on their own.

Main mover - to 1rm
warn up - ebx5 135x5 225x3 315x2 405x2
Work - 455x2 475x2 495x1 495xseizure , that was it

Going back to bed or sleep in mt chair for while i dont feel so good

 

[Halo]

April 15 /24 Conjugate
max lower
1785 cals
45 min cardio

Today sucked never finished main mover before the seizures hit.

3 today seems to be over i dont feel good body aches head hurts feel like im drifing around on a raft in pool

Stretches - did my usual lower body warm up

This was when the headache started i dont usually get migraine type head pains but this is the second time in a few weeks , hurt to even have the lights on.

Noticed my hands were getting tic'y and moving a bit on their own.

Main mover - to 1rm
warn up - ebx5 135x5 225x3 315x2 405x2
Work - 455x2 475x2 495x1 495xseizure , that was it

Going back to bed or sleep in mt chair for while i dont feel so good

Damn brother hope you feel better soon

 

[Yano]

Damn brother hope you feel better soon

Thanks man , today has been better , slept quite a bit. We can stumble and fall , its even ok to lay there n bleed for a while , as long as we get back up and keep fighting.

 

[Halo]

Thanks man , today has been better , slept quite a bit. We can stumble and fall , its even ok to lay there n bleed for a while , as long as we get back up and keep fighting.

Amen

 

[Yano]

April 17 '24 Deload Mashup
Upper / Lower
212.6 body weight
1954 cals headed to 2700
no cardio yesterday , 30 min today

Promised the ol lady I wouldnt do much while she was baby sitting she's all scared I'm gonna fuck myself up , so I swore up n down I wasnt going to do anything dumb.

Then she left . Time to get stupid (y)

Warm ups let me know I wasnt fully on point yet , things seem to be engaging slow and deliberately , I'm having to concentrate a bit to get my body to do what I want it to.

Dropped out on Monday and it's been eating at me , it's ok to lay down and bleed but there comes a time when ya gota get the fuck up and keep charging hard.

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

Hair of the Dog - Deadz finishing Monday

Nothing seemed to want to engage properly , hinge was off , pull was slow , just a clusterfuck but we got it done.
Warm up - ebx5 135x5 225x3 315x3 405x5
Work - 455x3 475x2 495x1 505x1 515x1
Back down - 475x3x1 455x2x1

Bench - 5's to singles
Warm up - ebx5 135x5 185x5 205x5 225x5
Work - 245x5 265x5 285x4 305x3 315x2 320x1
Back down - 305x2x1 285x3x1

Inc DBs - #40 3xamrap - 25 - 20+2+1 - 15+3+1

Pull Throughs - double looped red mini - 4x20

Bands - pressdown / pull apart - 4xamrap - 30 +3 - 25+2+1 - 20+3 - 18+1+1

Abs - Bent Leg Lifts - 4x30

Rev Hypers - 4xamrap - 18 - 15+1 - 13 - 10

 

[Yano]

April 19 '24 Deload
Dynamic Lower
212.6 body weight
1653 cals headed to 2700
45 min cardio - 3/15 minute sessions - 5 miles each

The deload continues had some fun with it so it wasnt a total write off , more of a volume deload i guess you could say.

Just worked mains today and abs , nice simple n sweet. Energy was there ,focus was there , drive was a little better so i got no complaints.

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 infinity with bands
Warm up - ebx5 135x5 135/2x3 225/2x3 225/4x3
Work - 275/4x3 295/4x3 314/4x3 345/4x3
Singles - 365/4x1 385/4x1 405/4x1 425/4x1 435/4x1 440/4x1 = #590 at the top

Skwatz - free ssb no box
Progressive - ebx5 150x3 200x3 240x3 290x3 310x3
Singles - 330x1 340x1 345x1 350x1

Abs - Bent Leg Lifts - 4x30

 

[Yano]

April 20 '24 Deload
214 body weight
day ended with 2654 cals
no cardio

Ok yesterday .... :ROFLMAO:

Woke up feeling good , ol lady woke up frisky as a kitten sooo one thing led to another and it was anaconda time

as some point there was a slide a crash a lot of fuck ow'ing

I managed to ride her and the mattress off the box spring and we crashed onto the floor

right side of my hip and SI were fucked , walked around like i was 90 all day not being able to get my ass under me proper

So it was the full on deload ,, nap , played with the grand kids n dogs , pot n coffee ,, yeeeehaw !!

Feels better today but still sore and stiff , rest as much as I can and see how it goes on monday for max lower.

 

[Halo]

The imagery LOL Survived another day well done!

 

[Yano]

The imagery LOL Survived another day well done!

Not easy around here between the ol lady , the dogs the grand kids and being clumsy some days its like tap dancing in a mine field haahahaha

 

[IronSoul]

Just catching up bro. I see you were in a pretty big deficit and progressively moved up. Where are your macros at now? Hope you're feeling better brother.

 

[Yano]

Just catching up bro. I see you were in a pretty big deficit and progressively moved up. Where are your macros at now? Hope you're feeling better brother.

With my epilepsy my macros are odd cus i have an issue with carbs so I keep my protein up around 260/280 , 200 carbs and just the fat I need I dont really fill it in some days i only hit 2200 , 2500 cals .. only so much chicken a man can eat lolol being a dwarf has its advantages , i dont need that many cals if im not running all over the place , im only 5 ft 5

 

[Yano]

April 22 '24 Deload continues
Conjugate mains limited accessories
217 body weight after breakfast
1800 cals headed to 2700
30 min cardio today save some back and bouncing

Today was ok but it let me know that im not healed up fully and continuing the deload is just smart.

Left side of my hip an SI are still funky as fuck , i can pull but i cant side step , or hit a lateral leg raise without pain so I did what I could up until I felt some discomfort n called it there just to get in some kind of work out.

Energy is there , drive is still a bit off , plenty of gas in the tank thats for sure. Just gota get healed up ... again , oy fucking vey getting old sucks.

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

Lifts -
Dedz - worked 5's today up until the back and hip got funky and then called it.
Warm up - ebx5 135x5
Work - 135x5 225x5 315x5 405x5 455x5 475x2 495x1*thats when the hip woke up and said ,, hey asshole .. so we called it

Skwatz - worked these in 5's as well
Build up ebx5 150x5
Work - 150x5 200x5 240x5 290x5 330x5 380x5 420x1*hip said ,, hey ho ,, no no .. and that was it.

Wanted to get something else done that didnt involve too much hip n lower back so we went with quads calves n hams

Quad Ext - progressive - 3xamrap
125x15
135x12+1+1+1
145x10+1+1+1

Ham Curls - 90# 3xamrap - 12 - 8+2+1 - 6+1+1+1

Calves - standing SSB - did not want a lot of weight bouncing on my low back so I opted for light weight higher reps for these
150# 4xamrap - 40 - 40 - 35+5 - 30+5+1+1+1*fuck did these burn holy shit

Abs - Bent Leg Lifts - 4 sets of 30