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

[Halo]

Definitely lemons into lemonade! Hope that charley horse is nothing and goes away on it's own.

 

[Yano]

Definitely lemons into lemonade! Hope that charley horse is nothing and goes away on it's own.

Thanks man , I hope it goes away too i might just have to take an actual week off , force myself on vacation or some shit lol

 

[Halo]

Thanks man , I hope it goes away too i might just have to take an actual week off , force myself on vacation or some shit lol

I hear that and rest is underrated big things happen after rest at least in my experience.

 

[Yano]

I hear that and rest is underrated big things happen after rest at least in my experience.

I know it is Im so routine oriented that I take a day or two off and I get pacing like a lion in a cage at the zoo , drives me nuts no matter how much I try to occupy my time in other ways. OCD as fuck and then some

 

[Throated]

Fuck yeah

 

[Yano]

May 15 '24 Conjugate
Upper 5x5 main - light and volume work
206.2 body weight
1295 cals headed to 2500
45 min cardio - 3/15 min sessions - 5 miles each

Upper went well today , kepts the weight down again and upped the volume as things keep healing up.

Good strength today , focus was on , good drive off the chest , i got no complaints.

Held off shrugs n rows again while the lower back n hips are wonky working out at home I dont have access to some things ,, chest supported rows would be the shit during this but i just cant get the angle right on the bench for my body to get any real support, do what ya can not what ya wish for and on we go

Stretches -
Band pulls 2x20
Band presses 2x20
Band side raises 2x20

Lifts -
Bench - short stairs up the ladder to 50% and some 5x5
Warm up - ebx10 - 60# chainsx5 90/60x5 100/60x5 120/60x5 135/60x5 155/60x5 175/60x5 185/60x5
Work - added 2 bands #90 - 185/60/2x5x5x5x5x5 - 335# at the top

Flat Bench - #40 volume work - 3xamrap - 25 - 20+2+1 - 16+2+2+1

Inc Bench - #40 volume work - 3xamrap - 18+2+1 - 15+3 - 13+1+1+1

Bent Delt Flies - #25 volume work - 3xamrap - 12+2+2 - 10+2+1 - 8+1+1 pause +1+1

DB Curls - #30 volume work - 3xamrap - 10 - 8+2 - 7+2+1

Bands - Pull apart / down - double looped red mini - 4xamrap - 35 - 28+2 - 23+1+1 - 18_2 pause +1+1

Abs - Bent leg lifts - 4 sets of 30

 

[Yano]

May 17 '24 Conjugate
Light day recovery work thing
206.6 body weight
1673 cals headed to 2500
45 min cardio - 3/15 min sessions - 5 miles each

Well today was hopeful and depressing as fuck all at the same time. I seem to be healing up a bit , leg and hip feel better today I'm able to move up and down the stairs with no severe cramping and it hasnt given out on me yet so thats all good.

It just runs out of gas so GD fast its ,,, well its depressing. Worked so hard to get this far and it seems I never get anywhere these days. Makes me second guess myself a bit more than I would like to. Meets in September I gota be ready after getting injured last year and blowing my WR attempt , I'm getting to old to say , ill get it next year .. ill get it next year.

Stretches -
Knees to chest 4x20 count hold
Pelvic tilt 2x25
Pelvic raise 2x25
Dead bugs 2x25
Bird dogs 2x25
Cat cows 2x25

Lifts -
Deadz - to 1rm - got a bit farther than Mondays session with just iron on the bar so that made me smile but I ran out of gas so damn fast I dont know if it was even worth goin down to work out.
Did manage to put 50# back on the bar from last hurt session so thats a big plus for my mental outlook.
Warm up - ebx5 ebx5 135x5 225x5 315x5 405x5
Work - 425x2 445x1x1 455x1 - this was horrible , right side came up way faster than the left threw me off but i got it locked out

Skwatz - triples til the leg gave up with SSB
Work - 150x5 200x5 290x3+2 300x1+1
Ut oh - 310xholy shit imma die - got half way up leg gave out sat back down on the box in some kind of fucked up looking seating good morning positions ,,had no safety chains I was being lazy soooo .. i got my shit together and used the rack to assist me standing up with the SSB balanced on my shoulders ... got up and got it walked in ... we live to fight another day

I hate calling it early before I feel like I got anything done ,, I know thats not the right mentality I know its not going to help me heal but ,, I gota do something ... so

Farmers Walk - started light due to the instability in the left leg but they went ok for walking on some uneven lawn not having FW handles I used my Rail Road Jacks , one is 110 the other is 120 lbs so i just swapped hands every with them on the alternating passes
4 walks - #220 combined - 100 ft each walk- 50 up n 50 back - theses were fun believe it or not

Pull Throughs - double looped red mini - 4 sets of 25

Abs - 2x30 Bent Leg Lifts - 2x30 Reverse Crunches

 

[monsoon]

You get an extra like for DAC.

 

[Yano]

May 18 '24 Conjugate
Max upper n drop
206 bodyweight
1399 cals headed to 2500
45 min cardio - 3/15 minute sessions - 5 miles each

Today was a good solid upper day , bar moved well , strength was ok without using a ton of leg drive at all so I got no complaints.

Good focus , drive was there , fire was burning hot in the forge.

Warm up -
Band pulls 2x20
Band press 2x20
Band side raises 2x20

Lifts -
Bench - to 1rm with back down sets
Warm up - ebx5 ebx5 135x5 - 185x5 - 225x5 - 255x5
Work - 275x3+2 - 295x1 - 305x1 - 315x1
Back down work - 295x1 - 275x1+1 - 225x5x5x4+1

Spoto - #245 3xamrap - 8 - 6+1 - 5+1

DB Flat Bench - bumped up to #50 - 3xamrap - volume work - 16+2+1+1 - 15+1+1+1 - 12 +2+1

DB Inc Bench #50 3xamrap - 14+3+1 - 12+2+2 +1 - 10 +2+1

Ez Bar Curls - #65 3xamrap - 12 - 10 +2+2 - 8+1+1

Band pull apart/down - 4xamrap double looped red mini - 32 - 25+3 - 20+2+1+1 - 18+2+1+1+1

Abs - Bent Leg lifts 2x30 - Reverse Crunches 2x30

 

[monsoon]

You got 15 miles in 45 minutes? No wonder your hip/leg hurts

 

[Yano]

You got 15 miles in 45 minutes? No wonder your hip/leg hurts

Every day Sir have for years now. stationary bike I cant run any more played football until I was 42 but my knees only played til i was 39 so my cardio is biking or swimming , treadmill walk or walking with the wife.

 

[monsoon]

I guess the gauntlet is laid then. I’m a cardio pussy. Time to up my game