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

[Yano]

May 24 '24 - PT
Mish mosh bullshit
202 bodyweight
1205 cals headed to 2000
2 mile walk with the ol lady - push mowed the front n back lawn - raked

Well today should of been dynamic lower , still resting , still sitting around. I tried to get a few things done today that didn't compress my spine at all but that only made me more depressed than I already was.

Keep telling myself I can still compete in bench only but ,,, fuck that !! I'm a GD deadlifter and squatter that's how I get paid damn it. Gotta do what ever it takes to make this heal and get back on the platform.

Stretches - Added 3 to the mix - Piriformis , planks and child's pose
Knees to chest - 4x20 count hold
Piriformis Stretch - 4x20 count hold
Pelvic Tilt - 2x25
Pelvic Raise - 2x25
Elbow Planks - 4x30 count hold
Dead Bugs - 2x25 - left leg tires out fast and gets heavy
Bird Dogs - 2x25
Cat Cows - 2x25
Child's Pose - 4x20 count hold

Lifts -
Belt squats - set up the ghetto belt squatter and tried to at least get some work done so the leg isnt just wasting away.
90x10x10x10 - almost all right leg

It's clear to me that all my drive is coming from the right leg but I wanted to give it a test to see just where I am strength wise ... oy vey here's where it got to me

Leg Extensions -
Right Leg - 60x5x5x5
Left Leg - 10x5 - 10x3 - no weight x5x5 - yeah all I can move with full ROM is 10 lbs .....

Ham Curls -
Right leg - 45x5x5x5
Left leg - 10x5x5x5 - very odd trying to control the descent , leg would just stop half way down without me really doing anything then continue down ,, no sudden drop just a stop n restart .. really fucking odd

At this point I realized that anything else lower body wise was just going to keep me fucked up so I switched up

Wide Grip Chins - 5x5x5x5x5

Abs - Bent Leg Lifts - 4x30

 

[monsoon]

Have you ever tried an inversion table? I spent $89 probably 14 years ago and it’s a big part of why I still walk upright most of the time.

 

[Yano]

“There he goes. One of God's own prototypes. A high-powered mutant of some kind never even considered for mass production. Too weird to live, and too rare to die.”​

― Hunter S. Thompson

May 25 '24 - Conjugate
Dynamic Upper
202 bodyweight
1451 cals headed to 2500
2 mile walk for cardio - 15 min on the stationary bike - 5 miles

Today went well , still flying legs or trying to forget I have them to keep from driving with them and putting pressure on the spine.

Back wise today was the first day I can say that side of my back feels something and I have no cramping going up and down the stairs , it still wants to give out but the nerves coming back to life and feeling something has me happy as odd as that sounds. Shows me at least everything aint dead in the old lower junction box.

Ok back to upper - Good solid day today I got no complaints ,, I might not be able to work lower proper but I sure can give the upper a proper shake down.

Warm up -
Band Press 2x20
Band Pull 2x20
Band Side raise 2x20
Band Xover 2x20

Lifts-
Bench - 65% 1rm + 25% dynamic - 230 on the bar - 120 in bands - double looped red minis - #350 at the top
Build up - ebx5 ebx5 - 135/2x3 - 155/2x3 - 175/2x3 - 195/2x3 - 215/2x3 - 225/2x3
Work - 8x2 - 230/2x2x2x2x2x2x2x2

JM Press - #190 - 3xamrap - 8 - 6+1+1 - 5+1+1

Spoto - wide grip middle finger on the rings - #190 3xamrap - 8+1+1 - 7+1+1 - 6+1

Side Delt - 25# 3xamrap - 10 - 9+1+1 - 8+2+1

Front Delt - #30 3xamrap - 10+2 - 8+2+1 - 6+1+1+1

Bands - Pull apart/down - 4xamrap - 35 - 28 - 26+1+1 - 22+2+1

Abs - Reverse Crunches - 4 sets of 30

 

[Yano]

Have you ever tried an inversion table? I spent $89 probably 14 years ago and it’s a big part of why I still walk upright most of the time.

Ive been talking to the ol lady about buying one , great minds think alike ! right on man thats good to know they work , nice timing on the unsolicited testimonial lol

 

[monsoon]

You can find them really cheap too because people buy them and never use it

 

[Yano]

You can find them really cheap too because people buy them and never use it

First place im going to check is the local swap n trade magazine we have around here , Uncle Henry's ,,, I bet some ones got one for sale or giving it away or it wont take long to find one at least.

Yeah like you said , people buy them like nordic trax and treadmills then just use them to collect dust and toss clothes over.

 

[Yano]

You can find them really cheap too because people buy them and never use it

Found one in the swap n trade , they want 100 bucks for it but its a 5 hour round trip , it's down in Industry.

Then I wondered ,, and did some google type shit ,, they sell them at Walmart , 140 bucks ... done. Its gota be shipped is all , take a few days but its better than blowing 100 bucks on fuel weed and a rack of beers for us to make a road trip for a 100 dollar item and it comes right to the house with a warranty. Us being me an Joe I dont have a license any more

 

[Yano]

 

[Yano]

May 27 '24 - PT
Mish Mosh Bullshit
202.4 bodyweight
1040 cals headed to 2000
Cardio - 15 min stationary bike - 2 mile walk - total 6 miles not pedaling as hard or fast

PT day instead of Max Lower ,, oh the joy of it all. Fuck me running....

Went well got nothing to complain about really , ive got some more feeling in my leg and back and it does show some signs of the strength improving slowly. So thats a huge plus.

See what the tests show this week and just how fucked up my shit is.

Stretches - PT -
Knees to Chest 4x20 count hold
Pelvic Tilt 2x25
Pelvic Raise 2x25
Piriformis Stretch 4x20 count hold
Dead Bugs 2x25
Single Knee to Chest 2x20 count hold
Bird Dogs 2x25
Elbow Planks 4x30 count hold
Cat Cows 2x25
Childs Pose 2x30 count hold

Lifts -
Quad Ext - the left side does show some signs of improvement got more reps n weight -
Left Leg -
#10 2x5 full rom - #10 2x5 partials
#15 3x5 partials
#20 3x5 partials
Right Leg - just trying to keep what I got while the other heals
50x15 - 50x15 - 50x15

Ham Curls - these show me most of my issue is with signal getting to the quad cus the ham pulls good.
50x10 - 60x10 - 70x10

Chin ups - cuz i gota do something and hanging around cant be bad for my back
5 sets of 7 - try n add a couple each session - Ive always sucked at chin ups

Abs -
Reverse Crunches 2x30
Bent Leg Lifts 2x30

 

[Yano]

May 29 '24 - Conjugate
Max Upper - flying legs
200 - bodyweight
1040 - cals headed to 2000
15 cardio on bike - 2 mile walk

Today was ok , not a strong day but everything went well and moved ok so I got nothing to complain about

Good bar speed , form was ok , got some ok numbers without using my legs at all but its a pain in the ass for sure.

Warm ups -
Band Presses 2x20
Band Pulls 2x20
Band XOvers 2x20

Work -
Flat Bench -
Build up - ebx5 ebx5 90x5 - 135x5 - 185x5 - 225x5 - 245x5
Work - 265x3 - 275x3 - 285x3 - 295x2 305x1 310x1

Board Press - 225# - 1 board - wide grip - 3xamrap - 8+1 - 8 - 6+1+1

Inc DB Press - #60 3xamrap - 10+1+1 - 10 - 5+1+1

Delt Raise -
Side - #25 - 3xamrap - 12 - 10 - 8+1
Front - #30 - 3xamrap - 12+1+1 - 15 - 10+1+1

Seated DB Curls - #30 3xamrap - 12 - 10+1 - 8+1+1

Bands - Pull Apart/Down - looped red mini - 4xamrap - 35+1+1+1 - 31+1 - 25 + 1+1 +1 - 24+2 +2

Abs - Bent Leg Lifts - real slow - 4 sets of 30

 

[Yano]

May 31 '24 - PT work
Mish Moshing
199.2 bodyweight
1075 cals headed to 2500
Cardio - 15 min stat bike - 2 mile walk

Today felt good , my hips feel like they are at least in line with each other and one sides not higher than the other.

Left leg got a bit more strength back as the compression in my spine eases , just gota be slow n let it do its thing.

Kept things PTish today again nothing heroic or special in any way just a good day all around. Things felt proper

Stretches -
Knees to chest 4x20 count hold
Piriformis Stretch 3x10 count hold
Pelvic Tilt 2x25
Pelvic Raise 2x25
Dead Bugs 2x25
Bird Dogs 2x25
Single Leg knees to chest 3x10 count hold
Elbow Planks 3x30 count hold
Child Pose 3x30 count hold

Lifts -
Quad Ext - starting heavy with as much as I can at last get 1/2 to 3/4 ROM with and going down from there as the leg tires out
Left Leg -
#25 - 5-5-5 - Partials
#20 - 5-5-5 - Partials
#15 - 5-5-5 - Partials
#10 - 5-5-5 - Full ROM
Right Leg - #55x15-15-15

Ham Curls - #55x 15 - 12+3 - 10+3+2

Good Mornings - empty SSB 62lbs - 4 sets of 8

Chin ups - 7 - 7 - 7 - 7 - 7

Abs -
2x30 Reverse Crunches
2x30 Bent Leg Lifts

 

[Yano]

June 1 '24 - Conjugate
Dynamic Upper
200 body weight
1380 cals - ended up at 2500
Cardio - 30 min on bike

This is from Saturdays work out , forgot to post it up.

Was a good dynamic day , bar moved well , good speed. Its odd still not using my legs to drive with but its going ok.

The l1 l2 compression in my spine is slowly easing , i've got more feeling in the left leg , it feels more stable getting around the house. Hasn't given out in a while where I have to catch myself. I've got more feeling in that part of my back as well , where the nerve roots compressed , i'm now aware of just where the damage is lol before i couldn't feel it.

God Bless cortisone shots. Steroids that don't make ya swole on purpose , who would of ever guessed those would be cool hah !!

Stretches -
Band Pulls 2x10
Band Press 2x10
Band Xovers 2x10

Lifts -
Bench - 5x5 - working off old 355 1rm - 50% + 25% dynamic = 185 on the bar (over but easy plating) - 90 in bands (/2 double loop red mini) = 275 at the top
Warm up - ebx5 90/2x5 135/2x5 175/2x5
Work - 185/2x5x5x5x5x5

Banded JM Press - left the bands on and went for some guillotine action. /2 looped red mini = 90
90/2x10+2 - 110/2x8+1+1 - 115/2x7+2 pause 1+1 - 205 at the top - done without smashing my head in = bonus points.

Inc DB Press - #60 3xamrap - 12 - 9+1+1 - 6+2 pause +2

Side Delt - #25 3xamrap - 10+2 - 8+1+1 - 7+2+1

Front Delt - #30 3xamrap - 12 - 10+1 - 8+1+1

Strict DB curls - 5x5 - put my back up against a post to keep from swaying at all
#40x5x5x5x4+1x4+1

Band Pull Apart/Down - double looped red mini - 4xamrap - 35 - 30+3 - 29+1+1 - 25+2+1

Abs -
Bent Leg Lifts - 4 sets of 30
Windshield Wipers - laid on the platform for these not the bench - 3 sets - 5 left/5 right - real real slow - went well