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

Yano

Yano

VIP Member
Sep 18, 2022
1,583
1,850

Oct 21 '24 - Yanojugate
Heavy Lower
200 body weight - up a lb or so ,, deca or pewp ? :ROFLMAO: (y) hard to tell until next week
1470 cals headed to 2500 - hit the refeed on Sunday
60 min cardio - stat bike

Today was a good day , stuck to the programming , everything felt good. Hinge was on time and firing well , remembered to bring my legs with me and keep my lats tight on the pulls , felt real good. Little numbness in my feet but i'm getting used to it. If I stand or walk around too long they get numb ,, if I sit down they wake up .. havent figured it out yet.

Stretches -
Knees to chest 3x20 hold - Pelvic Raise 2x20 - Pelvic Tilt 2x20 - Dead Bugs 2x20 - Single Knee 3x10 hold
Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold

Lifts -
Skwatz - 6x2 - SSB - no box
Warm up - ebx5 ebx5
Progression - 150x3 - 200x3 - 245x3 - 285x3
Working Sets - 325x2x2x2x2x2x2

Good Mornings - Progressive - low pins bottom of squat
Progression - 150x5 - 200x5 - 220x5 - 240x5 - 250x5

Deadz - Progressive up to working singles
Warm up - 135x5 - 225x5
Progression - 250x10 - 290x5 - 345x3 - 385x2
Working sets - 425x1x1x1x1x1

Rack Pulls - Progressive to top single - from hole below the knee
Progression up - 135x5 - 225x5 - 315x5 - 405x3 - 455x3 - 495x2+1 - 565x2 - 615x1

Shrugs - 4x8 - #315 - 8x8x8x8 - add 10 next session

Abs - Bent leg lifts - 30x30x30x30
 
Yano

Yano

VIP Member
Sep 18, 2022
1,583
1,850
Oct 23 '24 - Yanojugate
Heavy Upper
200.2 body weight
1395 cals headed to 2500
60 min cardio - stat bike

Today was a solid day , feeling blown up like a truck tire with 20# of extra air. Head was in it , pec n delt felt good enough to push some heavier singles again and those moved well. I got no complaints at all.

Stretches -
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10

Lifts -
Bench - 5's to singles
Warm up - ebx5 ebx5
Progression - 130x5 - 160x6 - 190x5 - 225x3 - 255x2
Singles - 265x1 - 275x1 - 285x1 - 290x1 - 295x1

Decline Bench - 5x5 - Yep , Decline - 25lb plate under the foot for the angle -
Progressive - wasn't sure where to start - 175x5 -180x5 - 185x5 - 190x5 - 195x5* add 5 next session

JM Press - 4x12 - #135 - 12x12x12x10+1+1

Bent Rows - 4x8 - #155 - 8x8x8x8*add 5 next session

Curls - 3x15 long bar - #55 - 15x15x15

Delts - 3x15 - #25 - 15x15x15

Abs - Bent Leg Lifts - 30x30x30x30
 
Yano

Yano

VIP Member
Sep 18, 2022
1,583
1,850

Oct 25 '24 - Yanojugate
Heavy Lower
199.9 bodyweight
1365 cals headed to 2500
60 min cardio - stat bike

WOOOOOOOOOOO!

Today was one of those days you search for an excuse to finish up early when you're still setting up for your first set.

I was all in the sand bag mentality ,, I got a head ache , my backs stiff , my hips still tired , holy fuck call the God Damn Wahhmmbulance already .. WTF just do IT !!!

Got to work and before I realized it I had worked past where I was thinking about wrapping it up early and was still gaining momentum .. so on we forged ahead.

Head balanced out , hinge warmed up and felt great , back loosened up and my SI clicked back in place so I didnt feel crooked ,, all in all 10 out of 10 stars

Flawless Victory

Stretches -
Knees to chest 3x30 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single knee 3x10 hold Dead Bugs 2x10 - Side Planks 3x30 hold - Supermans 3x30 hold - Childs Pose 3x10 hold

Lifts -
Skwatz - SSB - Low Box - Progressive today to break it up some
Warm up - ebx5 ebx5
Progression 150x5 - 200x5 - 250x5 - 290x3 - 330x3 - 380x3 - 430x2 - 450x1 - 470x1

Good Mornings - SSB - Low pins bottom of squat - 5x5 Progressive
200x5 - 240x5 - 260x5 - 280x5 - 290x5

Deadz - Progressive
Warm up - 135x5 225x5
Progression - 255x10 - 295x5 - 350x3 - 390x2 - 430x1 - 485x1

Deficit Deadz - 3 inch - plates n plywood - Progressive
290x5 - 345x3 - 385x2 - 425x1 - 480x1

Shrugs - 4x8 #315 - 8x8x8x6+1+1

Abs - Bent Leg Lifts - 30x30x30x30
 
Kluso

Kluso

VIP Member
Oct 30, 2022
948
871
Way to push thru brother! I remember days where I was so not feeling it and would pull into the gym parking lot hoping that by the time I got there I would snap out of it. But instead took a fucking nap before I had to get to work. Haha! You’re better than me!
 
Yano

Yano

VIP Member
Sep 18, 2022
1,583
1,850
Way to push thru brother! I remember days where I was so not feeling it and would pull into the gym parking lot hoping that by the time I got there I would snap out of it. But instead took a fucking nap before I had to get to work. Haha! You’re better than me!
We all have those days. Thanks man ! feels good getting a win out of it today.
 
Yano

Yano

VIP Member
Sep 18, 2022
1,583
1,850

Oct 26 '24 - Yanojugate
Dynamic Upper - speed work
200.3 body weight
1503 cals headed to 2500
60 min cardio - stat bike

Today was cash money , everything felt good , delt n pec were in it to win it , head was there , fire in the forge was adequately warm for todays work load. It all fired off well , bar had good speed, I got nothing to bitch about.

Stretches -
Band Pulls 2x20
Band Press 2x20
Band Xover 2x20

Lifts -
Bench - 8x2 - Dynamic - 60% on the bar + bands = 185 on the bar + 120 in bands = #305
Warm up - ebx5 ebx5 eb/2x5
Progression - 135/2x2 - 145/2x2 - 155/2x2 - 165/2x2 - 175/2x2
Working Sets - 185/2 - 2x2x2x2x2x2x2x2 *add 5

Decline Bench - 5x5 - Progressive - 155x5 - 175x5 - 185x5 - 195x5 - 205x5 *add 5 move up opener

JM Press - 4x12 - #135 - 12x12x12x12 *add 5

Rows - 4x8 - #155 - 8x8x8x8 *add 5/10?

Curls - 3x15 long bar - #55 - 15x15x15 *add 5

Delts - 3x15 - #25 - 15x15x15 - have to score bigger DB's or micros for the loadables this is annoying

Abs - Bent Leg Lifts - 30x30x30x30
 
jipped genes

jipped genes

VIP Member
Oct 22, 2022
1,697
2,159
You are a beast bro, keep up the good work.
 
Yano

Yano

VIP Member
Sep 18, 2022
1,583
1,850

Oct 28 '24 - Yanojugate
Heavy Lower Monday
201 body weight
1293 cals headed to 2500
60 min cardio - stat bike

Today was a good solid day. Work went well , hinge was firing on time , back and hip felt good , feet stayed awake almost the whole time. Good shit all the way around.

Stretches -
Knees to chest 3x20 hold - Pelvic Raise 2x20 - Pelvic Tilt 2x20 - Dead Bugs 2x20 - Single knee to chest 2x20
Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold

Lifts -
Skwatz -
Low box - ssb - 6x5 working sets
Progression - ebx5 - 150x3 - 200x3 - 245x3 - 285x3
Working Sets - #325 - 5x5x5x5x5x5

Good Mornings - Straight Leg - Stiff Leg what ever ya wanna call em - 5x5 - slight progression
150x5 - 170x5 - 190x5 - 195x5 - 200x5

Dedz - Progressive to top set singles -
Progression - 255x10 - 295x5 - 350x3 - 390x2
Working Set - #435 - 1x1x1x1x1

Rack Pulls - Progressive to top singles -
Build up - 135x3 - 225x3 - 315x3
Working sets - 430x5 - 485x3 - 525x2
Top Singles - #565 - 1x1

Shrugs - #315 - 8x8x8x6+1+1 - hips was a bit twingy/ bottom of lat

Abs - Bent Leg Lifts - 30x30x30x30
 
Yano

Yano

VIP Member
Sep 18, 2022
1,583
1,850

Oct 30 '24 - Yanojugate
Heavy Upper
201 bodyweight
1443 cals headed to 2500
60 min cardio - stat bike

Today was a good work day , everything moved well. Delt n Pec were agreeable and into moving a bit of weight so that felt good , didnt get too crazy with the cheez whiz just some solid work with no aches or pains. Nothing heroic to speak of.

Stretches -
Band Press 2x10
Band Pull 2x10
Band Xover 2x10

Lifts -
Bench - 5 to 1 Progressive
Warm up - ebx5 ebx5
Progression - 130x5 - 160x5 - 190x5 - 225x5 - 255x5
Work sets - 265x3 - 275x2 - 285x1 - 290x1

Decline Bench - 5x5 Progressive - 175x5 - 185x5 - 195x5 - 205x5 - 215x5 - add 5 - move up opener

Close Grip Bench - 4x12 - #155 + 40# chains - #195 at top - 12x12x12x10+1+1

Upright Rows - 4x8 Progressive - 60x6 - 65x8 - 70x8 - 75x8

Curls - long bar - 3x15 - #55 - 15x15x15 - add 5

Delts - 3x15 - #25 - 15x15x15

Abs - Bent Leg Lifts - 30x30x30x30
 
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