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

genetic freak

genetic freak

VIP Member
Dec 28, 2015
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Thanks man ! I work out at home we are in the middle of buttfuck no where. I had a home made cable set up for a while but she bit the dust on me and I haven't bothered to replace it , Trendkill suggested using the bands for face pulls and they work really well.
When I work out at home I use bands for a lot of delt work. Even some bicep and tricep work.
 
Yano

Yano

Member
Sep 18, 2022
75
79
Dynamic Lower

Solid day , was a bit more work than I thought it would be , moved every thing to 5x5's and it was fun. Felt good all around , gassed at the end but the head felt solid.

Box Squats - pr for these is still 550 sooo thats what we base it off of - 50% + 25% dynamic with the chains n bands - 2 bands = 85/90 chain add 40lbs more - 290 bar n plates - easy math should of been 285 but fuck all them small plates I rounded up 5 lbs = 420 at the top of the movement - 150/2/2x5 240/2/2x5 290/2/2x5x5x5x5x5

Deads - 5x5 - This is based off the new/old pr of 605 - Already warmed up just loaded up and went for it - 305 on the bar + 4 bands = 455 at the top of the movement - 305/4x5x5x5x5x5

Front Squats - Backward SSB - 5x5 - added the chains to these for some swing n tension - chains are 40lbs - 150/chx5 240/chx5 260/chx5 280/chx5 290/chx5 = 330 at the top of the movement

Good Mornings - 5x5 - was feeling it in the lower back and hips by now but these went fairly well for half gassed and old n fat haahah - 240x5 290x5 310x5 320x5 350x5

Rows - last set of these came up harder than I expected but they were clean and the form wasnt horrible - 185x5 190x5 195x5 200x5 205x3x2

Abs - Leg Lifts - 3 sets of 20 , 1 set of 15 hahah 1 set of 5
 
Yano

Yano

Member
Sep 18, 2022
75
79
Max Upper for Thursday night.

2500 cals - 30min cardio morning n night - body weight 212

Attack of the Vanilla Gorilla !! WOOOOOO!!!

Today went well , everything moved good , felt good. Plenty of energy all through the workout.

Flat Bench - ebx10 135x3 185x3 225x3 275x3 285x1 295x1 305x1 - last week I hit 310 , the 305 felt smooth goin up so I called my self a few names , got my shit together and got under the 315 - no bands , no chains , no smoke mirrors or tv magic , it was a bit of a grind but it went 315x1* is the new PR for just plates.

We even got a .. oo you scared me out of the ol lady , HA! Bonus Points !! :ROFLMAO: (y)

3 board press , cus as you can see by the video , thats where I stick - 5x5 - 225x5 235x5 245x5 255x5 265x3x2

JM Press - 4x12 -These started out well , last set turned into some bastardized jm/close grip shitter deal thing - all i kept hearing was Mark Bells voice ,, fuck your elbow ... but it is a bit squishy after the 315 - 135x12 140x12 145x12 150x12

Shrugs - 5x5 this week - 225x5 235x5 245x5 255x5 265x5

Band Face Pulls - Wrapped around the pole , still getting a full forearms distance of travel without using any body weight or lean - no way to gauge tension on these - 3 sets of 15

Ez Curls - Hammers - 40x12 45x12 50x12 55x12
Curls - 45x12 50x12 55x12 65x12

Flamingo Push ups - No I was not wearing pink - Yes i did them on one foot - left ankle is still odd as fuck at times so i kept the weight off it - 4 sets of 20
 
Yano

Yano

Member
Sep 18, 2022
75
79
Max Lower

Pressed for time and energy with today being our 2nd Christmas , big meal last night , up quite a bit , didnt really sleep at all between family , the holiday and other mitigating factors. But its in the books and went ,, ok .

Squats - Low Box - ebx10 150x3 240x3 330x3 380x3 420x3 470x1 480x1 490x1 - I was hoping to break 500 tonight , might ,,, might. of been able to get another 10 on there but with no spotters or safteys ,, 490 was it tonight.

550 is the PR for these that was dynamic with chains. I got a bit depressed but I have to remember the supps and gear were different then and I was 30lbs heavier so all in all , not a bad bit of work.

Chair Deads - These feel better n better week to week really starting to enjoy them - 5x5 -185x5 205x5 215x5 225x5 235x5

GM's - 4x8 - tonight for time n goin a lil heavier - 200x8 240x8 250x8 260x8

Rows 4x8 - 145x8 155x8 165x8 175x8

Abs - Leg Lifts 4 sets of 20
 
Yano

Yano

Member
Sep 18, 2022
75
79
Last night
Max Lower

Pressed for time and energy with today being our 2nd Christmas , big meal last night , up quite a bit , didnt really sleep at all between family , the holiday and other mitigating factors. But its in the books and went ,, ok .

Squats - Low Box - ebx10 150x3 240x3 330x3 380x3 420x3 470x1 480x1 490x1 - I was hoping to break 500 tonight , might ,,, might. of been able to get another 10 on there but with no spotters or safteys ,, 490 was it tonight.

550 is the PR for these that was dynamic with chains. I got a bit depressed but I have to remember the supps and gear were different then and I was 30lbs heavier so all in all , not a bad bit of work.

Chair Deads - These feel better n better week to week really starting to enjoy them - 5x5 -185x5 205x5 215x5 225x5 235x5

GM's - 4x8 - tonight for time n goin a lil heavier - 200x8 240x8 250x8 260x8

Rows 4x8 - 145x8 155x8 165x8 175x8

Abs - Leg Lifts 4 sets of 20
 
Yano

Yano

Member
Sep 18, 2022
75
79
Dynamic Upper

Today went well , felt ok , recomp day , strength was there just hard to get a good pop on things.

3 Board Press - This is where it sticks I figure the extra work wont be a bad thing - Bands - 50%+25% = 255 at the top - 5x5 - 185 with the bar n plates , 70 on the bands - ebx10 135/2x5 155/2x5 170/2x5x5x5x5x5

JM Press - slid these into the 20 rep slot today - short chains so we be swanging just a swanging - damn these things burn - bar + chains - 3x20 - 95x20 105x20 110x20

Close Grip Floor Press - are these really a thing ? I have no clue im an idiot - they sure felt like something - tri's were burning and puffed up like a baboons red ass from the JM's which made these interesting for sure - 135x12 145x12 155x12 160x12

Shrugs - Really trying to work these with a hold and proper form my back needs all the help it can get - 185x12 205x12 215x12 225x12

Delts - Rear Delts w/Band - instead of face pulls this time i used them to rear delts - 4 sets of 12

Hammer Curls ez bar - 40x12 45x12 50x12 55x12

Curls - 50x12 55x12 60x12 65x12

Push Ups - one footed again , left achilles just feels fucked up if i try to do em on two feet still - 40 sets of 20
 
Yano

Yano

Member
Sep 18, 2022
75
79
Christ what a typo just caught it

Push Ups - one footed again , left achilles just feels fucked up if i try to do em on two feet still - 40 sets of 20

4 sets of 20 ,, damn hands
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,368
1,246
Nice work man. Excited to follow along.
 
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