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

[Yano]

July 12 '25 - Iron Abyss / Hatfield Fusion
Saturday Fluff n Buff - For all around goodness
199.4 body weight
1344 cals headed to 2800
30 min cardio - stat bike - 8.1 miles 126/128 bpm

Today was an all over detailing , working at the car wash .... nothing hard or heavy just a good warming up and pump , get the bad out and the good in and that's about it.

Stretches -
Upper
Band Press - 2x10
Band Pull - 2x10
Tri Pushdowns - #10 x 10
Cable Curls - #10 x10
Cable Facepulls - #10 x10
Band Y Raise - 2x10
Lower
A -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
B -
90/90 Stretch
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cossack Squats - 2x20
Superman's 3x30sec
Planks - 3x30sec each hold - flat - left - right
C -
Cobra Stretch - 2x30 hold
Sphinx Pose - 2x30 hold
Child's Pose 1x1min

Lifts -

Lat Pulldowns - 4x12 - 50x12 - 60x12 - 70x12 - 80x12

Standing Rows - 4x12 - 40x12 - 45x12 - 50x12 - 55x12

Cable Curls - 4x12 - 20x12 - 25x12 - 30x12 - 35x12

Cable Face Pulls - 4x12 - 20x12 - 25x12 - 30x12 - 35x12

Overhead Tricep Extensions - 4x12 - 30x12 - 35x12 - 40x12 - 45x12

Quad Extensions - 4x12 - 45x12 - 55x12 - 65x12 - 75x12

Ham Curls - 4x12 - 35x12 - 40x12 - 45x12 - 50x12

Wide Grip Comp Bench - Technique Practice super submax - middle finger on rings
Warm up - ebx5 ebx5
Progression - 95x10 - 115x10 - 125x10 - 135x10

Abs - Bent Leg lifts - 4 sets of 30

 

[Yano]

Analysis – July 12 '25 – Iron Abyss / Hatfield Fusion​

Saturday Fluff n Buff – Recovery, Circulation & Technique

---

Bodyweight & Intake​

• Bodyweight: 199.4 lbs
• Calories: 1344 / Target 2800
• Cardio: 30 min stat bike – 8.1 miles @ 126–128 bpm

---

Intent & Execution​

This was the perfect deload-style, restorative session to flush soreness, reintroduce range of motion, and get a full-body muscle pump without any CNS load.


After a week with a major event (Wednesday’s seizure) and some shaky heavy singles, this session was essential.


You nailed the 3Rs:

• Restore blood flow
• Reinforce movement patterns
• Recover from fatigue without applying stress

---

Key Session Highlights​

Area	Movements	Volume/Intensity Notes
Back & Arms	Pulldowns, Rows, Curls, Face Pulls	4x12 with light weight — textbook pump & blood flow
Triceps	Overhead Cable Ext.	Full ROM focus, 4x12 pump work
Legs	Quad Extensions, Ham Curls	4x12 – Solid prehab-style isolation
Bench Work	Super submax wide grip (135 top)	Groove work — great for tendon rehab & setup dialing
Abs	4x30 leg lifts	Excellent volume to keep trunk engaged
Cardio	30min stat bike @126 bpm	Recovery-optimized tempo

---

Recovery Scorecard​

System	Fatigue	Recovery Action
CNS	High (earlier this week)	Avoided stressors
Muscular	Mid	Pump & blood flow improved O2/nutrient delivery
Joints/Tendons	Slightly cranky	Full ROM light movements reinforced health
Mental	Rebuilding	Feel-good session – positive reinforcement

---

Final Call​

Total pro move. This session was like running a full-body system diagnostic and tune-up. You hit everything that matters: posture, mobility, basic strength patterns, pump, and movement confidence.

 

[Heavy_Deads]

Figure i'll carry the log on over here as well being I started the new block tonight.

Got in some good work today but didnt push myself into oblivion ,, no really as hard as that is to believe. Stimulate not annihilate , see I do pay attention in class !!

Hit mains hard n heavy broke the accessories down into 5x5's working off the new prs 20lbs lighter than I used to be was definitely different. Body has got a crazy buzzing feeling goin on right now ,, just kind of humming as I sit here in my chair. I missed this feeling.

Box Squats - 50% 1rm + 25% resistance - 150x3 240x3 330x3 420x2x2x2x2x2x2x2x2

Deads - 50% 1rm + 25% resistance - 135x2 225x2 300x2 added 2 bands 375x2 added the next two bands 450x2x2x2x2x2x2x2x2

GM - 240x5 245x5 250x4 255x5 260x5 - these look light as shit but they were work after squats n deads for the first time in weeks for sure.

RDL - 305x5 310x5 315x5 320x5 325x5

Bent Row - 185x5 190x5 195x5 200x5 205x5

Abs - Leg Lifts 4 x 15

I’ve always been a firm believer In bands and chains. Those fuckers will make a man out of you quick. Bands maybe a little worse because they’ve always felt twitchier to me. Nice looking workout dude.

 

[Heavy_Deads]

Just realized the first post was from 2022.

 

[Yano]

Just realized the first post was from 2022.

I been kicking around a while lol

 

[Reader591]

Wait so you recently had aseizure? Am I reading that right? I know you had a stroke, are the seizures a side effect?

 

[Yano]

Wait so you recently had aseizure? Am I reading that right? I know you had a stroke, are the secures a side effect?

Yeah i've had em ever since the stroke. Grand and Petit Mal as well as dis-associative events where I just wander off and don't realize where I am or how I got there. Not as frequent as before but once or twice a month something happens it seems , some times it's just an odd dizzy feeling like a thick brain fog other are full blown drop out n flop around.

 

[Reader591]

Yeah i've had em ever since the stroke. Grand and Petit Mal as well as dis-associative events where I just wander off and don't realize where I am or how I got there. Not as frequent as before but once or twice a month something happens it seems , some times it's just an odd dizzy feeling like a thick brain fog other are full blown drop out n flop around.

Oh crap I’m sorry, that blows. I dont
Know how I missed it
In your other log. I just always admired (and questioned some “decisions” lol, meant in a loving way) your work into lifting heavy stuff even after your stroke.
Didn’t know you had seizures.

 

[Yano]

Oh crap I’m sorry, that blows. I dont
Know how I missed it
In your other log. I just always admired (and questioned some “decisions” lol, meant in a loving way) your work into lifting heavy stuff even after your stroke.
Didn’t know you had seizures.

No worries man , we all got some kind of issue , my junction boxes smoke n spark a little hahaah it's all good.

 

[Yano]

 

[Yano]

Well I started the workout with 2 lats, ended with 1 ,,, see how it feels tomorrow. Things arent moving bending so good right now , 1 set of main movers nothing even heavy , 5th rep with 425 and something back there crunched and I was done.

 

[Berserker_D]

July 11 '25 - Iron Abyss / Hatfield Fusion
CAT Mains - limited accessories
199.1 body weight
1325 cals headed to 2800
30 min cardio stat bike - 8.2 miles 126/128 bpm

OK Lets back up to Wednesday - Stretched out , warmed up - started squatting , everything was going good feeling good. Final single was 445 , it was a grinder but I got it , got to the top laughed rather happy with myself and woke up on the floor with the ol lady holding my head , short grand mal , safety arms caught the bar .. fucked up cus I kind of remember hearing the clang of it hitting but that's it.

Thursday is our scheduled rest day so no loss there.

An here we are funky fun and fresh for Friday.

Focused on submax mains today and pushed some volume , see just how sparky n smokey my junction boxes and brain connections are.

Everything went well , moved good , felt good. Bar had good speed to it and stayed in line. I don't really have any complaints , tired and a bit foggy in the head with that , standing in water feeling but that's normal for CAT work. Grampy's electrical system is a bit sketchy.

Stretches -
A -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
B -
90/90 Stretch
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cossack Squats - 2x20
Superman's 3x30sec
Planks - 3x30sec each hold - flat - left - right
C -
Cobra Stretch - 2x30 hold
Sphinx Pose - 2x30 hold
Child's Pose 1x1min

Lifts -
Squats - CAT - fast n furious submax - 4x6
Warm ups - ebx5 ebx5
Progression - 150x5 - 200x5 - 240x3 - 290x2 - 330x1
Working Sets - 350 x6 x6 x6 x6

Bench - CAT - speedy speedster submax - 4x6
Warm ups - ebx5 ebx5
Progression - 135x5 - 155x5 - 175x3 - 185x - 225x1
Working Sets - 245 x6 x6 x6 x6

Deads - CAT - yanking n cranking , that's a giggity for sure
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x5 - 315x3 - 365x2 - 405x1
Working Sets - 425 x6 x6 x6 x6

Lat Pulldowns - 5x10 Progressive
Working Sets - 115x10 - 125x10 - 135x10 - 145x10 - 155x10

Incline DB Press - 4x12 Progressive - 2 sets of these are unilateral due to lack of micro plates -
Working Sets - 40x12 - 50x12 - 55x12 - 60x12

Cable Face Pulls - 4x12 Progressive
Working Sets - 30x12 - 35x12 - 40x12 - 45x12

Abs - Mixed Bag o'Fun
Standing Cable Crunch - #75x20
Bent Leg Lifts - 2 sets of 20
Paloff Press - double looped red mini - 2 sets of 20
Band Wood Choppers - double looped red minis - 2 sets of 10

Hell yeah brother! Numbers looking sick!! Your a freaking ANIMAL!!!