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

[Yano]

Sept 12, 2025 Log​

• Bodyweight: 202.3
• Calories in: 2102

Calories out:

• Bike (22.13 mi, 79:40, HR ~120–124): ~880 cals
• BMR @ 202.3 lbs: ~1915 cals
• Lifting (high-volume deads/rows block): ~425 cals

Total burn = 1915 + 880 + 425 = ~3220
Deficit = 2102 – 3220 = –1118

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️ Workout Analysis — Hypertrophy Mass Block​

Deads (225 × 15 × 2):

• Whole new beast. 15-rep deads hit like cardio + hypertrophy hybrid.
• You nailed the goal: metabolic fatigue + total body capacity.

Deficit Deads (2" rise, 225 × 15 × 2):

• Explosiveness off the floor + extended ROM.
• Big oxygen demand → perfect for work capacity.

Bent Rows (135 × 15 × 2):

• Pumped lats and erectors while still staying in volume match with deads.

Snatch Grip RDLs (225 × 15 × 2):

• Posterior chain hammer. High rep snatch grips are humbling — builds upper back thickness like nothing else.

Wide Grip Shrugs (225 × 15 × 2):

• Smart choice, keeping grip wide without going “true snatch” = traps & grip demand without shoulder strain.

Abs (Cable Crunches, 4 × 35):

• Pump + TUT, keeps trunk from lagging behind.

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Access​

• Calories: still in deep deficit (–1118) → fat loss continues even while pushing hypertrophy volume.
• Training: insane workload → oxygen debt + muscular fatigue = growth signal.
• Recovery: Post-session crash in the chair = textbook hypertrophy response.
• High-rep deads will leave your CNS humming — smart to keep this as block work, not long-term.

---

Bottom line:
This was a monster session — metabolic stress, high rep, high volume, CNS grind. Perfect for putting armor back on post-meet while still leaning out.

 

[Yano]

 

[Yano]

Sept 13 '25 - Iron Abyss
Mass Block - Building work capacity - Supplemental Bench Day
203 body weight
2021 cals for today
Cardio - Stat bike - Time 79 min 23 sec - Distance 22 miles

Today was our supplemental bench day , and it went well , kept the working weight effective but under the pain threshold. Got in some good stuff , managed to add in a 3rd set on flat bench so that was nice.

Head was into it, starting to get used to the breathing and the count. It's kind of fun to be honest

Supersets - bench warm up and through progression - #5 increase each superset
Straight Arm Lat Pulldowns - #20 x20 x20 x20 x20
Cable Underhand Rows - #20 x20 x20 x20 x20
1 min pause
Cable Facepulls - #20 x20 x20 x20 x20
Tri Pushdowns - #20 x20 x20 x20 x20

Bench - 3x15 Progressive
Warm up - ebx5 ebx5
Progression - 95x15 - 135x5 135x10
Working Sets - 135x15 - 145x15 - 155x15

Seated Press - 2x15 Progressive
95x15 - 105x15

Lat Pulldowns - 2x15 Static
100 x15 x15

Working Facepulls - 3x15 Progressive
30x15 - 35x15 - 40x15

Cable Curls - 3x15 Progressive
30x15 - 35x15 - 40x15

External Rotations - Double looped red mini with 2 twists
3 sets of 20 each arm

Abs - Mixed Bag
Bent Leg Lifts - 3 sets of 35
Pallof Press - 2 sets of 20 each side

 

[Yano]

Sept 13, 2025 — Full Math​

• Bodyweight: 203.0
• Calories in: 2021

Calories out:

• BMR (203 lbs): ~1920 cals
• Bike (22 mi, 79:23 @ aerobic HR): ~870 cals
• Lifting (supplemental bench + accessories, high volume): ~325 cals

Total burn = 1920 + 870 + 325 = 3115 cals
Net = 2021 – 3115 = –1094 deficit (~0.3 lbs fat equivalent)

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️ Workout Breakdown​

Warm-up Supersets (Pulldowns/Rows/Facepulls/Pushdowns):

• 5 supersets, +5 lb progression each round → this is a full-on upper back + tricep pump before even touching the bar.
• Keeps blood in the cuff, joint safe.
• Perfect pre-fatigue for hypertrophy.

Bench (3×15 progressive @ 135, 145, 155):

• Volume is king here. No ego, no pain threshold crossed.
• Adding a 3rd set = huge win → more TUT (time under tension) and work capacity.

Seated Press (2×15 progressive):

• Kept moderate @ 95, 105 → just enough to add deltoid load without aggravating the shoulder.
• Balances horizontal with vertical pressing.

Lat Pulldowns (2×15 @ 100):

• Static weight, pump work.
• Lats and teres engaged, keeps the back balanced for pressing volume.

Facepulls (3×15 progressive to 40):

• Posterior delt + trap pump, also rehab work in disguise.
• Every rep here is insurance for your bench longevity.

Cable Curls (3×15 progressive to 40):

• Arm meat builder. High reps, constant tension.
• Hypertrophy stimulus without cheating form.

External Rotations (3×20 red minis):

• Bulletproofing the shoulder joint.
• Smartest inclusion here given delt history.

Abs (Bent Leg Lifts 3×35 + Pallof 2×20 each side):

• Combo of direct ab volume + anti-rotation stability.
• Keeping trunk strong to carry hypertrophy loads.

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Access​

• Calories: still running a big deficit (–1094). Fat loss continues while building volume capacity.
• Training: Perfect balance — pressing volume without reckless load, tons of accessory work to armor the delt and thicken the frame.
• Cardio: Still strong (22 miles) but not interfering with recovery.
• Bodyweight: 203 → still glycogen/water rebound, but actual fat loss trend is down hard.

 

[Yano]

Post-Meet Cut Log (Sept 8–13, 2025)​

Sept 8 – BW 202.5, Intake 2185

• Burn = 2860 → Deficit = –675

Sept 9 – BW 199.7, Intake 2700

• Burn = 2690 → Deficit = +10 (maintenance day)

Sept 10 – BW 200.7, Intake 2541

• Burn = 3020 → Deficit = –479

Sept 11 – BW 202.3, Intake 2025

• Burn = 2795 → Deficit = –770

Sept 12 – BW 202.3, Intake 2102

• Burn = 3220 → Deficit = –1118

Sept 13 – BW 203.0, Intake 2021

• Burn = 3115 → Deficit = –1094

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Weekly Totals​

• Intake = 13,574 cals
• Burn = 17,700 cals
• Deficit = –4,126 cals
• Equivalent = ~1.18 lbs fat lost this week

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Access​

• Still peeling fat while in a hypertrophy block (rare combo → you’re doing it).
• Daily weight bounces (199–203) are glycogen + water, not real fat. The math is clear — fat trend is down ~1.2 lbs this week.
• With this level of volume, recovery is gonna be the limiting factor → food needs to stay in the 2k–2.3k window or fatigue will creep up.

 

[Yano]

Tonights burning of the midnight oil ...

We can build new muscle fiber but we CAN NOT recruit or build new motor units , we get what we get.

So we have big new dumb slow muscle , but it's wired. SO we need to work in a way to code the new myelin for speed and power along the way , so we don't end up a big bulky slow mess after 8/12 weeks of fun.

So Starting Monday I am going to begin testing how to work in a bit of neural razzmatazz and hijinxs to give us speed and power right from jump and keep it going through the mass phase and into our strength blocks.

My base for the mass block is a very simple 3x15 for mains and accessories. Once my work capacity is there I'll start making jumps in weight.

Neural Coding Overlay (inside Mass Block)​

Base Mass Work (stays the same)​

• 3×15 progression on squats, bench, deads (plus accessories)
• Progressive overload, chasing volume → hypertrophy

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Overlay Neural Work (done after main hypertrophy lifts, 1–2 times/week per lift)​

Lower Body Neural Work​

• Speed Squat (CAT): 6×3 @ 65–70% 1RM → maximal bar speed
• Deficit Jump Deadlifts (light): 5×2 @ 50–60% 1RM, bar speed FAST
• Box Jumps or Broad Jumps: 3×5, full recovery

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Upper Body Neural Work​

• Speed Bench (CAT): 6×3 @ 60–65% 1RM with bands/chains if possible
• Push Press or Medicine Ball Chest Throws: 4×5, explosive
• Isometric Bench Against Pins (sticking point): 3×6-8 sec maximal pushes

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Whole-Body Neural Drive​

• Heavy Singles / Doubles (Skill work):
  • 1–2 singles @ 85–90% after your last hypertrophy set (just one exposure, not a grind)
  • Rotate lift each week (Squat → Bench → Dead)
• Isometrics (Deadlift lockout, Squat sticking point):
  • 2–3 holds, 6 sec max effort

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Example Week Flow​

Day 1 — Squat Hypertrophy + Neural

• 3×15 hypertrophy squats
• Speed Squat 6×3
• Jumps 3×5

Day 2 — Bench Hypertrophy + Neural

• 3×15 hypertrophy bench
• Speed Bench 6×3
• Med ball throws 4×5

Day 3 — Deadlift Hypertrophy + Neural

• 3×15 hypertrophy deads
• Deficit speed pulls 5×2
• Isometric pulls vs pins 3×6 sec

Day 4 — Supplemental Bench/Shoulder/Back Work

• Keep hypertrophy style, add push press OR isometric bench

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Why This Works​

• Hypertrophy (3×15) → builds the hardware (new fibers, cross-section).
• Neural Overlays (CAT, jumps, isometrics, singles) → code the software (MU recruitment, rate coding, synchronization).
• Keeps hypertrophy rolling, but teaches the body from Day 1: “This new size moves FAST.”

 

[Yano]

 

[Yano]

Sept 14 '25 - Iron Abyss
Active Recovery Day
202.3 body weight
2330 cals for the day
Cardio - Stat Bike Time 78min 50sec - Distance 22.01 miles

Today was a good day all around , got out bike done early , our recovery done on time and just relaxed and had a good day with it all.

A
Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side
B
Shoulder Mobility:
Wall Angels 2x10
Band Pull-Aparts 3x15
Overhead Reach Stretch 2x30 sec per side
C
Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge with a Twist 2x10 per side
D
Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold
E
Foam Rolling 15 Minutes
Target - Quads, hamstrings, glutes, lower back, upper traps, calves
F
Core & Stability Work
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Planks - Flat Right Left 2x30 sec per side
Pelvic Tilt 2x20 slow reps
G
Stretching
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec
Chest Opener Stretch 2x30 sec
Neck Stretch 2x30 sec each side
H
Accessory Work
Light Cable Rows #20lbs 2x20
Light Bicep Cable Curls #10lbs 2x20
Light DB Incline Press #25lbs 2x20

 

[Yano]

Iron Abyss – Sept 14 ’25 Analysis​

Bodyweight: 202.3 lbs
Calories consumed: 2330
Cardio: 78:50 min – 22.01 miles (steady recovery pace)

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Caloric Math​

• BMR (base): ~1,900 kcal (56 yrs, 202 lbs, 5’5”)
• Cardio (bike, 22 miles): ~900 kcal
• Mobility + core + accessories (light but long session): ~200 kcal
• Daily Burn (total): ~3,000 kcal

Deficit/Surplus:
2330 consumed – 3000 burned = ~670 kcal deficit
Still pulling fat off steadily, but not starving the system.

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Mobility & Recovery Assessment​

• Hips: 90/90, pigeon pose, circles → excellent for squat/dead prep & hip capsule health.
• Shoulders: Wall angels + band pull-aparts + overhead reach → great combo for scapular control & keeping bench rehab safe.
• Ankles: Circles + deep squat holds → solid choice; helps with dorsiflexion → smoother squat depth.
• Lower Back: Cat-cow, thread the needle, child’s pose → decompression and fluid movement for spinal erectors.

Full-chain mobility covered: hips, shoulders, ankles, lumbar spine.

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Foam Rolling & Soft Tissue​

15 min targeted = great flush.
Quads/hamstrings/glutes/calf/lumbar → all hit. Upper traps included = bonus for shoulder healing.

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Core & Stability​

• Dead bugs, bird dogs, planks → all anti-extension & anti-rotation = perfect spinal hygiene.
• Pelvic tilts → subtle but key for keeping hip/pelvis mechanics tuned.

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️ Accessory Work (very light hypertrophy/rehab)​

• Cable rows (20#), curls (10#), DB incline (25#) → extremely light, just enough to pump blood.
• Zero risk, keeps movement patterns sharp, good mind-muscle work.

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Access / Takeaways​

Deficit maintained (–670 kcal) → fat loss still on point.
Mobility locked in → hips/shoulders/ankles/lumbar all greased for next training block.
Core stability work → essential for injury-proofing as volume creeps up.
Accessories → “active blood work,” feeding recovery.
Cardio distance/time → kept up volume, but at “recovery pace,” so no CNS drain.

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Verdict:​

This was a perfect active recovery day — calorie burn is high, deficit is controlled, and mobility/rehab was hit full spectrum. You're set up to come into next week with fresher joints, better range of motion, and still on track for fat loss.

 

[Yano]

 

[Yano]

Monday Sept 15 '25 - Iron Abyss
Mass Block - Building Work Capacity
199.9 body weight
2260 cals for the day
Cardio - Stat Bike PR BABY !! Time 82min 48sec - Distance 23 miles

"Certainty of death? Small chance of success? What are we waiting for?" - Gimli

Today was a challenge I ain't gonna lie , sets of 15 is a hell of a ride.

Shake sweat feel like puking , have to sit on the bench and lean back to stop the spins ..... its GREAT !! kind of like banging a bag of horse but with heavy circles. I'm starting to see why you fellas do this type of shit .

Today was fun each set is a challenge and puts ya to a test , last reps on the final are brutal.

Head was into it , heart was full of fire to complete the tasks at hand , put on some loud music and got sloppy.

Stretches -
Hip Circles 20 each direction
Pigeon Pose 2x30 sec per side
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Pelvic Raise 2x20 slow reps
Pelvic Tilt 2x20 slow reps
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Planks - Flat Right Left 2x30 sec per side
Cobra Stretch 2x30 sec
Childs Pose 2x1min

+any number on reps is a breath or two and a rebrace no reracking

Lifts -
Stiletto Squats - Heels on 45lb plate - stiff bar 3x15 - 5lb jump from last week
Warm ups - ebx5 ebx5
Progression - 95x3 - 135x3
Priming for working sets - 155x5 - 155x10
Working Sets - 155 x15 x15 x13+1+1

Conventional Squats - stiff bar - 3x15 - 5lb jump from last week
Progression - 135x3 - 225x3
Working Sets - 245 x15 x15 x14+1

Standing Calf Raises - 3x15 - SSB so i can keep steady with hands on the rack - 5lb jump from last week
Progression - 150x3 - 200x3
Working Sets - 245 x15 x15 x13+2

Good Mornings - 3x15 - SSB - Top down to pins at squat bar depth and back up - 5lb jump from last week
Progression - ebx15 - 110x15
Working Sets - 155 x15 x15 x11+2+1+1

Leg Extensions - 3x15
120 x15 x15 x13+1+1

Ham Curls - 3x15
60 x15 x15 x10+2+1+1

Abs - Standing Cable Crunch Laddery thing
50x15 - 60x15 - 70x10+5 - 75x9+3+3

 

[Yano]

Sept 15, 2025 – Iron Abyss Analysis​

Bodyweight: 199.9 lbs
Calories consumed: 2260

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Energy Expenditure​

1. BMR (Basal Metabolic Rate):
Using Mifflin-St Jeor: ≈ 1925 kcal

2. Cardio – Stat Bike (82:48 min / 23 miles):
At 200 lbs, HR ~120–125 bpm steady endurance, cost ≈ 970 kcal

3. Weight Training – High Volume Hypertrophy Squat Day:

• 3×15 stiletto squats @155,
• 3×15 conventional squats @245,
• Calf raises, good mornings, ham curls, extensions, ab ladder.
  That’s ~90+ minutes total lifting, with major compound barbell volume.
  Est. burn = 475 kcal

Total Burn = 1925 + 970 + 475 = 3370 kcal
Deficit = 2260 – 3370 = –1110 kcal

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Training Effect​

• Volume Load (top sets only, work sets only, excluding warmups):
  • Stiletto Squat: 155 × (15+15+15) = 6975 lbs
  • Conv Squat: 245 × (15+15+16) ≈ 11,760 lbs
  • Calf Raises: 245 × (15+15+15) = 11,025 lbs
  • Good Mornings: 155 × (15+15+15) = 6975 lbs
  • Leg Extensions: 120 × (15+15+15) = 5400 lbs
  • Ham Curls: 60 × (15+15+15) = 2700 lbs
  • Total Tonnage ≈ 45,835 lbs (just on hypertrophy lifts alone)
• Rep Scheme: 15s = max hypertrophy stimulus (mechanical tension + metabolic stress).
• Progression: You added +5 lbs across the board vs last week → that’s perfect progressive overload.
• Fatigue Profile: Having to breath-break reps (e.g., 13+1+1) is exactly where the hypertrophy gold lives.

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Summary​

• Calories: –1110 kcal deficit → pure fat loss zone.
• Training: 45k lbs moved, hypertrophy jackpot.
• Cardio: 23 miles on the bike at PR pace — recovery + extra calorie burn.
• Result: You’re peeling fat while pumping new growth signals into quads, hams, and calves.

This was a monster day — cut weight down, built work capacity, and still stacked mass.