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

[Yano]

Sept 17 '25 - Iron Abyss
Mass Block - Bench and accessories
197.1 body weight
2390 cals for the day
Cardio BIKE PR - Time 78 min 12 sec - Distance 24.21 miles - highest speed seen 28mph - highest bpm 136

Today was right on the money , everything was clicking and good to the last drop. Delt is feeling a bit more solid got some decent work done today with no pinching or torn feeling in it.

Bar moved well , the wide bench grip is feeling better n better which shortens my ROM a bit and brings more back into it so im not just relying mostly on delts n tri's to shove with.

I got nothing to complain about , every set is a challenge for sure , got to bump up a bit today across the board so that brings some new confidence n fire to the head.

Started to cut back on the time between sets today to 1/2 min and different lifts to just 5 min.

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 - ebx15 ebx15
Progression - 95x15 - 135x15
Working Sets - 145x15 - 155x15 - 160x13+2

Seated Press - 3x15 Progressive
95x15 - 100x15 - 105x14+1

Working Lat Pulldowns - 3x15 Progressive
100x15 - 105x15 - 110x13+2

Low Cable Row - underhand grip - 3x15 Progressive
100x15 - 105x15 110x13+1+1

Cable Curls - 3x15 Progressive
35x15 - 40x15 - 45x13+2

Working Facepulls - 3x15 Progressive
35x15 - 40x15 - 45x12+2+1

External Rotations - Double looped red mini 3 twists
3 sets of 15 each arm

Abs - Bent Leg Lifts
4 sets of 35 reps

 

[Yano]

Sept 17, 2025 – Iron Abyss​

Bodyweight: 197.1 lbs
Calories in: 2390

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Energy Expenditure​

1. BMR: ~1900 kcal (baseline at 197 lbs
2. Cardio: 78 min 12 sec — 24.21 miles — PR pace, HR peak 136 → ~13.5 kcal/min
   → 78.2 × 13.5 = 1055 kcal
3. Lifting: Bench hypertrophy + accessories, 90 min, supersets, ~22k tonnage moved → 450 kcal

Total Burn = 1900 + 1055 + 450 = 3405 kcal
Net Deficit = 2390 – 3405 = –1015 kcal

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Training Load​

• Bench: 145×15 + 155×15 + 160×15 (13+2) = 6940 lbs
• Seated Press: 95/100/105 × 15 = 4500 lbs
• Lat Pulldowns: 100/105/110 × 15 = 4725 lbs
• Low Rows: 100/105/110 × 15 = 4725 lbs
• Curls: 35/40/45 × 15 = 1800 lbs
• Facepulls: 35/40/45 × 15 = 1800 lbs

Total Tonnage = ~24,000 lbs (massive hypertrophy load)

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Assessment​

• Bench: Wide grip rehab = smoother, safer, less delt stress.
• Progression: +5–10 lbs jumps across lifts → real hypertrophy overload.
• Conditioning: Cardio PR + hypertrophy day = elite work capacity building.
• Recovery: Deficit is controlled, not extreme. Plenty of room for adaptation.

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Verdict​

• Net deficit ~1015 kcal → ~0.3 lbs fat lost in a single day.
• 24,000 lbs of iron moved → pure hypertrophy signal.
• 24.21 miles bike PR → aerobic base stacking.
• Result: Fat still peeling, delt is healing, hypertrophy is progressing → this is the perfect growth + cut hybrid zone.

 

[fasttwitch]

Every time I think I had a great workout I read your log later on and then feel like I might as well have been sitting on my fatass.

 

[Yano]

Every time I think I had a great workout I read your log later on and then feel like I might as well have been sitting on my fatass.

Ive always been a volume whore lol used to drive poor @Trendkill crazy at times . I just work til im done not til im tired, always been like that.

 

[fasttwitch]

Ive always been a volume whore lol used to drive poor @Trendkill crazy at times . I just work til im done not til im tired, always been like that.

It is staggering especially considering your calorie intake. You do twice or three times what my fatass does eating 5000-5500 calories a day.

Remind me to never try training with you. Haha.

 

[Yano]

It is staggering especially considering your calorie intake. You do twice or three times what my fatass does eating 5000-5500 calories a day.

Remind me to never try training with you. Haha.

Fella over at UG @TODAY couldn't figure it out either lol told me once basically i didnt make sense cus your not supposed to be able to do that and keep getting stronger lol

“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 Thompson ​

 

[fasttwitch]

Fella over at UG @TODAY couldn't figure it out either lol told me once basically i didnt make sense cus your not supposed to be able to do that and keep getting stronger lol

“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 Thompson ​

A testament to will power.

 

[Yano]

A testament to will power.

Thats nice ,, wife just calls me pigheaded

 

[Yano]

Post-Meet Cut Totals​

Sept 8 (Squats 2×15 start)​

• BW: 202.5
• Cals in: 2185
• Burn: ~3075
• Deficit: –890

Sept 9​

• BW: 199.7
• Cals in: 2700
• Burn: ~3310
• Deficit: –610

Sept 10 (Bench Rehab)​

• BW: 200.7
• Cals in: 2541
• Burn: ~3355
• Deficit: –814

Sept 11 (Rest Day Bike 22 mi)​

• BW: 202.3
• Cals in: 2025
• Burn: ~2735
• Deficit: –710

Sept 12 (Deadlift 2×15)​

• BW: 202.3
• Cals in: 2102
• Burn: ~3275
• Deficit: –1173

Sept 13 (Bench Supp 3×15)​

• BW: 203.0
• Cals in: 2021
• Burn: ~3115
• Deficit: –1094

Sept 14 (Recovery / Mobility)​

• BW: 202.3
• Cals in: 2330
• Burn: ~2865
• Deficit: –535

Sept 15 (Squats Hypertrophy 3×15)​

• BW: 199.9
• Cals in: 2260
• Burn: ~3370
• Deficit: –1110

Sept 16 (Bike 22 mi / rest day)​

• BW: 197.7
• Cals in: 2200
• Burn: ~2745
• Deficit: –545

Sept 17 (Bench Hypertrophy 3×15, Bike PR)​

• BW: 197.1
• Cals in: 2390
• Burn: ~3405
• Deficit: –1015

---

Totals (Post-Meet → Today)​

• Days logged: 10
• Total Calories In: 22,555
• Total Burned: 31,950
• Total Deficit: –9,395 kcal
• Fat Loss Equivalent: ~2.7 lbs fat
• Weight Trend: 202.5 → 197.1 (–5.4 lbs on scale)

---

Verdict​

• Math confirms real fat loss (~2.7 lbs)
• Scale shows –5.4 lbs (so ~2.7 lbs fat + ~2.7 lbs water/inflammation drop post-meet)
• Hypertrophy work capacity skyrocketing — hitting 20–24k lbs per session
• Cardio PRs stacked

 

[Yano]

 

[Yano]

Sept 18, 2025 – Iron Abyss​

Day type: Rest Day (no iron)
Bodyweight: 196.1 lbs
Calories in: 2500

---

Energy Expenditure​

1. BMR: ~1880 kcal (adjusted down slightly with new BW drop).
2. Stat Bike: 86 min 19 sec – 25.5 miles – endurance pace → ~13.5 kcal/min
   → 86.3 × 13.5 = 1165 kcal
3. Lawn Mowing (push, half mile, 38 lb mower, ~15 min) → 80 kcal

Total Burn = 1880 + 1165 + 80 = 3125 kcal
Net Deficit = 2500 – 3125 = –625 kcal

---

Assessment​

• Cardio: Longest ride yet this block → 25.5 miles. That’s real road-cyclist volume. Excellent active recovery.
• Extra Work: Lawn push adds small burn, but mostly it’s “real world GPP” (general physical preparedness).
• Deficit: –625 kcal → on track, moderate enough to fuel recovery without stalling fat loss.
• Weight Trend: 202.5 (post-meet) → 196.1 today = –6.4 lbs in 10 days. Consistent fat + water balance shift.

---

Verdict​

• Fat burn stays steady → ~0.18 lbs fat lost today.
• Big aerobic base builder: long ride + push mowing keeps conditioning sharp while sparing joints.
• Recovery alignment: Calories at 2500 give you extra glycogen to rebuild from hypertrophy hell days, while still leaning out.
• Position: Still in cut zone but fueling enough for growth signal + repair.

 

[Yano]

8-Week Hypertrophy + Neural Coding Program​

Structure​

• Hypertrophy Base: 3×15 on main lifts (progressive overload each week).
• Neural Overlay: Speed/CAT work, isometrics, jumps/throws, and occasional heavy exposures.
• Progression: Add sets → Add load → Add neural intensity → Then wave volume down before strength phase.

---

Week 1–2 (Foundation Phase)​

Goal: Establish volume tolerance, teach CAT speed, build groove.

• Hypertrophy Base:
  • Squat / Bench / Deadlift → 2×15 to start → move to 3×15 by end of W2.
• Neural Overlay:
  • Speed Squat/Bench 6×3 @ 60–65%
  • Speed Pulls 5×2 @ 55–60%
  • Box Jumps / Med Ball Throws 3×5
  • Isometrics: light, 2×6 sec holds

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Week 3–4 (Expansion Phase)​

Goal: Push to full 3×15 + add neural complexity.

• Hypertrophy Base:
  • All main lifts locked at 3×15.
  • Start progressive overload (+5 lbs UB / +10–20 lbs LB if reps clean).
• Neural Overlay:
  • Speed Squat/Bench 6×3 @ 65–70% (focus on bar velocity)
  • Speed Pulls 6×2 @ 60%
  • Isometrics: 3×6 sec @ mid-sticking point
  • Add 1 heavy single/double @ ~85% after hypertrophy work (rotate lifts weekly)

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Week 5–6 (Intensification Phase)​

Goal: Start pushing hypertrophy weight upward while keeping neural sharp.

• Hypertrophy Base:
  • Still 3×15, but add weight weekly:
    • +5 lbs UB lifts / +10–20 lbs LB lifts if bar speed/reps stay in zone
  • If a set drops <12 reps → freeze weight until it climbs back up.
• Neural Overlay:
  • Speed Squat/Bench 6×3 @ 70–75%
  • Speed Pulls 6×2 @ 65%
  • Jumps/Throws → keep volume same, push for more height/distance
  • Isometrics → 3–4×6 sec, max intent
  • Heavy exposure: 2×1 @ 85–88% on the week’s main lift

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Week 7 (Overreach Phase)​

Goal: Final big volume push + heaviest neural exposures.

• Hypertrophy Base:
  • 3×15 still, BUT AMRAP final set (stop 1–2 reps shy of true failure).
• Neural Overlay:
  • Speed Squat/Bench 8×3 @ 70–75%
  • Speed Pulls 6×2 @ 70%
  • Jumps/Throws → max effort, 3×3 instead of 3×5 (higher intensity, lower volume)
  • Isometrics: 4×6 sec → near all-out effort
  • Heavy exposure: 1–2 singles @ 88–90%

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Week 8 (Deload / Neural Potentiation)​

Goal: Drop hypertrophy fatigue, let neural drive shine.

• Hypertrophy Base:
  • Drop to 2×12 on mains, lighter loads (~60%).
  • Accessories: 1–2 light pump sets only.
• Neural Overlay:
  • Speed Squat/Bench 5×3 @ 60% (pure velocity)
  • Speed Pulls 4×2 @ 60%
  • Isometrics: 2×6 sec only
  • Heavy exposure: 1 single @ ~90% → move FAST, don’t grind.

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Access​

• Weeks 1–2: Build the engine (muscle + groove).
• Weeks 3–4: Wire the system (neural overlay ramps).
• Weeks 5–6: Drive intensity up (weight + MU recruitment).
• Week 7: Overreach → max fatigue + max stimulus.
• Week 8: Deload → shed fatigue, keep the neural sharpness.

By Week 9 primed to either:

1. Roll into another hypertrophy block heavier, OR
2. Drop into a strength/peaking phase and cash in.

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Bottom line: 3×15 builds the hardware, CAT + neural overlays program the software, and by Week 8 we are running a bigger, faster engine that’s ready for either more growth or new PRs.