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

[bigbumpkin]

Just checking in buddy! Been crazy busy but looks like all is moving well with you. Yeah reload weeks I just tend to schedule around a vacation

 

[Yano]

Just checking in buddy! Been crazy busy but looks like all is moving well with you. Yeah reload weeks I just tend to schedule around a vacation

Good to see ya man ! yeah I just keep plugging along

 

[Yano]

April 2nd '25 - Iron Abyss
Technique Work Wednesday
208.5 body weight
1632 cals headed to 3300 for the day
30 min cardio - stationary bike - 8.4 miles 120/122bpm

OH YEAH ! Fun day in the books , quick in and out , got in some solid work on the lighter side of things and it was all good.

Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10

Lifts -
Paused Deads - 65% 1rm 4x4
- mid shin / below knee - Results may vary haahahah I try to make them all the same
Warm up - ebx5 - ebx5
Progression - 135x4 - 225x4 - 315x4 - 365x4
Working Sets - 390x4 - 390x4 - 390x4 - 390x4

Flat Bench - 50% 1rm 4x5 -
Warm up - ebx5 ebx5
Progression 135x5 - 155x5
Working Sets - 175x5 - 175x5 - 175x5 - 175x5

Squat Walk Out/Holds - 3x30sec - SSB - I just went a hair past pr , like 101/102%
Progression - 150x30sec - 240x30sec - 330x30sec - 420x30sec
Working Sets - 510x30sec - 510x30sec - 510x30sec

Face Pulls - double looped mini - 3x15
Band Pulls - looped red mini - 3x15

Abs - Field Goal Situps - 4 sets of 30

 

[Yano]

April 4 '25 - Iron Abyss
Squatz R Fun Thursday
208 body weight
1945 cals headed to 3300 for the day
30 min Stat Bike - 8.7 miles 122bpm

Today went real well. Learned a couple of things and thats bonus.

I've been doing a lot of box/bench squatting and having the Mrs home to film the session I see I'm a bit off my depth even though it feels "right in my head" so were gonna change that up a bit n get our big fat ass back down there where it belongs.

Everything else was money in the bank.

Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Planks - flat - right - left - 30 sec each
Supermans - 3x30 sec hold
Childs Pose - 2x1min

Lifts -
Skwatz !!!! - Straight bar - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x5 - 185x5
Working Sets - 215x10 - 250x5 - 300x3 - 340x2 - 375x1 - 425x1x1 * felt good but was too high

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Good Mornings - Iron Abyss - Top down full stop back up
Working Sets -145x10 - 165x5 - 200x3 - 225x2 - 250x2 - 285x1

Little more flexion in the knees than I would like but I work with what still works LOL im old n crooked
250x2

Watch att.LuJhLCYbl5yEMN1qcq_5E6SolkDnEXRw1G0h9gGSimc | Streamable

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285x1

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Zercher Squats - 160x10 - 185x5 - 220x3 - 250x2 - 275x1 - 315x1

315

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Rack Pulls - Iron Abyss - Hole below knee
450x5 - 510x3 - 555x2 - 585x1 - 605x1

Forgot how to pull for a sec hahaha had to grab a lower gear
605

Watch att.avwBeA7yg5kW18Qq5SaCRg5_6hJH1kNKS4EnoJEu000 | Streamable

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Shrugs - 145x10 - 170x5 - 205x3 - 230x2 - 290x1

Pallof Press - double looped red mini - 4 sets of 12

 

[bigbumpkin]

Don’t ask me how somehow been doing main job daily get off hit job at rush hour then door dash and also donate plasma twice a week….
Keep afloat Fontana kinda feel like having extra ti
E I tend to waste it. When I have only so much in a day I tend to concentrate and get in hit my weights and just keep charging ahead till my head hits the pillow? lol. The girlfriend likes it notice I drop a little weight and actually grew! Hit did 315 on bench last time set of 4 . Haven’t had those numbers in years

 

[fasttwitch]

April 4 '25 - Iron Abyss
Squatz R Fun Thursday
208 body weight
1945 cals headed to 3300 for the day
30 min Stat Bike - 8.7 miles 122bpm

Today went real well. Learned a couple of things and thats bonus.

I've been doing a lot of box/bench squatting and having the Mrs home to film the session I see I'm a bit off my depth even though it feels "right in my head" so were gonna change that up a bit n get our big fat ass back down there where it belongs.

Everything else was money in the bank.

Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Planks - flat - right - left - 30 sec each
Supermans - 3x30 sec hold
Childs Pose - 2x1min

Lifts -
Skwatz !!!! - Straight bar - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x5 - 185x5
Working Sets - 215x10 - 250x5 - 300x3 - 340x2 - 375x1 - 425x1x1 * felt good but was too high

Watch att.4tdwWlkYrF5W_baVmlVjsNTTPHzJEg6OO17kIllZgHQ | Streamable

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Good Mornings - Iron Abyss - Top down full stop back up
Working Sets -145x10 - 165x5 - 200x3 - 225x2 - 250x2 - 285x1

Little more flexion in the knees than I would like but I work with what still works LOL im old n crooked
250x2

Watch att.LuJhLCYbl5yEMN1qcq_5E6SolkDnEXRw1G0h9gGSimc | Streamable

Watch "att.LuJhLCYbl5yEMN1qcq_5E6SolkDnEXRw1G0h9gGSimc" on Streamable.

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285x1

Watch att.yqfsFRhMmmV9qX9E8WxKdpPDfvg71BeAKIz8s1WX5dQ | Streamable

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Zercher Squats - 160x10 - 185x5 - 220x3 - 250x2 - 275x1 - 315x1

315

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Rack Pulls - Iron Abyss - Hole below knee
450x5 - 510x3 - 555x2 - 585x1 - 605x1

Forgot how to pull for a sec hahaha had to grab a lower gear
605

Watch att.avwBeA7yg5kW18Qq5SaCRg5_6hJH1kNKS4EnoJEu000 | Streamable

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Shrugs - 145x10 - 170x5 - 205x3 - 230x2 - 290x1

Pallof Press - double looped red mini - 4 sets of 12

I was curious what the song was... Looks like the video was removed.

 

[Yano]

I was curious what the song was... Looks like the video was removed.

Those bastards .. was just music of the day , to be honest I forget what I put up haaaahahah.

 

[Yano]

April 4 '25 - Iron Abyss
Overhead n Pushy Friday
207.8 body weight
2275 cals headed to 3300 for the day
30 min cardio - Stat Bike - 8.6 miles 120/122bpm

Today was fun and quick , got in some good work , added in a back down set on OHP and JM Press everything went real well.

Stretches -
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Band Face Pulls 3x15

Lifts -
Strict Overhead Press - Iron Abyss
Warm up - ebx5 - ebx5
Working Sets - 100x10 - 115x5 - 135x3 - 155x2 - 170x1 - 195x1
*Amrap - 155x6

JM Press - Iron Abyss
Working Sets - 95x10 - 110x5 - 130x3 - 150x2 - 165x1 - 185x1
*Amrap - 150x6

DB Press - Flat - 4x12 - 60#x12x12x12x12

DB Lat Raise - 4x12 - 15x12 - 20x12 - 25x12 - 25x10+1+1

Pull Ups - 4 sets of 10

Dips - Band assist Grampys left delt hates these - 4 sets of 10

Abs - Bent Leg Lifts - 4 sets of 30

 

[fasttwitch]

Wish I had this type of energy. Not sure how you do it at your advanced age!

In all seriousness though, how do you get your energy levels up to do this? I'm 53. You have a few years on me? I'm trying to supplament with some apples/grapes, caffeine and B complex vitamins an hour or two before workouts. But like today, chest and tris day. I got in 3 sets of light chest warm up. 3 heavy sets. 430lbs for 5 reps.. Well, the third set I cheated.. This was Flat bench (on the machine). Dropped to 330lbs for incline (2 sets) and decline (2) sets.

4 sets of pulls downs. 2 sets of dips.

I walked out of the gym feeling like I'd been hit by a train. Came home, almost feel asleep. Revived myself with Starbucks.

Then I read your routine and some others and wonder why my energy is so lagging. Maybe its the weight? Or the kidney issues. Not sure.

 

[Yano]

Wish I had this type of energy. Not sure how you do it at your advanced age!

In all seriousness though, how do you get your energy levels up to do this? I'm 53. You have a few years on me? I'm trying to supplament with some apples/grapes, caffeine and B complex vitamins an hour or two before workouts. But like today, chest and tris day. I got in 3 sets of light chest warm up. 3 heavy sets. 430lbs for 5 reps.. Well, the third set I cheated.. This was Flat bench (on the machine). Dropped to 330lbs for incline (2 sets) and decline (2) sets.

4 sets of pulls downs. 2 sets of dips.

I walked out of the gym feeling like I'd been hit by a train. Came home, almost feel asleep. Revived myself with Starbucks.

Then I read your routine and some others and wonder why my energy is so lagging. Maybe its the weight? Or the kidney issues. Not sure.

I've always been shot out of a cannon, I get focused and obsessed and I just go til I'm done. The only supplements I take is an Over 50 multivitamin , d3/k2 , fish oil and p5p. I drink a metric fuck ton of coffee , like inhuman amounts of coffee hahahaahah

I yell between sets, cuss myself out , WOOOOOOO!! a lot , talk to the dogs , if I have music on that can get me goin too at times , ill dance around. Whatever it takes , fuck it Ive had a stroke , I'm allowed to be weird

I just turned 58 , football we had 2 practices a day all through school , track I threw shot disc and hammer and even after school that's when The Athletic Congress became USA Track and Field.

Ghosts wake me up around 3 every morning , I get up let the dogs out get coffee , read or journal a while , check boards , hit my first cardio then first meal is at 11 or so , I lift from 2 til around 4 come up get coffee , pass out in my chair haaahahahah I'll each another full meal at 6 or around there and that's it.

Between the main meals ill grab a shake or yogurt with some honey.

Too much fruit gives me the shits and I hate most vegetables LOL so yeah I probably won't live all that long but I'll burn up bright and hot like a meteor when I do go fuck fading away like a comet.

 

[bigbumpkin]

I love this guy!! I’m an insane with coffee too. Make a French press in the morning drink the entire thing of it !

 

[Yano]

April 5 '25 - Iron Abyss
Speedy Saturday such n so forth
206 body weight
2800 cals headed to 3300 for the day
30 min cardio - Stat bike 8.3 miles 120bpm

Today was fast n furious , rides an attractions , non stop action AAAAAT The Westchester county fairrrrrrr !!!

Hit some speed on the main movers today with some accessory work , quick n dirty fun with bands n chains.

Stretches -
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Band Face Pulls 3x15
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Pelvic Raise 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Planks - flat - right - left - 30 sec each
Supermans - 3x30 sec hold
Childs Pose - 2x1min

Lifts -
SKWATZ !!! 8x3 - 65% 1rm - double mini band each side - 325 on the bar - 100 in bands - SSB 425 at the top
** To work on depth I set the safeties a hole below parallel and did touch n go's off of them just to reset my brain on where I have to be after so much box squatting **
Warm up - ebx5 - bandsx5
Progression - 150/bandsx3 - 240/bandsx3 - 290/bandsx3
Working Sets - 325/bands x3 x3 x3 x3 x3 x3 x3 x3
*Extra Credit - Pulled the bands came to a full stop at the bottom of the hole resting it on the arms and then out of the hole -
*325 x1 x1 x1 x1 x1

BENCHERY !!!! 6x3 - 55% 1rm - red mini 40 in chains - 185 on the bar - 80 bands - 40 chains - 305 at the top
Warm up - ebx5 - bands/chainsx5 - 135/bands/chainsx3
Working Sets - 185/bands/chains x3 x3 x3 x3 x3 x3
*Extra Credit - pulled bands chains - "pin presses" off the safeties -
*185 x1 x1 x1 x1 x1 x1

DEDZ !!! 8x2 - 60% 1rm - grey bands - 365 on the bar - 230 in bands - 595 at the top
Warm up - ebx5
Progression - 135x3 - 225x3 - 315x3
Working Sets - 365/bands x2 x2 x2 x2 x2 x2 x2 x2
*Extra Credit - pulled bands -
*365 x1 x1 x1 x1 x1

Seated GM's - from the bottom of the hole - 4x8 -
200x8 - 220x8 - 240x8 - 250x8

Bird Dog DB Rows - #40 - 4x8 - 40 x8 x8 x8 x8

Field Goal Sit ups - 4 sets of 30