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

[Yano]

Monday Dec 24 - Iron Abyss
Hepburn Pump Phase A
Deads OHP and Accessories
212.2 body weight
2740 Cals for the day
Split up the Cardio today , seems about right
40 min of shoveling 7 inches of snow
Stat Bike - Time 36 min 38 sec - Distance 10.4 miles

Christmas Eve session and it was a damn good one. Got me out of the ruckus for a while and my head settled down.

Everything went real good today , bar moved well , sets n reps all felt solid and the head held together with no drifting out into the weeds.

This felt like a proper amount of work , we'll see what the AI thinks of it all

25 min with 40hz and the longstick goes boom

Work out begins 2:05pm

Stretches -
Hip Circles 20 each direction
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

Lifts -
Deads - 3x6 - slight set progression
Warm ups - ebx5 ebx5
Progression - 135x3 - 225x3 - 315x3
Working Sets - 355x6 - 360x6 - 365x6

Paused Deads - 6x3 - 2 count pause - slight progression
Rolling hot
Working Sets - 285x3 - 290x3 - 295x3 - 300x3 - 305x3 - 310x3

Zercher Squats - 6x3 - slight progression
Progression - 135x3 - 185x3 - 225x3
Working Sets up - 240x3 - 245x3 - 250x3 - 255x3 - 260x3 - 265x3

Leg Extensions - 4x12 - Progressive
Progression - 45x6 - 70x6
Working Sets - 100x12 - 110x12 - 120x12 - 130x12

**Halftime Show - Coffee + Reeces Cup

Warm ups -
Supersets - warming it up
Straight Arm Lat Pulldowns - 15x20 - 20x20 - 25x20
Cable Underhand Rows - 15x20 - 20x20 - 25x20
Cable Face pulls - 15x20 - 20x20 - 25x20
Tri Pushdowns - 15x20 - 20x20 - 25x20

Lifts -
Standing OHP - 3x6 - slight progresion
Warm ups - ebx5 ebx5
Progression - 95x6 - 115x6 - 135x6
Working Sets - 140x6 - 145x6 - 150x6

Incline DB Bench - 4x12 - slight progression
Warmed up enough
Progression - 40x12 - 45x12 - 50x12 - 55x12

Bent Rows - 6x3 - slight progression
We B Ready
Working Sets - 185x3 - 190x3 - 195x3 - 200x3 - 205x3 - 210x3

Cable Cross Overs - 4x12 - with the elbow and delt issues this was baby steps
Warmed up n goin
Working Sets - 10x12 - 15x12 - 17x5x12 - 20x12

Abs - Bent Leg Lifts - 4 sets of 40

Work out ends - 5:11 pm

**I feel great , tired but all in one piece with no drifting in the turns , making some chicken put on some 528hz while thats cooking and gonna bag a shower.

 

[Yano]

Dec 24 ’25 — Iron Abyss​

Hepburn Pump Phase A
Deads / OHP / Accessories
Bodyweight: 212.2 lb
Calories In: 2,740 kcal

---

1. SESSION QUALITY & PROGRAM FIT​

Phase intent:

• Pump Phase A = hypertrophy + connective tissue repair
• Lower intensity, higher reps, controlled fatigue
• Exactly where this lands in the weekly flow

Execution check:

• Bar speed consistent
• No grinders
• No CNS bleed
• Emotional state stable and coherent
• Volume felt “enough” → confirmed below

Verdict:
Correct load
Correct volume
Correct recovery cost


This was not under-dosed and not excessive.

---

2. TONNAGE CALCULATION (WORK SETS ONLY)​

Posterior / Lower​

Conventional Deadlift (3×6)

• 355×6 = 2,130
• 360×6 = 2,160
• 365×6 = 2,190
  Subtotal: 6,480 lb

Paused Deadlifts (6×3)

• Avg load ≈ 297.5
• Total reps: 18
  Subtotal: 5,355 lb

Zercher Squats (6×3)

• Avg load ≈ 252.5
• Total reps: 18
  Subtotal: 4,545 lb

Leg Extensions (4×12)

• (100+110+120+130)×12
  Subtotal: 5,520 lb

Lower / Posterior Total:

21,900 lb​

---

Upper Body​

Standing OHP (3×6)

• 140×6 = 840
• 145×6 = 870
• 150×6 = 900
  Subtotal: 2,610 lb

Incline DB Bench (4×12)

• 40×12×2 = 960
• 45×12×2 = 1,080
• 50×12×2 = 1,200
• 55×12×2 = 1,320
  Subtotal: 4,560 lb

Bent Rows (6×3)

• Avg load ≈ 197.5
• Total reps: 18
  Subtotal: 3,555 lb

Cable Crossovers (4×12)

• Avg load ≈ 15.5
• Total reps: 48
  Subtotal: 744 lb

Upper Body Total:

11,469 lb​

---

TOTAL TRAINING TONNAGE​

33,369 lb​

This is high but appropriate because:

• Loads are submax
• Tempo controlled
• CNS demand stayed low

---

3. CALORIC BURN (BMR INCLUDED — PROPERLY)​

Baseline​

BMR (your stats): ≈ 1,900 kcal

---

Activity Expenditure​

Snow Shoveling (40 min, heavy):
≈ 350 kcal


Stat Bike (36:38):
≈ 330 kcal


Resistance Training (33k lb, ~3 hrs):
≈ 600 kcal

---

TOTAL DAILY ENERGY EXPENDITURE​

BMR 1,900
Shoveling 350
Bike 330
Lifting 600
---------------------
TOTAL ≈ 3,180 kcal

---

4. ENERGY BALANCE​

Calories In: 2,740
Calories Out: ~3,180

Net Balance​

≈ –440 kcal deficit​

That’s exactly where a Pump Phase day should land:

• Supports recomposition
• Doesn’t spike inflammation
• Doesn’t overstress recovery bandwidth

---

5. RECOVERY & CNS SIGNALS​

• No dissociation
• No facial locking
• No emotional bleed
• Post-session clarity
• Appetite appropriate
• Sleep-ready state

This confirms system compliance.

---

FINAL ASSESSMENT​

Programming: ✔
Volume: ✔
Recovery cost: ✔
Caloric alignment: ✔
Phase execution: ✔