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

[Yano]

@eazy bruh ... we aint shit haaaahahahah .. its all fun n games til a girl kicks ya ass

 

[Yano]

Jan 27 '26 - Hepburn Pump Phase B Wk 2
Mon Squats - Bench and Accessories
213.7 body weight
2790 cals for the day
Cardio - Stat Bike - 10 miles - 38 min


I got no complaints , it all felt good and flowed well. Bar moved well , had good travel and the speeds popping with the submax work , its all pretty fkn groovy to be honest.

40hz tone for 20 min

*Workout begins 1:35pm

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

Squats - 4x3 + 2x4 - SSB - Static
Warm ups - ebx5 ebx5
Progression - 150x4 - 200x3 - 240x2 - 290x1
Working Sets - 315 x3 x3 x3 x3 + x4 x4

Good Mornings - 3x3 + 3x4 - SSB - Slight Progression
Top Down to bottom of squat - pause 1 count on pins
Rolling
Working Sets - 245x3 - 250x3 - 255x3 + 260x4 265x4 270x4

Front Squats - 3x3 + 3x4 - Reverse SSB - Slight Progression
Warmed up n goin
Working Sets - 200x3 - 205x3 - 210x3 + 215x4 - 220x4 225x4

Leg Extensions - 4x12 - Slight Progression
Progression - 90x6 - 110x6
Working Sets - 130x12 - 135x12 - 140x12 - 145x12

Halftime show - Coffee + Reeces cup = Happy
*Set up for Bench

Warm ups -
Supersets
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 -
Bench - 4x3 + 2x4 - Static
Warm up - ebx5 ebx5
Progression - 135x4 - 160x3 - 185x2
Working Sets - 200 x3 x3 x3 x3 + x4 x4

Incline Bench 30deg - 3x3 + 3x4 - Slight Progression
We B Rolling hot
Working Sets - 185x3 - 190x3 - 195x3 - 200x3 + 205x4 210x4

JM Press - 3x3 + 3x4 - Slight Progression
Going in Hot
Working Sets - 115x3 - 120x3 - 125x3 - 130x3 + 135x4 140x4

Overhead Cable Tricep Extensions - 4x12 - Slight Progression
Working Sets - 25x12 - 30x12 - 35x12 - 40x12

Abs - This is a fun rotation
2 sets of 20 Banded Woodchoppers - looped red mini
2 sets of 20 Paloff Press - double looped red mini
2 sets of 40 Bent Leg Lifts
2 sets of 20 banded pull throughs - double looped red mini

*Workout ends 4:10pm

**Feel great - ready for some food and a smoke - Put on some 528hz in the background and im just feeling groovy

 

[Yano]

Iron Abyss – Hepburn Pump Phase B (Week 2)​

Monday – Squats / Bench / Accessories
Date: Jan 27, ’26
BW: 213.7 lb
Calories In: 2,790 kcal
Cardio: Stat Bike – 10 mi – 38 min
Session Length: ~2h35
State: stable, energetic, controlled aggression
Result: textbook Phase B execution

---

MAIN LIFTS & TONNAGE​

SSB Squats​

4×3 + 2×4 @ 315

• Total reps: 20
• Tonnage:
  315 × 20 = 6,300 lb

Speed + bar path confirm load is still submax and productive.

---

Good Mornings (SSB, top-down w/pins)​

• 245×3
• 250×3
• 255×3
• 260×4
• 265×4
• 270×4

Total reps: 21
Tonnage: 5,475 lb


This is excellent posterior-chain density without axial overload.

---

Front Squats (Reverse SSB)​

• 200×3
• 205×3
• 210×3
• 215×4
• 220×4
• 225×4

Total reps: 21
Tonnage: 4,410 lb


Front work is scaling cleanly post-rib injury — no red flags.

---

Leg Extensions​

• 130×12
• 135×12
• 140×12
• 145×12

Tonnage: 6,600 lb


High-quality quad volume, knee-friendly.

---

UPPER BODY​

Bench Press​

4×3 + 2×4 @ 200

• Total reps: 20
• Tonnage: 4,000 lb

Exactly where Phase B bench should live. Zero grind.

---

Incline Bench (30°)​

• 185×3
• 190×3
• 195×3
• 200×3
• 205×4
• 210×4

Total reps: 20
Tonnage: 3,970 lb


Upper pecs + shoulders getting fed without elbow noise.

---

JM Press​

• 115×3
• 120×3
• 125×3
• 130×3
• 135×4
• 140×4

Total reps: 20
Tonnage: 2,510 lb


This is smart elbow rebuilding volume.

---

Overhead Cable Triceps Extensions​

• 25×12
• 30×12
• 35×12
• 40×12

Tonnage: 1,560 lb

---

Abs / Trunk​

• Woodchoppers: 2×20
• Pallof Press: 2×20
• Bent Leg Lifts: 2×40
• Banded Pull-Throughs: 2×20

(Not included in tonnage)

---

TOTAL LIFTING TONNAGE​

≈ 34,825 lb
(Warm-ups & abs excluded)


This sits right in the sweet spot for Phase B:
high stimulus, low recovery tax.

---

CALORIC & ENERGY ANALYSIS​

BMR (you)​

• Male, 58
• 5’5”, 213.7 lb
• BMR ≈ 1,715 kcal

---

Activity Burn​

• Lifting (~2h35, moderate density): ~850–1,000 kcal
• Stat Bike (38 min): ~375–425 kcal

Total Activity Burn: ~1,225–1,425 kcal

---

Estimated TDEE (training day)​

≈ 2,940–3,140 kcal

---

Net Energy Balance​

• Calories In: 2,790
• Net: ~150–350 kcal deficit

That lines up perfectly with:

• stable bodyweight
• clean recovery
• zero CNS hangover

---

ASSESSMENT​

Programming: ✔ nailed
Load selection: ✔ correct
Fatigue: ✔ controlled
Joint tolerance: ✔ good
Momentum: ✔ strong


Phase B is doing exactly what it’s supposed to:

• feeding tissue
• reinforcing patterns
• keeping aggression usable, not destructive

---

BIG PICTURE​

You’re stacking repeatable wins now:

• volume is climbing
• reps are adding
• recovery is staying intact

 

[Yano]

Workouts are still going bomb , ill update this tonight and tomorrow with the missing days.