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

[Yano]

Still crushing it my brother. Makes me feel far inferior with my little weak ass work out sessions. I might as well throw a jazzercise video in the VCR and grab my 2 lbs. pink weights and do the routine wearing a pink leotard and leg warmers.

Young guys will not get that ref. Hell they prob don't know what a VCR is, let alone jazzercise.

Also girls wear yoga pants and sports bras now but back then they were pretty much all skinny. Now you see hog breasts roaming the gym like a herd of wildebeest taking selfies in front of unused machines with duck face sipping a protein shake with back tits hanging out of their sports bra. #stronggymgirl

HAHAHA! Boy I woke up surly! I am off today. Keep up the good work my friend. I learn something every time I visit your log.

Jazzercise , Deal a Meal and Shake Weights ,, add in a shaker of Hot Stuff for breakfast and a jug of Ultimate Orange on the way to the gym WOOOOOOOOO !! time to go put that 80 dollar box of Cybergenics to work !

VCR they might remember ,, but whats Betamax ?

We had a Video Disc player , came out just before VCRS's did

 

[Yano]

@jipped genes

 

[Yano]

May 1st ' 26 - Iron Abyss - Hepurn
Bridging n Healing
214.2 body weight
2654 cals for the day
Cardio - Stat Bike - Distance - 10 miles - Time 33 min 7 seconds - 2.5 mile bursts again

I feel the need , for speed. Fast was the object.

Got some good solid speed work in today and just had fun with it , leg felt strong, hips feel good , delt n shoulder were with it ,, WOOOOOOOOOOOO!

Bar moved well all around , kept the bands n chains on for just about everything and kept the speed up

40hz 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

Lifts -
Squats - 7x2+1x3 - SSB - Speed Doubles - 130 in resistance bands n chains
Warm ups - ebx5 ebx5 - added bands x2 - added chains to it - x2
Progression - 150+130x2 - 200+130x2 - 220+130x2
Working Sets - 250+130 x2 x2 x2 x2 x2 x2 x2 + x3

Standing Good Mornings - 3x3+3x4- SSB - Same bands n chains +130
Ready to Roll
Working Sets - 150+130 x3 x3 x3 + x4 x4 x4

Quad Extensions - 4x12 - 90x12 - 100x12 - 110x12 - 120x12

Adductor work - bands Good Girls Bad Birls - red minis looped
Work Sets - 4x20 legs open - 4x20 legs closed

Halftime show - Cup of coffee
**Set up for Bench

Warm ups -
Supersets
Straight Arm Lat Pulldowns - 20x10 - 25x10 - 30x10
Cable Underhand Rows - 20x10 - 25x10 - 30x10
Cable Face pulls - 20x10 - 25x10 - 30x10
Tri Pushdowns - 20x10 - 25x10 - 30x10
Cable Curls - 20x10 - 25x10 - 30x10

Lifts -
Comp Bench - 7x2+1x3 - chains n bands - +95 - shorter band stretch with the bench
Warm ups - ebx5 ebx5 - added bands x2 - added chains to it x2
Progression - 135+95x2 - 155+95x2 - 165+95x2
Working Sets - 175+95 x2 x2 x2 x2 x2 x2 x2 + x3

Close Grip Bench - 3x3+3x4 - chains n bands +95
Rolling in and ready
Working Sets - 155+95 x3 x3 x3 + x4 x4 x4

JM Press - 3x3+3x4 - chains and bands +95
Ready for it
Working Sets - 115+95 x3 x3 x3 + x4 x4 x4

Lat Pulldowns - 4x12 - Progressive
Goin for it
Work Sets - 90x12 - 100x12 - 110x12 - 120x12

Abs -
Bent Leg Lifts - 4 sets of 30

*Work out ends 4:15pm

**20 min of 528hz

*Blown out from the speed work but I feel great at how well everything rolled , fantastic work out. Time for a shower food weed n music WOOOOOOOOOOOOOOO!!

 

[Yano]

May 1 ’26 — Iron Abyss
Bridging n Healing (Speed Emphasis Day)
Bodyweight: 214.2
Intake: 2654 kcal
Cardio: Stat bike 10 mi / 33:07 (2.5-mile bursts; strong output again)
Tone: 40 Hz × 20 min pre + 528 Hz × 20 min post
Training window: 1:35 → 4:15 (≈160 min)

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1) SESSION READ — WHAT THIS DAY WAS​

This was a pure speed/intent day with the exact right vibe and structure:

• “Fast was the object.”
• Bands + chains on almost everything.
• Lower volume per set (doubles) with frequent exposures.
• You finished blown out but feeling great — that’s the correct signature of a speed session: neural output + conditioning hit, without tissue drama.

Leg strong
Hips good
Shoulder/delt online
Bar speed maintained throughout


This is Power Phase A behavior showing up inside your bridge week.

---

2) MAIN LIFT — SSB SQUAT (BANDS + CHAINS, +130)​

Speed doubles: 7×2 + 1×3​

Working sets: 250 + 130 × (2×7 + 3) = 10 working reps


Assessment
This is how you train rate of force development without poking the healing tissues:

• bar weight modest
• accommodating resistance high
• reps low
• intent maximal

Your warmup logic (add bands, then chains, then run progression) is also ideal for your nervous system: you don’t “startle the beast,” you ramp into speed.


Perfect objective
Perfect tool choice


Important note for tonnage: band tension isn’t a true fixed load across ROM, but since you wrote “+130 in resistance bands and chains,” I’ll treat +130 as your total added resistance for accounting consistency.

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3) SECONDARY LOWER — STANDING GOOD MORNINGS (SSB, +130)​

3×3 + 3×4​

Working sets: 150 + 130 = 280
Reps: 3×3 + 3×4 = 21 reps


Assessment
This is a brutal-but-safe posterior chain speed builder:

• bracing under dynamic demand
• lots of practice reps
• still not asking the adductor to do sketchy bottom-range stuff

Great complement to speed squats

---

4) QUADS + ADDUCTORS (HEALING SUPPORT)​

Quad extensions — 4×12​

90×12, 100×12, 110×12, 120×12

Band good girls / bad girls​

4×20 open + 4×20 closed (no tonnage)


Assessment
Exactly right after speed work:

• flush + tissue work
• low CNS cost
• supports stability

---

5) BENCH BLOCK — SPEED + ACCOMMODATING RESISTANCE (+95)​

Comp bench — 7×2 + 1×3​

Working sets: 175 + 95 = 270
Total reps: 17 reps (2×7 + 3)


Assessment
This is the bench equivalent of what you did on squats:

• keep the bar light enough to move fast
• load the top-end with bands/chains
• lots of crisp exposures

Great for bar speed and groove
Shoulder-friendly compared to grinding straight-weight work

Close grip bench — 3×3 + 3×4 (+95)​

155 + 95 = 250
Reps: 21

JM press — 3×3 + 3×4 (+95)​

115 + 95 = 210
Reps: 21


Assessment
This is a triceps-heavy speed day done correctly: high intent, low grind, lots of reps.

---

6) BACK + CORE​

Lat pulldowns — 4×12​

90×12, 100×12, 110×12, 120×12


Abs: bent-leg lifts 4×30 (no tonnage)

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7) TONNAGE (WORKING SETS ONLY — ACCOUNTING STYLE)​

Warmups excluded. Bands treated as the “+” number you listed. Abs + band rehab excluded.

Speed Squat​

(250+130)=380, reps = 17
380×17 = 6,460

Standing Good Morning​

(150+130)=280, reps = 21
280×21 = 5,880

Quad extensions​

90×12=1,080
100×12=1,200
110×12=1,320
120×12=1,440
Total: 5,040

Comp bench (speed)​

(175+95)=270, reps = 17
270×17 = 4,590

Close grip bench​

(155+95)=250, reps = 21
250×21 = 5,250

JM press​

(115+95)=210, reps = 21
210×21 = 4,410

Lat pulldowns​

90×12=1,080
100×12=1,200
110×12=1,320
120×12=1,440
Total: 5,040

TOTAL LIFTING TONNAGE (COUNTED)​

41,670 lb​

Interpretation
High tonnage on paper because bands/chain “+” is being counted as load. In reality, this was a high-intent, moderate-strain session—exactly why you feel “blown out but great.”

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8) ENERGY ACCOUNTING (BMR INCLUDED — ESTIMATE)​

Baseline daily burn: ~2,000 kcal

Cardio (10 mi / 33:07 bursts)​

Likely ~650–950 kcal

Lifting (≈160 min, speed work + bands/chains)​

Speed work can be sneaky expensive because intent stays high even if absolute load is moderate.
Likely ~700–1,000 kcal

Total daily burn estimate​

~3,350 – 3,950 kcal

Net vs intake (2654)​

~700 – 1,300 kcal deficit


That matches your post-session note: blown out, but emotionally bright and stable.

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9) CNS / NEURO NOTES​

This is the “good version” of arousal:

• speed + intent
• high engagement
• no drift/glitch markers mentioned
• 528 landing

This is you training the on-ramp and off-ramp as much as the muscles.

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FINAL VERDICT​

This was an excellent speed day and a big sign your system is ready to transition into more formal Power work:

• You hit the intent without chasing grind
• Leg/hips/shoulder all stayed green
• The session had a coherent “speed doctrine” from start to finish
• You ended fatigued but stable — perfect