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Yano's old man lifts such and so forth
#52
(12-23-2024, 05:54 PM)Kubes Wrote: Bad ass workout!

Thanks man !!

https://www.youtube.com/watch?v=sh-J4GSPgAM

Dec 26 '24 - short program upper
Day after Christmas short short program
202.6 body weight
27 million calories - too many cookies to count
60 min cardio

Still got the house full so today was a super short n quick main mover and a few accessories , eazy peazy , in and out quick clean and quiet.

​Stretches -
Band Stretches - 2x10
Band Press - 2x10
Band Pull - 2x10
Band Face Pull 3x15

Lifts -
Comp Bench - Main Mover with PAP
Warm up - ebx5 - ebx5 - 135x5
Progression - 160x10 - 180x5 - 215x3 - 240x2 - 265x1
*PAP work - 265x1 + 4 Explosive Push Ups - 265x1 + 6 Explosive Push Ups - 265x1 + 6 Explosive Push Ups - 265x1 + 4 Explosive Push Ups
**Back Off Sets - 215x6 - 190x8 - 175xamrap *12 keep track

Spoto Press - 3x6 - 215x6 - 220x6 - 225x6

Curls - Long Bar - 4x8 - 70x8 - 75x8 - 80x8 - 85x8

Lu Raise - 2x10lb plates in each hand fingers through the holes - 3x15 - 15x15x15

Abs - Bent Leg Lifts - 4 sets of 30
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Messages In This Thread
Yano's old man lifts such and so forth - by Yano - 10-21-2024, 06:14 AM
Yano's old man lifts such and so forth - by Kubes - 10-21-2024, 06:30 AM
Yano's old man lifts such and so forth - by Durro - 10-21-2024, 04:09 PM
Yano's old man lifts such and so forth - by Durro - 10-21-2024, 05:00 PM
Yano's old man lifts such and so forth - by Kubes - 11-21-2024, 06:11 PM
RE: Yano's old man lifts such and so forth - by Yano - 12-26-2024, 08:21 PM
Yano's old man lifts such and so forth - by Kubes - 01-04-2025, 05:36 AM
Yano's old man lifts such and so forth - by Kubes - 01-18-2025, 03:02 PM
Yano's old man lifts such and so forth - by Kubes - 04-30-2025, 05:42 PM
Yano's old man lifts such and so forth - by Durro - 05-08-2025, 04:07 PM
Yano's old man lifts such and so forth - by Kubes - 05-17-2025, 04:41 PM

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