Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=_M2xng3j...rt_radio=1



July 12 '25 - Iron Abyss / Hatfield Fusion

Saturday Fluff n Buff - For all around goodness

199.4 body weight

1344 cals headed to 2800

30 min cardio - stat bike - 8.1 miles 126/128 bpm



Today was an all over detailing , working at the car wash .... nothing hard or heavy just a good warming up and pump , get the bad out and the good in and that's about it.



Stretches -

Upper

Band Press - 2x10

Band Pull - 2x10

Tri Pushdowns - #10 x 10

Cable Curls - #10 x10

Cable Facepulls - #10 x10

Band Y Raise - 2x10

Lower

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -



Lat Pulldowns - 4x12 - 50x12 - 60x12 - 70x12 - 80x12



Standing Rows - 4x12 - 40x12 - 45x12 - 50x12 - 55x12



Cable Curls - 4x12 - 20x12 - 25x12 - 30x12 - 35x12



Cable Face Pulls - 4x12 - 20x12 - 25x12 - 30x12 - 35x12



Overhead Tricep Extensions - 4x12 - 30x12 - 35x12 - 40x12 - 45x12



Quad Extensions - 4x12 - 45x12 - 55x12 - 65x12 - 75x12



Ham Curls - 4x12 - 35x12 - 40x12 - 45x12 - 50x12



Wide Grip Comp Bench - Technique Practice super submax - middle finger on rings

Warm up - ebx5 ebx5

Progression - 95x10 - 115x10 - 125x10 - 135x10



Abs - Bent Leg lifts - 4 sets of 30