Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=tbcbT2V3...rt_radio=1



Sept 1 '25 - Iron Abyss

Meet Week Bitches !! - 3 Meat Monday - Mains to openers with special sauce

198 bodyweight

2083 cals from the macros

Cardio - Stat Bike - 93 min 03 sec time - 24 miles distance



Field mowed , hays bailed , dry and in the barn WOOOOOOOOOOOOOOOOOOOO!!!!



Today was mains just to openers and it all went great. Bar moved good , head and heart were full of fire , I finished up grinning like the Cheshire Cat.



Ate a lil extra today so I hit a few extra on the bike to balance it out ,see how the math works and if I blew it or not. There's always time for a few more miles.



Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

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



Squats - To Opener

Warm up - ebx5 ebx5

Progression - 135x5 - 225x3 - 315x2 - 365x1 - 385x1

Opener - 405x1 - BANG - moved just like it should of - not fast but were still tired so I was really happy



Bench warm up - Done prior this time around

Straight Arm Lat Pulldowns - #20 x20

Cable Underhand Rows - #20 x20



Bench - To Opener

Warm up - ebx5 - ebx5

Progression - 135x5 - 185x3 - 225x2 - 265x1

Opener - 285x1 - 2 count pause on the chest - BOOM ! moved perfect no issues at all



Coffee - Reece's pb cup



Deads - To Opener

Warm up - ebx5 ebx5

Progression - 135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1

Opener - 495x1 - Shazam !! - nice and quick off the floor



Abs - 50/50 Mixed Bag

Standing Cable Crunches - #60 x20 x20

Bent Leg Lifts - 2 sets of 30 reps