Yano's old man lifts such and so forth

[Yano]

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



Sept 8 '25 - Iron Abyss

Hypertrophy Block - Monday Squats building work capacity back up

202.5 body weight

2185 cals for the day

Cardio - Stat Bike - 48min - 15.04 miles



Today was fun and challenging , its been oh ,,, never since I've done sets of 15 of anything ... so a big thank you to @The other Snake for busting balls and getting me to go for a mass building block or two.



Keep adding in sets and small jumps in weight until we our work capacity back up to snuff.



Numbed the delt up as best I could with Ibuprofen Tylenol Biofreeze and poked some more TB and BPC in there then got to work.



Hopefully this is a decent start to some mass building , we shall see



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



Lifts -

Stiletto Squats - heels on a 45lb plate - SSB

Warm up - ebx5 ebx5

Working Sets - 150 x15 x15



Conventional Squats - SSB

Working Sets - 240 x15 x15



Standing Calf Raises - SSB

Working Sets - 240 x15 x15



Good Mornings - SSB

Working Sets - 150 x15 x15



Leg Extensions - Static

120 x15 x15



Ham Curls - Static

50 x15 x15



Abs - Standing Cable Crunches - Static

#60 x20 x20 x20