Yano's old man lifts, such and so forth.

[solitude914]

I can’t see it

Open/extract the zip in winrar/7zip/file explorer, then u can get the rtf file that u can open with wordpad, word, etc

 

[The Phoenix]

Something I've worked on off and on ... I don't write very often just when I hear it in my head.
If it sucks dont go laughing at me you bastards LOL.

Thanks for sharing something intriguing about you.


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[Yano]

Thanks for sharing something intriguing about you.


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Thanks man , this is the part of me that has never been easy to share. I don't write very often and hardly ever show any one.

 

[Yano]

I dig it!

Thanks man !! I dont work on it often just when I hear it being dictated to me if that makes sense... When I do write it's like some one in my head talking to me and if I don't write it down fast enough I can't remember it.

 

[The Phoenix]

Thanks man !! I dont work on it often just when I hear it being dictated to me if that makes sense... When I do write it's like some one in my head talking to me and if I don't write it down fast enough I can't remember it.

Do you hear voices or do you have a little demon friend?


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[Yano]

Do you hear voices or do you have a little demon friend?


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it's just a monotone voice like some one reading a story in all honesty I won't remember it for more than a few moments if I don't start writing it down.

 

[Yano]

Dynamic Lower

As part of the reset I dropped a bit off the top , figured if I didn't get the target weight moving up was just rushing and stupid in the first place.

Deadlift 4 bands - 4 bands is +150 - 135x2 135/2 bandsx2 135/4bandsx2 185/4bandsx2 225/4 bandsx2 275/4bandsx2 - Then 315/4bands - this puts me at 465 at the top of the movement.
315/4 bands x 2x2x2x2x2x2x2x2 - got my full 8x2 feeling pretty gassed but I got it so I'll add to this next dynamic day even if its just 5lbs

Front Squats - 150x5 200x5 225x5 235x5 245x5* up 5 from last week

Banded RDL 2 bands - 2 bands is +75 - 135/2bandsx10 160/2bandsx10 180/2bandsx10=255 at the top of the movement

Abs - Leg Lifts - 4x20

 

[presser]

Dynamic Lower

As part of the reset I dropped a bit off the top , figured if I didn't get the target weight moving up was just rushing and stupid in the first place.

Deadlift 4 bands - 4 bands is +150 - 135x2 135/2 bandsx2 135/4bandsx2 185/4bandsx2 225/4 bandsx2 275/4bandsx2 - Then 315/4bands - this puts me at 465 at the top of the movement.
315/4 bands x 2x2x2x2x2x2x2x2 - got my full 8x2 feeling pretty gassed but I got it so I'll add to this next dynamic day even if its just 5lbs

Front Squats - 150x5 200x5 225x5 235x5 245x5* up 5 from last week

Banded RDL 2 bands - 2 bands is +75 - 135/2bandsx10 160/2bandsx10 180/2bandsx10=255 at the top of the movement

Abs - Leg Lifts - 4x20

good job yano...

 

[The Phoenix]

Dynamic Lower

As part of the reset I dropped a bit off the top , figured if I didn't get the target weight moving up was just rushing and stupid in the first place.

Deadlift 4 bands - 4 bands is +150 - 135x2 135/2 bandsx2 135/4bandsx2 185/4bandsx2 225/4 bandsx2 275/4bandsx2 - Then 315/4bands - this puts me at 465 at the top of the movement.
315/4 bands x 2x2x2x2x2x2x2x2 - got my full 8x2 feeling pretty gassed but I got it so I'll add to this next dynamic day even if its just 5lbs

Front Squats - 150x5 200x5 225x5 235x5 245x5* up 5 from last week

Banded RDL 2 bands - 2 bands is +75 - 135/2bandsx10 160/2bandsx10 180/2bandsx10=255 at the top of the movement

Abs - Leg Lifts - 4x20

Going to exhaustion? Also, your last set of abs caught my eye because it reminded me that I broke my vow I was going for this week.


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[Yano]

Going to exhaustion? Also, your last set of abs caught my eye because it reminded me that I broke my vow I was going for this week.


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Dynamic days call for 8 sets of doubles with as little time in between as possible preferably under a minute and I've been slacking on this cus I just don't like speed work. So as part of the reset to fix my sticking point I promised myself I would get my 8x2 come hell high water puke or pass out.

Abs I just work leg lifts or russian twists now and then for core stability to tie it all together I'm not worried about lookin svelte with the 6 pack action .

 

[The Phoenix]

Dynamic days call for 8 sets of doubles with as little time in between as possible preferably under a minute and I've been slacking on this cus I just don't like speed work. So as part of the reset to fix my sticking point I promised myself I would get my 8x2 come hell high water puke or pass out.

Abs I just work leg lifts or russian twists now and then for core stability to tie it all together I'm not worried about lookin svelte with the 6 pack action .

Wow.

I was referring to the number of sets and reps of your abs that reminded me of my broken vow. Like you said you knows I gots it. ….Or I went and gots it.


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[Yano]

Wow.

I was referring to the number of sets and reps of your abs that reminded me of my broken vow. Like you said you knows I gots it. ….Or I went and gots it.


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right on !!

 

[Yano]

Dynamic upper - kept to the 8x2 theme and then a bunch of 3x10 for the accessories felt good all around. Nice simple day , need to set up a solid way to work bands from over head tried the spotos but being the work on those is at the bottom of the movement you lose mucho tension.

Seated Banded OHP - 2 bands=75+bar n plates - 135x2 155x2 165x2 1702x2x2x2x2x2x2x2

Spoto Press 2 count hold at bottom w chains - 135x10 145x10 155x10

JM Press w chains - 105x10 110x10 115x10

Standing upright rows - 55x10 60x10 75x10

Kroc Rows - 45x10 50x10 55x10

Abs - Russian Twists holding a 45lb plate in my hands this time , like you'd work an old medicine ball. 4x12

 

[Yano]

fuck getting old ...

 

[Yano]

Max Monday Ohhhh Yeahhhhh !!! Some deficits , some bands and a whole lot of mother fucking fun !!

Deficit Deads standing on 45's - 135x3 225x3 275x3 315x3 365x3 405x3 415x1 425x1 430x1

Banded RDL- 2 bands adds 75 4 adds 150 - 1352bandsx5 1852bandsx5 1354bandsx5 1854bandsx5 1904bandsx5

Good Mornings - 200x5 240x5 290x5 330x5 335x5

Bent Row - 135x10 145x10 155x10 160x10

Leg Lifts - 4 sets of 10 - lower back was tighter than a mosquitos ass by this point.

 

[DEADlifter]

Been MIA a minute. Glad to see you're still killing it.

 

[Yano]

Been MIA a minute. Glad to see you're still killing it.

Yes Sir , discipline over motivation lol cant let myself stop

 

[Yano]

Greatest rivalry on earth. Red Star vs Partizan

 

[NbleSavage]

Rep for Wyclef. Nice back & leg workout too Mate.

 

[BrotherIron]

Been kicking ass I see.