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

[Send0]

@Diesel59 Dude check these out. This is one of those Zoomers customized. I dig lil shit like this.

Ruckus Sled: GY6-Powered Honda Zoomer

Ellaspede's 171cc Honda Zoomer Custom... Introduced in 2003, the Honda Zoomer -- aka Honda Ruckus here in the States -- was a 50cc four-stroke liquid-cooled scooter quite unlike anything else on the market at the time. It had a skeleton frame, chunky tires, dual headlights, and boasted 114

www.bikebound.com

@Yano This is awesome. Would be a blast to cruise around the neighborhood on that and I know it would get quite a few looks.

Looks gay somehow, but at the same time it looks badass. I think it's the extended wheel base that does it for me. I'd drive one, for funsies

 

[Yano]

Nov 15 '23 Yanopertrophy
Back / Leg Rehab
196.1 body weight
1013 cals headed to 2500
30 min cardio - 15 morn - 15 night

Was a good day of stretching and body weight and empty bar movements. Leg is still angry but my back feels great no runs no drips no errors just like Krylon paint.

Workout took a bit longer after finding out half the basement had no power , thought it was a breaker ,, nope , messed the junction boxes got lifted and had to shake that off for a few ... shut the power off when I got my shit together.

Turned out to be a bad switch , never had that happen but i swapped it out and the gym side came back to life yay !

Took a few minutes to shake off getting zapped , my head still is a bit foggy and I've got a bit of a headache like I had a seizure. Other than a bit of a crispy finger , i'm fine.

Stretches -
Knees to chest - 5x20 count hold
Pelvic Tilts - 4x20
Pelvic Raise - 4x20

Lower Back Rotation - 5x5 count hold
Knee Rotation - 5x5 count hold

Dead Bugs - 4x20
Bird Dogs - 4x20
Cat Cows - 4x20

Lifts -

Skwatz - body weight - 5x5

Good Mornings - body weight hands on "lapels" if you will - 5x5

Deadz - empty bar - 5x5

RDL - empty bar - 5x5

SDL - empty bar - 5x5

Pull Throughs - looped red mini - 4x10

Abs - 4x30 - 30 bent legs - 30 rev crunches - 30 rev crunches - 30 bent legs

 

[Diesel59]

I hope everything is alright man. Electricity is scary when stuff like that happens.

 

[Yano]

I hope everything is alright man. Electricity is scary when stuff like that happens.

Not my first time but it was a good one. Left me a bit dopey for a few but i feel fine today.

 

[Yano]

Nov 16 '23 Yanopertrophy
Upper
196 bodyweight
1333 cals headed to 2500
30 min cardio - 15 morning - 15 night

Was a real good one today. No real issues to speak of had to scratch rows off the list , the leg just wasn't going to put up with being being bent like that , adductor/hammy is still tender.

Good drive , good focus , intensity was up. All good in the hood.

Bench - 255# - 4x5 - 1xamrap - 1 drop set - add 5#
Warm ups - ebx10 135x5 185x5 225x5 245x5
Work - 255x5 255x5 255x5 255x5
Amrap - 255x8+2
Drop Set - 225x6

Incline Bench - 190# - 3xamrap - 8 - 7 - 5+1

Close Grip Bench - 185# - 3xamrap - 10 - 9 - 7+1 - add 5#

Shrugs - 3x8 - 1x5 - 1x3 135-315#. Worked these up in sets of 8 down to a triple to see how the leg took the increases - lil twinge as I got up in weight coming out of the rack but it was ok while shrugging.
--- 135x8 185x8 225x8 275x5 315x3*pr since injury

Curls - 85# - 3xamrap - 8 - 6 - 5

Chin ups - subbed these in for rows - 4xamrap - 8 - 7 - 6+1 - 5

Band Pulldown/Apart - 4xamrap - moved to the highest in the rack , choked red mini - 18 - 15+2 - 15 - 12+2+2

Abs - 4x30 - 30x Rev crunch - 30x Bent Legs - 30x alternation RC/BL - 30x alternating RC/BL

 

[Yano]

Nov 17 '23 Yanopertrophy
Back/Leg Rehab
196.1 bodyweight
1161 cals headed to 2500
30 min cardio - 15 min morning - 15 night

Stretches , body weight and empty bar today. Leg still has a bit of knot in the adductor/ham didn't push it hard at all just letting it heal up and getting in what I can. Feels better today than it has so the healing continues.

Stretches -

Knees to chest - 5x20 count hold
Pelvic Raise - 4x20
Pelvic Tilt - 4x20

Lower Back Rotation - 5x5 count hold
Knee Rotation - 5x5 count hold

Dead Bugs - 4x20
Bird Dogs - 4x20
Cat Cows - 4x20

Lifts -

Skwatz - 5x5 bodyweight - 1x5 empty SSB

Good Mornings - 5x5 bodyweight - 1x5 empty SSB

Deadz - 5x5 - empty bar

RDL - 5x5 empty bar

SDL - 5x5 empty bar

Pull Throughs - looped red mini - 4x10

Abs - 4x 30 - 30x reverse crunch - 30x bent leg lifts - 30xrc - 30xbl

 

[Yano]

Nov 20 '23 Yanopertrophy
Back/Leg Rehab
197.2 body weight - holding steady here might bump up cals
1295 cals headed to 2500
45 min cardio over the weekend days - 15 morn - 15 after noon - 15 night

Today was a good one , stretches and light movements with the bar and some chain. Ham/adductor still has a bit of a cramp and knot to it , it works out by hand but it's not healed up yet by any means. The back feels solid. No issues.

Stretches -
Knees to chest - 5x20 count hold
Pelvic Raise - 4x20
Pelvic Tilt - 4x20

Lower Back Rotation - 5x5 count hold
Knee Rotation - 5x5 count hold

Dead Bugs - 4x20
Bird Dogs - 4x20
Cat Cows - 4x20

Lifts -
Skwatz - SSB - SSB + 40# chains -
4x5 empty SSB
1x5 - SSB+ 40 in chains

Good Mornings - SSB+40# chains - 5x5

Deadz - empty bar - empty bar + 40# chains
4x5 empty bar
1x5 eb+40# chains

RDL - eb+40#chains - 5x5

SDL - eb+40#chains - 5x5

Pull Throughs - Looped choked red mini - 4x10

Abs - 4x30 - 4 sets of bent leg lifts today

 

[Yano]

Nov 21 '23 Yanopertrophy
Upper
196.8 bodyweight
1542 cals headed to 2500
30 min cardio - 15 morn - 15 night

Today was a good solid day , nice n strong. Moved up a bit on the main , felt good , some real solid work. Intensity was there , belly full of fire , head full of rage. 10/10 stars

In the words of that great American philosopher Ric Flair .....
WOOOOOOOOOO!!!!!

Bench - 265# - bumped these up 10 - 4x5 - 1xamrap -
Warm ups - ebx10 90x5 135x5 185x5 225x5 245x5
Work - 265x5 265x5 265x5 265x5
Amrap - 265x4+1 - repeat

Incline Bench - 190# - 3xamrap - 10 - 8+1 - 7 - repeat

Close Grip - 190# - 3xamrap - 10 + 10 - 8+2 - add 5#

Delt Raise - 25# - 3xamrap - 10+2 - 8+2 - 8 - add 5#

Curls - 85# ez bar - 3xamrap - 8 - 7+1 - 6+1 - repeat

Chin ups - assisted with band - 3xamrap - 10+1 - 9+1 - 7 - repeat

Band Pull down/apart - looped choked red mini - amrap -
20 - 20 - 20 - 16+4

Abs - 4x30 - 30 bent legs - 30 rev crunch - 30 bent legs - 30 rev crunch

 

[Yano]

"Errybody wanna be a beast til it's time to do what beasts do."

 

[Yano]

Nov 22 '23 Yanopertrophy
Back/Leg Rehab
196.8 bodyweight
1177 cals headed to 2500
30 min cardio - 30 morn - 30 night

Today went well , added some weight onto the bar , leg still has a big knot in it once its under a load but I got in a decent day over all nothing to complain about.

Everything went well , adding weight is a sign of things healing up so I'll take that as progress.Thankful God has allowed me to keep doing this.

A lot to be thankful for this year. By time time I'm done saying Grace tomorrow we're gonna have to reheat supper.

Stretches -
Knees to chest - 5x20 count hold
Pelvic Raise - 4x20
Pelvic Tilt - 4x20
Lower Back Rotation - 5x5 count hold
Knee Rotation - 5x5 count hold
Dead Bugs - 4x20
Bird Dogs - 4x20
Cat Cows - 4x20

Lifts -
Skwatz -
4x5 - SSB + chains - 100#
1x5 - SSB + chains + 25's - 150#

Good Mornings - 5x5 - SSB + chains + 25's - 150#

Deadz -
4x5 - bar + chains - 85#
1x5 - bar + chains + 25's - 135#

RDL - 5x5 - bar + chains - 135#

SDL - 5x5 - bar + chains - 135#

Pull Throughs - 4x10 - looped red mini

Abs - 4x30 - 30 bent legs - 30 bent legs - 30 rev crunch - 30 rev crunch

 

[Yano]

Nov 23 '23 Yanopertrophy
Upper
197 body weight
1406 headed to Thanksgiving - I ain't counting shit
30 min cardio - 15 morn - 15 night

Today went real well got it in early between running around the house and playing and helping cool.

Plenty of energy and fun , focus was there , intensity was up. Damn good day.

Bench - 265# 4x5 - 1xamrap
Warm ups - ebx10 95x5 135x5 185x5 225x5 245x5
Work - 4x5 - 265x5 265x5 265x5 265x5
Amrap - 265x6

Incline DB Press - #40 - 3xamrap - lack of micros - 16 - 14+2+2 12+2+2

Spoto Press - 195# - 3xamrap - 10 - 10 - 8 - add 5#

Curls - 85# long bar - 3xamrap - 10 - 8 - 6

Chin ups - 3xamrap - strong band assist - lowered 4 holes for less assist - 10 - 8 - 7

Band Pull down/apart - 4xamrap - looped choked red mini - 22 - 18 - 16 - 14

Abs - 4x30 - 30 rev crunches - 30 bent legs - 30 rev crunches - 30 bent legs

 

[Yano]

Nov 24 '23 Yanopertrophy
Back/Leg Rehab
203 bodyweight oh yeah Thanksgiving fatness
1265 cals headed to 2500 maybe less hard lookin at food
30 min cardio - 15 morn - 15 night

Today went better than I expected , motion is lotion.

Legs still sore , hell whole body is a bit sore after yesterday that whole Grampy the human trampoline thing is catching up to me.

No complaints on the workout at all , loosened up got through it with no additional tweaks. All good in the hood.

Rest over the weekend and see if we can add weight to the bar next week

Stretches -
Knees to chest 5x20 count hold
Pelvic Raise - 4x20
Pelvic Tilt - 4x20
Knee Rotation - 5x5 count hold
Lower Back Rotation - 5x5 count hold
Dead Bugs - 4x20
Bird Dogs - 4x20
Cat Cows - 4x20

Lifts -
Skwats -
4x5 - SSB + 40# chains = 100#
1x5 - SSB + 40# chains + 25's = 150

Good Mornings - 5x5 - SSB + 40# chains +25's = 150

Deads -
4x5 - Bar + 40# chains = 85#
1x5 - Bar + 40# chains +25's = 135

RDL - 5x5 - Bar + 40# chains + 25's = 135

SDL - 5x5 - Bar + 40# chains +25's = 135

Pull Throughs - looped twisted red mini - gave it a couple of twists to shorten the distance and add tension - 4x10

Abs - 4x30 - 30 Rev Crunch - 30 Bent Leg Lifts - 30 RC - 30 BLL

 

[Yano]

 

[Yano]

 

[Yano]

Nov 27 '23 Yanopertrophy
Back/Leg Rehab
200 body weight coming back down after turkey day finally
1470 cals headed to 2500
30 min cardio - 15 morn - 15 night

We were not put on this earth to be average .... Fact.

Legs still got a big knot in it under load. Got through todays work but its sore for sure even wrapped up , at least the bruising is healing and fading out



Today went well , good focus , good intensity for what work was done. Leg is sore today not sure what I did over the weekend just doesn't feel like it healed up.

Might be worth a weeks lower deload , see how it feels wednesday morning before the next lower session.

Stretches -
Knees to chest 5x20 count hold
Pelvic Tilts - 4x20
Pelvic Raise - 4x20
Knee Rotation - 5x5 count hold
Lower Back Rotation - 5x5 count hold
Dead Bugs - 4x20
Bird Dogs - 4x20
Cat Cows - 4x20

Lifts -
Got some more weight on the bar today but this is it for now until the leg wants to cooperate a bit more. It's sore no doubt.

Back feels real good , chompin at the bit raring to go soon as this leg wants to cooperate again.

Skwatz - warm up - ebx10 - ch + ssb x5
4x5 - 150x5 150x5 150x5 150x5
1x5 - 200

Good Mornings - Straight Leg - 5x5 - 200x5 200x5 200x5 200x5 200x5

Deadz - 4x5 - 135# - 135x5 135x5 135x5 135x5
1x5 - 185x5

SDL - 5x5 - 185# - 185x5 185x5 185x5 185x5 185x5

RDL - 5x5 - 185# - 185x5 185x5 185x5 185x5 185x5

Pull Through - looped twisted red mini - 4x10

Abs - 4x30 - 30 bent legs - 30 rev crunch - 30 bent legs - 30 rev crunch

 

[Yano]

Nov 28th '23 Yanopertrophy
Upper
199.7 body weight
1407 headed to 2500
30 min cardio - 15 morn - 15 night

WOOOOOOOOOOO! Today was fyah !! Great energy , intensity was up to par , belly and head full of ghosts n hate. 10/10

Good solid strong day all around I got nothing to complain about at all. Wanted to get a bit higher on shrugs n rows but i'll take what the good Lord allows me and smile.

Back n leg feel good today , leg is sore but that's nothing new at this point, back feels aces , little pull feeling on the shrugs but i think that's just weak lower lat more than anything.

Bench - 265# - warm ups - ebx10 135x5 185x5 225x5 245x5
Work - 4x5 - 265x5 265x5 265x5 265x5
Amrap - 265x8 *rep pr

Incline Bench - 195# - 3xamrap - 10 - 10 - 8 - add 5#

JM Press - 190# - 3xamrap - 10 - 8 - 7+1

Shrugs - progressive 5x5 - 135x5 185x5 225x5 275x5 315x5

Rows - 155# - 3xamrap - 10 - 8 - 7

Curls - ez bar - 85# - 3xamrap - 10 - 8 - 6

Chinups - band assist - 3xamrap - 11 - 10 - 9

Band Pulldown/Apart - 4xamrap looped choked red mini - 22 - 20 - 15 - 12

Abs - 4x30 - 30 bent leg lifts - 30 rev crunches - 30 bl - 30 rc

 

[Yano]

Nov 29 '23 Yanopertrophy
Back/Leg Rehab
198.7 body weight
1247 cals headed to 2500
30 min cardio - 15 morn - 15 night

Today SUCKED !! SUCKED !! I tell ya. Had all these grand plans for adding some weight , added a couple of lifts to the list give a try out I need to add in for accessories.

Legs been tight since Mondays work and just hasn't healed up at all by the feel of it. Just no drive through it at all , knots up and cramps all along the ham and adductor.

Pisses me off but i have let this heal for a while. Feel like every day i'm getting farther away from pulling heavy ever again.

So todays just stretching and deloading basically.

Stretches -
Knees to chest - 5x20 count hold
Pelvic Raise - 4x20
Pelvic Tilt - 4x20
Lower Back Rotation - 5x5 count hold
Knee Rotation - 5x5 count hold
Dead Bugs - 4x20
Bird Dogs - 4x20
Cat Cows - 4x20

Lifts -

Deloading , legs just not having it. I put 50 on the SSB and inside of that left leg and the ham feel like its going to explode soooo thats a rack.

Abs - 4x 30 - Bent Legs - Rev Crunches - 30 bl - 30 bl - 30 rc - 30 rc

 

[Yano]

Nov 29th '23 Yanopertrophy
Upper
196.8 bodyweight
1743 cals headed to 2500
30 min cardio - 15 morning - 15 night

Damn good day today , switched up a few things had some fun with some heavier weight and got in some solid work.

Plenty of hate in the tank , good focus , good intensity. Spot fucking on.

Bench - switched these up today and climbed up in weight a bit to see where we ended up.
Warm ups - ebx10 135x5 185x5 225x5 245x5
Work - 265x5 275x3 285x2 295x1- pulled micros added chain - 315x1 - more chain - 335x1*pr since meet

335x1 Pink Power !!

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Close Grip Bench - 195# 3xamrap - 10 - 8 - 5+1

Incline Bench - 195# 3xamrap - 10 - 6+2 - 5+2

Shrugs - 4x5 - 1xamrap - 135x5 185x5 225x5 275x5 315x5 - amrap - 335x3

OHP - not really supposed to be doing over head shit according to the Doc but I got to start somewhere so we start light and see what happens
ebx10 65x10 85x10 95x10 105x8

Delt Raise - 25# 3xamrap - 10 - 8+2 - 6

Curls - long bar - 85# 3xamrap - 10 - 7+1 - 6

Chin ups - band assist - 3xamrap - 8 - 7 - 6

Band Pulldown/Apart - 4xamrap - 22 - 20 - 20 - 18

Abs - Bent Leg Lifts / Rev Crunches - 4x30 - 30rc - 30bl - 30rc - 30bl

 

[Yano]

Dec 1 '23 Yanopertrophy
Lower Rehab Stretching / Deload
198.5 bodyweight
1360 cals headed to 2500
45 min cardio - 15 morn - 15 after noon - 15 night

Nice simple deload day , kept my word to myself , no pushing no weights no messing around just stretch hit abs and enjoy the time off. Added in 15 min of cardio for now just to keep from going too stir crazy.

Stretches -

Knees to chest - 5x20 count hold
Pelvic Raise - 4x20
Pelvic Tilt - 4x20
Lower Back Rotation - 5x5 count
Knee Rotation - 5x5 count
Dead Bugs - 4x20
Bird Dogs - 4x20
Cat Cows - 4x20

Abs - 4x30 - 30 Rev Crunches - 30 Bent Leg Lifts - 30 RC - 30 BLL

 

[MarekBocanek]

OHP - not really supposed to be doing over head shit according to the Doc but I got to start somewhere so we start light and see what happens

why exactly?
my doctor told me, when I got my shoulder dislocated, that I can't do this and this...but over some time, it was the only way how to get back on track.