The Hell in Me

[Aleks Sytsevich]

Last night

Treadmill
65 min @3.4mph



Tonight

P5W3D2

Bench 3ct Pause
225x5
275x3
315x3
340x2
360x2x3

Low Angle Incline DB Press
85x8x3

SCR
120x12x3

LPD
120x15x3

DB Ext Rotation
10x10x3

 

[Aleks Sytsevich]

Last night

P5W3D3

Sumo Deadlift
315x5
405x3x4

Leg Press
360x15x2

Ham Curl
100x10x3

Treadmill
20 min @3.4mph


Today

Bench
225x5
275x3
315x3
345x2
375x2x2 +10lb PB

Incline DB Press
85x8x3

Skull Crusher
35x10x3
Hammer Curl
35x10x3

LPD
145x10x2

 

[Aleks Sytsevich]

Squat
315x5
405x3
455x2
+belt
505x4x2

Hyper
15x4

Treadmill
10min @3.4mph
10min @3mph 5% incline
10min @3mph

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x3x4

LPD
145x10x3

Treadmill
20min @3.2mph
10min @2.7mph

 

[Aleks Sytsevich]

Squat
315x5
405×3
Add belt
440×6×2

Bench
225×5
275×5
325×3×3

 

[Aleks Sytsevich]

P6W1D1

Squat
315x5
405x5
455x3
+belt
510x3x3

Hyper
15x4

Treadmill
30 min @3.4mph

 

[Aleks Sytsevich]

P6W1D2

Bench
225x5
275x3
315x3
335x3
355x3x3

DB Bench, 3s Eccentric
100x6x4
DB Row
100x10x4

Face Pull
35x15x4

Treadmill
10min @3mph 4% incline
20min @3mph

 

[Aleks Sytsevich]

Monday

Treadmill
40 min @3.4 mph


Today
P6W1D3

Sumo
315x4
384x4
385x2x2

RDL
275x8x3

Laying Ham Curl
145x8x3

Leg Ext
145x12x3

Treadmill
30min @3.4mph

 

[Aleks Sytsevich]

P6W1D4

Bench
225x5
275x5
290x4x4

LPD
140x12x4

Incline DB Bench
75x8x4

EZ Bar
Curl 90x10x4
Skull Crusher 90x10x4

SCR
140x12x4

Treadmill
30min @3.2mph

 

[Aleks Sytsevich]

P6W2D1
Squat
315x5
405x3
455x2
+belt
495x2
525x2
560x1x2
495x3

Hyper
15x4

Treadmill
30min @3mph and some amount of incline, maybe 2-3%

 

[Aleks Sytsevich]

P6W2D2
Bench

225x5
275x4
315x3
345x2
370x1x2
300x4

DB Bench slow eccentric
100x6x4

SCR
140x10x4


Face Pull
30x15x4

 

[Aleks Sytsevich]

P6W2D3

Sumo
315x3
410x2x2

RDL
315x8x3

Ham Curl
125x10x3

Leg Ext
160x15x3

Treadmill
30min @3.2mph

 

[Aleks Sytsevich]

P6W2D4

Bench
225x5
275x3
305x4x3

LPD
145x12x4

Seated DB Press 75x8x4
Seated Cable Row 145x8x4

Ez Bar Curl 90x10x4
Ez Bar Skull Crusher 90x10x4

DB Ext Rotation
10x10x4

Treadmill
45min @3mph

 

[Aleks Sytsevich]

P6W3D1

Squat
315x5
405x3
455x2
+belt
495x2
530x2x2

Hyper
15x3

Treadmill
35 min @3mph

 

[Aleks Sytsevich]

P6W3D2

Bench
225x5
275x3
315x3
355x2x2

DB Bench Slow Eccentric
100x6x4

DB Row
100x10x4

Facepull
35x15x4

Treadmill
30 min @3mph

 

[Aleks Sytsevich]

P6W3D3

Sumo
315x3
405x3
430x1x3

RDL
315x8x3

Ham Curl
140x8x3

Leg Ext
130x15x3

Treadmill
60 min @3mph

 

[Aleks Sytsevich]

P6W3D4

Bench
225x5
275x3
325x3x2

Incline DB Press
80x8x3

LPD 145x12x3
SCR 130x12x3

EZ Bar
Curl 90x10x3
Skull Crusher 90x10x3

DB Ext Rotation
10x10x3

Treadmill
30min @3.4 mph

 

[Aleks Sytsevich]

P6W4D1

Squat
315x5
405x3
455x2
+belt
495x3
545x1
585x1
605x1 +5lb PB

Hyper
15x4

 

[golvmopp]

Yooooo, did you just try to squeeze in a squat PR without making a debacle? Congratulations!

 

[Aleks Sytsevich]

Yooooo, did you just try to squeeze in a squat PR without making a debacle? Congratulations!

Thanks bruh. I believe I weigh about 30 fewer LBs than when I did 600 in 2019.


Treadmill
45min @3mph