The Hell in Me

[Aleks Sytsevich]

Last Night

P2W3D1

Squat
315x5
370x10x3

RDL
275x10x3

Laying Ham Curl
170x10x3

Standing Calf Raise
15x3

Treadmill
30min @3.5mph


Today

P2W3D2

Bench
225x5
275x10x3

LPD
145x10x3

High Angle Seated DB Press
70x12x3

Incline Chest Supported Row
70x12x3

Delt Raise
20x12x3

Rear Delt Fly
20x12x3

Externally Rotated Shoulder Extension
12.5x12x3

 

[Aleks Sytsevich]

Last Night

P2W3D3

Snatch Grip Deadlift, from deficit
315x5
380x5x5

Leg Extension
160x15x3

Hyper
15x3

Today

P2W3D4

Pause Squat
315x5
405x4
425x2x3

Lunge
135x6x4

Ham Curl
180x10x4

Treadmill
30 min @3.4mph

 

[Aleks Sytsevich]

Took a few days off


P2W3D5
And
P2W4D1

Press
145x10x3

Squat
315x4
385x10x2

RDL
315x10x3

BOR
185x12x3

Low Incline DB Press
75x12x3
Super set with:
Hammer Curl / Skull Crusher
40x12x3

Laying Ham Curl
140x12x3

Serratus Press
17x5x12x3

Standing Calf Raise
15x3

 

[Aleks Sytsevich]

P2W4D2

Bench
225x5
285x10x2

LPD
200x10x2

High Angle DB Press
75x12x2

CS DB Row
75x12x2

DB Fly
20x12x2

Rear Delt Fly
20x12x2

 

[Aleks Sytsevich]

P2W4D3

Snatch Grip Deadlift, Deficit
315x3
395x5x2

Hyper
15x2

Leg Extension
175x15x2

 

[Aleks Sytsevich]

P2W4D4

Pause Squat
315x5
365x3
405x2
440x2x2

Ham Curl
200x6x2

Lunge
135x6x2

Elliptical
20min mod intensity

 

[Aleks Sytsevich]

P2W4D5

Press
135x5
150x10x2

Low Incline DB Press
80x12x2

Hammer Curl
45x12x2

Skull Crusher
45x12x2

Serratus Press
17.5x12x2

LPD
180x12x2

 

[Aleks Sytsevich]

Bench
225x5
295x6x4

Seated DB Press
75x12x3

Chest Supported DB Row
75x12x3

Lateral Raise
20x12x3

Rear Delt Fly
20x12x3

LPD
140x10x4

Treadmill
20min @3.3mph

 

[Aleks Sytsevich]

P3W1D1

Squat
315x5
365x5
410x5x4

Sumo DL, pause just below knee
265x4x3

Hyper
15x4

Treadmill
30min @3.4mph

 

[Aleks Sytsevich]

P3W1D2

Spoto Press
225x5
285x4x4

Seated DB Press, paused
75x8x4

LPD
140x12x4

DB External Rotation
15x15x3

Face Pull
40x20x4

 

[Aleks Sytsevich]

P3W1D3

Deadlift
315x5
405x3x4

Paused Squat
315x5
375x5x2

Laying Ham Curl
140x12x3

Standing Calf Raise
15x3

 

[Aleks Sytsevich]

Last night

P3W1D4

Bench
225x5
275x5x4

Low Incline Paused DB Press
75x12x4

Seated Cable Row, Supine Grip
120x15x3

Tricep Pushdown / Zerato Curl Super
40x15x3
35x15x3

KB Press, Bell up
16kgx8x4


Today

P3W2D1
Squat
315x5
365x5
405x3
+belt
440x5x2

Sumo DL, Paused at Knee
310x4x3

Hyper
15x4

 

[Aleks Sytsevich]

Sunday

P3W2D2

Spoto Press
225x5
295x4x4

Seated DB Press, Paused
80x8x4

LPD
140x12x4

Facepull
37.5x20x3

DB Ext Rotation
20x10x3

Treadmill
15 min @3.6mph



Last Night

P2W2D3

Deadlift
315x5
405x3
440x3x4

Paused Squat
315x4
395x3x3

Ham Curl
160x8x4


Tonight

P2W2D4

Bench
225x5
285x5x4

Low Incline DB Press
75x12x4

Seated Cable Row
120x15x4

Zerato Curl/Rope Pressdown
30x15x3

KB Press, Bell Up
12kgx8x4

 

[Aleks Sytsevich]

P2W3D1

Squat
315x5
365x6
420x4x4

Sumo DL
315x3
350x4x3

Hyper
15x4

Sumo is weird.

 

[Aleks Sytsevich]

Tuesday AM

Seated DB Press
70x12x4

Face Pull
32.5x20x3

Standing Cable Row
70x12x4

Tuesday PM
Skull Crusher
40x12
50x12
60x12

BTH Tricep EXT
50x10
55x10
60x10

Rope Tricep EXT
60x10x3

Cable Curl
110x10x3

Alternating Curl
40x10
50x10
55x10

Preacher Curl
45x10x3

Cross Body Curl
55x10x3

This took several days before my arms felt normal.





Last Night

P2W3D2

Spoto Press
225x4
275x4
305x3x4

Seated DB Press
70x12x4

LPD
140x12x4

Face Pull
37.5x20x4

DB Ext Rotation
20x10x4




Today

P3W3D3

Deadlift
315x5
405x3
460x3x4

Pause Squat
315x4
365x3
420x4x2

Standing Calf Raise
15x4

Laying Ham Curl
110x12x4

Treadmill
18min @3.3mph

 

[Aleks Sytsevich]

P3W3D4

Bench
225x5
275x4
300x4x4

Low Angle DB Press
80x12x4

Seated Cable Row
140x10x4

Zerato Curl/Rope Pressdown
30x15x3/37.5x15x3

KB Press, Bell Up
12kgx8x4

 

[Aleks Sytsevich]

P3W4D1

Squat
315x5
365x4
405x4
+belt
460x4x2

Sumo Deadlift, Paused at the knee
315x5
365x3
395x4x2

Hyper
15x4

 

[Aleks Sytsevich]

P3W4D2

Spoto Press
225x5
275x4
320x3x2

Seated DB Press
80x8x2

LPD
140x12x2

Face Pull
37.5x20x2

DB Ext Rotation
20x10x3

 

[Aleks Sytsevich]

Last Night

P3W4D3

Pause Squat
315x5
405x4
440x4

Deadlift
315x5
405x5
495x3x2

Ham Curl
80x12x4

Standing Calf Raise
15x4


Tonight

P4W4D4

Bench
225x5
275x4
310x4x2

Low Incline DB Press
85x10x2

SCR
140x12x2

Zott Curl/Rope Pushdown
30x15x2 / 27.5x15x2

KB Press, Bell up
12kgx8x3

Treadmill
15min @3.1mph

 

[Aleks Sytsevich]

Last Night

P4W1D1

Squat
315x5
405x3
+belt
475x3x4

Sumo DL, Paused at Knee
315x3
375x3x3

Hyper
15x4


Tonight

P4W1D2

Bench w/ 3 ct pause
225x5
275x4
310x4x4

DB Bench, Paused
90x8x2
90x12

LPD
120x15x3

T Bar Row
90x15x3

DB Ext Rotation
20x10x3