Goals & Gains The Hell in Me

[Aleks Sytsevich]

Paused Squat
315x3
405x3
445x3x3

Ham Curl 4s Eccentric - 120x6x4
Seated Calf Raise - 120x15x4

Treadmill - 45min @3.5mph

 

[Aleks Sytsevich]

Snatch Grip DL
315x5
405x5x5

Leg Ext - 80x12x5
GHR - 10x5

Physical today. Couple notables.

• Blood pressure was 120/70, all that walking is paying
• Down about 35lbs since my last physical
• Blood markers are in range except for LDL (45bps too high) and creatinine (11bps too high)
• Some organ imaging to follow.

I wish I had taken better care of myself when I was in my 20s, being on the back half of my 30s trying to correct some of this is harder than it ought to be.

 

[Aleks Sytsevich]

Press
95x8
155x6x5

Low Incline DB Press - 80x12x4
DB Hammer Curl - 40x10x4
DB Skull Crusher - 40x10x4
LPD - 140x12x4
Serratus Press - 12x12x3

Treadmill -
30min @3mph 6% incline
15min @3mph 0% incline

 

[Aleks Sytsevich]

Squat
315x5
365x5
415x8x2

RDL - 275x10x2

Bench
225x5
275x5
305x5x3

Incline DB Press - 70x10x2
Rear DB Fly - 25x12x2
DB Lateral Raise - 25x12x2
LPD - 140x12x2

 

[Aleks Sytsevich]

Snatch Grip DL
315x2
405x3
425x5x2

Ham Curl - 120x12x2
Leg Ext - 100x10x2
Calf Raise - 120x15x3
Hyper - 15x3
T Bar Row - 90x16x2

Treadmill
30min @3.3mph
10min @3mph 4% incline

 

[Aleks Sytsevich]

Paused Squat
315x3
405x2
455x2
+belt
480x2x3

Ham Curl w/slow eccentric- 150x6x2

Driveway Shovelling GPP - 120minutes

 

[Aleks Sytsevich]

Squat
315x5
405x3
+belt
440x5x4

RDL Paused at Bottom - 275x4x3

Treadmill - 30min @3.3mph

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x4x4

Seated DB Press, Paused - 70x8x4
LPD - 140x12x4
Face Pull - 40x15x4
DB Ext Rotation - 17.5x12x4

Treadmill
15min @3.3mph
15min @3mph 6% incline
15min @3.3mph

 

[Aleks Sytsevich]

Paused Squat
315x4
365x3
405x3x3

Deadlift
315x5
405x3
435x4x3

Ham Curl - 90x12x4
Seated Calf Raise - 140x12x4

Treadmill
10min @2.7mph, 6% incline
10min @2.7mph, 8% incline
10min @2.7mph, 10% incline
15min @3.3mph

 

[Aleks Sytsevich]

Bench
225x5
275x5
305x4x5

DB Bench Press - 80x12x4
DB Curl - 40x12x4
DB Skull Crusher - 40x12x4
SCR - 140x15x4

Treadmill
15min @2.7mph, 6% incline
15min @2.7mph, 10% incline
5min @2.7mpg, 6% incline
25min @3mph

 

[Aleks Sytsevich]

Squat
315x5
405x3
445x3
+belt
475x4x3

RDL, Paused at Bottom - 340x4x4

Treadmill
15min @2.7mph, 6% incline
15min @2.7mph,10% incline
15min @2.7mph, 6% incline
15min @3mph

 

[Fahcough]

Love the consistency. No need to tweak a resolution when you show up everyday.

 

[Aleks Sytsevich]

Love the consistency. No need to tweak a resolution when you show up everyday.

Thanks, bruh.

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x4x4

Low Incline DB Press - 80x12x4
Seated Shouler Raise Machine - 125x10x4
DB Ext Rotation - 15x15x4

Treadmill
45min @3mph, 6%incline
15min @3mph

 

[Aleks Sytsevich]

Longitudinal BW Update
Data points on or around Jan 7th

Jan 2019 324
Jan 2020 314
Jan 2021 307
Jan 2022 291
Jan 2023 304
Jan 2024 304
Jan 2025 276

 

[KnightTemplar]

Longitudinal BW Update
Data points on or around Jan 7th

Jan 2019 324
Jan 2020 314
Jan 2021 307
Jan 2022 291
Jan 2023 304
Jan 2024 304
Jan 2025 276

You've lost almost 50lbs? 'hespect, bro.

 

[Aleks Sytsevich]

You've lost almost 50lbs? 'hespect, bro.

Only took like 6 years lol.

But thank you!

 

[KnightTemplar]

Only took like 6 years lol.

But thank you!

Lot of people never make that kind of cut, no matter how long they try.

 

[Aleks Sytsevich]

Paused Squat
315x3
405x3x3

Deadlift
315x5
405x3
475x4x3

Treadmill
30min @2.7mph, 8% incline
15min @3.5mph

 

[Aleks Sytsevich]

Bench
225x5
275x4
315x4x5

Incline DB Press - 85x12x4
DB Curl - 40x12x4
DB Skull Crusher - 40x12x4
SCR - 160x15x4

Treadmill - 20min @2.7mph, 6% incline