Goals & Gains The Hell in Me

[Aleks Sytsevich]

Thanks, gais.

PMs sent.

 

[Aleks Sytsevich]

Squat
315x10
365x3
405x3
+belt
475x3x3
445x4x3

Bench
135x5
185x5
225x5
275x3x4

Cycle
20 minutes

 

[Aleks Sytsevich]

Squat
315x3
365x3
405x3
--add belt
455x3x8

Bench
135x10
185x8
225x5
275x2x2
225x10x2

Cycle
10 minutes

BW

274

 

[NurseKnuckles]

Sup Statue of Broberty!
Any news on whether you're going to make the trip to Brockville? I'll need to budget for the grocery/beer bill for us! TrollOLOLOLOLOL

 

[Aleks Sytsevich]

Squat
315x3
365x3
405x2x2
+belt
455x3x3
405x4x3

Bench
135x5
225x3
135x5
185x5
225x3x4

This all felt like shit

 

[Aleks Sytsevich]

Squat
315x3
365x3
405x3
+belt
455x3x5

Bench
135x8
185x8
225x5
275x2x3
--close grip
225x5x2

BW
268

Still feels shitty

 

[Aleks Sytsevich]

Squat
315x3
365x3
405x3
+belt
455x3
475x3x5

Bench
185x5
225x3
275x2x3
--close grip
225x5x2
225x10

Lats
50 reps

Preacher Curl
8 reps x3
--drop set
8/8/8

BW
269

The pump is real

 

[MilkManUK]

Bodyweight creeping down Aleks, nice work.

 

[Aleks Sytsevich]

Cardio

40 minutes

Lateral Raises

30s x 8x5
20s x 8x10

 

[Aleks Sytsevich]

Squat
315x3
365x3
405x3
+belt
455x3x3

Bench
135x10
185x10
225x5
265x2x6

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x5 -- this may be a PB
+belt
455x3
475x3x3
455x3x4

Bench
135x5
185x5
225x3
275x3x4
+1 board
300x1x2

Lats
3 sets/10

Preacher Cable Curl
3 sets/8 heavy
5 sets/10 light

BW
272

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x3
+belt
455x3x5

Bench
135x5
185x5
225x3
275x2x4

Preacher Cable Curl
5s /10 heavy

Cable Push Down
5s /10 heavy

BW
267

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x3
+belt
455x3
495x2x4
455x3x2

Bench
135x5
185x5
225x5
275x3x3
250x4x4

Preacher Cable Curls
50 reps, heavy
50 reps, medium

Cable PushDowns
50 reps medium

Lat Pull Down
50 reps medium

Cycle
25 minutes

BW
268

 

[Aleks Sytsevich]

Did a 30 minute spin class, a literal puddle of sweat pooled under my bike.

Preacher Cable Curls
10repsx 5 sets - heavy
12 repsx 5 sets - medium
20 reps - light
10 reps - heavy

Seated Cable Row
10 reps x 3 sets - heavy
10 reps x 2 sets - light, strict

Rear Delts
10 Reps x 5 sets - medium


Lat Pull Down
10 reps x 5 sets - heavy

BW
266

 

[Aleks Sytsevich]

Squat
315x3
365x3
405x3
+belt
475x2x4

Bench
135x5
185x5
225x5x3
225x10

Preacher Cable Curl
Heavy 10x3
Medium 10x5

 

[MilkManUK]

Did a 30 minute spin class, a literal puddle of sweat pooled under my bike.

Preacher Cable Curls
10repsx 5 sets - heavy
12 repsx 5 sets - medium
20 reps - light
10 reps - heavy

Seated Cable Row
10 reps x 3 sets - heavy
10 reps x 2 sets - light, strict

Rear Delts
10 Reps x 5 sets - medium


Lat Pull Down
10 reps x 5 sets - heavy

BW
266

What is this madness?! But again, seems to be paying off, bodyweight wise.

 

[Aleks Sytsevich]

Squat
315x3
365x3
405x3
+belt
455x3x5

Bench
135x5
185x5
225x5
250x5x5

Preacher Cable Curl
Heavy 10x5
--single arm
8x2

 

[Aleks Sytsevich]

Squat
315x5
365x3
405x2
+belt
455x4x4

Bench
135x10
185x10
225x5
275x2x2

BW
267

--had very little time to compete this.

 

[Aleks Sytsevich]

Squat
315x3
365x3
405x3
+belt
455x2
495x2
525x2
475x2x4

Bench
135x5
185x5
225x5
275x3x3
250x5x2

Preacher Cable Curl
Heavy 10x2
Heavier 6x4
Heavy 6x4

 

[Aleks Sytsevich]

Squat
315x3
365x3
405x3
+belt
455x3
495x3x3
455x3x3

Bench
135x5
185x5
225x5
275x3x3
250x5x2

PushDowns
10x5 heavy

Preacher Cable Curl
Medium x 8
Heavy x 8
Heavier 6x4

BW
271