Goals & Gains The Hell in Me

[Aleks Sytsevich]

The fuck man. 10 notifications.

Spreading the love

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x3
305x3x4
225x10x2

Fly
205x8x4

Reverse Fly
115x8x4

 

[Aleks Sytsevich]

Squat
315x5
365x3
405x3
+belt
440x5x4

Hip Thrust
390x8x3

Treadmill
30 min @ 3mph / 6% Incline

 

[Aleks Sytsevich]

Bench
185x5
225x5
280x5x5

Fly
200x10x2

High Angle Pulldown
200x8x4

Treadmill
30 min @3mph / 6% incline

 

[Aleks Sytsevich]

Squat
315x5
365x3
405x3
455x2
+belt
505x2x4

RDL
315x5x3

Treadmill
25 min @3mph /6% elevation
5 min @5mph
5 min @2mph

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x3
315x2x5

LDR (Cable)
125x8x5

Fly
220x8x4
145x10x2

Reverse Fly
115x10x5

Treadmill
30 min @3mph / 6% incline

 

[Aleks Sytsevich]

Squat
315×5
365×3
415×3
+belt
440×3×3

Hamstring curl
90×8×4

Treadmill
30 minutes @ 3 mph/6% incline

 

[Aleks Sytsevich]

Bench
185x5
225x5
280x5x5

PCC
115x10x4
85x10x4

SCR
160x8x4

Treadmill
30 min @3mph /6% incline

 

[Aleks Sytsevich]

Squat
315x5
365x3
405x3x5

Treadmill
20 min @ 3mph / 6% Incline

Drove 13 hours. My legs were BLOATED. I thought the sleeves were a touch tight, but when I was walking it was like my shoes were made of cement. So consider this active recovery.

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x3
300x5x3 +5lb PB

treadmill
30 minutes @3mph/6% incline

 

[Fahcough]

Nice press for reps. Teasing PB like lightweight

 

[Aleks Sytsevich]

Squat
315x5
365x3
405x3
455x2
+belt
510x3x3

Drop Set
405x5
315x5
225x5
135x5

Treadmill
30 minutes @3.5mph / 3% incline

 

[Aleks Sytsevich]

Last Night

Bench
185x5
225x5
285x5x5

Treadmill
30 min @3.5 mph / 3% incline

 

[Aleks Sytsevich]

Squat
315x3
365x3
405x3x2

SSB
225x5
275x5x3

Straight bar I picked was bent, it rolled a weird way on the last set. Since I was switching bars anyway I humbled myself with the SSB. Could really feel my abs working. #lowbarforlife

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x3
315x2
+SS
335x3
355x3x2
-SS
315x2x3

Iso High Angle PD
250x10x4

PCC
100x12x8

Treadmill
30 minutes @3mph /6% Incline

 

[Aleks Sytsevich]

Squat
315x5
365×5
405×3
Plus belt
455×2
495×2×4
-belt
Narrow Stance, bar slightly higher
275x5x3

Shrug
315x10
405x10
495x10x4

 

[Aleks Sytsevich]

Bench
185x5
225x5
280x5x5

Iso LPD
270x8x4

PCC
100x10x6

Reverse Grip
60x10x3

Cable Fly
220x10x5

 

[Aleks Sytsevich]

Deadlift
315x3
365x3
415x3
440x3x6

Treadmill
30 min @3mph / 6% Incline

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x5
315x3x5

Cable Fly
205x10x3

Reverse Cable Fly
115x10x3

Treadmill
15min @3mph / 6% incline
10min @3mph / 10% incline
5min @3.5mph / 5% incline

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x3x5

quick and easy.