Goals & Gains The Hell in Me

[Aleks Sytsevich]

Squat
315x5
365x3
405x3
455x2
+belt
495x2
545x2x2

V Squat
225x10x3

Ab Machine
Half Stack x15x4

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x5x5
275x10

Iso LPD
270x10x5

Treadmill
30 min @3pm / 3% incline

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x5x3

Ab Machine
1/2 Stack x12x4

37 minutes. It was cardio.

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x5
295x5x3
225x16

Iso High Angle PD
250x8x4

PCC
140x10x3
Drop Set
140x8
95x8
65x8

Treadmill
30min @3mph /6% incline

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x3
+belt
455x5x3

Super Set:
Ab Machine 1/2 stack x15x3
Hip Thrust 250x10x3

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x5x5

ISO High Angle Pulldown
270x8x5

PCC
140x10x3
140x9+neg
140x8+neg
110x8x2
Single Arm
65x10x3

Fly
205x10x5

 

[Aleks Sytsevich]

Squat
315x3
365x3
405x3
455x2
+belt
495x3x3

Shrug
315x10
405x10
495x10x2
405x15

Ab Machine
1/2 Stack x15x3

Treadmill
30 min @3mph / 6% incline

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x5
300x5x3

Iso VPD
270x10x5

Fly
220x10x4

Iso High Angle PD
180x10x5

PCC
140x10x4

Treadmill
30 min @3.5mph / 4% Incline

 

[Aleks Sytsevich]

V Squat
225x10x5

Squat
315x3
365x3
405x3x4

Clean
135x3x6

Superset
Ab Machine 110x15x3
Hip Thrust 270x10x3

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x6x6

ISO Row
180x10x3

PCC
140x8x3

Fly
220x10x3

ISO Pulldown
270x10x5

 

[Aleks Sytsevich]

Squat
315x3
365x3
405x3
455x3
+belt
500x3x2
-belt, paused
365x5x2

Superset:
Ab Machine 110x15x3
Hip Thrust 270x10x3

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x5
305x5x3

Iso Row
270x10x8

PCC
155x10x3

 

[Aleks Sytsevich]

Squat
315x5
365x5
— switch racks
405x3
455x3
+belt
505x3x3

Ab Machine
Full Stack x20x4

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x6x6

Iso High Angle PD
250x8x4

Iso PD
270x10x4

PCC
155x10x3
Drop Set
155x8
110x8
80x6
40x6 (single arm)

Bis are pumped.

 

[Aleks Sytsevich]

Trap-Bar Deadlift
315x5
405x5
495x3
+belt
550x3x4

Treadmill
30 min @3mph / 6% incline

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x5
310x5x3 +5lb PB

Iso PD
270x10x5

Fly
250x8x2
175x10x2

Reverse Fly
115x10x3

Treadmill
30 min @3mph / 6% incline

 

[Aleks Sytsevich]

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

SuperSet
Ab Machine 120x15x3
Hip Thrust 270x10x3

Cycle 15 minutes

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x6x6

Iso High Angle PD
180x10x5

Iso VPD
270x10x3

Treadmill
30 mins @3mph / 4.5% incline

 

[Aleks Sytsevich]

Trap Bar Deadlift
315x5
405x3
455x3
+belt
505x3x5

Treadmill
30 min @3.7 mph

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x5
315x5x2 +5lb PB
315x4

Iso VPD
270x10x3

Iso High Angle PD
180x12x3

PCC
Drop Sets
155x8 narrow, 110x10 wide x4

Treadmill
30 min @3.7 mph