Goals & Gains The Hell in Me

[Aleks Sytsevich]

Squat
315x5
365x3
405x4x3

SSB
275x4x4

Ab Machine
110x20x5

 

[Aleks Sytsevich]

Bench
225x5
275x6x6
225x20

HS Underhand PullDown
180x15x6

 

[Aleks Sytsevich]

Squat
315x5
365x3
405x3
455x3
+belt
495x3
545x2
565x2x2

SSB
275x4x4

Treadmill
20 mins @3mph

 

[Aleks Sytsevich]

Cycle
15min

HS Decline Bench
130x12x5

Bench
225x5
275x5
315x5x5

HS MTS Row
180x10x6

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x5
+belt
440x5x3

Shrug
315x10
405x10
475x10
545x10

 

[Aleks Sytsevich]

Bench
225x5
275x3
315x3
335x4x2 + 5Lb PB

Iso PD
270x10x4

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x3
455x3
+belt
495x3x4

RDL
225x8x4

 

[Aleks Sytsevich]

Bench
225x5
275x6x6

HS High Angle PD
180x10x10

HS ISO decline
270x10x5

Treadmill
30 min @3mph / 6% incline

 

[Aleks Sytsevich]

HS Preacher Curl
140x10x10, narrow grip
95x10x5, wide grip

BB Lat Pullover, Reverse Forearm Curl, Forearm Curl
20x25x6

DB Lat Raise
25x15x6

Treadmill
30min @3mph / 3%incline

 

[Aleks Sytsevich]

Deadlift
315x5
405x5
455x3
+belt
505x3x4

RDL
315x8x4

Treadmill
30 min @3mph

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x5x5
225x15x2

Seated Cable Row
160x10x6

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x5
455x3
+belt
495x3x5

Treadmill
30 min @3mph

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x3
340x4x2 +5Lb PB
275x8x2

Fly
190x10x3

Reverse Fly
130x10x3

Treadmill
30 min @3mph

 

[rikwebb]

I rememeber when you hardly benched now its 330+ Bench PR's everywhere!

 

[Aleks Sytsevich]

I rememeber when you hardly benched now its 330+ Bench PR's everywhere!

Thanks Rik. I remember not benching for years and doing OHP only. I finally got my shoulder issue figured out and can bench pain free now.

That and I’m just trying to be as strong as @Mystic Rex .

 

[Aleks Sytsevich]

Squat TUT
315x5
365x5
405x5x3

Hip Thrust
250x12x4

I feel beat up

 

[Aleks Sytsevich]

Bench
225x5
275x6x6

HS Decline Bench
180x10x3
140x15x3

HS MTS Row
160x10x6

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x3
455x3
+belt
495x3
545x2x4

Shrug (pinky on rings)
315x10
405x10
495x10
585x8

Hip Thrust
270x15x5

Treadmill
30 min @3mph 3% incline

Something popped in my left ring finger on the shrugs, I dropped the bar. No bruising so far, little swelling, some discomfort making a tight fist. Will take some ibuprofen and keep moving it to keep the blood flowing.

 

[Aleks Sytsevich]

Hotel work outs

Yesterday:

Cable Tower -
Zercher Squat 205x10x10
Cable Rotations 47.5x10x5

Elliptical
20 mins


Today:

Cable Tower
Incline Press 175x10x10
Cable XOver 37.5x12x5
Cable Fly 52.5x10x5

Incline DB Curl / Incline DB Press Superset
25x12x5

Elliptical
20 min

 

[Aleks Sytsevich]

Yesterday:

Hotel workout 3
Cable Tower -
Deadlift 205x15x10
Row 57.5x10x5

Elliptical
20 mins

Today

Bench
225x5
275x6x6

ISO High Angle PD
180x12x10

HS SCR
145x10x5

Treadmill
20 min @3.3mph