Goals & Gains The Hell in Me

[Aleks Sytsevich]

Bench
225x5
275x6x6

HS Incline Press
160x10x5

HS Shoulder Press
200x10x5

HS ISO High Angle PD
180x10x5

 

[Aleks Sytsevich]

Pause Squat
135x10
225x8
315x5

Shrug
315x10
405x10x5

HS Ab Machine
130x20x4

Treadmill
35 min @3.3mph

 

[Aleks Sytsevich]

Bench
225x5
275x3
325x3x5

HS Pull Down
270x10x5

HS Shoulder Press
160x10x5

HS Lateral Raise
140x10x5

Reverse Fly
130x10x5

Treadmill
30min @3.6mph

 

[Aleks Sytsevich]

Flew to Whitehorse. Just have Nunavut left to visit.

Squat
315x5
365x5
405x5x3
275x10x5

Ham Curl
“10” x10x5

Outdoor walk
5.5km

 

[Aleks Sytsevich]

Incline Bench
185x5x5

Bench
225x5
275x6x6

HS ISO High Angle PD
180x10x5

HS BTN Press
160x8x5

 

[Aleks Sytsevich]

Bench
225x5
275x6x6

HS Shoulder Press
110x10x5

HS ISO High Angle Pulldown
180x10x5

PCC
155x10x3
125x10x3

HS Side Lateral Raise
155x10x5

Treadmill
15 min @3.4mph

 

[Aleks Sytsevich]

Squat
315x5
365x5
405×5
Add belt
440×5×3
Remove belt
275x10x3

Hamstring curl
100×10×5

Treadmill
15 minutes 3.5 mph
15 minutes 3mph 6% incline

 

[Aleks Sytsevich]

Bench
225x5
275x3
315x3
330x3x3
225x10x3

HS ISO High Angle PD
180x10x8

Treadmill
10 min @3.6mph
10 min @2.6mph

 

[Aleks Sytsevich]

Squat
315x5
365x3
405x5x5
275x10x3

Ham Curl
90x12x5

Treadmill
15 min @3.4mph
5 min @2.6mph

 

[belph]

Probably gotta shoot a backside video of the ham curls. For instructional purposes...

 

[Aleks Sytsevich]

Incline
185x5x2

Bench
225x5
275x6x6

HS ISO Press
180x10x6

Spent the day at the zoo. So much walking

 

[Aleks Sytsevich]

RDL
315x5
365x5x3

PC EMOM
135x3x5

Landmine Row
135x10x5

Treadmill
30 min @3.4mph

Spent the day doing tourist things, walking around.

 

[Aleks Sytsevich]

Bench
225x5
275x3
315x5x3
225x12

HS Press
100x10x4
100x16

HS Lateral Raise
155x10x5

Reverse Fly
130x12x4

Treadmill
30 min @3mph

 

[Aleks Sytsevich]

AM
Treadmill
60 minutes @5kph

PM
Squat
315x5
365x5
405x5
455x3
+belt
505x3x3
-belt
275x10x3

Ab Machine
120x25x4

 

[Aleks Sytsevich]

Bench
225x5
275x6x6

HS Shoulder Press
100x10x5

HS Lateral Raise
140x10x5

Reverse Fly
140x10x5

Treadmill
30 min @3.4mph

 

[Aleks Sytsevich]

Squat
315x5
365x5
403x3
+belt
440x3x5

Leg Press
360x10x10

Spent the day at the beach getting massacred by the sun.

 

[Aleks Sytsevich]

Outdoor Walk 60 min

Bench
225x5
275x3
315x3
335x3x3

HS Press
110x10x5

Reverse Fly
130x10x5

Face Pull
42.5x10x3
42.5x20x2

 

[Aleks Sytsevich]

Bench
225x5
275x6x6

HS ISO Pull Down
270x10x6

Treadmill
15 min @3.4mph

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x5
455x3
+belt
495x3x3
-belt
275x10x5

 

[Aleks Sytsevich]

Bow flex max trainer
15 minutes

Piana Feeder
15x60/40x3

my heart rate got to about 170 for a bit when I was under tension on the bow flex, was kind of like a standup assault bike.

That Piana arm workout was no joke. Supposed to be 100/60 but my arms were screaming and I hit failure on the second set and had to put the DB down to rest a moment. The pump was real.