Goals & Gains The Hell in Me

[Aleks Sytsevich]

P6W4D2

Bench
225x5
275x3
315x2
350x1
380x1 +5lb PB

DB Bench slow eccentric 100x6x2
DB Row 100x10x2

Face Pull
35x15x3

Treadmill
30 min @3.4mph

 

[Aleks Sytsevich]

Friday
P6W4D3

Sumo
315x3
405x3
445x1

RDL - 315x8x2

Ham Curl -140x8x2

Leg Ext - 140x15x2

Treadmill 35min @3.6mph

Saturday
P6W4D4
Bench
225x5
275x3
315x3
340x3x2

LPD - 140x12x2

Incline DB Bench - 80x8x2

SCR - 140x12x2

EZ Bar Skull Crusher - 80x10x3
EZ Bar Curl - 80x10x3

DB Ext Rotation - 10x12x3

Treadmill - 20 min @3.6mph

 

[Aleks Sytsevich]

Sunday

Squat
315x5
405x5
+belt
440x6x4

BSS - 30x12x2

Ham Curl - 140x8x4

Treadmill - 30min @3mph

 

[Stargazer Rex]

Bench
380x1 +5lb PB

 

[Aleks Sytsevich]

Bench
225x5
275x5
290x7x4

Incline DB Press - 70x10x3
DB BOR - 70x10x3
T3 Raise - 12.5x12x3
DB Ext Rotation - 12.5x12x3

Treadmill 30 [email protected]

 

[Aleks Sytsevich]

Sumo
315x3
375x7x4

Ham Curl - 125x15x3

SCR - 145x15x3

Treadmill 15min @3mph

 

[Aleks Sytsevich]

Incline Bench


135x5
190x5
190x10x3

Low Incline DB Press - 70x15x3
SCR Pronated Grip - 155x10x3
DB Skull Crusher - 35x12x3
DB Incline Bench Curl - 35x12x3
Ext Rotated Shoulder Ext - 10x12x3

Treadmill - 30 min @3.4 mph

 

[Aleks Sytsevich]

Squat

315x5
405x5
420x5x3

Leg Press 360x20x3
Hyper 20x3

Treadmill 45min @3mph

 

[Aleks Sytsevich]

Bench
225x5
275x5
310x5x4

Incline DB Press - 70x10x3
BO DB Row - 70x10x3
T3 Raise - 10x8x3
Ext Rotation - 10x10x3

Treadmill - 60min @3mph

 

[KnightTemplar]

P6W4D1

Squat
315x5
405x3
455x2
+belt
495x3
545x1
585x1
605x1 +5lb PB

Hyper
15x4

605 Squat? Damn, son!

 

[Aleks Sytsevich]

June 12

Sumo
315x5
400x5x4

Ham Curl 125x15x3
SCR Neutral Grip 140x12x3

June 13

Incline Bench
135x5
185x5
200x8x4

Low Incline DB Press - 70x15x3
SCR Pronated Grip - 155x10x3
DB Skull Crusher - 35x12x3
DB Incline Bench Curl - 35x12x3
Ext Rotated Shoulder Ext - 10x12x3

Treadmill - 30 min @3mph

June 14

Squat
315x5
405x5
450x3x3

Leg Press - 360x20x3
Ham Curl - 140x8x4
Hyper - 20x3

Treadmill 30 min @3mph

 

[Aleks Sytsevich]

Bench

225x5
275x5
315x5
330x3x4

Incline DB Press - 75x10x3
DB Row - 75x10x3
T3 Raise - 10x8x3
Ext Rotation - 10x10x3

 

[Aleks Sytsevich]

Sumo
315x3
405x3
420x3x4

Ham Curl - 140x12x3
SCR - 180x12x3

Treadmill 30 min @3.4mph

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x5x2

Low Incline DB Bench - 70x15x3
DB Skull Crusher - 35x12x3
DB Incline Bench Curl - 35x12x3
SCR - 140x12x3
Ext Rotation - 10x10x3

Treadmill - 30min @3.4mph

 

[Aleks Sytsevich]

Squat
315x5
405x3
455x3
+belt
495x3x2

Ham Curl
140x8x3

Hyper
45x15x3

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x3
340x3x2

Incline DB Press - 80x10x2
DB Row - 80x10x2
T3 - 10x8x2
DB ext rotation - 10x10x2

Treadmill 20min @3.4mph

 

[Aleks Sytsevich]

Sumo
315x3
405x2
440x3x2

SCR - 205x10x2
Ham Curl - 200x12x2

Treadmill - 20min @3.4mph

 

[Aleks Sytsevich]

Bench w Flat Feet
225x5
275x6
315x3x2

Low Incline DB Press - 75x15x2
DB Row - 75x10x2
DB Skull Crusher - 30x15x2
DB Curl Incline - 30x12x2
SCR - 205x12x2

 

[Aleks Sytsevich]

Squat
315x5
350x9x3

RDL - 275x10x3
Ham Curl - 90x12x3
Standing Calf Raise - 12x3

Treadmill - 25 min @3.4 mph

 

[Aleks Sytsevich]

Bench
225x5
255x10x3

High Incline DB Press -75x12x3
Incline Chest Support Row - 70x12x3
Lat Raise - 20x12x3
Rear Delt Fly - 20x12x3
LPD - 130x10x3

Treadmill - 30min @3.4mph