Goals & Gains The Hell in Me

[Aleks Sytsevich]

Snatch Grip DL
315x5
360x5x5

Hyper - 15x4
Leg Ext - 145x15x4

 

[Aleks Sytsevich]

Press - 145x10x3

BOR - 185x12x3
Low Incline DB Press - 75x12x3
Skull Crusher - 35x12x3
Hammer Curl - 35x12x3
LPD - 145x10x3
Serratus Press - 12x12x3

Treadmill - 25 [email protected]

 

[Aleks Sytsevich]

Paused Squat
315x3
405x2x3

DB Split Squat - 60x6x4
Ham Curl slow eccentric - 175x6x4

Treadmill - 30 min @3.5mph

 

[Aleks Sytsevich]

Bench Press
225x5
265x10x3

Incline DB Press - 75x12x3
DB Row - 75x12x3
Lateral Raise - 22.5x10x3
LPD - 140x12x3

Treadmill - 30min @3.4mph

 

[Aleks Sytsevich]

Squat
315x5
365x10x3

RDL - 275x12x3
Ham Curl - 90x12x3

Treadmill- 10 min @3.4 mph
Outdoor walk - 15 min

 

[Aleks Sytsevich]

Snatch Grip DL
315x5
370x5x5

Hyper - 10x4
Leg Ext - 180x12x4

Treadmill - 30 min @3.4mph

Rare BW Update: 293lbs

 

[Aleks Sytsevich]

Press
95x10
135x10
155x9x3

BOR - 185x8x4
Incline DB Bench - 75x12x3
DB Skull Crusher - 35x12x3
DB Hammer Curl - 35x12x3
LPD - 140x10x4
Serratus Press - 20x10x4

 

[Aleks Sytsevich]

Paused Squat
315x4
405x3
420x2x3

DB Lunge - 35x6x4
Ham Curl - 170x6x4

Treadmill
20min@ 3mph/4 incline
10min@ 3mph

 

[Aleks Sytsevich]

Bench
225x5
275x10x3

Incline DB Press - 70x12x3
DB Row - 70x12x3
Lat Raise - 20x10x3
LPD - 130x12x3

Treadmill - 35min @3mph

 

[Aleks Sytsevich]

Squat
315x5
380x10x3

RDL - 275x10x3
Ham Curl - 180x12x3

Treadmill - 45min @3.2mph

 

[Aleks Sytsevich]

Snatch Grip DL

315x5
385x5x5

Hyper - 15x3
Leg Ext - 160x12x4

Treadmill - 30 min @3.4mph

 

[Aleks Sytsevich]

Press
95x10
135x5
165x8x3

BOR - 185x10x3
Low Incline DB Press - 75x12x3
Skull Crusher - 40x12x3
Hammer Curl - 40x12x3
LPD - 140x10x3
Serratus Press - 10x10x3

 

[Aleks Sytsevich]

Paused Squat
315x3
405x3
435x2x3

Ham Curl - 180x6x4

Treadmill - 20 min @3.4mph

 

[Aleks Sytsevich]

Bench
225x5
255x5
285x10x2

Incline DB Press - 75x12x2
DB Row - 75x12x2
Lateral Raise - 20x12x2
Rear Delt Fly - 20x12x2
LPD - 145x12x2

Treadmill - 30min @3mph

 

[Aleks Sytsevich]

Squat
315x5
395x10x2

RDL - 275x10x2
Ham Curl - 180x12x2

Treadmill- 15 min@3mph

 

[Aleks Sytsevich]

Press
95x10
135x5
175x8x2

BOR - 185x12x2
Low Incline DB Press - 85x12x2
Skull Crusher - 35x12x2
Hammer curl - 35x12x2
LPD - 130x12x2
Serratus Press - 15x10x2

Treadmill 30min @3.4 mph

 

[Aleks Sytsevich]

Snatch Grip Deadlift
315x5
405x5x2

Hyper - 15x2
Leg Ext - 185x10x3

Treadmill - 20min @3.6mph

 

[Aleks Sytsevich]

Paused Squat
315x3
405x3
+belt
455x2x2

DB Lunge - 30x6x4
Ham Curl - 180x6x2

Treadmill - 30min @3.5mph

 

[Aleks Sytsevich]

Spoto Press
225x5
275x4
295x4x4

Seated DB Press - 75x8x4
LPD - 140x12x4
DB External Rotation - 17.5x15x3
Face Pull - 30x20x4

Treadmill - 30min @3.5mph

 

[Aleks Sytsevich]

Squat
315x5
385x5
420x5x4

Sumo Deadlift, Paused at Knee - 275x4x3
Hyper - 15x4

Treadmill- 30min @3.5mph