Goals & Gains The Hell in Me

[Aleks Sytsevich]

Squat
315x5
405x3
+belt
455x4x4

RDL, paused at bottom - 275x4x3

Treadmill
10min @3mph, 8% incline
20min @2.7mph, 6% incline

 

[Aleks Sytsevich]

Bench
225x5
275x3
325x4x3

Seated DB Press - 75x8x4
LPD - 145x12x4
Face Pull - 55x15x4

Treadmill - 30min @2.7mph, 8%incline

 

[Aleks Sytsevich]

Paused Squat
315x4
405x3x2

Deadlift
315x3
405x3
+belt
495x4x3

Ham Curl - 180x12x4

Treadmill - 30min @3mph, 6% incline

 

[Aleks Sytsevich]

Bench
225x5
275x4
315x4x4

Incline DB Press - 75x12x4
DB Curl - 40x12x4
DB Skull Crusher - 40x12x4
SCR - 180x15x4

Treadmill - 30min @2.7mph, 6% incline

 

[Aleks Sytsevich]

Squat
315x5
405x3
455x2
+belt
495x4x2

RDL, Pause at Bottom
225x5
315x4
405x4x2

Treadmill
30 [email protected], 6% incline
15 min@3mph

 

[Aleks Sytsevich]

Bench
225x5
275x3
315x3
335x3
350x3x2

Seated DB Press - 70x8x4
LPD - 140x10x4
Face Pull - 60x12x4

Treadmill
45min @2.7mph, 6% incline
15min @3mph

 

[Aleks Sytsevich]

Paused Squat
315x3
405x2
+belt
440x4x2

Deadlift
315x3
405x3
495x3
+belt
545x4x2 +10lb PB

 

[Aleks Sytsevich]

Bench
225x5
275x3
315x3
340x3x3

SCR - 140x12x3
Seated Shoulder Press - 160x10x4

 

[Aleks Sytsevich]

Squat
315x4
405x3
455x2
+belt
505x4x3

RDL w/ Pause at Bottow
225x5
315x5
405x3x3

Treadmill - 30min @ 2.8mph, 6% MPH

 

[Aleks Sytsevich]

Bench w/ 3ct Pause
225x5
275x4
315x3
340x2x2
320x4x2

Paused DB Bench - 85x10x4
LPD - 140x10x4

Elliptical - 30 min @lvl 15/20

All the treadmills were being treaded.

 

[Aleks Sytsevich]

Deadlift
315x5
405x3
440x2x4

RDL - 315x10x2

Treadmill
45 min @2.7mph, 6% incline
15 min @3mph

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x3
335x3x2
275x8x2

Seated DB Press - 70x10x3
Skull Crusher - 40x10x3
DB Curl - 40x10x3
Face Pull - 50x15x3
DB ext rotation - 12x10x3

Treadmill - 60min @2.7mph, 6% incline

Rewatched WM39 Reigns V Rhodes

 

[Aleks Sytsevich]

Squat
315x5
405x1
Switched to a different bar
405x3
455x2
+belt
495x3
525x3x2

RDL w/ Pause at Bottom- 405x3x3

Treadmill
30min @2.7mph 6%incline
15min @3.3mph -1% incline

 

[Aleks Sytsevich]

Last night

Bench
225x5
276x5
315x3
335x3x4

Paused DB Bench - 85x10x3
LPD - 140x10x4
DB Ext Rotation - 10x10x3

Treadmill
45min @2.7mph 6% incline
15min @2.5moh 10% incline

 

[Aleks Sytsevich]

Deadlift
315x4
405x3
455x4x2

RDL - 275x10x3

Treadmill
30min @2.7mph, 6% incline
30min @3mph

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x3
345x3x2
275x8x2

Seated DB Press - 60x12x3
Seated DB Curl - 40x12x3
Seated DB OH Ext - 40x10x3
LPD - 140x10x4
Facepull - 60x10x6

 

[Aleks Sytsevich]

Last night

Squat
315x5
405x3
455x2
+belt
510x2x4

RDL w/ Pause at Bottom 415x3x3

Treadmill
30min @2.7mph, 6% incline
15min @2.7mph, 10% incline



Tonight

Bench
225x5
275x3
315x3
350x2x4

LPD - 140x12x4
Paused DB Bench - 95x8x2, 95x12
DB Ext Rotation - 10x12x4
T Bar Row - 90x12x4

 

[Aleks Sytsevich]

Bench
225x5
275x4
315x3
355x3x2
315x4x2

High Angle Seated DB Press - 75x10x4
DB Curl - 40x10x4
Single Arm Skull Crusher - 40x10x4
Landmine Row - 135x10x3

 

[Aleks Sytsevich]

Deadlift
315x3
405x3
495x2x3

RDL - 275x12x2

Quick in and out

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x3
345x3
365x2x2

DB Bench - 100x8x2, 100x12
DB Ext Rotation - 15x15x3
LPD - 140x12x4