Goals & Gains The Hell in Me

[Aleks Sytsevich]

Bench
225x5
275x5
315x3
335x5x3

Seated DB Press - 75x8x4
DB Row - 100x8x4
T3 Raise - 12.5x10x4
DB Ext Rotation - 12.5x12x4
LPD - 140x10x2

 

[Aleks Sytsevich]

Pause Squat
315x3
405x3x2

RDL, Paused at Bottom
225x5
315x5
405x5x2

Ham Curl - 100x12x4
Leg Ext - 80x10x4

 

[Aleks Sytsevich]

Bench
225x5
275x3
315x3
345x4x2

Incline DB Press - 75x8x4
DB Curl - 45x10x4
LPD - 150x10x4
Single Arm SCR - 70x10x4
Face Pull - 42.5x15x4

Treadmill - 30min @3mph, 5% incline

 

[Aleks Sytsevich]

Squat
315x8
350x10x3

RDL - 275x10x3
Ham Curl - 180x12x4
Standing Single Leg Calf Raise - 15x4

Might go for a walk later

 

[Aleks Sytsevich]

Bench
225x5
275x10x3

LPD - 140x12x4
Seated DB Press - 75x8x4
DB Row - 100x8x4
DB Lateral Raise - 20x12x4

 

[Aleks Sytsevich]

Pause Squat
315x3
405x2x3

Snatch Grip DL
100kg x5
130kg x4x4

Hyper - 15x4

 

[Aleks Sytsevich]

Bench
225x5
275x5x5

LPD - 180x10x3
Low Incline DB Bench - 80x12x3
DB Curl - 40x12x3
DB Skull Crusher - 40x12x3
DB Row - 90x10x3
Serratus Press - 10x10x2

 

[Aleks Sytsevich]

Squat
315x5
365x8x4

RDL - 275x8x4
Ham Curl - 150x12x4

 

[Aleks Sytsevich]

Bench
225x5
275x10x3

Seated DB Press- 70x10x4
DB Row - 100x8x4
Lateral Raise - 20x10x4
Rear Delt Fly - 20x10x4
LPD - 140x10x3, 140x25

Treadmill - 25 min @3mph 5% incline

 

[Aleks Sytsevich]

Pause Squat
315x3
405x3
425x3x2

Snatch Grip Deadlift
315x4
365x4x4

Treadmill 30 min @3mph, 5% incline

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x5x2
275x8

LPD - 160x12x4
Low Incline DB Press - 85x12x3
DB Curl - 30x20x3
DB Skull Crusher - 30x20x3

 

[Aleks Sytsevich]

Squat
315x5
365x10x2

RDL - 275x5x4
Leg Ext - 180x8x4

 

[Aleks Sytsevich]

Bench
225x5
285x8x3

Seated DB Press - 75x10x3
DB Row - 75x10x3
DB Lateral Raise - 25x10x3
LPD - 160x12x4
Rear Delt Fly - 130x10x4

 

[Aleks Sytsevich]

Pause Squat
315x3
405x3
455x2x2

Snatch Grip Deadlift
315x5
405x5x2

Hyper - 45x15x4

 

[Aleks Sytsevich]

Bench
225x5
275x5
325x5x2

Incline DB Press - 75x15x3
DB Skull Crusher - 45x10x3
DB Curl - 45x10x3
LPD - 180x10x3
DB Row - 100x8x3

 

[Aleks Sytsevich]

Squat
315x5
405x3
440x4x5

Snatch Grip Deadlift, Double Pause at Knee
275x4x4

 

[Aleks Sytsevich]

Spoto Press
225x5
275x4
295x4x4

Seated DB Press - 70x8x4
LPD - 180x12x4
Face Pull - 25x20x4
Cable External Rotation - 10x10x4

 

[Aleks Sytsevich]

Paused Squat
315x3
405x3x3

RDL
315x5
405x4x3

Ham Curl - 180x8x5
Standing Calf Raise - 180x12x4

 

[Aleks Sytsevich]

Bench
225x5
285x5x4

Low Incline DB Press - 75x12x4
DB Curl - 45x15x4
DB Skull Crusher - 45x12x4
Single Arm SCR - 50x12x4
KB Press, Bell Up - 15x10x4

 

[Aleks Sytsevich]

Squat
315x5
405x5
455x3
+belt
495x2x5

Hyper - 15x5