Goals & Gains The Hell in Me

[Aleks Sytsevich]

Bench, 3ct pause
225x5
275x3
315x3
350x2x4

Pause DB Bench - 100x10x3
LPD - 140x12x3
External Rotation - 10x10x4

 

[Aleks Sytsevich]

Deadlift
315x5
405x3
495x2x2

Bench
225x5
275x5
315x4
365x2x2
315x4x2

High Incline DB Press - 75x12x3
DB Curl - 35x15x3
DB Skull Crusher - 35x15x3
Single Arm SCR - 80x10x3
Face Pull - 42.5x15x3
Cable External Rotation - 10x10x3

 

[Aleks Sytsevich]

Squat
315x5
405x3
455x2
+belt
495x2
545x2x2

RDL Paused at Bottom
315x5
365x3x3

 

[Aleks Sytsevich]

Bench w/ 3ct top
225x5
275x5
315x3
365x1x3

DB Bench - 100x10x2
LPD - 145x15x2
T Bar Row - 90x12x2
Cable Ext Rotation - 10x10x2

Treadmill - 30 min@3mph

Also did 5k everyday since last post.

 

[Aleks Sytsevich]

Deadlift
315x3
405x3
+belt
495x1
585x2 +20lb PB
605x1 +5lb PB

RDL - 225x10x2

 

[Poon Goon]

585x2 +20lb PB
605x1 +5lb PB

Shit yeah man!

 

[rikwebb]

Deadlift
315x3
405x3
+belt
495x1
585x2 +20lb PB
605x1 +5lb PB

RDL - 225x10x2

Hell yeah! Congrats on the PR's mate

 

[KnightTemplar]

Deadlift
315x3
405x3
+belt
495x1
585x2 +20lb PB
605x1 +5lb PB

RDL - 225x10x2

 

[Aleks Sytsevich]

Thanks fellas. I think that 600 stood for like 7 or 8 years.

Still don’t like deadlifting.

Edit *
9.5 years lol

 

[Aleks Sytsevich]

Bench
225x5
275x3
315x3
345x2
360x3 +5lb PB

Seated DB Press - 75x10x2
DB Curl - 45x10x2
DB Skull Crusher - 45x10x2
Seated Cable Row - 145x15x2
Face Pull - 45x15x4

Treadmill - 30 min @3mph 4% incline

 

[Aleks Sytsevich]

Squat
315x5
405x3
455x2
+belt
495x3x3

Hyper - 15x4

 

[Aleks Sytsevich]

Quick hotel workout

Treadmill
10min @3.9kph
10min @5kph
10min @3.9kph

That middle 10 felt like 100.

 

[Aleks Sytsevich]

Bench w/ 3ct pause
225x5
275x3
315x3
350x3x2

Seated DB Press - 70x10x3
LPD - 145x15x3
SCR - 145x12x3
Cable External Rotation - 15x10x4

Treadmill
2min @5mph, 2min @2mph x 10

 

[Aleks Sytsevich]

Deadlift
315x5
405x3x3

Leg Press - 360x15x4
Ham Curl - 200x10x4

 

[Aleks Sytsevich]

Bench
225x5
315x5
335x3x6

DB Bench - 90x12x4
DB Curl - 45x12x4
DB Skull Crusher - 45x10x4
LPD - 145x12x4

Treadmill
2min @5mph, 2min @2mph x5

 

[Aleks Sytsevich]

Squat
315x5
405x3
455x2
+belt
495x3x3

Treadmill
2min @5mph, 2min @3mph x5
10min @3mph

 

[Aleks Sytsevich]

Bench w/ 3 Ct Pause
225x5
275x5
315x3
365x1x8

Low Angle DB Press - 75x12x4
LPD - 140x15x4
SCR - 140x10x4

 

[Aleks Sytsevich]

Deadlift
315x5
425x3x4

Leg Press - 360x15x4
Leg Ext - 120x12x4

Treadmill - 20min @ 4.5mph

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x3
365x2
345x3x3

DB Bench - 95x12x3
DB Curl - 40x12x4
DB Skull Crusher - 40x10x3
LPD - 140x15x3

Treadmill - 20 min @4.5mph

 

[Aleks Sytsevich]

Squat
315x4
405x3
455x2
+belt
495x2
565x2

Hyper - 15x4