The Hell in Me

[Aleks Sytsevich]

Squat
315x5
405x5x5

Ham
90x15x6

Quad
220x10x3
145x10x3

Treadmill
55min @2.5mph 2.5% incline

got caught up wanting to finish Loki on the treadmill.

 

[Aleks Sytsevich]

Bench
225x5

Close Grip Bench
275x6x6

Delt Machine
145x10x5

HS Shoulder Press
120x10x5

Single Arm Tricep Kickback
20x20x8

 

[Aleks Sytsevich]

Squat
315x5
405x3
455x2
+belt
505x2x4
-belt
275x10x3

RDL
225x8x3

Ham Curl
90x10x5

Leg Ext
160x10x5

 

[Aleks Sytsevich]

Monday

Bench
315x5x5

LPD
160x10x5

HS Shoulder Press
180x10x3
180x20

Single Arm Cable Pulldown
20x20x10

Treadmill
50 min @2.5mph 3%



Tuesday

Squat
405x5x5

Ham
80x15x6

Quad
90x10x6

Abs
100x25x5

Cycle
20s hard/10s recover x 4
10m free ride
15s hard/15s recover x2


Wednesday

Bench
275x6x6

LPD
145x10x10




Tonight

Squat
425x4x4
275x10x3

Ham
100x10x5
100x20

Treadmill
15min @2.5mph/3.5% incline

 

[Aleks Sytsevich]

Bench
225x5
275x6x6

LPD
145x10x6

PCC
125x10x5

Single Arm Cable Pressdown
20x20x6

Treadmill
10min @2.5mph 3% incline

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x5x3

Shrug
315x10
405x10x3

Ham
90x10x5

Quad
140x10x8

Treadmill
30 min @2.5mph/6% incline

 

[Aleks Sytsevich]

Bench
225x5
275x3
315x5x3

HS Shoulder Press
280x10x3
200x10x3

DB Side Lateral Raise
15x20x5

 

[Aleks Sytsevich]

Last night

Ham
90x10x10

Hip Abduction
160x10x6

Squat
315x5
365x5
405x5
455x2
+belt
505x3x3
-belt
275x10x3


Today

Bench
225x5
275x6x6

LPD
145x10x6

LPO
60x10x5

Reverse Delt
110x10x6

PCC
125x10x5

Treadmill
20min @2.5mph/5% incline

 

[Aleks Sytsevich]

Last night

Cycle
30 min @moderate to heavy intensity


Tonight

Squat
315x5
405x5x3

Hip Abduction
170x12x6

Ham
100x10x6

Quad
160x10x6

Treadmill
10 min @2.5mph 4% incline

 

[Aleks Sytsevich]

Bench
225x5
275x3
315x5x5

HS Shoulder Press
240x10x2
200x10x2

Single Arm Press Down
17.5x20x8

 

[Aleks Sytsevich]

Last Night
Cycle 20min moderate intensity


Tonight

Squat
315x5
405x3
455x2
+belt
495x3
525x3x3

Bench
225x5
275x3
325x3x2

Deadlift
315x1
405x1
495x1
+belt
585x1x2

Fuck deadlifts.

 

[Aleks Sytsevich]

Bench
225x5
275x6x6

CG LPD
145x10x6

NG SCR
145x10x6

PCC
125x10x6

 

[Aleks Sytsevich]

SCR
120x10x6

Squat
315x5
405x5
455x3
+belt
495x3x5

Quad
160x10x6

Abductors
200x10x4
200x20

 

[Aleks Sytsevich]

Last Night

Bench
225x5
275x5
330x5x3
225x15x2

HS Shoulder Press
200x10x5

Single Arm Tricep Pressdown
20x20x10



Tonight

Deadlift
315x5
405x5x3

Abductor
145x20x6

 

[Aleks Sytsevich]

Last Night

Squat
315x5
365x5
405x3
430x6x4

Bulgarian Split Squat
20kg x8x4

Laying Ham Curl (3 ct eccentric)
90x8x4

Standing Single Leg Calf Raise
12x3

Treadmill
20min @2.5mph 4% incline

Today

Bench
225x5
285x6x4

LPD
140x8x4

Seated DB Press
45x10x4

Single Arm DB Row
80x10x4

T3 Raise
10x10x3

Cable External Rotation
15x10x3

Discovered that my shoulders don’t move particularly well in upward rotation, and that my arms really don’t really reach full extension either.

 

[Aleks Sytsevich]

Squat
315x6
405x3
+belt
430x6x4

Bulgarian SS/ Ham curl (3 s neg) superset
40x8x4
125x8x4

Standing single leg calf raise
12x3

Treadmill
15 min @2.5mph 4% incline

 

[Aleks Sytsevich]

Bench
225x6
285x6x4

LPD
140x8x4

DB Seated Press
45x10x4

DB Row
80x10x4

T3 Raise
10x10x3

Cable Ext Rotation
15x10x3

 

[Aleks Sytsevich]

Snatch Grip Deadlift from a slight deficit
285x6x10

Seated Calf Raise
90x15x3

 

[Aleks Sytsevich]

Paused “High Bar” Squat
315x5
360x3x3

Leg Press
450x12x3

Leg Ext
145x12x3

Treadmill
15min @2.5mph 5% incline
15 min @3.2mph

 

[Aleks Sytsevich]

Incline Bench
185x6
220x6x4

LPD
140x8x4

Seated Cable Row Pronated Grip
100x12x4

DB Bench
80x8x4

Tricep Rope Press Down
30x12x3

DB Curl
30x12x3

Seated Face Pull
30x12x3