The Hell in Me

[Aleks Sytsevich]

Last night

Bench
225x5
275x6x6

HS Front Pull
200x10x10

HS MTS Row
160x10x10

Stairmaster
20 min /54 floors

 

[Aleks Sytsevich]

This evening

Squat
315x5
365x5
405x3
455x2
+belt
505x3x3
-belt
275x10x3

Had to use bumper plates tonight, the bar was quite bouncy as a result in the top sets.

 

[Aleks Sytsevich]

Bench
225x5
275x3
315x2
340x3x3
275x5x2

HS Shoulder Press
200x10x2
240x10x2

HS Delt Machine
140x10x3

Stairmaster
60 floors/ 19 minutes

 

[Aleks Sytsevich]

Ham Curl
160x12x5

Squat
315x5
365x5
405x5x5

Stairmaster
10 min /27 floors

Treadmill
20 min @3.4mph

 

[Aleks Sytsevich]

Last Night

Bench
225x5
275x6x6

Machine Shoulder Press
200x10x5

Machine Delt Raise
145x10x5

Treadmill
10 min @3.4mph


Tonight

Squat
315x5
365x3
405x3
455x2
+belt
505x3x3
-belt
275x10x3

Ab Machine
100x20x3

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x5x3

Super Set
DB Press 45x10x5
Delt Machine 125x10x5

HS Shoulder Press
200x10x5

The pump was already real when I walked the DBs back.

 

[Aleks Sytsevich]

Squat
315x5
365x3
405x3
455x3
+belt
495x3
530x2x2
-belt
225x12x4

Treadmill
20 min @3mph

 

[Aleks Sytsevich]

Bench
225x5
275x6x6

Lat Pull Down
160x12x5

Cable Curl
130x10x5

Rope Press Down
120x10x5

Treadmill
20 min @3mph 4% incline

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x5x3

Shrug
315x10x3

Oblique Machine
160x20x6

 

[Aleks Sytsevich]

Last Night

Bench
225x5
275x5
315x3
345x3x3
225x10x3

DB Side Delt
22.5x15x5

HS Shoulder Press
220x10x5

treadmill
45min @3mph

Today

Squat
315x5
365x5
405x3
455x2
+belt
505x3x3

V Squat
275x10x5

HS HamCurl
110x12x5

HS Ab Machine
100x20x

Treadmill
30 min @3mph 6% incline

 

[Aleks Sytsevich]

Bench
225x5
275x6x6

HS High Angle PD
180x12x6

Single Arm Cable Kickback
Rope Handle
30x10x5
No Handle
30x10x5
Probated Handle
30x10x5

Treadmill
45 min @3.4 mph

Cleaned the diet and reviewed the micronutrient intake and made a couple adjustments. Just need to find some more potassium sources that will keep my macros where I want them.

 

[Aleks Sytsevich]

Squat
315x3
365x3
415x5x3

Alternating Ham Curl
100x10x6

HS Ab Machine
100x25x4

The hamstring curl was alternating and continuous. All in all done in about 30 minutes tonight.

 

[Aleks Sytsevich]

Bench
225x5
275x5
325x3x5

LPD
170x10x8

Single Arm Cable Kickback
Pronated Grip 30x10x10
No Handle 30x10x5

 

[Aleks Sytsevich]

Deadlift
315x3
405x5x5

HS Ab Machine
150x15x5

Treadmill
30 min at 3mph 3% incline

 

[Aleks Sytsevich]

Bench
225x5
275x6x6

HS Shoulder Press
240x10x5

HS High Angle PD
180x10x10

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x3
+belt
440x5x4
-belt
275x10x3

HS Quad Ext
100x10x5

HS Ham Curl
100x12x6

Treadmill
20min @3mph 4%incline

 

[Aleks Sytsevich]

Bench
225x5
275x5
330x3x5

Single Arm Cable Kick Back
Pronated Grip
20x10x10

Cross Body Cable Press Down
20x10x10

DB Side Lateral Raise
22.5x10x8

LPD
140x10x5

Treadmill
45 min @3mph 3% incline

 

[Aleks Sytsevich]

Last Night

Squat
315x5
365x5
415x5x5

RDL
225x10x5


Tonight

Bench
225x5
275x5
315x5x5

HS Iso Incline Press
180x10x5

PCC
145x12x3 narrow
110x10x3 wide

Single Arm Kick Back
20x10x5

Rope Pushdown
40x25x5

 

[Aleks Sytsevich]

HS MTS PD
200x5x5

HS Ham Curl
50x15x5

Squat
315x5
365x5
405x3
+belt
455x2
495x3x3
- belt
275x10x3

Press
135x5
185x3
135x10x3

Treadmill
20 min @3mph 4%incline

 

[Aleks Sytsevich]

Bench
225x5
275x3
315×3
335×3×5
225×10×3

HS shoulder press
240×10×5

Single arm kickback
30×10×5
Crossbody press down
30×10×5
Overhead tricep extension
30×10×5

Cable Curl
60×10×5