לוג Hertzel Method

W2D2:
Warm up
Squat:
70x5
120x5
140x1
150x2x5
Tempo squat:
135x2x4
Leg extension:
81x2x12
76.5x12
Tempo RDL:
70x8
80x8
85x8
Single leg glute bridge:
25x3x10
Ab wheel 4x10

W2D1:
Warm up
Bench:
60x2x5
100x3
115x1
125x3x3
130x2x3 - felt much stronger than last week
TnG:
115x2x8
112.5x8
Stability rows:
40x3x10
Chinups:
4x8
Rear delt machine row:
100x3x8
Cable JM press:
63x5x15
Incline curls:
12x15
12x12
12x9
9x2x12

W1D3:
Warm up
Deadlift:
70x5
120x5
150x5
160x2x5
Leg curls:
58.5x8
63x2x8
DB Incline:
27x8
32x2x8
Cable front raises:
18x8
20x2x8
Single leg glute bridge:
20x3x12
Hammer curls:
14x4x12
super set with overhead tricep extension:
58.5x4x12

W1D2:
Warm up
Bench:
70x2x5
100x3
110x1
122.5x4x3
125x3
TnG bench:
107.5x8
110x2x8
Chinups 3x8
Rear delt cable row 3x8
Triceps 5x12
Biceps 5x12

W1D1?:
The goal is to preserve mass and strength the best I can while on reserved duty.
Warm up
Squat:
60x5
100x5
140x3
Switched to HB to go safer on my hammies
100x3
140x5
150x5
LB high box squat:
160x3
180x2
190x4
200x4
Leg extension 2x12
Chin-ups 3x8
DB lateral raises:
10x3x12
Super set with leg raises 2x10

Home for the first time since the war began. Got to grab a workout in my beloved home gym 🥰
Warm up
Deadlift:
70x2x10 - back isn’t ready for this after sleeping on an uneven slope out there. Called it here
Bench:
70x2x5
100x3
120x1
130x1
132.5x1
137.5x1
115x4x5
Cable seated shoulder press:
27x10
36x3x8
Single arm cable rows with red band:
90x10
81x3x10
Ab wheel 4x10

So I’ve been on reserved duty since the war started. Wanted to update what I’ve done since.
In the first few days I did 2 TRX sessions and then had 4 days I couldn’t train in.
Then I brought my dumbbells out with me. Had a week where I did 2-3 sessions with them. Did floor press more like power flys, db rows and depending on how exhausted I was did some lateral raises and arms.
Got to go home and did a leg session on 19/10:
High box squat:
60x5
100x5
140x5
172.5x6
192.5x6
197.5x10
Leg extension 4x10
Leg curls 4x10
Good girl machine 3x10
Hack squat 3x10 - really killed my quads.

Then had 3 more days with no training, brought my DBs back and on 23/10 did:
Floor power flys:
27x10
36x3x10
DB bent over rows:
34x4x10
Lateral raises:
9x10
11.5x10
Curls:
2 drop sets
Skull crushers:
2 drop sets

Today went to icon fitness nearby and did this session:
Box squat (slightly lower than last week):
60x5
100x5
140x5
160x3
180x2x6
Leg curls 3x10
Seated chest press:
40x10
80x4x10
Lateral raises:
10x3x10
Preacher curls:
40x30x2x10
Triceps 4x10

Sad day. For obvious reason didn’t really have my head in the game today.
W13D4:
Warm up
Rack pulls above the knee:
70x10
120x5
150x3
170x10
190x10
210x10
225x10
Tempo 1-1-2 high box squat:
70x5
120x5
150x3
170x3x5
Single leg box step ups 3x10
Staggered RDL above the knee 20x3x10
Calves:
72x12
69.5x12
67x12
62x12
Alarm during that set. Came back after to finish
Woodchops:
40.5x3x12

W13D3:
Larsen press:
70x2x5
100x8
107.5x6
112.5x5
115x4 - 2 min rest
Seated DB lateral raises:
12x10,8,6
Prone Y raises:
5x10
6x8
7x6
High cable rows:
50x12
60x10
70x8
Chest supported rows:
120x12,10,8
Single hand cable rows:
50x12
60x8
70x6
Preacher EZ bar curl drop sets:
27.5+17.5+10x12,10,8

W13D2:
High box squat (48cm):
70x5
100x5
130x3
150x2
170x6
185x5
195x4 - nice and light.
Rack pulls above the knee:
70x5
120x5
170x3
200x3 - did without chalk or straps, went to get straps and immediately did the set again with them
200x6
210x5
220x4
Single leg glute bridge 3x12
Leg extension with band:
67.5x12
76.5x2x12 - really nice quad pump
Goblet side quarter squat:
10x3x12
Pallof press:
40.5x3x12
skipped abs