לוג Hertzel Method

W5D2:
Jefferson curls:
20x2x10
25x2x10
Slump 4x12
Front step down 4x8
Tandem walk 4x15
Squat:
20x10
40x2x10
60x2x10
45 degree incline VTS:
16x10
21x10
24x10
25x10
Cable rows:
40x10
50x10
60x2x10
70x10 - connected the stacks and it felt alright.
Good morning 23x2x10

W5D1:
Jefferson curls
10x10
20x10
25x2x10
Slump 4x12
Front step down 4x8
Tandem walk 4x15
Squat:
20x10
30x10
40x10
50x10
55x10
Bench:
20x10
40x10
60x10
80x10
85x2x10
GM:
20x10
22.5x10
Lat pulldown:
35x10
55x10
65x10
myo reps - 75x10+5+3+3+2+2

W4D3:
Jefferson curls:
15x10
20x10
25x2x10
Front step down 4x8
Tandem walk 4x15
Slump 4x12
DB squat 30x4x10
Machine chest press:
77x2x10
myo reps - 86x10+5+2+2+1
Super set with Lat pulldowns:
68x2x10
myo reps - 77x8+4+2+2+2
DB GM 20x2x10

W4D2:
Jefferson curls:
10x10
15x10
20x10
25x10

Slump 4x12
front step down 4x8
Tandem walk 4x15
DB squat 30x4x10
Machine chest press:
77x2x10
drop set 86x10+68x8+41x8
Super set with lat pulldowns:
68x2x10
Drop set 77x10+50x8+32x8
DB good morning 25x10,8

W4D1:
On vacation for the coming week with a crappy hotel gym
Jefferson curls:
6x10
10x2x10
15x10
slump 4x12
DB squat:
20x10
30x3x10 - no smith barbell or plates, only got Dabs up to 15 so that’s what it’s gonna be for this week.
Lat Pulldown:
68x3x10
Super set with machine chest press 68x3x10
DB good morning 20x2x10
Front step down 4x8
Tandem walk 4x15

W3D3:
Jefferson curls 10x4-5x10
Slump 4x12
Front step down 4x8
Tandem walk 4x15
Squat:
20x10
30x10
40x10
45x10
VTS bench:
16x10
26x10
27.25x10
28.5x10
29.75x10
Iliac lat pulldown 60x4x10

W3D2:
Jefferson curls:
5x2x10
10x2x10
Slumps 4x12
Forward step down 4x8
Tandem walk 4x15
Squat:
20x10
30x10
35x10
40x10

Bench:
20x10
50x10
70x10
80x10

Good morning 20x2x10

Iliac lat pulldown:
45x10
60x2x10

W3D1:
Physio session and changed the plan for the next few weeks.
Jefferson curls:
BWx2x10
8x2x10
Slump 4x12
forward step down 4x8
Tandem Walk 4x15
Squat:
20x10
29x10
34x10
38x10
Bench:
They have a very shitty bench where I do the physio
20x10
50x10
72x10
80x10 - shitty bench and all but this still wasn’t as easy as I’d want such a weight to be.
Knee height rack pulls:
20x10
40x10
50x10
60x10

W2D4:
Jefferson curls 5x10
super set with pull-ups:
BWx3
BWx4x7
Broomstick GM 5x10
Plank 4x1min
Cable Pallof press:
35x12
40x2x12
Farmers walk 35x4x20m
Wall sit 4x1min
super set with cable rear delt flys:
15x2x12
And Bayesian curls:
20x2x12
Banded side walk 3x15
Glute bridge 3x12

W2D3:
Had a busy weekend so took an extra day off. Got a Physio session on Thursday so the days wouldn’t align anyway.
Jefferson curls 5x10
Broomstick GM 5x10
Plank 4x1min
Super set with 45 degree incline VTS press:
16x10
21x3x10
Cable pallof press 35x3x12
Cable flys:
20x2x15
Wall sits 4x1min
Super set with VTS JM press:
14x2x10
16x10
Banded side walk 3x15
Glute bridge 3x12