לוג Hertzel Method

W1D3:
Close grip camberred bar bench:
20x10
50x10
70x10
80x2x10
75x10

Chin ups BWx5x8

High incline VTS press:
16x10
Myo reps:
21x10+4+3+3+2+2+2

Super rom lateral raises myo reps:
10x10+3+2
Lying rear felt raise:
10x10+5
Bayesian curls:
25x10+3+2
Overhead katana extension:
25x1x10

W1D2:
Slump 4x12
Jefferson curls:
20x10
40x10
55x10
60x10
Box jump 4x10
Run - 2km@14min

Squat:
20x10
50x10
72.5x3x10
VTS Single leg RDL:
15x10
18.5x10
21x10
26x10
30x10 - felt really good. Got a little single leg instability but the VTS allows enough stability to feel the muscle working. Will definitely keep these in the rotation.

Bulgarian Split Squat:
10x2x10
15x10

Seated Leg curls:
40x10
Drop set:
50x10+40x10+30x10

W1D1:
Slump 4x12
Jefferson curls:
20x10
40x10
55x10
57.5x10
60x10
Box jump 4x10
Run - [email protected]

Bench:
20x10
50x10
70x10
90x10
100x10
Drop set:
110x7+90x5+70x6

Cambererd bar incline smith press:
42.5x10
50x2x10
Drop set:
50x10+42.5x8

Seated cable rows:
50x10
60x5x10

W0D2:
Slump 4x12

Jefferson curls:
20x10
30x10
40x10
50x10
55x10

Box jump 4x10

Run 1.57km@10min

Squat:
20x10
50x10
70x3x10

Good morning:
35x10
37.5x2x10

Went on holiday and didn’t get the chance to work out there. Taking the next couple of days as “week 0” again and then starting a block again.

W0D1:
Bench:
20x10
50x10
70x10
90x10
95x2x10

Incline cambered bar smith press:
42.5x10
Myo reps:
52.5x9+3
52.5x8+2+2
Lat pulldowns:
50x10
65x3x10

Full rom DB lateral raise: 10x1x10

Lying rear delt raise 10x2x10

Basiyan curls:
drop set:
20x10+15x10+10x10

Katana overhead tricep extensions:
Drop set:
20x10+15x10+10x10 - these felt really good on the elbow and a great pump. I’ll be keeping these.

W2D1:
Feeling a little better today.
Bench:
20x10
50x10
70x10
90x10
97.5x10
100x2x10

Incline Camberred bar smith machine press:
42.5x10
52.5x2x10
52.5x10F

Seated rows:
50x10
60x3x10
myo reps:
60x10+4+3+2+2+2

Iliac lat pulldown:
60x3x10

Box jump 4x10
Run - 1.21km@7min

Wasn’t sure if I was gonna run today or not so ended up doing it in the end of the workout. Also didn’t look at my watch to track speed and “naturally” I ran slightly faster which is cool?

Didn't have the time to workout yesterday so did physio + run:
Slump 4x12
Jefferson curls:
30x10
40x10
50x10
55x2x10
Box jump 4x10
Run - 6 minutes.

Was planning on doing upper session today but I've been sick since last night so taking it easy.

W1D4:
Woke up at 4am from the baby, couldn't go back to sleep so wanted to workout before he woke up.
Slump 4x12
Jefferson curls:
20x10
30x10
35x10
40x10
45x10
Box jump 4x10
Squat:
20x10
50x10
70x10 - baby woke up so continued at night:
20x10
50x10
70x10
80x3x10
Bulgarian split squat:
10x2x10
10x10+10x10 - did 2 sets back to back no rest
Good morning:
37.5x3x10
Cable leg curls:
40x10
50x2x10

W1D3:
Camberred bar close grip bench:
18x10
48x10
68x10
73x10
78x10
83x10+2 - wanted to go for myo reps but felt too much
Chinups:
BWx2x8
Myo reps:
BWx8+3+2

High incline (60 degree) DB press:
20x10
25x10
Drop set:
25x10+20x5+15x5

Baby woke up from nap early. Continued later at night:
Chest supported DB rows:
25x10
30x10
35x10
Myo reps:
37.5x10+4+3
Cable lateral raises:
15x10
20x10
Myo reps:
20x10+4+3+3
Cable rear delts:
15x2x10
Myo reps:
15x10+4+3+3
Baysyan curls:
20x3x10
Overhead cable tricep extension:
40x3x10

W1D2:
Jefferson curls:
20x10
40x10
50x10
52.5x10
Slump 4x12
Box jump 4x10
Run - 5 min

Squat:
20x10
50x10
70x10
77.5x10
80x2x10
Bulgarian split squat:
5x2x10
7.5x2x10
Good morning:
35x10
37.5x2x10
Seated leg curls:
40x10
45x10
50x10