לוג Hertzel Method

W4D1:
Slump 4x12
Jefferson curls:
20x10
50x10
65x3x10

Squat:
20x10
50x10
70x10
80x3x10

Camberred bar bench press:
48x10
68x10
75x3x10

VTS Single leg RDL:
16x10
31x3x10

Chin-ups Myo rep match:
BWx11
BWx9+2
BWx7+2+2
BWx6+2+2+1

Morning BW 87.7
W3D3.5:
box jump 4x10
Run 2km@10:29

Went out too late and it was starting to get hot so cut it short after 2k.

W3D3:
Slump 4x12
Jefferson curls:
20x10
50x10
65x3x10

Good morning:
37.5x2x10
40x10

Bulgarian split squat:
15x10
Drop set:
17.5x10+10x10 - last time the 4 drops destroyed my legs and glutes for a few days so took it easier.

VTS 30 degree incline:
16x10
26x10
Myo rep match:
30x12
30x9+3
30x7+2+2+1
30x6+2+2+1+1

Seated super ROM lateral raises:
11x3x10+3 - myo reps

Lying rear delt raise:
11x3x10+5 - myo reps

Overhead katana extension:
Drop sets:
25x10+15x10+10x10 - 2 sets

Super set with Baysien curls:
Drop sets:
25x10+15x10+10x10 - 2 sets

W3D2:

Slump 4x12
Jefferson curls:
20x10
50x10
60x10
65x2x10

Hack squat:
45x10
65x10
75x3x10

Bench:
20x10
50x10
70x10
90x5x10

Seal rows:
18x10
48x10
58x10
Drop sets:
58x10+48x10 - 2 sets

Leg extension:
45x10
70x10
Drop sets:
75x10+50x10 - 2 sets

W3D1.5:

Box jump 4x10
Run 4km@25:16min

Yesterday did 35min on the elliptical.

W3D1:
Slump 4x12
Jefferson curls:
20x10
50x10
60x10
62.5x10
65x10

Squat:
20x10
60x10
77.5x3x10

Camberred bar close grip bench:
18x10
48x10
68x10
73x2x10
75.5x10+3+3 - did sort of a technical drop set and myo reps by getting the extra reps wide grip. Didn’t like it

VTS SLRDL:
16x10
31x2-3x10
33.5x10

Chin ups:
Myo rep match:
BWx12
BWx9+2+1
BWx6+2+2+1+1

W2D3:
Delayed by 2 days because I pulled my back doing dumb shit.

Slump 4x12
Jefferson curls:
20x10
40x10
50x10
60x10

Good morning:
20x10
35x2-3x10
37.5x10

VTS incline:
16x10
21x10
26x10
28.5x10
Myo reps:
30x8+2
31x6+2+2

Bulgarian split squat:
10x10
15x10
Drop set:
15x10+10x10+5x10+0x10
When doing unilateral drop/myo reps I alternate sides so I get the benefit of time save but I get more rest per side. So this set was 10 reps each leg with 15s, then take the 10s do each leg etc

Seated full rom lateral raises myo reps:
10x10+3
10x9+2+2

Lying rear delt raise myo reps:
10x2x10+5

Cable Katana extension drop sets:
25x10+15x10+10x10 - 2 sets of these

Super set with Bayesian curls drop sets:
25x10+15x10+10x10 - 2 sets of these

Basically it’s 1 full tricep drop set, go straight to bicep drop set and straight back.

W2D2:
AM session:
Box jump 4x10
Run 3km@15:54min

Going to try getting my aerobic work done in the morning of either the day I lift or the following day. Felt decent today.

PM Session:
Slump 4x12

Jefferson curls:
20x10
50x10
60x2x10
62.5x10

Bench:
50x10
70x10
90x10
97.5x10,10,9

Hack squat:
45x10
55x10
65x10
70x2x10

Seal rows:
38x2x10
58x3x10
Drop set:
58x10+48x10+38x10

Leg extension:
40x10
55x10
65x10
70x10
Drop set:
70x10+50x8+35x8

Seated leg curls:
40x10
50x2x10
Drop set:
50x10+40x10+30x10

W2D1:
Slump 4x12
Jefferson curls:
20x10
50x10
60x2x10
62.5x10

Squat:
20x10
50x10
75x3x10

Close grip Camberred bar bench:
18x10
48x10
68x10
75.5x3x10

VTS Single leg RDL:
16x10
26x10
31x2x10
32.5x10

Chin ups:
BWx3
Myo rep match sets:
BWx12
BWx9+3
BWx8+2+2
BWx6+2+2+1+1

Eliptical 25min

W1D4:
Camberred bar seal rows:
My seal row pad arrived and I had to test it even though it’s leg day.
18x10
38x10
58x3x10 - feels amazing.

Jefferson curls:
20x10
50x10
60x3x10

Hack squat:
45x10
55x2x10
65x10

Good morning:
35x3x10

Leg extension:
25x12
40x12
drop set:
50x15+40x10+30x10+20x10

Night run:
Box jump 4x10
Run 3.5km@20min - honestly felt like I could have gone much more, noob gains are fun
I set a target to get 5km@30min as a baseline of fitness to have and I think I’ll get there very shortly and might have to update my goal 🙃