לוג Hertzel Method

W2D3:
Slump 4x12
Jefferson curls:
20x10
50x10
70x10
72.5x10
75x10 - PR

Box jump 4x10

Run - 1.74@10min

Started a running program ChatGPT wrote me, let’s see where it takes me.

W2D1+2:
Wanted to catch up since I missed a workout and I had a lot of time to train tonight.
DB Bench:
25x10
30x10
35x4x10 - felt easier than last time. Will try to go for 36 next time

VTS Incline:
23.5x2x12
23.5x10+2
23.5x8+2+2 - myo rep match.

Seal rows:
18x10
48x10
62.5x4x10

Iliac lat pulldown drop sets:
60x10+50x10
65x10+55x10 - 2 sets

Awesome session

W1D10:
Had to skip the session yesterday because of work.
Slump 4x12
Jefferson curls:
20x10
50x10
70x2x10
72.5x2x10
Squat:
20x10
50x10
70x10
80x3-4x10

SSB Squat:
70x2x10 - will switch to only this next time, until my shoulder feels better.

VTS SLRDL:
31x2x10
36x2x10

Leg extension:
50x10
Drop sets:
70x10+50x10 - 4 sets

W1D9:

Face pulls:
30x15
40x3x15
45x15

Cable lateral raises:
20x4x10

Seated Bayesian curls:
25x2x10
20x3x15

Super set with tricep push downs:
70x5x10-12

W1D8:
Slump 4x12
Jefferson curls:
20x10
50x10
70x2x10
72.5x10

Elliptical - 30min - wanted to run but it started raining.

W1D7:
Chin-ups:
BWx4
BWx4x10

Single arm cable rows:
60x2x10
drop sets:
60x10+50x10 - 2 sets

W1D6:
Low incline Camberred bar smith machine press:
42.5x10
62.5x10
67.5x10
70x3x10

Seated cable flys drop sets:
30x10+20x10
25x15+15x15 - 2 sets

W1D5:
Slump 4x12
Jefferson curls:
20x10
50x10
70x3x10
Belt squat:
45x10
65x10
85x10
100x3x10 - felt really good. Need to get used to the setup with the VTS but feels great.

SSM GM:
20x10
40x4x10

BSS:
20x4x10

Lying leg curl drop sets:
25x10+15x10
25x6+15x10

Had a long few days so wanted to take it easy today. In the future this should have more volume.

W1D4:
Seated DB OHP:
15x10
10x10
15x10
20x2x10
25x10
20x10
Pressed in a neutral grip to not aggravate my shoulder.
Cable read delt flys:
20x4x10

Lying bicep curls:
10x5x10
super set with katana extensions:
25x5x10

W1D3:
Jefferson curls:
20x10
50x10
70x2x10
Box jump 4x10
Run - 2km@9:11 - I was aiming for 9 minutes but it's the first time I'm running at this kind of pace so I'll take it.