לוג Hertzel Method

W3D3:
Slump 4x12
Jefferson curls:
20x10
50x2x10

Box jump 4x10
Progression run:
1.54km@10min+1.37km@8min+800m@4min

Progressing well, paces and HR are on the lower end of chatGPT's expectations so I should be on track. Keeping the pace was really hard, I was all over the place with it, which really shows me that if I go on a treadmill I could probably be much better

W3D2:
Seal rows:
48x10
60.5x5x10

Iliac lat pulldowns drop sets:
65x10+55x10 - 3 sets

W3D1:
DB Bench:
20x10
30x10
36x2x10
37.5x2x10

VTS incline:
16x10
26x12
26x9+3
26x8+2+2 - Myo rep match sets.

W2D10:
Slump 4x12

Jefferson curls:
20x10
50x10
72.5x3x10

SSB Squat:
20x10
50x10
70x10
75x2x10

Hack squat:
65x10
75x10
80x10

VTS SLRDL:
16x10
31x10
36x10
37.5x10

Leg extension:
50x10
drop sets:
70x10+50x10 - 3 sets

W2D9:
Facepulls:
35x15
45x4x15

Cable lateral raises:
20x4x10

Bayesian curls:
20x4x15
super set with tricep pushdowns:
70x12
75x3x12

W2D8:
Slump 4x12
Jefferson curls:
20x10
50x10
70x3x10

Interval run:
4x400m with 90sec walk between reps.
Paces were:
1:41,1:45,1:45,1:49

W2D7:

Chinups:
BWx5x10

Seated one arm cable rows drop sets:
65x10+55x10
60x10+50x10 - 2 sets

W2D6:
Camberred Barlow Incline smith machine press:
42.5x10
62.5x2x10
65x3x10

Seated cable flys drop sets:
25x15+15x15 - 3 sets

Eliptical - 20 min. Wanted to do it yesterday but finished the workout too late and I had the spare time this morning to get it done.

W2D5:
Slump 4x12
Jefferson curls:
20x10
50x10
72.5x2-3x10
75x10

Belt squat:
45x10
75x10
100x4-5x10

SSB GM:
20x10
40x10
45x3x10

BSS drop sets:
20x10+10x10 - 3 sets

Lying leg curl drop sets:
25x10+15x10
20x12+10x12 - 2 sets

W2D4:
Seated DB OHP:
10x10
15x10
20x5x10

Cable rear delts:
20x5x10

Cable shrugs:
50x12
60x3x12

Lying DB curls - 10x5x10 - should use 11kg next time.
super set with Katana tricep extensions:
20x15
25x4x12