לוג Hertzel Method

Morning BW 86.1
W4D4:
Seated DB OHP:
10x10
15x10
20x10
22.5x4x10

Cable rear delts:
20x4x10

Cable shrugs:
60x12
65x2x12

Lying DB Curls:
10x4x12
super set with katana extensions:
25x4x12

W4D3:
Jefferson curls:
20x10
50x10
70x2x10
Box jump 4x10

Interval runs:
400m x5 - 90 sec rest.
Times were:
1:42,1:47,1:44,1:46,1:41
I should be in pace to get my goal of 5km@25min before my 31st birthday.

W4D1+2:
DB bench:
20x10
30x10
37.5x2x10
38.5x2x10

VTS incline myo reps match:
16x10
26x12
26x9+3
26x8+2+2

Seal rows:
18x10
48x10
63x2x10
65x2x10

Iliac lat pulldowns:
65x10
60x10
55x10
50x5x10 - basically did all 8 sets without rest other than the time the other arm worked. Felt decent and great pump.

Skipped yesterday to spend time with the wife, tomorrow I'll combine days1+2.
W3D10:
Slump 4x12
Jefferson curls:
20x10
50x10
70x10
75x10
77.5x10
80x10 - PR. This was a goal I set when I started physio. Felt great like I had more. Will attempt multiple sets at this weight next week.

SSB Squat:
20x10
50x10
70x10
80x3x10

Hack squat:
65x10
85x3x10

VTS SLRDL:
16x10
36x2x10
41x10
45x10

Leg extension myo reps match:
50x10
60x20
60x16+4
60x14+4+2

Skipped yesterday as well as I didn’t feel good yet.

W3D9:
Seated face pulls:
45x5x10 - switched how I hold the rope and it felt so much better

Cable lateral raises:
20x2x10
15x2x12

Bayesian curls:
25x4x12
Super set with tricep push downs:
70x4x15

Had the flue so took 2 days off from training.
W3D8:
box jump 4x10
Run 2.76km@15min

Still not feeling my best and felt the run in my sinuses but still felt fine.

W3D7:
Chin-ups:
BWx3
BWx5x10

Seated one arm cable rows drop sets:
65x10+55x10
60x12+50x12 - 2 sets

Morning BW 86.6
W3D6:
DB low incline:
20x10
25x10
30x10
32.5x2xx10
30x10 - switched from the cambered bar to be more shoulder friendly. Still felt awesome

Seated cable flys drop sets:
30x12+20x12 - 3 sets - insane pump

W3D5:

Slump 4x12
Jefferson curls:
50x10
70x10
75x3x10

Belt squat:
45x10
75x10
95x10
105x10
110x2x10 - really improved my setup and now it feels really good.

SSB GM:
20x10
45x4x10

Bulgarian split squat drop sets:
20x10+10x10 - 2 sets

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

W3D4:
Seated DB OHP:
10x10
15x10
20x2x10
22.5x3x10

Cable rear delts:
20x4x10

Cable shrugs:
60x3x12

Lying DB curls:
11x4x10
super set with katana tricep extensions:
20x15
25x3x12