לוג Hertzel Method

W5D4:
Slump 4x12

SSB SQ:
20x10
50x10
70x10
90x10

SSB GM:
20x10
40x10
50x10

Leg extensions:
50x15
add red band:
50x15
60x15
70x12
80x10 - used the band to help balance the strength curve. It added 2kg felt load at the beginning and 9kg in the end.

Lying leg curls:
20x12
15x2x15

W5D3:
Box jump 4x10
Tempo run: 3.72km@20min

W5D2:
Seal rows:
18x10
48x10
58x10
63x10
68x10
73x9
78x6

Chinups:
BWx10
BW+5x10
BW+10x9
BW+15x7

Will take a recovery “week” - (5 days)
W5D1:
DB bench:
20x10
25x10
30x10
35x10
40x8
45x4

VTS incline:
16x10
23.5x10
26x10
28.5x10
31x7
33.5x5

W4D10:
Long day at work and didn't feel the best so wanted to take it easy today.
Slump 4x12
Jefferson curls:
20x10
50x10
70x10
80x2x10
82.5x10

SSB Squat:
20x10
50x10
70x10
82.5x3x10

W4D9:
Seated face pulls:
45x5x12

Cable lateral raises:
20x4x10

Bayesian curls:
25x5x12
Super set with tricep push downs:
70x5x12

W4D8:
Box jump 4x10
Progression run:
1.55km@10min
1.36km@8min
1.1km@6min
0.4km@2min

Felt decent, half way through the chatGPT running program.

W4D7:
Chin-ups:
BWx4
BWx5x10

One arm cable rows:
65x10
60x10
55x10
50x5x10 - all sets in a row. Felt good

W4D6:
DB incline:
20x10
25x10
30x5x10

Seated cable flys myo reps:
30x12+5+3
30x12+4+2+2
30x11+4+3+2

SSB GM:
20x10
40x10
45x10
47.5x10
50x10

W4D5:
Slump 4x12

Jefferson curls:
20x10
50x10
70x10
80x2x10

Belt squat:
45x10
75x10
100x10
110x10
115x10
120x10
125x10+5+3+2 - myo reps. Pump was insane

Had to cut the workout short. Might get the rest done tomorrow after chest.