לוג Hertzel Method

W4D1:
Jefferson curls:
20x12
40x12
55x12 - was supposed to go to 60 after this but back felt questionable so didn't want to push.

Belt squat:
45x10
95x5
125x3
145x10
155x8

VTS SLRDL:
16x8
46x2x10

Single leg leg extensions:
70x6
100x10,9

Stopped the workout. Might complete it tomorrow

W3D6:
Box jump 4x10
Interval run 5x400m and 1:30 rest.
times: 1:40, 1:39, 1:47, 1:43, 1:44

W3D5:
Smith bench:
45x10
75x5
95x3
105x2
115x3x6 - better than last week.
Single arm lat pulldown:
85x10,9,9
Super set with DB incline:
32.5x3x11

DB seal rows:
45x3x11
Super set with single arm tricep pushdown:
30x9F,7F

W3D4:
Smith RDL:
45x10
75x10
85x10

SSB squat:
20x8
50x8
70x8
80x8
87.5x8

Leg curls:
30x3x10
Super set with db preacher curls:
17.5x9,8,7

Single leg calf raise:
BWx15,15,14
Super set with cable wood chips 60x3x10

W3D3:

DB bench:
20x10
30x5
35x3
40x3x9

Seal rows:
18x10
48x8
68x5
88x1
90.5x11,10,10

VTS incline:
16x6
33.5x8,8,7

Pull-ups:
BW+8.75x8,6,6, and did 3-4 partials in each set
Super set with DB skull crushers:
16x13,10

Lateral raise 3x10

W3D2:
Elliptical - 4.32km@60 min
Don't really know what the distance really means here, but I'll use it to track my progress when I replace my run with elliptical.

W3D1:

Jefferson curls:
20x12
40x12
50x12
55x12

Belt squat:
45x10
95x5
125x3
140x10
150x8

VTS SLRDL:
26x5
46x2x10

Leg extensions:
95x10,9,10

Super set with lying DB curls:
16x9,8,8

Assisted standing ab wheel:
60x10
50x8

Supet set with single leg calf raises:
BWx15,15,13

W2D6:
Smith BP:
45x10
75x6
95x3
105x2
115x3x6

Single arm lat pulldown:
85x3x9
super set with DB incline:
31x11,10,10

DB seal rows:
42.5x12,11,10

Single arm tricep pushdown:
30x8F,7F

W2D5:
Box jump 4x10
Interval run:
400m+1.5min walk - 5 sets.
Paces:
1:44,1:48,1:48,1:45,1:45

W2D4:
Smith RDL:
45x10
70x10
80x10

SSB Squat:
20x10
50x10
75x8
85x8

Single leg leg curls:
30x3x8

Super set with DB Preacher curls:
16x12,10

Cable woodchops:
55x2x12