לוג Hertzel Method

W1D2:
Box jump 4x10
Run 6.44KM@40min

W1D1:
Jefferson curls:
20x12
45x12
50x12

Belt squat:
45x10
95x6
115x3
135x10
140x10
145x10

VTS SLRDL:
16x8
46x2x10
Super set with single leg calf raise:
7.5x15,15,13

Had to skip leg extension and ab wheel. Will try to do them tomorrow

Walked 16k steps yesterday so this "counts" as my second recovery aerobic work.
W5D5:
VTS incline:
16x10
30x3x10

Wide grip pullups:
BWx2x9
Super set with cable dips:
45x15
55x7 - felt off

Camber bar french press:
18x10
38x12
40.5x12
Super set with seated Bayesian curls:
30x2x10

W5D3+4:
HB Squat:
20x8
60x8
70x8

Jefferson curls:
20x10
50x2x10

Leg extensions:
95x3x10
Super set with single leg calf raises:
7.5x15,14,13

Eliptical - 2.75km@40min

W5D2:

Bench:
20x2x10
70x5
90x3
100x5
105x5
107.5x5

Seal rows:
18x10
48x8
68x5
88x3x11
Super set with deficit pushups:
BW+20x3x10

Seated db curls:
16x12,10
Super set with tricep pushdowns:
60x15
70x12

W5D1:
Recovery week.
RDL:
20x8
50x8
70x8
80x8

SSB Squat:
20x8
50x8
75x8
80x8

Leg curls:
50x8
60x2x8
Super set with assisted standing ab wheel:
50x2x10

W4D5+6:

Smith bench:
45x10
75x5
95x3
107.5x2
117.5x3x6

Single arm lat pulldown:
60x8
90x3x8
Super set with DB incline:
33.5x3x10

DB seal rows:
46x2x10
Super set with single arm tricep pushdowns:
30x10F,8F

Took a few hours brake.
Box jump 4x10
Interval run- 5*400m+1:30 min walk
Splits:
1:39, 1:32, 1:34, 1:37, 1:40

W4D4:
Smith RDL:
45x10
80x10
90x10

SSB Squat:
20x10
50x8
70x8
80x8
90x8

Leg curls:
50x12
55x11
60x8 - found a hack to do 2 legs together. felt good
Super set with calf raise:
5x15,15,13

DB Preacher curls:
17.5x9F,7F,5F - sets 2,3 were done together.

Assisted ab wheel:
50x2x10

W4D3:
DB Bench:
20x10
30x5
35x3
40x3x10
Super set with seal rows:
18x10
48x6
68x3
83x1
93x11,10,10

VTS incline:
16x6
36x3x6

Pullups:
BW+10x8,7,6, and 3 partials in the end of each set.
Super set with single leg calf raise:
15x15,13,12

DB skull crushers:
17.5x12F,10F
Super set with lying DB curls:
16x2x9
Leaning cable lateral raises:
20x3x10

W4D2:
Box jump 4x10
Run:
6.63km@40min, Average HR 148