לוג Hertzel Method

Went on holiday to amsterdam. Got a run in.
W3D3:
Box jump 4x10
Run - 6.43km@45min - nice and easy run through Vondelpark

W3D2:
DB Bench:
20x10
30x6
35x3
41x11,11,10
Super set with pullups:
BWx5
BW+11.25x10,9,8 - all sets 3 lengthen partials in the end
DB Inline:
35x10,9,9
Super set with one arm cable rows:
90x3x12
Smith JM Press:
57.5x11F
Super set with lying DB curls:
17.5x9

Stopped after first set because I was just too drained at this point and called it a day.

W3D1:
RDL:
20x10
70x8
80x10
90x2x10
Belt squat:
45x10
95x8
125x3
145x8
150x8
155x8

Leg curls:
70x10,10,9
Super set with single leg calf raise:
12.5x14,13,12

Assisted standing ab wheel:
40x10,10,9 - last set miscounted the reps-

W2D6:
Box jump 4x10
Interval run 5x400m with 90 sec rest.
Pacess:
1:37,1:35,1:39,1:36,1:36

W2D5:
Bench:
20x2x10
70x2x5
100x3
107.5x8,8,9
Pullups:
BW+10x10,9,10 - and 3 lengthen partials each set
Super set with DB incline:
34x11,10,11
This part was done 30.4, continued the next day:
Seal row:
18x10
48x8
68x5
88x2
95.5x3x8
Single arm tricep pushdown:
30x10F,11F,10F
Super set with DB preacher curls:
17.5x8,8F,7F

Leaning cable lateral raise:
25x15,13,12

W2D3+4:
Eliptical 2.69km@40min

RDL:
20x10
50x10
75x10
85x2x10

SSB Squat:
20x10
50x8
80x8
87.5x8

Leg curls:
65x12,10,9

Single leg calf raises:
10x15,15,13

Super set with cable rotations:
35x3x10

W2D2:

DB bench:
20x10
30x6
35x3
40x11,11,10

Single arm lat pulldown:
70x6
85x3x9
Super set with VTS incline:
33.5x8,8,9

Single arm cable rows:
85x3x12

Smith JM press:
45x6
62.5x9,9F,7
Super set with lying DB curls:
16x10,10,9

W2D1:
Jeffrerson curls:
20x12
50x12
55x12

Belt Squat:
45x2x10
95x6
120x3
140x10
145x10
150x10 - felt very light

Single leg leg extensions:
95x12,12,11
Super set with single leg calf raise:
10x15,15,13

Assisted standing ab whleel:
50x10
45x2x10

W1D6:
Did D5 in the afternoon and now D6 in the evening.
Box jump 4x10
Interval run 400mX5 with 90 sec rest.
Interval times:
1:49
1:46
1:50
1:52
1:44

Was so tired but wanted to get the run done tonight, so just let myself slow the pace down a little to get it done

W1D5:

Bench press:
20x2x10
70x2x5
90x3
105x6,7,9 - felt better with every set

Pull-ups:
BW+8,75x10,9,9 - and 3 lengthen partials every set
super set with DB incline:
32.5x11,11,10

Seal rows:
68x5
93x3x8

Single arm tricep push down:
30x9F,8F
Super set with DB preacher curls:
16x11F,9