לוג Hertzel Method

W4D6:

Bench:
20x2x10
70x2x6
100x3
112.5x3x8

Single arm lat pulldowns:
60x6
95x8,9,8
Super set with VTS incline:
36x6,7,8

Continued in the evening:
Seal rows:
18x10
48x8
68x5
88x3
100.5x3x9

Single arm tricep push down:
35x10F,10F,9F
Super set with DB preacher curls:
18.5x8,7F,6F

W4D5:

Eliptical 50min

W4D4:
Jefferson curls:
20x12
50x12
57.5x12
60x12

SSB Squat:
20x8
70x8
90x8
92.5x8

VTS SLRDL:
16x6
41x6
51x2x10 - getting hard

Had to go, will hopefully finish the workout tomorrow

19/05 update:
Leg extensions:
60x10
80x6
100x3x12
Super set with single leg calf raise:
15x15,15,13

Cable leaning rotations:
40x3x10
leaning cable lateral raises:
30x13,12,11F

W4D3:
DB bench:
20x10
30x6
35x3
42.5x10,10,9
Super set with pull-ups:
BW+12.5x10,9,7 - each set with 3 lengthen partials

DB incline:
36x9,9,8

One arm cable rows:
95x3x12

Smith JM press:
57.5x13,11,8
Super set with lying DB curls;
17.5x10F,8,7

W4D2:

Box jump 4x10
interval run 400m x5, 90 sec rest.
Paces: 1:39,1:41,1:39,1:38,1:34

W4D1:
RDL:
20x10
70x10
85x10
95x2x10 - felt decent.

Belt squat:
45x10
95x6
125x3
150x8
157.5x8
165x8 - fucking easy. If it keeps feeling this easy I'll go for 175 next week.

Leg curls:
75x10,10,9

Assisted standing Ab Wheel:
35x3x10-
Super set with single leg calf raises:
15x15,15,13

W3D5:
Bench:
20x2x10
70x2x5
100x3
110x7,7,8

Single arm lat pulldown:
60x6
95x3x8
Super set with VTS Incline:
36x3x6

Seal rows:
48x5
68x5
88x3
98x3x8

Single arm tricep pushdowns:
30x16F,15F,14F - finally got a replacement part I needed for my cable stack. I think it made it smoother in lighter weights as well and this could very well be the reason why I was suddenly able to get 4-6 more reps then last week
Super set with DB preacher curls:
18.5x8,7,6

W3D4:
Jefferson curls:
20x12
55x12
57.5x12

SSB Squat:
20x8
70x8
85x8
90x8

VTS SLRDL:
26x6
46x2x10 - was supposed to be 51 but fucked up the math
Leg extension:
On the first set the cable snapped so I cut the workout there when the noise woke my boy up.

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.