לוג Hertzel Method

W1D2:

SSB squat:
20x8
70x8
85x8
90x8

RDL:
20x10
70x10
90x10
95x10

Leg extensions:
100x12
100x8+2+2 - myoreps match

Single Les calf raise:
20x12,11

Cable rotations:
40x2x10

Started using the RP hypertrophy app.

W1D1:
bench:
20x10
70x2x6
100x3
115x7,6

VTS incline myo reps match:
31x8+3
31x7+2+2

Cable rows myo reps match:
50x6
70x12+3
70x11+2+2

Incline tricep push down:
70x15
75x12

Lying bicep curls:
15x11,9,8

Cable lateral raises:
25x15
30x2x10

W6D4+5:
so yesterday I was at a wedding. I may count that as second cardio session of the week. Had some time today so got the last 2 sessions done in a row:

Jefferson curls:
20x8
50x8
55x8
60x8

SSB squat:
20x6
75x6
80x6

Cable rotations:
40x3x10
Super set with one leg calf raises:
15x13,13,11

Medium grip bench:
20x2x10
70x2x6
90x6
95x6

Seal rows:
18x10
48x6
68x5
88x3
98x2x10

Arnold press:
10x12
15x12
20x2x12 - didn’t bother my shoulder when I did Arnold vs regular presses. Will try to get these done in the next block.

Cable curls:
45x15
50x15
55x14

W6D3:
Eliptical 30minutes

W6D2:
Weighted pushups:
BW+20x3x10

Pullups:
Bwx5
BW+10x2x10

Incline cable tricep pushdowns:
65x15
70x12

Seated hammer curls:
15x15
17.5x11,10

W6D1:
RDL:
70x6
80x6

SSB Squat:
20x6
60x6
70x6

Leg curls:
65x12,12,10

Cable crunch:
30x12
45x12
60x12
75x10

W5D6:
Interval run:
400m + 90 sec rest:
Paces:
1:41,1:36,1:43
After 4 rounds I was so exhausted and I just called it.
Now to start a well earned recovery week

W5D5:
Bench:
20x2x10
70x2x5
100x3
110x1
115x8,7,7

Single arm lat pulldown:
70x6
100x8,8,7

Had to cut the workout short here but tbh I've been so exahusted, week 5 was a mistake I really need a deload

W5D4:
Jefferson curls:
20x12
50x12
57.5x12
60x12

SSB Squat:
20x8
70x8
90x8
95x8

VTS SLRDL:
36x5
53.5x10 - did 1 set and erectors were already pretty pumped from jeffersons and squats so skipped second set.

Leg extensions:
75x5
105x12,11,10

W5D3:
DB Bench:
20x10
30x6
35x3
42.5x3x11

Pullups:
BWx5
BW+13.75x10,9,8 - and 3 lengthen patrials per set

Didn't feel too well so will finish the workout tomorrow

Next day update:

DB incline:
20x10
30x5
36x3x10

Single arm cable row:
70x6
100x12,11,10

Lying DB curls:
17.5x10,8,7
Super set with smith JM press:
57.5x12,10F,8