לוג Hertzel Method

W2D5:
Belt squat:
45x10
95x6
125x3
155x2
175x1
190x6

Myoreps match-no lockout:
150x9+3
150x6+3+2+1 - went slower on the decent in this one

Smith machine calf raise lengthen partials:
95x6
127.5x2x20

Lying leg curls:
70x20,19

Eliptical:
1.72km@25min

W2D4:
Smith machine incline press:
45x10
65x2
67.5x16,16,15

Seal row myoreps match:
18x10
48x6
68x3
88x2
90.5x13
90.5x11+2
90.5x10+2+1
90.5x9+2+2

DB Bench:
40x2x12

continued the following morning:
Preacher curls myoreps match:
15x14
15x12+2
15x11+2+1

Smith machine JM press:
45x6
57.5x20,18

W2D3:
box jump 3x10
Interval run 4x2min with 90 sec rest. Distances:
473,476,454,489m

Chest supported DB lateral raises:
10x3x14
Super set with single leg calf raises:
22.5x2x13

Assisted standing ab wheel:
55x5
35x8

Cable rotations:
50x10

I was really tired trying to get these after running. I’ll do the strength part before intervals next time. Will also do Jefferson curls next workout as I skipped them today.

W2D2:

SSB squat:
20x8
70x8
102.5x8
105x8
107.5x8

RDL:
20x10
70x10
102.5x2x10
107.5x10

So how leg extension myo reps match:
70x8
105x13+2
105x12+3
105x11+2+2

W2D1:

Bench:
20x10
70x2x5
100x3
120x1
120x6,5,6

Pull-ups myoreps match:
BW+12.5x10+2
BW+12.5x9+2+1
BW+12.5x8+2+2

Super set with DB flys:
20x18,16

Arnold press:
20x15,13,13

Lying DB curls:
15x3x13

Cable overhead tricep extensions:
55x2x21

W1D5:

Belt Squat:
45x10
95x6
125x3
155x2
175x1
185x6
No lockout myoreps match:
145x8+4
145x7+3+2

Lying leg curls:
70x2x18

Smith calf raises lengthen partials:
95x6
125x2x20

W1D4:

Smith incline:
45x10
65x2x14

Seal rows:
18x10
48x5
68x3
88x2x13

DB bench:
40x2x11

DB preacher curls myoreps match:
15x12
15x10+2
15x9+2+1

Smith JM press:
45x6
55x18,16

W1D3:

Jefferson curls:
20x12
50x12
60x2x12

Assisted standing ab wheel:
60x5
35x10,8

Super set with single leg calf raise:
20x2x13

Cable rotations:
45x2x12

Chest supported DB lateral raises:
10x3x13

W1D2:

SSB Squat:
20x8
70x8
100x8
105x8

RDL:
20x10
70x10
100x10
105x10

Single leg extensions myoreps match sets:
75x8
105x13+2
105x12+3

Eliptical 20min

W1D1:
New block. Will try to do 5ish days a week, when I finish my workouts with a little eliptical when possible/interval run.

Bench:
20x10
70x2x5
100x3
110x1
117.5x3x6

Pull ups myoreps match:
BW+10x10+2
BW+10x8+2+2

DB flys:
15x25
20x15

Arnold press:
20x3x12

Lying DB curls:
15x3x12

Cable overhead tricep extensions:
55x2x20

Will hopefully edit this line later today with "did elliptical later in the evening" lol, had to get back to work