לוג Hertzel Method

W3D4:

Smith machine incline:
45x8
65x5
70x17
72.5x2x14

Seal rows myoreps match:
18x10
48x6
68x3
88x2
93x13
93x11+2
93x10+2+1
93x9+2+2
93x8+2+2+1

DB bench:
40x14,11

One arm preacher curls myoreps match:
15x15
15x12+3
15x10+3+2

Smith JM press:
45x5
60x15,14

W3D3:

Jefferson curls:
20x12
50x12
62.5x12
65x12

Assisted standing ab wheel:
35x12,10
Super set with single leg calf raises:
25x2x13

DB lateral raise:
10x4x15
Super set with Cable rotations:
50x2x12

W3D2:

SSB squat:
20x8
70x8
100x2
105x8
107.5x8
110x8

RDL:
70x10
105x10
110x10

Single leg extension myoreps match:
105x13+3
105x11+3+2
105x10+2+2+2

Eliptical 25min - 1.72km

W3D1:

Bench:
20x10
70x2x5
100x3
120x1
122.5x3x5

Pull-ups myoreps match:
BW+15x10+2
BW+15x9+2+1
BW+15x8+2+1+1
BW+15x7+2+2+1
Super set with DB flys:
20x19,17
And Arnold press:
22.5x14,12,10

Continued the following morning:
Lying DB curls:
16x13,13,12

Overhead valve tricep extension:
55x25,22

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