לוג Hertzel Method

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

W5D3:

had a very busy week and couldn't really get all my workouts done but got 1 last day:
VTS bench:
16x10
31x10

Pullups:
BWx2x10

DB Incline:
30x10

Arnold press:
12.5x2x10

Cable curls:
35x2x20

Cable overhead tricep extensions:
30x2x20

W5D2:
SSB squat:
20x10
70x8
90x6

RDL:
20x12
70x12
90x7
92.5x7

Single leg extension:
95x12

Single leg calf raise:
15x2x9

Cable rotations:
40x2x12

W5D1:
Bench press:
20x10
70x6
100x3
110x4

VTS incline:
28.5x8

Seated cable rows:
70x2x8

Incline cable pushdowns:
70x2x9
Lying DB curls:
12.5x2x12

Incline cable lateral raises:
25x2x14

W4D5:
Jefferson curls:
20x12
50x12
60x12
62.5x12

Belt squat:
45x10
95x6
125x3
155x1
180x1
200x6 - got it to proper depth this time. Really happy with this set.
Myo reps match:
145x12+2
145x10+2+2

Smith lengthen partial calf raises:
120x2x20

Assisted standing ab wheel:
25x2x7

Lying leg curls:
70x20,16