לוג Hertzel Method

W1D6:
Did D5 in the afternoon and now D6 in the evening.
Box jump 4x10
Interval run 400mX5 with 90 sec rest.
Interval times:
1:49
1:46
1:50
1:52
1:44

Was so tired but wanted to get the run done tonight, so just let myself slow the pace down a little to get it done

W1D5:

Bench press:
20x2x10
70x2x5
90x3
105x6,7,9 - felt better with every set

Pull-ups:
BW+8,75x10,9,9 - and 3 lengthen partials every set
super set with DB incline:
32.5x11,11,10

Seal rows:
68x5
93x3x8

Single arm tricep push down:
30x9F,8F
Super set with DB preacher curls:
16x11F,9

W1D4:
RDL:
20x10
70x10
80x2x10

SSB Squat:
20x8
50x8
75x8
85x8

Leg curls:
55x12
60x2x12

Hinged cable rotations:
30x3x10
Super set with single leg calf raise:
7.5x3x15

Cable leaning lateral raise:
25x2x12
30x8-9F - 30 felt horrible, will push 25 to higher reps next week.

W1D3:
DB BP:
20x10
30x5
35x3
38.5x12,11,11

One arm lat pulldown:
60x6
85x3x10
Super set with VTS Incline:
31x3x9

Single arm cable rows:
60x12
70x12
80x12

Smith JM Press:
47.5x12
52.5x12
60x10
Super set with lying DB curls:
15x3x10

W1D2:
Box jump 4x10
Run 6.44KM@40min

W1D1:
Jefferson curls:
20x12
45x12
50x12

Belt squat:
45x10
95x6
115x3
135x10
140x10
145x10

VTS SLRDL:
16x8
46x2x10
Super set with single leg calf raise:
7.5x15,15,13

Had to skip leg extension and ab wheel. Will try to do them tomorrow

Walked 16k steps yesterday so this "counts" as my second recovery aerobic work.
W5D5:
VTS incline:
16x10
30x3x10

Wide grip pullups:
BWx2x9
Super set with cable dips:
45x15
55x7 - felt off

Camber bar french press:
18x10
38x12
40.5x12
Super set with seated Bayesian curls:
30x2x10

W5D3+4:
HB Squat:
20x8
60x8
70x8

Jefferson curls:
20x10
50x2x10

Leg extensions:
95x3x10
Super set with single leg calf raises:
7.5x15,14,13

Eliptical - 2.75km@40min

W5D2:

Bench:
20x2x10
70x5
90x3
100x5
105x5
107.5x5

Seal rows:
18x10
48x8
68x5
88x3x11
Super set with deficit pushups:
BW+20x3x10

Seated db curls:
16x12,10
Super set with tricep pushdowns:
60x15
70x12

W5D1:
Recovery week.
RDL:
20x8
50x8
70x8
80x8

SSB Squat:
20x8
50x8
75x8
80x8

Leg curls:
50x8
60x2x8
Super set with assisted standing ab wheel:
50x2x10