לוג Hertzel Method

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 10/07/23

W2D1:
came back from London. Saw the giants live Royal Albert Hall show.
Warm up
Squat:
70x2x5
120x3
150x10
165x8
175x6 - 4 min between sets. Nearly passes out after the last set and stopped the workout.

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 11/07/23

Morning BW 89.2
W1D2:
Feet up bench:
70x2x5
92.5x12
95x10
97.5x8 - 2 min rest
Cable lateral raises:
8.75x12
11.25x8
8.75x8
Rear delt rows:
80x12
8010
70x8
High cable rows 3x15 - don't like this variation
Chest supported rows:
90x12
100x10
110x8
Single hand cable rows:
50x12
60x10
80x8 - put the pin on the wrong plate and didn't realize why it was so heavy
Incline curls:
3 drop sets:
12x12+8x10+6x8
biceps were dead after this
Wanted to get some of yesterdays accessories:
Single leg leg press:
warm up
140x10
170x8
190x6
Slow eccentric leg extension:
60x3x10
Good girl machine:
45x8
70x10
75x10
80x8
Ab wheel:
1x10

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 14/03/23

W2D3:
Warm up
Block sumo deadlift:
70x5
120x5
150x2
170x1
185x7
200x6 - tore calluses in both hands so continued with straps
Deadlift with a power bar:
120x5
140x3
160x6
165x5
170x4 - 3 min rest on all deadlift sets
Single leg lying leg curls:
band+10x4x12,10,8,6 - no rest
Bulgarian split squat:
22x8
27x2x6 - 1.5 min rest
Standing calf raises with the SSB:
52x5x12 - 45 sec rest. Really like using the SSB for this since I can hold the rack for stability.
Suitcase carry:
32x5x30m - doing this outside in 33 degrees was rough.

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 15/07/23

W2D4:
Bench:
70x2x5
100x3
112.5x8
117.5x6
TnG bench:
100x10
107.5x8
110x6F - 2 min rest got the best of me here
Facepulls:
21.25x12
23.75x10
26.25x8
DB incline:
32x12,10,8
Chest dips:
BW+10x8,8,7
Rope pushdowns drop sets:
36x10+32x10
40x10+32x10
Single hand tricep extension:
10x3x8

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 17/07/23

W3D1:
Warm up
Squat:
70x2x5
120x4
140x2
150x10
165x8
172.5x6
182.5x4 - took 5 min rest, and then 8 min for last set. Was tired and dehydrated but survived it this time
Banded leg extension with slow descent:
Blackx10
black+redx8
black+yellowx10
DB RDL:
41x10
49x8
57x6
Tempo ab wheel 3x10

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 18/03/23

W3D2:
Warm up
Deet up bench:
70x2x5
95x12
105x8
112.5x5 - was supposed to do 6 but felt erector about to go. 2 min rest beteween sets
Single arm DB lateral raises:
8x12
9x10
11x8 - under 1 min rest
Rear delt rows:
Used my rope on the lower cable and it felt great
40x12
45x10
50x8
High cable rows:
40x12
45x10
52.5x8
Chest supported rows:
50x12
60x10
70x8
Single arm cable rows:
40x12
45x10
50x8
Incline curl drop sets:
14x12+9x12+5x12
12x12+8x12+4x12 - 2 sets

Insane pump.
got through the workout in slightly over an hour. All rows with about 1 min rest, curls about 2-3 min.

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 20/07/23

Morning BW 89.5
W3D3:
Warm up
Sumo block pulls:
70x5
120x5
150x2
175x1
200x6
220x5 - still felt easy
Deadlift:
120x5
150x2
170x6
177.5x5
180x4 - 3 min rest between sets
Single leg lying leg curls:
band+10x 12,10,8,6 - no rest
Standing calf raises:
52x4-5x12
super set with Bulgarian split squat:
27x8
32x2x6
one min rest between super sets

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 21/07/23

W3D4:
Warm up
Bench:
70x2x5
100x3
115x8
117.5x6
122.5x4
Touch and go:
105x10
110x8
115x6 - 2 min rest
DB incline:
32x11,10,7 - 1 min rest
Facepulls:
22.5x12
27.5x10
32.5x8 - 45 sec rest
DB neutral grip BP:
36x8
38x8
36x7 -1 min rest
Rope pushdown drop set:
37.5x10+32.5x10 x 2 - 2 min rest
Single hand tricep extension:
11x3x8 - 45 sec rest

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 23/07/23

Morning BW 90.3
W4D1:
Warm up
Squat:
70x5
110x5
150x3
165x8
175x6
180x5
185x4 - rest was 5,6,7 min. Brutal
DB RDL:
41x10
49x8,6
SSB lunges:
82x10
82x8 - felt like shit so I stopped
Single leg tempo banded leg extension:
Red+Black x 3x10 - no rest
Single leg cable good girl:
20x10,10,8 - no rest

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 24/07/23

W4D2:
Feet up bench:
70x2x5
102.5x10
110x8
115x6 - 2 min rest. Last set was RPE 10.5.
Single hand DB lateral raises:
11x12,10,8 - 45 sec rest
Rear delt rows:
45x12
50x10
52.5x8
High cable rows:
50x12
52.5x10
57.5x8
Chest supported rows:
60x12
65x10
70x8
Single hand cable rows:
40x10,11,8
Incline curls drop set:
12+8+4x12/10/8

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 26/07/23

W4D3:
Warm up
Sumo block pulls:
70x5
120x5
170x2
200x2x1
225x6
240x5 - still fairly easy. Earned the right to lower the block height next week. I was at 15cm until now.
Deadlift:
120x5
140x3
160x1
172.5x6
177.5x5,4 - 3 min rest
Seated single leg leg curls:
band+10x12,10,8,6 - no rest
SSB calf raises:
57x5x12
super set with bulgarian split squat:
32x3x6
45 sec rest between super sets
skipped suitcase carry again.

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 28/07/23

W4D4:
Warm up
Bench:
70x2x5
100x3
117.5x8
122.5x6
125x4
TnG:
110x10
115x8
117.5x6 - 2 min rest
Facepulls:
30x12
35x10
37.5x8
DB Incline:
30x12
32x10
32x8
DB flat bench:
38x8
36x8
36x7
Rope pushdown drop sets:
37.5+32.5x10
35+30x10
Single hand tricep extension:
11x3x8

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 30/07/23

W5D1:
Squat:
70x2x5
120x3
150x2
170x6
177.5x5
185x4 - rested 8-9 min because of non-training related stuff so was very easy
Bench:
70x2x5
100x3
115x7
120x5
125x3 - 2 min rest
Leg extension with slow eccentric:
60x10,9,8
Chest supported rows:
110x8
130x2x8
Reicep pushdowns: 3x10
Hangling leg raises 3x10
All accessories were with 45 sec rest

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 02/08/23

W5D2:
Warm up
Sumo block pulls from 12cm:
60x5
100x5
140x3
180x2
200x1
220x1
235x5
245x3 - strap ripped after 3rd rep
Single leg leg curls:
20x5x8
Cable lateral raises:
10x3x8
Pullups:
BW+10x2x8
Stability rows:
24x3x8

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 09/08/23

W6D1:
First workout back after our summer meet. Body was very beat up so let myself rest for 3 days.
Warm up
Squat:
60x5
100x5
130x3
145x10
162.5x8
172.5x6
182.5x4 - 4 min rest, and 5 before last set
Single leg leg press:
140x10
160x8
180x6
190x5 - 1.5 min rest
Tempo leg extension:
60x3x8 - 45 sec rest
Bad girl machine:
70x2x12
80x10 - 45 sec rest
DB RDL with tempo:
40x10,8,6 - 45 sec rest

Wasn't feeling well after DB RDL and skipped abs.

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 10/08/23

W6D2:
Feet up bench in commercial gym bench:
60x5
80x3
100x10
105x8
110x5 - 2 min rest
Cable lateral raises:
8.75x12
10x10,8
Cable Y raises:
7.5x12
7.5x10
5x10
High cable rows:
50x12
60x10
70x8
Chest supported rows:
120x12
130x10
140x8
Single hand cable rows:
50x12
60x10
70x8
Preacher curls drop sets:
30+20+15x12/10/8
Tried doing 45 sec reps for all accessories but was limited by busy gym.

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 13/08/23

W6D3:
Week 6 continuing into the next calendar week.
First workout with my new rack.
Sumo block pulls - 11cm:
70x5
120x5
170x1
200x1
220x2
220x4
220x3x5 - using a mixed grip is different and I need to get used to it.
Single leg seated leg curls:
30x12
35x10
40x8
45x6 - the cable stack in my new rack feels amazing.
Bulgarian split squat:
27x8,6,6 - using a leg roller for these feels so much better than a bench.
Standing calf raises:
57x5x12

skipped suitcase carries again. Might get them done tomorrow if I have the time for it.

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 14/08/23

W6D4:
Bench:
70x2x5
100x3
115x8
117.5x6
120x4 - 2 min rest
TnG bench:
105x10
110x8
110x6 - still 2 min rest
Stability rows:
32x12,10,8 - little rest
DB Incline:
32x12
34x10,8 - 1 min rest
Cable dips:
67.5x8 - went too heavy
58.5x8x7
Rope pushdowns drop sets:
72+63xx10
76+63x10
Single arm tricep extension:
18x3x8
(cable weights are 2:1 ratio)

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 15/04/23

W7D1:
3rd day of training in a row. Back felt okayish to do this to make up the time.
Squat:
70x2x5
120x5
140x3
150x10
162.5x8
172.5x6
182.5x4 - rest was 4/5/5 min.
Cable leg extension:
25x3x10
Cable bad girl:
22.5x2x10
27x8

Skipped leg press, DB RDL, and abs

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 17/08/23

W7D2:
Feet up bench:
70x2x5
102.5x10
107.5x8
110x6 - 2-2.5 min rest
Cable lateral raises:
18x12
19.25x10
20.5x8
Cable Y raises:
9x12
13.5x10,8
High cable rows:
90x3x12
Single arm chest supported cable rows:
90x12,10,8
Single arm cable rows:
90x12,10,8
Cable curls drop sets:
27+18+9x12
27+18+9x10
27+18+9x8
I really like my new cable crossover. Can't remember the last time I had so much fun with a new gym toy.

לקריאת עדכון הלוג המלא – לחצו כאן