לוג Hertzel Method

[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 03/10/22

2 days ago I did a quick TRX workout to get a nice pump. Today I got to go to a gym again.
HMW3:
Deadlift:
70x5
120x2x3
142x2
165x3x4 - felt great, especially since last time 100kg was painful.
Hack squat 3x8
Super set with seated DB OHP:
18x8
25x3x12
Leg curls 3x8
Super set with tricep pushdowns 4x12
And curls 16x3x12

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 06/10/22

HMW4:
Bench:
70x2x5
100x3
120x1
130x1
137.5x1
125x3
110x4x5
Squat:
75x5
105x5
125x3
155x3x3
Worked out in Calgary barbell so that was cool

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 11/10/22

HMW5:
Deadlift:
70x2x5
120x3
140x3
160x3
170x3
180x3
190x3
Bench:
70x3x5
100x3
110x7
115x5
117.5x4
super set with pullups 3x8

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 15/10/22

HMW6:
Got a quick back workout in the hotel.
Cable pullover 3x8@8
Facepulls 3x8@8
Single arm lat pulldown 3x8@8
Single arm chest supported rows 4x8@8
Incline curls:
14x3x10
14x13F

Nice quick workout while clothes were in the laundry

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 18/10/22

HMW7:
Squat:
80x2x5
110x3
130x2
150x3
160x3
170x3
130x6
Then the god of gains entered the gym and I joined him for an upper body workout. He is a really cool dude. Glad I got to meet him.
Banded bench:
20x6
60x5
85x3
70x6
DB bench:
22x15
32x2x15
Chest supported rows 3x8
Lateral raises 9x4x12

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 21/10/22

HMW8:
Went to muscle beach in Miami and did some deadlifts:
Beltless Pause deadlift:
70x5
110x5
134x3
152x2
165x2x2
170x2
175x2 - first rep was not paused. It started raining which really hurt my grip since I didn't have any chalk on me. Plus, a sandy barbell has about zero knurling.
Gonna be on a cruise for the next week, will probably use their gym fairly often but I think it doesn't have any barbells so it will be dumbbells, machines, and possibly a smith machine.

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 06/11/22

I got lazy with updating in the end of my trip. After the last one i did 3 bodybuilding workouts the following week, nothing special, and the following week I didn't train at all.
Came back home, so it's time to go back to regular training:
W1D1:
Warm up
Squat:
60x5
100x5
130x3
150x6
157.5x5
162.5x4
Tempo Deadlift - 2 sec to the knees:
60x5
100x5
140x3
160x4
170x3
180x2
Leg extension:
80x12
85x10
90x8
95x8
100x6
Leg curls:
60x4x10
Single leg hip thrust machine:
25x3x12
Ab wheel 4x10

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 08/11/22

W1D2:
Warm up
Closer grip bench:
60x2x5
80x3
100x2
105x3x6
Incline:
70x8
85x8
77.5x2x8
super set with DB rows:
47x3-4x8
47x15
Iliac Lat Pulldowns:
73x3x10
Cable lateral raises:
15x12
20x10
20x8
25x8
Tricep Extensions:
25x3x10
super set with rope pushdowns:
73x3x10

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 10/11/22

W1D3:
Warm up
Deadlift:
60x5
100x5
140x3
160x1
170x6,5,4
Tempo Squat:
60x5
100x4
120x3
140x4
150x3
160x2
Single leg paused leg press:
80x2x10
90x2x9
Good morning:
60x3x6
Goblet side squat:
23x3x10
super set with single leg glute bridge:
23x3x12
Deadbugs+Bird Dog+Car cow x15

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 11/11/22

W1D4:
Warm up
Bench:
70x2xd5
100x3
115x3
120x3
125x3
127.5x3
122.5x3
Chest supported cable one arm rows:
30x12
32x2x10
35x2x8
super set with touch and go bench:
100x3x10
Rear dealt cable rows:
55x3x12
super set with front raises:
11.5x3x10
Seated curls:
11.5x3x12
Preacher one arm curls:
11.5x3x8

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 14/11/22

W2D1:
Warm up
Squat:
70x5
100x5
120x3
140x2
160x6
167.5x5
172.5x4 - felt heavier then I would like it to be but not too bad. Hopefully I'll feel better by next week and it will show on my strength.
Tempo deadlift:
70x5
120x3
140x2
165x4
175x3
185x2
Single leg leg extensions:
80x12
88x10
96x8,8,7
Single leg paused leg curls:
48x4x10
Single leg hip thrust - crap
Ab wheel 4x10

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 16/11/22

W2D2:
Warm up
Medium grip bench:
60x5
80x3
95x2
107.5x6
110x2x6
Incline:
70x3
75x4x8
Super set with Meadows rows:
25x8
30x8
32.5x8
35x8
35x16
Iliac crest lat pulldown:
81x3x10
Cable lateral raises:
15x12
17x10
20x8
22x7

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 17/11/22

W2D3:
Warm up
Deadlift:
70x5
100x5
135x3
160x6,5,4
Tempo pause squat:
70x5
100x3
130x2
150x4
160x3
170x2
Took an hour and a half break and came back
Single leg paused leg press:
Some warm ups
80x2x10
85x9
90x9
Good morning:
60x6
65x6
70x6
Goblet side squat:
23x3x10
Super set with single leg glue bridge:
23x3x12
Deadbugs, catcow, bird dog x15

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 18/11/22

W2D4:
Couldn't go tomorrow so worked out today in a rush even though I benched 2 days ago.
Bench:
70x2x5
100x3
110x1
115x3
117.5x3
120x3
122.3
125x3
125x2 - felt my erector about to shut so stopped.
Super set with chest supported rows:
65x12
73x2x10
81x9
89x8
Touch and go bench:
110x6
115x6
110x6
Super set with single arm rear delt rows:
32x3x12
Front raises:
12x3x10
Super set with single arm cable curls:
33x3x10
Preacher curls:
25x3x10

Done in slightly more than an hour

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 20/11/22

W3D1:
Warm up
Squat:
70x5
100x5
120x3
140x2
162.5x6
167.5x5
172.5x5
180x4
Tempo deadlift:
70x5
100x4
140x2
150x4
155x4
160x3
165x2
Had to go so skipped the accessories

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 22/11/22

Morning BW 88.9
W3D2:
Warm up
Medium grip bench:
60x5
80x3
100x2
110x6
112.5x2x6
Incline:
70x3
77.5x4x8
Super set with meadow rows;
25x6
40x2x8
42.5x8 - used straps. Became very easy
47.5x8
50x13
Cable single arm lateral raises:
15x12
17x10
20x8
22x7
Super set with iliac crest lat pulldown -
81x3x8
Single arm tricep extension:
25x3x12
Super set with rope pushdowns:
73x3x12

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 24/11/22

W3D3:
Warm up
Deadlift:
70x5
100x5
130x3
150x6
155x2x5
160x4
Tempo squat:
70x5
100x4
120x3
140x2
150x4
155x4
165x3
175x2
Single leg paused leg press:
80x2x10
85x9
90x8
Super set with good morning:
65x3x6
Goblet side squat:
23x3x10
Super set with single leg glute bridge:
23x3x12
Bird dog+ cat cow+deadbugsx15

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 26/11/22

W3D4:
Warm up
Bench:
70x2x5
100x3
110x1
120x2
125x2
127.5x2
130x2
132.5x2x2
Touch and go bench:
115x2x5
117.5x2x5
Single arm chest supported rows:
65x12
65x2x10
73x9
81x8
Front raises:
12x3x12
Single arm rear delt rows:
32x3x12
Single arm cable curls:
33x3x10
Preacher curls:
26x3x12

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 27/11/22

W4D1:
Warm up
Squat:
70x5
100x5
130x3
150x1
167.5x5
175x5
182.5x4
190x3 - squat strength is coming back pretty nicely
Tempo Deadlift:
70x5
100x5
120x3
140x1
155x3
160x3
165x2
170x2
Single leg leg extension:
88x10
96x8,8,7,7
super set with single leg leg curls:
56x10
64x3x10
Single leg hip thrust:
40x3x10
Ab wheel 4x10

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 29/11/22

W4D2:
Warm up
Medium grip bench:
70x2x5
100x3
110x1
117.5x5
120x2x5 - the bench in my home gym is just so much better it's crazy
Meadows rows:
25x6
55x8
60x3x8
60x12
Paused the workour for 30 minutes and came back
Incline:
70x5
80x7
82.5x7
85x2x7
Iliac Crest Lat Pulldown:
40x3x8
DB lateral raises:
7x12
9x10
11.5x8,7
single arm tricep extension:
12.5x10
15x9,8
super set with rope pushdowns:
32.5x10
35x9,8

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