לוג Hertzel Method

Morning BW 94.5
W1D3:
Deadlift:
60x5
100x5
140x3
160x1
180x1
202.5x4x4 - wasnt easy but not too hard as well.
Front squat:
60x5
80x3
100x2
120x1
130x3x6 - fuck I hate FSQ. Didnt chalk my chest on the first set and the bar nearly slipped. Thank god my bicep and shoulder are fine.
Lying leg curls:
46x4x10
Good morning:
70x3x10
Superset with:
Heel elevated goblet squat:
42x3x10
Copenhagen plank 3x10
W1D3:

Morning BW 94.4. Didnt eat very well in the past few days
W1D2:
Bench:
65x5
85x3
105x2
115x1
127.5x4x4 - had some technical errors but got it all up.
DB incline:
36x4x10
Superset with:
DB rows:
42x4x10
Power chest flys:
24,22,22x10
Facepulls:
100x3x10
Superset with:
Behond the head rope extensions:
100x5x10

W1D1:
HB squat:
60x5
100x4
130x3
145x3x8
Deficit stiff leg deadlift:
60x5
100x5
140x2x6
142.5x6
Single leg leg press:
70x3x10
Walking lounges:
14x3x10
Leg extensions:
80x4x10
Ab wheel:
BW+10x4x10

W5D4:
Close grip bench:
60x5
80x3
90x3x5
Lat pulldown:
55x4x10
DB seated press:
20x4x10
DB pullover:
36x3x10
Curls:
14x4x10
Nice quick session

W5D3:
Deadlift:
70X5
100X5
140X3
165X1
187.5X3
Seated leg curls 4X10
single leg RDL:
20X3X6
supersetted with:
Elevated heel goblet squat:
35X3X10

W5D1:
Recovery week.
HB squat:
40x5
70x5
110x3
140x2
160x1
170x3
Single leg leg press:
40x10
50x2x10
Bulgarian split squats:
9x3x10
Leg extensions:
60x3x10
Superset with:
Ab wheel:
BWx3x10

W4D4:
Close grip BP:
60x5
80x3
100x2
110x5x5 - was hard but I got it done
Lat pulldown:
65x4x10
Buffalo bar cable rows:
55x3x10
DB press:
24x4x10
Superset with:
DB pullover:
42x3x10
Curls:
14x4x10
Got it all done in under an hour and a half

Videos from thos week:
Yaniv Goft on Instagram: “Finished another volume block under the guidance of @virtustrength with 200x5x4 #deadlift (and 5 reps on the last set), 127.5x5x4 on #bench…”

Morning BW 95.2
W4D3:
Deadlift:
60X5
100X5
140X3
160X1
180X1
200X4X4
200X5 - felt very easy and went for a few more reps. 5 was easy but my toe cramped and I stopped the set. I was hoping for 6-7.
Pause HB squat:
60X3
100X3
120X3
140X4X3 - HB didn't hurt my shoulder so got some of these done.
Leg curls 4X10
Gym closed so I couldn't get the rest f the accsessories.

Post gym Bodybuilding moment with the measuring tape:
Left arm 41.5cm
Right arm 41cm
Left leg 66cm
Right leg 65cm
Belly - 100cm. I'm a fat fuck.

Morning BW 95.2
W4D2:
Bench:
65x5
80x3
100x2
110x1
120x1
127.5x5x4 - felt very good
DB incline:
35x10
37.5x2x10
DB rows:
45x4x10
Superset with:
Power chest flys:
22.5x3x10
Behind the head tricep extensions 4x10
Superbset with facepulls 3x10

Awesome workout.