לוג Hertzel Method

W3D4:
Warm up
Medim grip bench:
60x5
80x3
100x2
110x1
115x2x5
120x2x5 - felt pretty good
DB Incline:
46x4x6 - pretty happy with those, kept full ROM through all the reps.
Machine flys:
120x3x8
115x8
Lateral raises:
13x5x8
Front raises:
12x5x8
Rope pushdowns:
160x3x10
Overhead rope tricep extensions:
145x3x10

W3D3:
Warm up
Deadlift:
60x5
100x5
140x3
160x1
180x1
190x3 - felt very easy. Will go for 200 next week
160x5
165x2x5
Bulgarian split squat:
32x4x8
DB RDL:
48x3x8
Goblet side squat:
30x3x10
all the accessories were done with hangling leg raises 4x10 in between

W3D2:
Warm up
Bench:
70x2x5
100x3
115x1
125x3x4
115x4x4
Machine Chest supported rows:
60x5
75x4x10
Lat pulldowns:
72.5x10
70x3x10
One are cable rows:
35x10
30x3x10
Chest supported T bar rear delt rows:
60x10
57.5x10
55x2x10
Curls:
16x3x10
Hammer curls:
16x3x10

Some mesurements:
Morning BW 89.7
Left Arm: 39.5
Right Arm: 39.5
Belly: 94.5
Left Thigh: 64
Right Thigh: 63.5

Compared to last year the numbers are about the same, which seems odd since I think I look bigger

W3D1:
Warm up
Squat:
70x5
100x5
125x3
150x2
170x1
185x3 - felt great. RPE 6.5
155x2x5
160x5
Leg press:
130x5
210x3
300x2
340x8
380x8
420x8
460x2x8 - this was an RPE10. My legs are still jelly here 3 hours later
Single leg leg curls:
25x5x10
Deadbugs 3x15
Good girl machine:
40x5
60x5
75x3x10
Super set with bad girl machine:
100x3x10

W2D4:
Warm up
Medium grip bench:
70x2x5
100x3
110x1
115x6
112.5x2x6
113.5x6
DB Inclibe:
42x2x6
43x2x6
Machine flys:
100x2x8
115x2x8
Lateral raises:
12x4x10
super set with front raises:
10x4x10
Rope pushdowns:
145x3x10
Rope overhead tricep extensions:
145x3x10

W2D3:
Warm up
Deadlift:
70x6
120x4
150x2
170x1
180x3 - needed to go a little faster and let myself be more explosive and this was easier than 170 last week
155x2x6
160x6
Bulgarian split squat:
30x4x8
DB RDL:
49x3x8
Goblet Side squat:
32x3x10
super set with hanging leg raises 4x10

W2D2:
Warm up
Bench:
70x2x5
100x3
120x1
127.5x5
122.5x5
123.5x5
110x4x5
Chest supported DB rows:
34x5
41x4x10
Lat pulldowns:
60x10
62.5x3x10
One arm cable rows:
35x4x10
Prone rear delt rows:
36x3x10
Curls:
18x10
16x2x10
Hammer curls:
16x3x10

W2D1:
Warm up
Squat:
70x5
100x5
120x3
140x2
160x1
180x3
150x3x5
Landmine belt squat:
75x10
85x10
95x10
100x10 - more ROM, but it's a little too much of an arch, and the setup wasn't the safest.
Seated cable leg curls:
25x2x10
27.5x2x10
Goblet side squat:
27x1x12
Banded clamshells 1x20
Deadbugs 3x15

W1D4:
Medium grip bench:
70x2x5
100x3
110x1
115x6
117.5x6
115x6
Incline:
70x5
80x,3
85x6
89x6
87x6
Power chest flys:
27x8
32x8
36x3x8
Lateral raises:
11.5x4x10
Super set with front raises:
11x10
10x3x10
Rope pushdowns:
33.5x3x10
Overhead rope extensions:
32x3x10