לוג Hertzel Method

הלוג של yanivgoft

  1. עדכון לוג: 11/12/19

    yanivgoft
    Morning BW 94
    W1D2:
    Bench:
    60X5
    80X3
    100X2
    110X1
    117.5X6X6 - First set was with wrist wraps and was fairly hard. Next sets without were much easier.
    DB incline:
    36X3X10
    super set with:
    DB rows:
    42X4X10
    power chest flys:
    22X3X10
    facepulls:
    100X3X10
    super set with:
    behind the head rope extensions:
    100X4X10

    Nice pump.
  2. עדכון לוג: 10/12/19

    yanivgoft
    Morning BW 94.1
    W1D1:
    Squat:
    60X5
    100X5
    140X3
    160X1
    180X6X5 - felt fine.
    Deficit Stiff leg deadlift:
    60X5
    100X3
    140X5,6,6
    Single leg leg press:
    70X3X10
    Bulgarian split squats:
    14X3X10
    Leg extensions:
    80X3X10
    superset with:
    ab wheel:
    BW+15X3X10
  3. עדכון לוג: 07/12/19

    yanivgoft
    Recovery week day 3:
    Bench:
    60x5
    80x3
    100x2
    115x3
    80x19
    Deadlift:
    60x5
    100x5
    140x3
    162.5x5
    Leg curls 3x10
    Lat pulldown:
    54x3x10
    Curls:
    15,12.5,12.5x10
  4. עדכון לוג: 05/12/19

    yanivgoft
    Recovery week:
    So 2 days ago I did some movement recovery work
    Morning BW 94.4
    Today I did:
    Squat:
    60x5
    80x5
    110x3
    150x2x1
    165x5
    Bench:
    65x5
    90x3
    110x2x6
    Single leg leg press:
    60x3x10
    Machine flys:
    55x4x8
    Rope extensions:
    100x3x12
  5. עדכון לוג: 01/12/19

    yanivgoft
    Morning BW 94.5
    W5D4:
    Deadlift:
    60x5
    100x5
    140x3
    160x1
    185x6x5 - felt fairly easy, very happy with this
    Close grip bench:
    50x5
    70x4
    90x2
    105x8
    100x2x8
    Pause squats:
    70x5
    100x3
    130x2
    150x3x6 - hate these so much..
    Enough for today. Time to rest.
  6. עדכון לוג: 29/11/19

    yanivgoft
    W5D3:
    Tempo bench:
    60x3
    80x3
    100x2
    112.5x4x5 - rpe 9.5. was very hard.
    Wide grip pullups:
    BWx8,7,6
    Cable rows:
    60x4-5x10
    DB seated press:
    28,28,26x10
    Db pullover:
    42x3x10
    Curls:
    14x4x10

    Almost done with this block..
  7. עדכון לוג: 28/11/19

    yanivgoft
    Morning BW 93.7
    W5D2:
    Squat:
    70x5
    100x5
    140x3
    160x1
    182.5x6x5 - was hard and tiring but I got it done.
    Stiff leg deficit deadlift:
    60x5
    100x3
    135x3x6
    Leg press:
    200x10
    250x2x10
    Leg curls:
    80x3x10
    Banded wall sit:
    2x60sec - this just painful.
    Superset with ab wheel:
    BW+15x3x10 - PR
  8. עדכון לוג: 24/11/19

    yanivgoft
    W5D1:
    Bench:
    60x5
    80x3
    100x2
    115x7x6 - too much volume
    DB incline:
    36x3x8
    Floor press:
    90x3x10
    Machine flys:
    70x3x10
    Facepulls:
    100x3x10
    Superset with
    Behind thr head rope extensions:
    100x3x10

    Was hard but I got it all done so Im happy.
  9. עדכון לוג: 23/11/19

    yanivgoft
    Update #1000 for the log!
    Morning BW 93.2
    W4D4:
    Deadlift:
    70x5
    100x5
    120x3
    140x1
    160x1
    180x2x5
    182.5x4x5
    Close grip BP:
    60x5
    80x3
    100x2x8
    95x8 - second set felt not too easy and I have comp bench tomorrow so went 95 for my last set.
    Pause squats:
    70x3
    100x3
    145x3x6
    Leg curls 3x10
    Single leg RDL:
    17.5x3x6
    Bulgarian split squats:
    10x3x10
    Copenhagen plank 3x10
    That was fucking exhausting. Barely had energy to finish the workout and was really proud of myself for not quiting before finishing my...
  10. עדכון לוג: 21/11/19

    yanivgoft
    Morning BW 92.7
    W4D3:
    Tempo bench:
    60x5
    82.5x3
    95x1
    107.5x3x5
    110x5 - after last weeks failure I didn't think I had this is me. Was very happy with how it went. Wasnt even that hard.
    Very wide grip pullups:
    BWx7,6,5
    Cable rows:
    65x10
    60x3x10
    DB seated press:
    28x3x10
    DB pullover:
    42x3x10
    Curls for the gurls:
    14x4x10
    Awesome workout