לוג Hertzel Method

הלוג של yanivgoft

  1. עדכון לוג: 14/10/19

    yanivgoft
    Morning BW 92.3
    W4D1:
    Squat:
    62x5
    102x5
    142x3
    162x1
    182x1
    197x6x3 - was very hard hut painless! Really happy with this
    Knee high rack pulls:
    62x5
    102x5
    142x3
    182x1
    215x3x4
    Leg press:
    60x10
    140x5
    180x10
    200x10
    220x10
    Leg curls 3x10
    Ab wheel:
    BW+5x3x10
    Deadbugs 3x10
  2. עדכון לוג: 13/10/19

    yanivgoft
    W3D4:
    T&G bench:
    60x5
    80x3
    100x2
    110x4x6 - very easy
    Lat pulldown:
    64x4x10
    Incline:
    50x5
    75x3x8
    Barbell row:
    70x5
    90x3
    100x3x5
    Curls:
    15x10
    17.5x2x10
    Cable Pullover:
    68x3x10
  3. עדכון לוג: 11/10/19

    yanivgoft
    W3D3:
    Deadlift:
    70X5
    100X5
    140X3
    160X1
    180X1
    195X4X3 - was pretty comfortable in terms of weight but form keeps feeling a bit off
    Front Squat:
    60X5
    90X3
    115X3X6
    Good Morning:
    60X3X8
    Leg Extensions 4X10
    Ab wheel 3X10
    Superset with:
    Suitcase Carries:
    30X3X30
  4. עדכון לוג: 08/10/19

    yanivgoft
    W3D2:
    Bench:
    60x5
    80x3
    100x2
    115x1
    125x4x4
    Pullups:
    BWx11,9,8
    DB bench:
    40x4x10
    Lateral raises:
    9x3x10
    Pec minor dips:
    Bwx6
    BW+20x6
    BW+40x2x6
    Rope pushdowns:
    70x4x10

    Hate morning workouts. Fuck Yom Kippur
  5. עדכון לוג: 07/10/19

    yanivgoft
    Morning BW 93
    W3D1:
    Squat:
    60x5
    100x5
    140x3
    160x1
    170x1
    180x1
    135x2x8 - Felt my back when standing with the bar and also had to be more quad domminant for squats not to hurt at the hole. 180 felt too off to go for my top sets so I did the down sets. Second one felt meh
    Rack pulls:
    70x5
    110x4
    150x3
    190x1
    210x2x3 - wasn't hard but my back didn't want me to go for 4 reps as planned.
    Leg press hurt at 60kg so fuck that
    Leg curls:
    52x3x10
    Abs hurt as well
    Deadbugs 3x10
  6. עדכון לוג: 05/10/19

    yanivgoft
    Morning BW 82.1
    W2D4:
    T&G bench:
    60x5
    80x3
    102.5x4x8
    Lat pulldown:
    64x4x10
    Incline bench:
    60x5
    75x3x8
    One arm chest supported machine row:
    32x3x10
    Curls:
    15x3x10
    Cable pullover:
    68x3x10
  7. עדכון לוג: 03/10/19

    yanivgoft
    W2D3:
    Deadlift:
    40x3
    60x5
    100x5
    140x3
    160x1
    180x1
    195x4x4 - really didn't think this was happening today since my back still hurts, but somehow deadlift was 100% painless!
    Paused deadlift:
    150x3x6
    Front squats and good morning hurt so I skipped them
    Leg extenssions:
    80x4x10
    Ab wheel hurt a little at the end of the ROM but I didn't wanna risk it
    Suitcase carries were a big no no
  8. עדכון לוג: 02/10/19

    yanivgoft
    Back still hurts but feels much better.

    W2D2:
    Bench:
    60x5
    80x3x3
    100x2
    110x2x1
    115x4
    120x4x4
    Did a lot of warms ups to adjust my back and feet. arch was minimal today. I was very happy I could complete my benchimng today. They even felt pretty easy.
    Pullups:
    BWx10,9,7
    Machine chest press 4x10
    Lateral raises:
    8x3x10
    Pec minor dips:
    BWx3x6 - very easy
    Rope pushdowns:
    115x4x10
    Bird-dog superseted with cat-cow
  9. עדכון לוג: 29/09/19

    yanivgoft
    W2D1:
    Squat:
    60X5
    100X5
    140X3
    155X1
    170X1
    190X3X4
    190X2 - tweeked my back on the second rep pretty bad and had to wrap up the session
    Did some Bird-Dog and Cat-Cows to ease the pain and went home.
    Fuck me
  10. עדכון לוג: 28/09/19

    yanivgoft
    Morning BW - 93.0 PR!!! Finally hit a BW PR. Previous one was 92.7 in January 2017...
    W1D4:
    T&G Bench:
    60X5
    80X3
    100X3X10
    Lat Pulldown:
    73X10
    64X2X10
    Incline Bench:
    60X5
    70X8
    75X2X8
    Pendalay Rows:
    60X5
    80X3
    90X2X6
    95X6
    Preacher Curls:
    35X3X10 - god this bar feels like shit. I'll go back to DBs
    Cable Pullover:
    69X10
    78X10
    82X10
    Nice quick workout. Took less then an hour and a half.