[Max Herklotz]

Hello guys,

first training after being sick is in the books, feeling good again and didn’t drop too much strength over the past 10 days. I was able to basically get back at it where I left. Some minor drop offs did occur tho like missing a rep or two but only at like 3-4 out of 18 working sets. Other than that the training felt really well. I’ve shed off around 5kg over that period which clocks me in at 105.5kg this morning.

I hope that I get back to posting here more often, now that I’m back to 100% health.

That’s it for the day,

Greetings

-Max

[Max Herklotz]

Hey guys,

haven’t been online for a while since I’ve got some work to do in University which takes up most of my time at the moment. However I still crack on with the training and food, I just don’t have the time to share my training here because I’m absolutely fucked after the gym.

I just wanted to let y’all know what’s going on over here in my life and why there are no new updates to the log. Once I’ve finished my project and the exams are over I’ll be back to 100% logging everything.

Until then I’ll just post an update once a while whenever some major changes in my training appear or whenever I’ve got some free time on my hands.

That’s it for today,

See you guys later

-Max

[Max Herklotz]

Hey Guys, I haven’t posted all week since when I wanted to post my logs I was always so fucked that I couldn’t get it done and had stuff to do the next day. I’ve, since my last post, had 4 training sessions, 2 upper 2 lower, and was able to continue where I left off even after being sick.

Basically after 9 days of being unable to train and keeping my diet somewhat in check I was able to just get back into the gym and attack again. Everything basically went very well BUT I had to drastically change the way I was doing the T-Bar row since I caught myself somewhat swinging the reps when going heavy heavy. So I decided to take a step back at the weight, making sure I really dig out the contraction and control the weight in every moment of the rep. It felt way better but I had to sacrifice 1/5 of the load.

Upper 1:
Rear Delt Flys – 4 Warmup Sets (x10, x8, x4, x2) – 132.5×7 – 122.5×12
Pec Deck – 3 Warmup Sets (x8, x4, x2) – 87.5×8
Chest Press flat – 2 Warmup Sets (x4, x2) – 80×7 – 72.5×11
Lat Pulldowns – 3 Warmup Sets (x8, x4, x2) – 105×7
Close Grip Cable Row – 2 Warmup Sets (x4, x2) – 90×7 – 75×11
Chest Supported T-Bar – 3 Warmup Sets (x8, x4, x2) – 62.5×6 – 50×10
Cable Front Raises – 2 Warmup Sets (x8, x4) – 50×6 – 40×10
Lateral Raises (machine) – 2 Warmup Sets (x4, x2) – 77.5×6 – 62.5×12
Close Grip Press (machine) – 2 Warmup Sets (x8, x4) – 70×8 – 60×11

Lower 1:
Single Arm Preacher Curl (machine) – 2 Warmup Sets (x8, x4) – 35×8 – 30×10
Lying Leg Curls – 3 Warmup Sets ( x8, x4, x2) – 90×6 – 75×10
Adductor – 3 Warmup Sets (x8, x4, x2) – 85×6 – 60×12
Hacksquat – 3 Warmup Sets (x8, x4, x2) – 85×6 – 70×12
Leg Extensions – 2 Warmup Sets (x4, x2) – 127.5×6 – 97.5×11
Bulgarian Split Squats – 3 Warmup Sets (x8, x4, x2) – 35×8
Hyperextensions – 2 Warmup Sets (x8, x4) – 40×6 – 30×10
Calve Work – 2 Warmup Sets (x8, x4) – 100×8 – 85×12

That’s it for today folks, have a nice afternoon
Greetings
-Max

[Max Herklotz]

Happy Birthday to me haha,

Feeling a bit better today in terms of my cold, Hope to get back to the gym on wednesdays

[Max Herklotz]

Trick or treat !

Sadly I am SICKKK! FUUUUCK Makes me really mad that I can’t do any work now. I’ll try to get back on track asap, ramping up certain supplements to help me with that.

Hope y’all are having a great halloween,

Greetings
-Max

[Max Herklotz]

Here is a glimpse of my setup for rear delt flies

[Max Herklotz]

28.10.2024


Good Morning !


Updating my log after a few days again, Had a good Upper session, BUT I’m in desperate need of an gym pin haha. I had to stop my working set 2-3 reps in on two exercises because the plates got stuck in the weight stack which made me absolutely furious BUT other than that everything went very well. I also was my heaviest ever at 109.5kg and I’m still feeling very good ! 


Upper 1:
Rear Delt Flys – 4 Warmup Sets (x10, x8, x4, x2) – 130×8 – 122.5×10

Pec Deck – 3 Warmup Sets (x8, x4, x2) – 87.5×6

Chest Press flat – 2 Warmup Sets (x4, x2) – 75×9 – 70×12

Lat Pulldowns – 3 Warmup Sets (x8, x4, x2) – 102.5×8

Single Arm DB Row – 1 Warmup Set (x4) – 58×7 – 50×11

Chest Supported T-Bar – 3 Warmup Sets (x8, x4, x2) – 75×7 – 65×10

Cable Front Raises – 2 Warmup Sets (x8, x4) – 47,5×6 – 37.5×10

Lateral Raises (machine) – 2 Warmup Sets (x4, x2) – 75×7 – 62.5×10

Close Grip Press (machine) – 2 Warmup Sets (x8, x4) – 70×6 – 57.5×11


I’ve got Lower 1 in an hour so it’s time for my pre-workout meal !


Greetings

-Max

[Max Herklotz]

I don’t understand , you have just taken something that’s been part of Dc training for 20 years and made a statement like it’s your own lol 😂

Oh LOL okay I’ve never looked into DC training, I was just like “yeah well that’s the most logical way of doing this” haha.

[Max Herklotz]

Hey, thanks for the answers,

I’m for sure not as developed as I’d wish to be but I’d still say that my arms, especially my biceps, and my chest are the weakest parts of my body. I do have chest/most of the pushing movements at the start of my Upper days to compensate for that, the biceps on the other hand are hit dead last. I’m, with no question, still able to get really really focused on those sets and always progress that lift, not that you think I just slack it off at the end of my training haha.

[Max Herklotz]

Good afternoon guys !
Yesterdays Upper 2 training was EXTREMELY nice, I’ve added dips and an high incline press back into the mix since my shoulder is painless now. I’m looking forward to Lower 2 today an will report back when I’ve gotten it done. I’m currently sitting at 107.1kg, slowly creeping up to the heaviest I’ve ever been.

Now for the work I’ve done:

Upper 2:

Rear Delt Row – 3 Warmup Sets (x8, x4, x2) – 82.5×6 – 65×11
Pec Deck – 3 Warmup Sets (x8, x4, x2) – 85×8
Chest Press – 2 Warmup Sets (x4, x2) – 75×7 – 70×11
Lat Pulldown – 3 Warmup Sets (x8, x4, x2) – 102.5×7
Close Grip Row – 2 Warmup Sets (x4, x2) – 85×8 – 70×12
Upper Back Row – 3 Warmup Sets (x8, x4, x2) – 105×8 – 92.5×10
Shoulder Press – 4 Warmup Sets (x8, x4, x2, x1) – 70×6 – 60×10
Lateral Raises – 2 Warmup Sets (x4, x2) – 75×6 – 60×12
Hammercurls – 2 Warmup Sets (x8, x4) – 80×8 – 70×12
Dips – 2 Warmup Sets (x4, x2) – 120×11 – 110×11

The rate of progress I’m currently making is insane! I’m progressing every lift in every session sometimes even adding weight AND reps. I’ve also noticed a change in appearance over this short period of time, mostly in the chest and leg department.

I hope y’all are having a great weekend,
Greetings
-Max

[Max Herklotz]

22.10.24

Hey guys, back here after 3 days, the training has been very very intense which is why I’m really exhausted and not updating the log at the day of the training or even the day after, but that’s good, I know I’m working at my max so it’s OK to be fucked all the time. I’ve had Lower 1 the day I wrote the last Update for Upper 1 so it’s time for Upper 2 today but before that I wanted to share the Lower 1 session.

Lower 1:

Lying Leg Curls – 3 Warmup Sets ( x8, x4, x2) – 87.5×7 – 75×11
Adductor – 3 Warmup Sets (x8, x4, x2) – 82.5×6 – 60×11
Hacksquat – 3 Warmup Sets (x8, x4, x2) – 85×5 – 70×11
Leg Extensions – 2 Warmup Sets (x4, x2) – 125×8 – 97.5×10
Bulgarian Split Squats – 3 Warmup Sets (x8, x4, x2) – 35×7
Hyperextensions – 2 Warmup Sets (x8, x4) – 35×8 – 25×12
Calve Work – 2 Warmup Sets (x8, x4) – 100×7 – 85×11

I’ve added Hyperextensions to my Lower days for the first time which is why I’ve granted myself another rest day for legs, I’ll hit them again tomorrow.

I’m off to Upper 2 in 2 hours, I’ll update the log after that. I hope y’all having a great day thus far.
Greetings,
-Max

[Max Herklotz]

21.10.24

Good Morning Guys,
Had an fantastic Upper training in my go to gym again. I’m currently at a sweet spot where I’m constantly progressing my lifts whilst pushing my body weight up. I’ve never seen such a high pace in progress as I’ve got right now cracking on with Upper Lower. The high frequency approach really forces me to be extra accurate with the recovery stuff. If I’m not 100% there I really feel the fuckage of the training dragging itself into the rest of my day.

Upper 1:

Rear Delt Flys – 4 Warmup Sets (x10, x8, x4, x2) – 130×7 – 120×12
Pec Deck – 3 Warmup Sets (x8, x4, x2) – 85×7
Chest Press flat – 2 Warmup Sets (x4, x2) – 75×6 – 70×10
Lat Pulldowns – 3 Warmup Sets (x8, x4, x2) – 101.25×7
Single Arm DB Row – 1 Warmup Set (x4) – 58×6 – 50×10
Chest Supported T-Bar – 3 Warmup Sets (x8, x4, x2) – 75×6 – 65×10
Cable Front Raises – 2 Warmup Sets (x8, x4) – 45×8 – 37.5×10
Lateral Raises (machine) – 2 Warmup Sets (x4, x2) – 72.5×8 – 60×11
Single Arm Preacher Curl (machine) – 2 Warmup Sets (x8, x4) – 35×7 – 25×13
Close Grip Press (machine) – 2 Warmup Sets (x8, x4) – 67.5×8 – 57.5×10

Lower 1 now, I’m excited !

Greetings
-Max

[Max Herklotz]

Hey Guys, reporting back to you pretty late again,

The last Upper session was in a different gym as I already said therefore I couldn’t really track my training as precisely but I’ve still made sure to go all out on my sets. I’ve chosen weights so that the rep ranges I usually had persisted throughout the training BUT I’ve not written down the weights used since I’m not going to visit that gym in the near future again.

So you’re only getting the rep ranges I’ve worked with here:

Upper 2:
Rear Delt Flies – 4 Warmup Sets (x8, x6, x4, x2) – x6 – x10
Pec Deck – 3 Warmup Sets (x8, x4, x2) – x6
Chest Press – 2 Warmup Sets (x4, x2) – x8 – x12
Lat Pulldown – 3 Warmup Sets (x8, x4, x2) – x6
Close Grip Row – 2 Warmup Sets (x4, x2) – x6 – x10
Upper Back Row – 3 Warmup Sets (x8, x4, x2) – x6 – x10
Shoulder Press – 4 Warmup Sets (x8, x6, x4, x2) – x8 – x12
Lateral Raises – 2 Warmup Sets (x4, x2) – x8 – x10
Preacher Curl (machine) – 2 Warmup Sets (x8, x4) – x6 – x12
Frech Press (machine) – 2 Warmup Sets (x8, x4) – x6 – x12

In 1.5 hours I’ll be doing Upper 1 again and I’ll most likely do another post tomorrow.

Until then, have a good rest of the day
Greetings
-Max

[Max Herklotz]

16.10.24

Hey guys, checking in with y’all 2 days after the session, since I was proper proper fucked after Lower 1. It was a great session and I already improved on my SLDLs. The other lifts progressed very well too, I was able to add reps to every exercise. Also this was the first training with my new TBJP Gear, felt really good to wear some big boy clothing whilst lifting.

Lower 1:
Lying Leg Curl – 3 Warmup Sets (x8, x4, x2) – 86,25×7 – 75×11
Adductor (machine) – 3 Warmup Sets (x8, x4, x2) – 80×8 – 60×10
Leg Press – 5 Warmup Sets (x10, x5, x3, x2, x1) – 180×8 – 140×12
SLDLs – 3 Warmup Sets (x8, x4, x2) – 120×6 – 100×11
Leg Extension – 2 Warmup Sets (x4, x2) – 125×7 – 95×12
Calf Raises – 2 Warmup Sets (x8, x4) – 100×6 – 85×10

Today I’m taking a crack at Upper 2, in a different gym than usual but I’ll try to do the same as always.

I hope y’all are having a great day,
Greetings
-Max

[Max Herklotz]

Well is there enough emphasis on the glutes in my approach if you’re focusing them ?