Naruto's log

[Naruto rulezz]

Training van maandag:
Squat:
- 80kg 3x4
Paired met
Calf raise
- BW 4x20 (tijdens w-up squat)


Weighted dips:
- BW + 12.75kg 1x12
- BW + 12.75kg 3x8
Paired met
- BW + 12.75kg 1x6
- BW + 12.75kg 3x4


DB side raise:
- 6.25kg 3x25
- 6.25kg 1x20
Paired met
Seated lat rear delt row:
- 35.5kg 4x15


DB curl:
- 4.5kg 2x30
Paired met
DB one arm OH extension:
- 6kg 1x26
- 6kg 1x20





Training van zojuist
Deadlift:
- 120kg 3x4

One arm standing arnold press:
- 20kg 1x3
- 20kg 3x2
Paired met
Weighted pull ups:
- BW + 8.75kg 4x6


Seated face pulls:
- 20.75kg 2x25
- 20.75kg 1x20
Paired met
RKC Plank
- BW 3x30 sec
Vorige week had ik 3x 1 min, maar had die avond door de spierpijn in m'n buik haast niet geslapen en die donderdag ook alleen maar ziek gelegen op de bank. Dus was wat erge overkill.


Rope pushdown:
- 5.5kg 2x30
Paired met
Neck flexion:
- + 3kg 2x50
Paired met
Neck extension:
- + 3kg 2x50

[Naruto rulezz]

Squat:
- 70.5kg 3x10
Paired met
Calf raise
- BW 4x25 (tijdens w-up squatten)

RDL: (met straps)
- 62.5kg 3x15

In. DB. BP:
- 16.25kg 4x15
Paired met
Wide grip hammer grip pull ups:
- BW + 3.25kg 1x10
- BW + 3.25kg 3x8


DB side raise
- 4.75kg 2x30
- 4.75kg 1x25
Paired met
Seated face pulls:
- 25.5kg 3x15

DB h-curl:
- 6.75kg 2x25
Paired met
Two arm OH extension:
- 10.5kg 1x30
- 10.5kg 1x20

[Naruto rulezz]

Squat:
- 80kg 1x6
- 80kg 2x4
paired met
calf raise tijdens w-up squat:
- BW 4x30


Weighted dips:
- BW + 13kg 1x12
- VW + 13kg 3x8
paired met
Weighted chin ups:
- BW + 13kg 1x6
- BW + 13kg 1x5
- BW + 13kg 2x4


DB side raise:
- 6.5kg 2x25
- 6.5kg 2x20
paired met
Seated lat rear delt row:
- 35.75kg 4x15


DB curl:
- 4.75kg 2x30
paired met
DB one arm OH extrnsion:
- 6kg 1x26
licht rood tricep OH extension 1x30

[Naruto rulezz]

Deadlift:
- 120kg 1x6
- 120kg 2x4

One arm standing arnold press:
- 16kg 1x10
- 16kg 3x8
Paired met
Weighted pull ups:
- BW + 9kg 4x6


Seated face pulls:
- 21kg 3x25
Paired met
RKC plank:
- BW 3x 40 sec


Rope cable pushdown:
- 5.75kg 2x30

Neck flexion:
- BW + 3.25kg 1x50
Paired met
Neck extension:
- BW + 3.25kg 1x50
Paired met
BB shrug
- 25kg 1x100

[Naruto rulezz]

Squat:
- 71kg 3x10
Paired met
Calf raise: (tijdens w-up squatten)
- BW 4x30

Standing unilateral leg curl:
- 5kg 1x15
- 6kg 1x15
- 6.5kg 1x15


In. DB. BP:
- 16.5kg 3x15
- 16.5kg 1x12
Paired met
Wide grip hammer grip lat pulldown:
- BW + 3.5kg 2x10
- BW + 3.5kg 1x8
- BW + 3.5kg 1x7


DB side raise:
- 5kg 1x30
- 5kg 2x20
Paired met
Seated face pulls:
- 25.75kg 1x15
- 25.75kg 2x12


DB h-curl:
- 7kg 1x30
- 7kg 1x25
Paired met
Two arm OH extension:
- 11kg 2x25

[Naruto rulezz]

Squat:
- 82.5kg 3x4
Paired met
Calf raise: (tijdens w-up squat)
- BW 4x30


Weighted dips:
- BW + 13.25kg 1x12
- BW + 13.25kg 2x8
- BW + 13.25kg 1x7
Paired met
Weighted chin ups:
- BW + 13.25kg 1x6
- BW + 13.25kg 3x4


DB side raise:
- 6.75kg 1x25
- 6.75kg 3x20
Paired met
Seated lat rear delt row:
- 36kg 4x15


DB curl:
- 5kg 2x30
Paired met
Band overhead extension:
- licht rood band 2x35

[Naruto rulezz]

Training van gister

Deadlift:
- 122.5kg 1x4
- 122.5kg 2x2


One arm standing arnold press:
- 16.25kg 1x10
- 16.25kg 3x8
Paired met
Pull ups:
- BW + 9.25kg 4x6


Seated face pulls:
- 21.25kg 2x25
- 21.25kg 1x20
Paired met
RKC plank 3x 50 sec


BB shrug:
- 80kg 2x15


Rope pushdown:
- 6kg 2x30
Paired met
Seated cable curl:
- 6kg 2x30

[Naruto rulezz]

Squat:
- 71.5kg 3x10
Paired met
Calf raise:
- BW 4x30 (tijdens w-up squat)


Standing unilateral leg curl:
- 7.5kg 1x15
- 10kg 1x15
- 12.5kg 1x12


In. DB. BP
- 16.75kg 1x15
- 18kg 1x15
- 18kg 1x9 < door afleiding
- 18kg 1x15
Paired met
Wide hammer grip pull ups:
- BW + 5kg 3x10
- BW + 5kg 1x7


DB side raise:
- 6kg 1x25
- 6kg 2x20
Paired met
Seated face pulls:
- 25.75kg 3x15


DB h-curl:
- 8kg 2x25
Paired met
Two arm OH extension:
- 12kg 2x25

[Naruto rulezz]

Squat:
- 85kg 3x4
Paired met
Calf raise (tijdens w-up squat)
- BW 4x35


Weighted dips:
- BW + 13.5kg 2x12
- BW + 13.5kg 2x8
Paired met
- BW + 13.5kg 1x6
- BW + 13.5kg 2x4
- BW + 13.5kg 1x3


DB side raise:
- 7kg 4x20
Paired met
Seated lat rear delt row:
- 37.5kg 1x15
- 37.5kg 1x14
- 15kg 1x10 (unilateral lat pulldown)
- 10kg 1x12 (unilateral lat pulldown)


DB curl:
- 6kg 2x30
Paired met
Band overhead extension:
- licht rode band 2x40

[Naruto rulezz]

Deficit deadlift:
- 80kg 2x10
- 85kg 1x10

One arm standing arnold press:
- 16.5kg 2x10
- 16.5kg 2x8
Paired met
Pull ups:
- BW + 9.5kg 4x6


Butterfly side raise:
- 4kg 4x15
Paired met
Unilateral calf raise:
- 10kg 4x15


BB shrug:
- 85kg 2x15


Rope pushdown:
- 6.25kg 2x30
Paired met
Seated cable curl:
- 6.25kg 2x30

[Naruto rulezz]

Training van gister

Squat:
- 72.5kg 3x10
Paired met
Calf raise (tijdens w-up squat)
- BW 3x35


Standing unilateral leg curl:
- 12.5kg 3x12 L en R


In. DB. BP:
- 20kg 1x12
- 20kg 2x10
- 20kg 1x7
Paired met
Wide grip hammer grip pull ups:
- BW + 5.25kg 2x10
- BW + 5.25kg 1x8
- BW + 5.25kg 1x7


DB side raise:
- 6kg 2x30
- 6kg 1x25
Paired met
Calf raise:
- + 40kg 1x12
- + 50kg 2x12


DB h-curl:
- 8.25kg 2x25
Paired met
Two arm OH extension:
- 12.5kg 2x25

[Naruto rulezz]

Squat:
- 90kg 3x4
Paired met
Calf raise
- BW 4x35 (tijdens w-up squat)


Weighted dips:
- + 13.75kg 1x12
- + 13.75kg 1x10
- + 13.75kg 2x8
Paired met
Weighted chin ups:
- + 13.75kg 2x6
- + 13.75kg 2x4


DB side raise:
- 7kg 2x25
- 7kg 2x20
Paired met
RKC plank:
- 2x 60 sec
Ab wheel rollout:
- 1x10


Rope pushdown:
- 6.5kg 2x30
Paired met
Seated cable curl:
- 6.5kg 2x30

[Naruto rulezz]

Training van gister

Deficit deadlift:
- 90kg 2x10
- 100kg 1x10


One arm standing arnold press:
- 16.75kg 2x8
- 16.75kg 2x6
Paired met
Pull ups:
- BW + 10kg 4x6


Butterfly side raise:
- 5kg 4x15
Paired met
Unilateral calf raise:
- + 15kg 2x15
- + 17.5kg 2x15


BB shrug:
- 90kg 2x15
- 100kg 1x15

[Naruto rulezz]

Squat:
- 75kg 3x10
Paired met
Calf raise
- BW 3x25 (tijdens w-up squat)


In. DB. BP:
- 20kg 1x15
- 20kg 1x12
- 20kg 1x10
- 20kg 1x8
Paired met
Wide grip hammer grip pull ups:
- + 5.5kg 1x10
- + 5.5kg 1x9
- + 5.5kg 2x8


DB side rise:
- 6.25kg 3x30
Paired met
Calf raise:
- + 60kg 3x12


DB h-curl:
- 8.5kg 2x25
Paired met
DB two arm OH extension:
- 13kg 1x25
- 13kg 1x15

[Naruto rulezz]

Squat:
- 92.5kg 3x4
Paired met
Calf raise:
- BW 4x25


Weighted dips:
- BW + 15kg 1x12
- BW + 15kg 1x10
- BW + 15kg 1x6
Paired met
Weighted chin ups:
- BW + 15kg 3x4


DB side raise:
- 8kg 4x15
Paired met
Ab wheel rollout vanaf de knieën
- 2x12
-1x10


Rope pushdown:
- 6.75kg 2x25
Paired met
Seated cable curl:
- 6.75kg 2x25