Naruto's log

[Naruto rulezz]

Deficit sumo deadlift:
- 130kg 3x1 met 2 min rust tussen sets in
- 112.5kg 3x3

Tempo BP:
- 65kg 5x,3x,3x,3x

DB deficit BSS:
- + 9kg 3x8

Seated shoulder pulls:
- 31.5kg 2x10
- 31.5kg 2x8


DB side raise:
- 6.5kg 2x20
- 6.5kg 1x15
Paired met
Rope pushdown:
- 8kg 25x, 20x, 15x

[Naruto rulezz]

Training van gister nog:
Squat:
- 92.5kg 3x1 met 90 sec rust tussen sets in.
- 77.5kg 3x5

Wide grip OH press:
- 40kg 3x5
Paired met
Weighted neutral grip chin ups:
- + 30kg 3x3

Snatch grip shrugs:
- 70kg 15,12,10,8x MMC 'stijl'.
(mind muscle connection, slow descend vasthouden bovenin.
Paired met
Unilateral leg curl:
- 11kg 4x15

Tempo + banded DB BP:
- zwaarste band DB 14.5kg p.k. 13,7x

KAATSU donkey calf raise:
- + 33.5kg 30x, 35x
Overige 3 sets overgeslagen.

[Naruto rulezz]

Paused BP:
- 85kg 1x1
- 73.5kg 3,2,2

Convential deadlift:
- 60kg 3x4

Unilateral lat pulldown:
- 21kg 10,8,8,6x
Paired met
Hip thrust:
-80kg 3x8

KAATSU uni leg extension:
- 3.25kg 2x30

KAATSU DB curl:
- 6.25kg 25,25,20x

[Naruto rulezz]

Blijkbaar vergeten training van donderdag en vrijdag te loggen. Deze week deload week. Gehele vorige week veel pijntjes aan gewrichten.

Training van gister:
Squat:
- 75kg 3x1
- 65kg 2x3

Wide grip OH press:
- 32.5kg 3x3
Paired met
Weighted neutral grip chin ups:
- + 24kg 3x3


Snatch grip shrugs:
- 70,5kg 1x15
- 70.5kg 2x10
paired met
Unilateral leg curl:
- 11.25kg 2x15
- 11.25kg 1x10

Tempo banded DB BP:
- zwaarste band met 14.75kg 12x, 10x

KAATSU donkey calf raise:
- 34kg 1x35
- 34kg 3x15



-----------------------------------------
Training van zojuist

Paused BP:
- 68kg 1x1
- 57.5kg 2x3

Convential deadlift:
- 60kg 2x6

Unilateral lat pulldown:
- 17kg 3x10
Paired met
Hip thrust:
- 66kg 3x8


KAATSU uni leg lextension:
- 3.5kg 1x30
- 3.5kg 1x20
- 3.5kg 2x15

KAATSU DB curl:
- 6.5kg 2x25

[Naruto rulezz]

Weightedd ips:
- BW + 35kg 3x
- BW + 25kg 3x
- BW + 15kg 3x
Paired met
Weighted pull ups:
- BW + 7.5kg 3x3

Tempo squat:
- 57.5kg 3x3
Paired met
Unilateral arnold press:
- 14.5kg 3x5

One arm standing rear delt row:
- lichtste band 4x30

Tempo seated BB calf raise:
- 42.5kg 4x25
Paired met
DB h-curl:
- 14kg 10x,8x

[Naruto rulezz]

Deficit sumo deadlift
- 100kg 3x1
- 90kg 1x3

Tempo BP:
- 55kg 3x5

DB deficit BSS:
- BW 8x
- + 8kg p.k. 8x
- + 10kg p.k. 6x

Seated shoulder pull:
- 25kg 2x10

DB side raise:
- 7kg 2x15
Paired met
Rope pushdown:
- 8.5kg 20x, 15x

[Naruto rulezz]

Training van gister:
Squat:
- 95kg 1x1
- 80kg 3x3

Wide grip OH press:
- 33.5kg 3x8
Paired met
Weighted neutral grip chin ups:
- BW + 25kg 3x
- BW + 15kg 8x
- BW + 5kg 10x

Snatch grip shrugs:
- 71kg 2x15
- 71kg 1x10
Paired met
Unilateral leg curl:
- 12kg 3x15

Tempo + banded DB BP:
- Zwaarste band met 16kg 12x, 8x

KAATSU calf raise:
- 35kg 35x, 25x, 15x, 15x

-----------------------------------------------------
Training van zojuist:
Paused BP:
- 86kg 1x (niet paused)
- 86.5kg 0x (paused)
- 75kg 3x
- 75kg 2x

Convential deadlift:
- 62.5kg 3x6

Unilateral lat pulldown:
- 17.25kg 3x10
Paired met
Hip thrust 2 sec hold:
- 70kg 8x
- 80kg 8x
- 90kg 8x

KAATSU uni leg extension:
- 3.75kg 3x25

KAATSU DB curl:
- 7kg 22x
- 7kg 20x

[Naruto rulezz]

Training van gister:
Weighted dips:
- + 36kg 5x
- + 26kg 8x
- + 16kg 12x
Paired met
Weighted pull ups:
- + 10kg 3x5

Squat:
- 75kg 3x
- 60kg 2x3
Paired met
Unilateral arnold press:
- 14.75kg 2x8

BB OH shrug:
- 23.5kg 12x, 10x

Tempo seated BB calf raise:
- 43kg 3x25
Paired met
DB h-curl:
- 14.5kg 8x, 7x


-----------------------------------------------------

Training van zojuist
Deficit sumo deadlift:
- 122.5kg 1x1
- 102.5kg 3x4


Tempo BP:
- 70kg 2x3
- 65kg 1x3

DB deficit BSS:
- 6.5kg 2x8

Seated shoulder pull:
- 25.5kg 3x10

DB lateral raise:
- 8kg 12x,10x, 10x
Paired met
Rope pushdown:
- 9kg 25x, 15x

[Naruto rulezz]

Squat:
- 97.5kg 1x1
- 82.5kg 3x3


Wide grip OH press:
- 34.5kg 8,8,7x
Paired met
Neutral grip weighted chin ups:
- + 26kg 3x
- + 16kg 6x
- + 6kg 10x

Snatch grip shrugs:
- 72kg 15,12,10x
Paired met
Unilateral leg curl:
- 12.5kg 2x15

Tempo + banded DB BP:
- zw + 16.5kg 10,8x

KAATSU calf raise:
- 36kg 2x30
- 36kg 25x
- 36kg 15x

[Naruto rulezz]

BP touch and go
-87kg 1x1
- 76kg 2x3
- 76kg 1x2

Convential DL:
- 65kg 3x6

Unilateral lat pulldown:
- 17.5kg 3x10
Paired met
Hip thrust:
- 92.5kg 8x
- 100kg 2x8

Uni leg extension: - overgeslagen

KAATSU DB curl:
- 8kg 1x20
- 8kg 1x16

[Naruto rulezz]

Weighted dips:
- + 36kg 5x
- + 27kg 7x
- + 17kg 12x
Paired met
Weighted pull ups:
- BW + 10.5kg 3x5

Squat:
- 70kg 3x6
Paired met
Unilateral standing arnold press:
- 16kg 8x
- 16kg 6x

BB OH shrug:
- 25kg 2x15

Tempo seated BB calf raise:
- 45kg 3x15
Paired met
DB h-curl:
- 14.5kg 10x, 8x

[Naruto rulezz]

Deficit sumo deadlift:
- 125kg 1x
- 105kg 3x3

Tempo BP:
- 71kg 3x3

Deficit BSS:
- BW 12x
- KAATSU 12x

Seated shoulder pulls:
- 26kg 3x10

DB side raise:
- 8.25kg 12x,10x,10x
Paired met
KAATSU pushdown:
- 5kg 30x

[Naruto rulezz]

Training van maandag:
Squat:
- 100kg 1x1
- 85kg 3x3

Wide grip OH press:
- 35.5kg 2x8
- 35.5kg 1x6
Paired met
Weighted neutral grip chin ups:
- + 27.5kg 3x
- + 17.5kg 6x
- + 7.5kg 8x

Snatch grip shrugs:
- 73kg 1x15
- 73kg 2x12
Paired met
Unilateral leg curl:
- 13kg 12x, 10x

Tempo banded DB BP:
- Zwaaste band + 17kg 10x, 8x

Kaatsu calf raise:
- 37.5kg 1x25
- 37.5kg 3x20


---------------------------------------------

Training van dinsdag:

BP touch & go:
- 88kg 0x
- 77.5kg 2x
- 70kg 3x

Convential deadlift:
- 70kg 3x6

Unilateral lat pulldown:
- 17.75kg 3x10
Paired met
Hip thrust 2 sec squeeze:
- 102.5kg 3x8

KAASU unilateral leg extension:
- 4kg 2x25

KAATSU DB curl:
- 8.5kg 20x, 12x



-------------------------------------

Training van zojuist:
Weighted dips:
- + 37.5kg 1x5
- + 27.5kg 1x6
- + 17.5kg 8 of 10x
Paired met
Weighted pull ups:
- BW + 11kg 3x5


Squat:
- 72.5kg 3x3
Paired met
Unilateral arnold press:
- 16.25kg 1x8
- 16.25kg 1x6


BB OH shrug:
- 26kg 3x15


Tempo seated bb calf raise:
- 45.5kg 3x15
Paired met
DB H-curl:
- 14.75kg 8x, 7x

[Naruto rulezz]

Deficit sumo deadlift:
- 127.5kg 0x (120kg lukte wel)
- 107.5kg 2x3

Temp BP:
- 72kg 2x3
- 72kg 1x2

DB KAATSU deficit BSS:
- 2.5kg p.k. 20x, 18x L en R


Seated shoulder pulls:
- 26.5kg 3x10

DB lateral raise:
- 8.5kg 2x15
- 8.5kg 1x10
Paired met
KAATSU rope pushdown:
- 5.25kg 30x, 25x

[Naruto rulezz]

Squat:
- 102.5kg 1x1
- 87.5kg 3x3

OH press:
- 36.5kg 2x8
- 36.5kg 1x6
Paired met
Weighted neutral grip chin ups:
- + 30kg 3x
- + 20kg 5x
- + 10kg 7x


Snatch grip shrugs:
- 75kg 15,12,10x
Paired met
Unilateral leg curl:
- 13.5kg 2x12

Tempo + banded DB BP:
- zwaarste band met 18kg 10x, 7x

KAATSU calf raise:
- + 40kg 4x20