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  • Training B

    Convential DL met straps:
    - 120kg 1x
    - 130kg 1x
    - 140kg 1x
    - 100kg 1x
    De 140kg als werk gewicht behouden, geleidelijk aan reps toevoegen. Back-off sets met 100kg uitbreiden in sets en reps.

    Incline BP:
    - 60kg 8,6,6,5 @ RPE 8/8.5/8.5/9.5

    Pull ups:
    - BW 12x, 6x, 6x, 6x, 6x

    Squat:
    - 72.5kg 20x
    Superset met
    DB pullover:
    - 8kg 20x

    Lat prayer:
    - 13.5kg 3x20
    Superset met
    DB side raise:
    - 8.5kg 3x15

    Alternating DB h-curl:
    - 14.5kg 5x
    - 12kg 2x8
    Superset met
    Band pushdown:
    - licht groen (15kg) + licht rood: 35x, 30x, 20x

    Comment


    • Training C

      Weighted dips:
      - BW + 17.5kg 3x10 @ RPE 6.5 / 7 / 7.5
      - BW + 18.5kg 12x @ RPE 9.5/10

      Pendlay row:
      - 62kg 12x, 10x
      - 63kg 2x10

      DB BSS:
      - 10kg p.k. 12x, 8x, 8x

      Unilateral arnold press:
      - 16.25kg 10x
      - 12kg 2x15
      Paired met
      Unilateral lat pulldown:
      - 21.25kg 12x, 10x, 8x

      Glute/hyperextension:
      - BW + 12kg 2x25
      - BW + 14kg 1x25
      Superset met
      Lying DB reverse fly:
      - 9kg 2x25
      - 10kg 1x25

      BB seated calf raise:
      - 85kg 4x25

      Comment


      • Training A
        Squat:
        - 92.5kg 5x2

        Sumo stance OH press:
        - 60kg 2x1 @ RPE 9.5 & RPE 10 (Push press)
        - 45kjg 5x, 4x @ RP 8 en 9
        Paired met
        Weighted neutral grip chin ups:
        - BW + 35kg 1x
        - BW + 25kg 3x
        - BW + 15kg 6x
        - BW + 5kg 8x

        Wide grip BB shrugs:
        - 110kg 2x10
        - 115kg 2x10

        Unilateral leg curl:
        - 10.25kg 1x15
        - 10.25kg 2x12

        Weighted accommodating dips:
        - BW + 9kg + light band 15x, 11x

        One legged calf raise:
        - BW + 10.5kg 15x, 12x, 10x, 10x

        Comment


        • Training B
          Convential DL:
          - 120kg 1x
          - 130kg 1x
          - 140kg 1x
          - 100kg 2x

          Incline BP:
          - 60kg 10x @ RPE 8.5
          - 60kg 8x @ RPE 8
          - 50kg 2x6 @ RPE 8

          Pull ups:
          - BW 12x, 6x, 7x, 6x, 6x (totaal 37x)

          Squat:
          - 75kg 20x
          Superset met
          DB pullover:
          - 10kg 20x

          Lat prayer:
          - 14kg 3x20
          Superset met
          DB lateral raise:
          - 8.75kg 3x15

          Alternating DB h-curl:
          - 10kg 10x
          - 10kg 10x (alternating curl)
          - 20kg 12x (BB curl)
          Superset met
          Rope pushdown:
          - 5kg 3x20

          Comment


          • Training C
            Weighted dips:
            - BW + 18.5kg 3x10 @ RPE 6.5 / 7 / 7.5
            - BW + 20kg 12x @ RPE 9.5

            Pendlay row:
            - 65kg 6x
            - 65kg 3x4

            DB BSS:
            - BW 10kg 13x, 10x, 9x

            Unilateral arnold press:
            - 16.25kg 12x
            - 12.25kg 15x, 12x
            Paired met
            Unilateral lat pulldown:
            - 21.25kg 2x12, 1x10

            Glute/hyperextension:
            - BW + 14kg 2x25
            - BW + 16kg 1x15
            Superset met
            Lying DB reverse fly:
            - 10kg 3x25

            BB seated calf raise:
            - 90kg 3x25

            Comment


            • Training A
              Squat:
              - 95kg 3x2
              - 95kg 1x3

              Sumo stance OH press:
              - 60kg 0x (push press)
              - 50kg 3x @ RPE 8.5 (push press)
              - 45kg 6x, 4x @ RPE 9.5,9
              Paired met
              Weighted neutral grip chin ups:
              - BW + 35kg 1x
              - BW + 25kg 4x
              - BW + 15kg 7x
              - BW + 5kg 8x

              Wide grip shrugs:
              - 120kg 3x10
              - 120kg 1x8

              Unilateral leg curl:
              - 10.5kg 2x15
              - 10.5kg 1x12

              Weighted accommodating dips:
              - BW + 10kg + lightband 15x, 12x

              One legged calf raise:
              - 10.5kg 3x12

              Comment


              • Training B
                Conventional DL:
                - 120kg 1x
                - 130kg 1x
                - 142.5kg 1x
                - 100kg 3x

                Incline BP:
                - 61kg 6x @ RPE 7
                - 61kg 6x @ RPE 7.5
                - 61kg 4x @ RPE 6
                - 51kg 5x @ RPE 6.5

                BW pull ups:
                - BW 12x, 8x, 8x, 6x
                Paired met
                DB side raise:
                - 4kg 30x, 25x, 25x, 25x, 25x

                Squat:
                - 80kg 20x
                Superset met
                DB pullover:
                - 10kg 20x

                BB curl:
                - 21kg 12x, 12x, 10x
                Superset met
                Rope pushdown:
                - 5.25kg 3x25

                Kneeling band crunches:
                - groen 2x25

                Comment


                • ik gebruik sinds kort de fitbit inspire 2 bij het fitnessen en het helpt enorm en is erg motiverend.
                  dit is die ik gebruik ik raad hem erg aan https://amzn.to/38XwxRM

                  Comment


                  • Weighted dips:
                    - BW + 20kg 3x10 @ RPE 6.5/7, RPE 7.5, RPE 8.5
                    - BW + 22.5kg 10x @ RPE 9.5

                    Pendlay row:
                    - 65kg 4x6

                    DB BSS superset met reverse lunge:
                    - BW 15x p.k. / 15x p.k. 3 sets
                    Gezien knieën wat gevoelig / vermoeid voelde van de 20 rep squat met 80kg op woensdag, maar bij BW gehouden de BSS. Wat higher rep en om wat uitdagender te maken / conditionering, reverse lunges erbij gedaan.

                    Unilateral arnold press:
                    - 16.5kg 12x
                    - 12.5kg 15x @ RPE 9, 12x @ RPE 7
                    Paired met
                    Unilateral lat pulldown:
                    - 21.5kg 3x12

                    Glute/hyperextension:
                    - BW + 16kg 3x25
                    Superset met:
                    Lying DB reverse fly:
                    - 10.25kg 3x25

                    BB seated calf raise;
                    - 90kg 2x15
                    - 80kg 1x30

                    Comment


                    • Training A:
                      Squat:
                      - 97.5kg 4x1

                      Military pres:
                      - 30kg 3x8 @ RPE 5
                      - 30kg 12x @ RPE 7
                      (deload en vanaf hier rustig opbouwen).
                      Paired met
                      Weighted neutral grip chin ups:
                      - BW + 35kg 1x
                      - BW + 25kg 5x
                      - BW + 15kg 7x
                      - BW + 5kg 9x

                      Wide grip bb shrugs:
                      - 122.5kg 4x8

                      Unilateral leg curl:
                      - 10.75kg 15x, 12x, 12x

                      Weighted accommodating dips:
                      - BW + 11kg + light band 2x12 @ RPE 7.5

                      One legged calf raise 2 sec hold
                      - BW 25x, 15x, 15x, 25x
                      Superset met
                      Tibia raises 4x25

                      Comment


                      • Training B
                        Convential DL:
                        - 130kg 1x (was zwaar genoeg voor vandaag)
                        - 100kg 6x

                        Incline BP:
                        - 61kg 8,7,6,5x @ RPE 8/8/7.5/7

                        Pull ups:
                        - BW 12x, 10x, 10x, 8x, 6x
                        Paired met
                        DB side raise:
                        - 4.25kg 30x, 30x, 25x, 25x, 20x

                        Zercher squat:
                        - 20kg 12x
                        - 20kg 15x
                        Erge pomp in lats nog van alle pull ups.

                        BB curl:
                        - 21.5kg 12x, 8x, 7x
                        Superset met
                        Rope pushdown:
                        - 5.5kg 25x, 20x, 15x

                        Comment


                        • Training C

                          Weighted dips:
                          - BW + 21kg 3x10 @ RPE 6.5/7, RPE 7.5, RPE 8
                          - BW + 23.5kg 10x @ RPE 9.5

                          Pendlay row:
                          - 65kg 4x7

                          Wat lunges, knieën wat gevoelig dus op gevoel gedaan. Vanaf volgende week weer rustig gaan loaden

                          Unilateral arnold press:
                          - 16.75kg 12x
                          - 12.75kg 15x, 12x
                          Paired met
                          Unilateral lat pulldown:
                          - 21.75g 12x, 10x, 10x

                          Glute/hyperextension:
                          - BW + bb (20kg) 3x15
                          Superset met
                          Lying DB reverse fly:
                          - 10.5kg 3x25

                          BB seated calf raise;
                          - 70kg 4x30
                          Superset met
                          Tibia raises 4x25

                          Comment


                          • Training A

                            Squat:
                            - 100kg 1x
                            - 70kg 3x8

                            Military press:
                            - 32.5kg 3x8 @ RPE 5/6/6
                            - 32.5kg 1x12 @ RPE 9.5
                            Paired met
                            Weighted neutral grip chin ups:
                            - BW + 37.5kg 1x
                            - BW + 27.5kg 2x @ RPE 8.5
                            - BW + 17.5kg 3x RPE 8.5/9
                            - BW + 7.5kg 5x @ RPE 8.5

                            Wide grip shrugs:
                            - 125kg 3x8
                            - 125kg 1x6

                            Unilateral leg curl:
                            - 11kg 3x15

                            Weighted accomodating dips:
                            - BW + 12.5kg + light band 12x @ RPE 7.5, 10x @ RPE 8.5

                            One legged calf raise (2 sec stretch en hold)
                            - BW + 1kg 4x15

                            Comment


                            • Training B

                              Conventional deadlift:
                              - 120kg 1x
                              - 100kg 10x
                              - 100kg 2x

                              Incline BP:
                              - 61kg 10x @ RPE 8.5
                              - 61kg 6x @ RPE 9
                              - 61kg 6x @ RPE 9.5
                              - 61kg 4x @ RPE 7.5-8

                              BW pull ups:
                              - BW 13x, 10x, 9x, 8x, 7x
                              Paired met
                              DB side raise: 4.5kg 30x, 30x, 25x, 20x, 20x

                              Zercher squat:
                              - 25kg 2x10
                              Superset met
                              DB pullover:
                              - 12kg 2x15

                              BB curl:
                              - 21.5kg 13x, 8x, 8x
                              Superset met
                              Rope pushdown:
                              - 5.5kg 30x, 20x, 16x

                              F-walk:
                              - 16kg p.k. 150 stappen

                              Comment


                              • Training C

                                Weighted dips:
                                - BW + 22.5kg 10x @ RPE 6.5
                                - BW + 22.5kg 10x @ RPE 7
                                - BW + 22.5kg 10x @ RPE 8.5
                                - BW + 25kg 10x @ RPE 9

                                Pendlay row:
                                - 65kg 4x8

                                Tempo BSS:
                                - BW 3x6
                                (3 sec down, 2 sec hold, 3 sec up)

                                Unilateral arnold press:
                                - 17kg 8x
                                - 13kg 12x
                                Paired met
                                Unilateral lat pulldown:
                                - 22.5kg 2x8

                                Glute/hyperextension:
                                - BW + 20kg 20x, 20x, 25x
                                Superset met
                                Lying DB reverse fly:
                                - 10.75kg 3x25

                                BB seated calf raise:
                                - 71kg 4x30
                                Superset met tibia raises 4x25

                                Comment

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