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  • Training A
    Squat:
    - 90kg 5x
    - 76kg 6x
    - 76kg 4x
    - 76kg 1x

    Military press:
    - 45kg 4x3
    Paired met
    Weighted neutral grip chin ups:
    - BW + 6kg 6x, 6x, 6x, 4x

    Wide grip BB shrugs:
    - 62.5kg 30x
    - 72.5kg 30x
    - 82.5kg 20x

    Unilateral leg curl:
    - 13.5kg 3x15

    Weighted accommodating dips:
    - BW + 22.5kg + light band 2x @ RPE 4
    - BW + 25kg + light band 2x @ RPE 5

    One legged calf raise:
    - BW + 5kg 3x15, 1x10
    Superset met tibia raise 4x25

    Comment


    • Training B
      Conventional DL:
      - 80kg 4x
      - 100kg 4x
      - 110kg 4x
      - 120kg 2x

      Incline BP:
      - 67.5kg 3x2 @ RPE 7/7/8

      Pull ups:
      - BW + 10kg 4x4
      Paired met
      DB side raise: 8.25kg 4x15

      Zercher squat:
      - 40kg 2x4

      Spider hammer curl:
      - 8kg 20x
      - 8kg 2x18
      Superset met
      Two arm OH tricep extension:
      - 10kg 25x
      - 12kg 20x

      Hanging knee raise 40x

      Comment


      • Training C

        Weighted dips:
        - BW + 52.5kg 2x @ RPE 9.5
        - BW + 52.5kg 2x1 @ RPE 9.5/9

        One arm DB row:
        - 18kg 20x
        - 18kg 18x
        - 18kg 2x15

        BSS:
        - BW + 10kg 3x8

        DB side raise:
        - 8kg 4x20

        Glute/hyperextension:
        - BW + 26kg 3x20
        Superset met
        Lying DB reverse fly:
        - 16kg 2x15
        - 16kg 1x18
        - 18kg 1x10 (bonus)

        BB seated calf raise:
        - 90kg 4x25
        Superset met seated tibia raise 4x25 met 6kg

        Comment


        • Training A

          Squat:
          - 100kg 1x
          - 76kg 6x, 6x, 3x

          Military press:
          - 45kg 3x4, 1x3
          Paired met
          Weighted neutral grip chin ups 2 sec hold:
          - BW + 7kg 3x6, 1x4

          Wide grip BB shrugs:
          - 65kg 25x
          - 75kg 25x
          - 85kg 15x

          Unilateral leg curl:
          - 13.75kg 3x15

          Weighted accommodating dips:
          - BW + 25kg + lichtgroen en lichtrood 2x2 @ RPE 6

          One legged calf raise:
          - BW + 5kg 2x15
          - BW + 5kg 2x12

          Tibia raise: 8kg 4x25

          Comment


          • Training B

            Conventional DL:
            - 80kg 6x
            - 100kg 6x
            - 110kg 6x
            - 120kg 3x

            Incline BP:
            - 45kg 3x8 @ RPE 4/4.5/5
            (deload)

            Pull ups:
            - BW + 11kg 4x2
            Paired met
            DB side raise: 8.5kg 4x15

            Zercher squat:
            - 40kg 2x6

            Spider hammer curl:
            - 8kg 12x
            - 10kg 12x
            - 10kg 10x
            Superset met
            Two arm OH extension:
            - 12kg 25x
            - 14kg 20x

            Hanging knee raises: 45x

            Comment


            • Training C

              Weighted dips:
              - BW + 53,5kg 3x1
              - BW + 54kg 1x1

              One arm DB row:
              - 20kg 2x12
              - 25kg 2x10

              BSS:
              - BW + 10kg 3x10

              DB side raise:
              - 10kg 4x12

              Glute/hyperextension:
              - BW + 27.5kg 2x15
              - BW + 30kg 1x15
              Superset met
              Lying DB reverse fly:
              - 16kg 2x16
              - 16kg 1x10

              BB seated calf raise:
              - 92.5kg 2x20
              Superset met seated tibia raise 2x25 met 8kg

              Comment


              • Training A
                Military press:
                - 47.5kg 4x3
                Paired met
                Weighted neutrl grip chin ups 2 sec hold:
                - BW + 8kg 2x6
                - BW + 8kg 2x4

                BSS: (DB in 1 hand)
                - 16kg 12x
                - 18kg 12x
                - 20kg 12x

                Wide grip banded BB shrugs:
                - 65kg + groene band 15x
                - 75kg + groene band 15x
                - 85kg + groene band 10x

                Unilateral leg curl:
                - 15kg 15x
                - 15kg 12x
                - 15kg 8x (linker knie heeeeeel lichtelijk gevoelig)

                Weighted accommodating dips:
                - BW + 26kg + groen + lichtrood 3x, 2x
                Tibia raise: 8kg 4x25

                One legged calf raise:
                - BW + 6kg 4x12

                Comment


                • Training B

                  Conventional deadlift
                  - 82.5kg 4x
                  - 102.5kg 4x
                  - 112.5kg 2x
                  - 122.5kg 1x

                  Incline BP:
                  - 45kg 3x10 @ RPE 6/6.5/7

                  Pull ups:
                  - BW + 11.25kg 4x2
                  Paired met
                  DB side raise:
                  - 8.5kg 4x20

                  Zercher squat:
                  - 45kg 2x1

                  Spider hammer curl:
                  - 8kg 20x
                  - 10kg 2x15
                  Superset met
                  Two arm OH triceps extension:
                  - 14kg 25x, 20x

                  Hanging knee raises 50x

                  Comment


                  • Training C

                    Weighted dips:
                    - BW 6x
                    - BW + 10kg 4x
                    - BW + 20kg 2x
                    - BW + 30kg 1x
                    - BW + 40kg 1x
                    - BW + 50kg 1x
                    - BW + 61.25kg 1x < PR!! @ 71.6kg (laatste PR was in december BW + 60kg 1x @ 64.3kg)

                    One arm DB Row:
                    - 27.5kg 1x12 L en R
                    - 27.5kg 2x8 L en R
                    - 30kg 1x8 L en R

                    BSS:
                    - BW + 10kg 2x12 L en R
                    - BW + 10kg 1x10 L en R

                    DB side raise:
                    - 10.25kg 12x, 10x, 8x, 8x

                    Glute/hyper extension:
                    - BW + 30kg 3x10
                    Superset met
                    Lying DB reverse fly:
                    - 10kg 3x20

                    BB seated calf raise:
                    - 92.5kg 3x20
                    Superset met seated tibia raise 8kg 3x25

                    Comment


                    • Training A

                      Military press:
                      - 47.5kg 4x
                      - 47.5kg 3x3
                      Paired met
                      Weighted neutral grip chin ups:
                      - BW + 10kg 4x4 (1 sec hold)

                      Deficit BSS:
                      - 20kg 8x
                      - 20kg 2x6 (zelfgemaakte DB)

                      Wide grip banded BB shrugs:
                      - 75kg + groen 12x
                      - 80kg + groen 2x12

                      Unilateral leg curl:
                      - 15kg 2x15 (2de set RPE 10)
                      - 15kg 10x

                      Banded CG DB BP:
                      - 14kg + blauw 16x, 13x @ RPE 8

                      Standing calf raise: 2 sec hold en stretch
                      - BW + 20kg 4x15
                      Tibia raise: 10kg 4x25

                      Comment


                      • Training B

                        Deadlifts gingen kut dus niet benoems waardig

                        Incline BP:
                        - 46kg 2x10, 1x12 @ RPE 6,6,7.5

                        Pull ups:
                        - BW + 11.5kg 4x2
                        Paired met DB side raise 9kg 4x15

                        Zercher squat:
                        - 20kg 10x
                        - 30kg 4x
                        - 40kg 2x
                        - 45kg 2x
                        - 50kg 1x

                        DB hammer curl:
                        - 10.5kg 3x12
                        Superset met
                        Two arm OH triceps extension:
                        - 14kg 25x
                        - 16kg 12x

                        RKC Plank: 2x 30 seconden

                        Comment


                        • Training C
                          Weighted dips:
                          - BW + 27.5kg 3x6
                          - BW + 27.5kg 1x10

                          One arm DB row:
                          - 30kg 8x
                          - 32.5kg 6x
                          - 35kg 6x
                          - 40kg 4x

                          BSS:
                          - BW + 12kg 3x8

                          DB side raise:
                          - 10.5kg 2x12
                          - 10.5kg 2x10

                          Glute bridge superset face pulls 4x25 (face pulls met rood en groen)

                          Seated calf raise:
                          - 100kg 3x15 superset met seated tibia raise 8kg 3x30

                          Comment


                          • Training A
                            Push press:
                            - 50kg 3x @ RPE 7.5
                            - 55k 2x @ RPE 9
                            - 60kg 2x1 @ RPE 9.5 / 10
                            Paired met
                            Weighted neutral grip chin ups:
                            - BW + 11kg 4x4

                            Deficit BSS:
                            - 12kg 3x6

                            Wide grip banded bb shrug:
                            - 80kg + groene band 3x15

                            Unilateral leg curl:
                            - 15.5kg 15x, 10x, 6x

                            Banded CG'ish DB BP:
                            - 14kg + blauw 20x, 10x

                            Standing calf raise:
                            - BW + 22.5kg 15x
                            - BW + 25kg 3x15
                            Tibia raise: 10kg 4x25

                            Comment


                            • Training B
                              Zercher squat:
                              - 45kg 2x5
                              - 45kg 1x3

                              Incline BP:
                              - 47.5kg 12x, 6x, 8x @ RPE 7.5/4/6

                              Pull ups:
                              - BW + 12.5kg 4x2
                              Superset met DB side raise 9kg 4x16

                              RDL:
                              - 40kg 3x12

                              DB h-curl:
                              - 12kg 12x
                              - 14kg 2x8
                              Superset met
                              Two arm OH triceps extension:
                              - 14kg 25x
                              - 16kg 15x

                              RKC plank: 2x45 seconden

                              Comment


                              • Training C

                                Weighted dips:
                                - BW + 30kg 3x6
                                - BW + 30kg 1x8

                                One arm DB row:
                                - 40kg 4x4 L en R

                                BSS:
                                - BW + 12kg 3x10 L en R

                                DB side raise:
                                - 12kg 3x8
                                - 12kg 2x6

                                Lying DB reverse fly:
                                - 10kg 1x20
                                - 10kg 2x25

                                BB seated calf raise:
                                - 102.5kg 3x15 (2 sec hold)
                                Superset met seated tibia raises 3x30 met 8kg

                                Comment

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