Naruto's log

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  • Training A
    Push press:
    - 52.5kg 1x @ RPE 8
    - 45kg 8x, 5x, 4x
    Paired met
    Weighted neutral grip chin ups:
    - BW + 12.5kg 5x,4x,4x,4x

    Tempo deficit BSS:
    - 14kg 3x6

    Wide grip banded BB shrugs:
    - 82.5kg + groen 3x12

    Standing calf raise:
    - BW + 25kg 4x20

    Banded DB BP:
    - 16kg + blauw 12x @ RPE 7
    - 16kg + blauw 10x @ RPE 8

    Comment


    • Training B
      Zercher squat:
      - 50kg 3x, 3x, 5x

      Incline BP:
      - 50kg 3x10 @ RPE 7

      Pull ups:
      - BW + 12.5kg 4x3
      Paired met
      DB side raise:
      - 9kg 20x, 16x, 16x, 16x

      RDL:
      - 42.5kg 12x
      - 45kg 2x12

      DB h-curl:
      - 12kg 12x
      - 14kg 10x
      - 14kg 8x
      Superset met
      Two arm OH triceps extension:
      - 16kg 2x15

      Hollow hold niveau 1: 2x30 seconden

      Comment


      • Training C

        Weighted dips:
        - BW + 31kg 4x6 @ RPE 6.5/7.5/8.5/9.5

        One arm DB row:
        - 40kg 2x5
        - 40kg 2x4

        BSS:
        - BW + 14kg 3x8

        DB side raise:
        - 12kg 12x, 8x, 8x, 7x

        Glute/hyperextension:
        - 20kg 3x15
        superset met band face pulls 4x25 met groene band

        BB seated calf raise:
        - 105kg 3x15

        Comment


        • Training A (van maandag)
          Push press:
          - 53.5kg 2x
          - 45.5kg 5x,5x,3x
          Paired met
          Weighted neutral grip chin ups:
          - BW + 15kg 4x4

          Deficit BSS:
          - 14kg 12x, 8x, 6x

          Wide grip banded BB shrugs:
          - 85kg + groen 3x15
          Superset met
          Standing calf raise:
          - BW + 27.5kg 4x20

          Unilateral standing leg curl:
          - 5kg 2x20

          Banded DB BP:
          - 16kg + blauw 15x, 12x

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

          Training B
          Zercher squat:
          - 60kg 2x1

          Incline BP:
          - 60kg 10x, 7x, 6x

          Pull ups:
          - BW + 15kg 4x3
          Paired met
          DB side raise:
          - 10kg 4x15

          RDL:
          - 50kg 3x12

          DB h-curl:
          - 12kg 12x
          - 14kg 9x
          Superset met
          Banded pushdown rood 2x50

          Hollow hold: 2x 1 minuut

          Comment


          • Training C

            Weighted dips:
            - BW + 35kg 3x @ RPE 6
            - BW + 35kg 3x @ RPE 7
            - BW + 35kg 3x @ RPE 6.5
            - BW + 40kg 2x @ RPE 7.5
            - BW + 45kg 3x @ RPE 8.5

            One arm DB row:
            - 20kg 2x12 L en R
            - 25kg 2x12 L en R
            (deload)

            Front foot elevated split squat:
            - BW + 4kg p.k. 15x L en R
            Zercher split squat:: 20kg 2x10 L en R

            DB side raise:
            - 12kg 15x
            - 12kg 10x
            - 12kg 8x
            - 12kg 10x

            Glute/hyperextension:
            - BW + 22.5kg 2x15
            - BW + 25kg 1x15
            Superset met
            Lying DB reverse fly:
            - 12kg 3x15

            BB seated calf raise: 1 sec hold
            - 80kg 3x30

            Comment


            • Training A
              Push press:
              - 55kg 1x
              - 45.5kg 7x, 5x, 5x
              Paired met
              Weighted neutral grip chin ups:
              - BW + 20kg 4x, 4x, 3x, 2x

              Deficit BSS:
              - +16kg 3x10 L en R

              Wide grip banded BB shrugs:
              - 87.5kg + groen 15x, 12x, 12x
              Superset met
              Standing calf raise:
              - BW + 30kg 3x20
              - BW + 35kg 1x20

              Unilateral leg curl:
              - 5.5kg 2x20

              Push ups:
              - BW 16x, 12x

              Comment


              • Training B
                Zercher squat:
                - 60kg 2x1
                - 45kg 1x3 paused

                Incline BP:
                - 65kg 6x @ RPE 7.5
                - 65kg 5x @ RPE 8.5
                - 65kg 5x @ RPE 7

                Pull ups:
                - BW + 20kg 4x3
                Paired met
                DB side raise:
                - 10kg 20x, 15x, 15x, 15x

                RDL:
                - 55kg 1x10
                - 55kg 2x12

                DB h-curl:
                - 10kg 2x12
                - 10kg 1x10
                Superset met
                Rope cable pushdown:
                - 7.5kg 2x20
                - 7.5kg 1x10

                Hollow hold niveau 1 2x60 seconden

                Comment


                • Training C

                  Weighted dips:
                  - BW + 50kg 2x
                  - BW + 50kg 4x1


                  One arm DB row:
                  - 30kg 4x12

                  Zercher squat:
                  - 22.5kg 3x10

                  DB side raise:
                  - 12.5kg 4x8

                  Glute/hyperextension:
                  - 30kg 3x15
                  Superset met
                  Lying DB reverse fly:
                  - 12kg 3x20

                  BB seated calf raise:
                  - 82.5kg 3x30


                  ----------------------------------
                  Volgende week geen trainingen > moedervlekje laten weghalen en volgende week vrijdag gaat de hechting eruit.
                  Last edited by Naruto rulezz; 02-07-2021, 16:47.

                  Comment


                  • Net weer getraind. Zondag eerste vaccin prik gehad dus maandag was schouder erg beurs. Vandaag pas uitslag gekregen en was gelukkig een gewone moedervlek.

                    Rustig aangedaan en setje minder gedaan. Vanuit hier rustig opbouwen in gewicht. Werksets zal gelijk blijven zodat ik eerst de huidige sets zo goed mogelijk benut.

                    Zercher squat:
                    - 40kg 2x6 @ RPE 6

                    Incline BP:
                    - 50kg 10x
                    - 60kg 6x

                    Chin ups:
                    - + 5kg 8x, 6x, 5x
                    Paired met
                    DB side raise:
                    - 6kg 20x
                    - 8kg 2x15

                    RDL:
                    - 50kg 2x12

                    DB h-curl:
                    - 10kg 12x, 10x
                    Superset met
                    Rope cable pushdown:
                    - 7.5kg 25x, 16x

                    Hollow hold niveau 1: 2x 1 minuut

                    Comment


                    • Training C
                      Weighted dips:
                      - BW + 30kg 6x
                      - BW + 40kg 5x

                      Neutral grip inverted row:
                      - BW 2x15
                      - + 5kg 10x

                      Zercher split squat:
                      - 25kg 2x10 L en R
                      - 27.5kg 1x10 L en R

                      DB side raise:
                      - 10kg 2x12
                      - 10kg 1x10

                      Glute/hyperextension:
                      - 30kg 1x10
                      - 30kg 1x15 (minder grote ROM, meer focus op bilspieren)
                      superset met
                      Lying DB reverse fly:
                      - 12kg 1x21
                      - 12kg 2x20

                      BB seated calf raise:
                      - 90kg 3x20

                      Comment


                      • Training A

                        Push press:
                        - 50kg 1x
                        - 60kg 1x
                        - 50kg 2x3 @ RPE 8
                        Paired met
                        Weighted neutral grip chin ups:
                        - BW + 20kg 2x
                        - BW + 25kg 3x2

                        Zercher lunge om en om:
                        - 20kg 10x p.k.
                        - 22.5kg 2x10 p.k.

                        Wide grip banded BB shrugs:
                        - 90kg + groen 1x12
                        - 95kg + groen 3x12
                        Superset met
                        Standing calf raise:
                        - BW + 50kg 3x15
                        - BW + 60kg 1x15

                        Unilateral standing leg curl:
                        - 6kg 25x
                        - 6kg 20x

                        Push ups:
                        - BW 20x
                        - BW 13x

                        Comment


                        • Training B

                          Zercher squat:
                          - 42.5kg 2x6

                          Incline BP:
                          - 60kg 10x
                          - 60kg 6x

                          Chin ups:
                          - BW + 6kg 3x6

                          RDL:
                          - 55kg 12x
                          - 60kg 6x

                          DB h-curl:
                          - 10.75kg 3x12
                          Superset met
                          Rope cable pushdown:
                          - 8kg 3x20

                          Hollow hold niveau 1 2x60 seconden

                          Comment


                          • Training C
                            Weighted dips:
                            - 41kg 5x, 4x

                            Inverted row:
                            - BW voeten op bankje: 18x, 13x, 10x

                            Zercher split squat:
                            - 30kg 10x
                            - 30kg 2x6

                            DB side raise:
                            - 10.5kg 2x12, 1x8

                            Glute/hyperextension:
                            - BW 2x25
                            Superset met
                            Lying DB reverse fly:
                            - 12kg 3x25

                            BB seated calf raise:
                            - 90kg 3x25
                            superset met standing calf raise BW 3x25

                            Comment


                            • Training A

                              Push press:
                              - 50kg 1x
                              - 60kg 1x
                              - 50kg 2x6
                              Paired met
                              Weighted neutral grip chin ups:
                              - BW + 25kg 3x, 2x, 2x, 1x

                              Zercher lunge om en om:
                              - 25kg 6x p.k.
                              - 25kg 6x p.k.
                              - 30kg 6x p.k.

                              Wide grip banded BB shrugs:
                              - 100kg + groene band 4x12
                              Superset met
                              Standing calf raise:
                              - BW + 65kg 4x12

                              Unilateral leg curl:
                              - 6.25kg 25x, 20x

                              Push ups:
                              - BW 23x
                              - BW 15x

                              Comment


                              • Training B

                                Zercher squat:
                                - 45kg 2x6
                                - 50kg 1x2 @ RPE 7.5

                                Incline BP:
                                - 70kg 2x4

                                Chin ups:
                                - BW + 6.25kg 4x6
                                Paired met DB side raise:
                                - 10kg 20x, 20x, 15x, 10x

                                RDL:
                                - 50kg 15x
                                - 60kg 12x

                                DB h-curl:
                                - 11kg 2x10
                                - 11kg 1x7
                                Superset met
                                Rope cable pushdown:
                                - 8.25kg 20x
                                - 8.25kg 2x10

                                Hollow hold 2x 60 seconden

                                Comment

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