Naruto's log

[Naruto rulezz]

Training C

Weighted dips:
- BW + 42.5kg 5x, 4x

Inverted row: (voeten op bankje, dip steunen op pin 8)
- BW 20x
- BW 15x
- BW 8x
- BW + 2.5kg 8x

2 sec paused zercher squat:
- 30kg 6x
- 32.5kg 2x6

DB side raise:
- 11kg 3x12

Glute/hyperextension:
- BW + 20kg 2x15

BB seated calf raise:
- 92.5kg 3x25
Superset met standing BW calf raise: 3x25

[Naruto rulezz]

Training A

Push press:
- 50kg 1x
- 60kg 1x
- 52.5kg 2x3
Paired met
Weighted neutral grip chin ups:
- BW + 27.5kg 1x
- BW + 7.5kg 6x,5x,4x paused bovenin

Zercher lunge om en om:
- 30kg 8x p.k.
- 32.5kg 8x p.k.
- 35kg 4x p.k.

Wide grip banded bb shrugs:
- 102.5kg + groen 4x12
Superset met
Standing calf raise:
- BW + 65kg 4x15

Unilateral standing leg curl:
- 6.75kg 25x, 20x

Push ups:
- BW 25x
- BW 15x

[Naruto rulezz]

Training B
Zercher squat:
- 47.5kg 2x6
- 50kg 1x3

Incline BP:
- 70kg 5x
- 56kg 10x, 6x

Chin ups:
- BW + 6.5kg 4x6
Paired met DB side raise 10.5kg 4x12

RDL:
- 60kg 12x, 15x

DB h-curl:
- 11kg 12x, 10x, 8x
Superset met
Rope cable pushdown:
- 8.25kg 22x, 15x, 12x

Hollow hold niveau 1 60 seconden
Hollow hold niveau 2 30 seconden

[Naruto rulezz]

Training C

Weighted dips:
- BW + 45kg 2x2
- BW + 45.5kg 1x2

Inverted row 2 sec hold:
- BW + 3.5kg 10x, 8x, 8x, 8x

Zercher paused squat:
- 35kg 2x6
- 35kg 1x7

DB side raise:
- 12kg 3x8

Zercher goodmorning:
- 20kg 8x
- 20kg 12x
Superset met
DB reverse fly:
- 14kg 20x
- 14kg 15x
- 14kg 15x

BB seated calf raise:
- 100kg 3x15
Superset met BW calf raise 3x25

[Naruto rulezz]

Training A
Push press:
- 50kg 3x5
Paired met
Neutral grip chin ups:
- BW + 20kg 3x2

Zercher split squat:
- 35kg 3x6

Wide grip banded BB shrugs:
- 103.5kg + groen 3x12
- 103.5kg + groen 1x8
Superset met
Standing calf raise:
- BW + 65kg 4x20

Unilateral leg curl:
- 7.5kg 2x15

Push ups:
- BW + 0.5kg 25x
- BW + 0.5kg 15x

[Naruto rulezz]

Zercher squat:
- 50kg 3x4

Incline BP:
- 71kg 5x
- 60kg 10x, 6x

Chin ups:
- BW + 7kg 4x6
Paired met
DB side raise:
- 10.5kg 15x, 15x, 12x, 12x

RDL:
- 61kg 2x12

DB h-curl:
- 11kg 15x, 12x, 8x
Superset met
Rope cable pushdown:
- 8.25kg 25x, 20x, 12x

Hollow hold niveau 2: 45 seconden, 30 seconden

[Naruto rulezz]

Weighted dips:
- BW + 50kg 1x
- BW + 37.5kg 3x5

Inverted row:
- BW + 3.5kg 12x
- BW + 3.5kg 3x10

Zercher paused squat:
- 36kg 2x6
- 37.5kg 1x6

DB side raise:
- 12kg 3x10

Zercher goodmorning:
- 20kg 3x15
Superset met
Lying DB reverse fly:
- 14.5kg 3x20

BB seated calf raise:
- 100kg 3x20
superset met standing calf raise BW 3x25

[Naruto rulezz]

Afgelopen maandag niet getraind (zondag 2de vaccinatie gehad, waar voor dagje wel goed ziek van was (voor mijn doen).

Training B
Zercher squat:
- 60kg 4x2

Incline BP:
- 72.5kg 2x
- 61kg 2x8
- 61kg 1x6

2 sec Uni lat pulldown:
- 15kg 4x10
Paired met DB side raise 10.5kg 16x, 16x, 13x, 13x

RDL:
- 62.5kg 2x12

DB h-curl:
- 12kg 2x10
- 12kg 1x8
superset met
Rope cable pushdown:
- 8.5kg 1x20
- 8.5kg 2x15

Hollow hold niveau 2: 60 seconden, 35 seconden

[Naruto rulezz]

Training C

Weighted dips:
- BW + 50kg 1x
- BW + 35kg 7x
- BW + 35kg 1x (leeg)

Inverted row:
- BW + 5kg 12x
- BW + 5kg 3x8

Zercher squat:
- 40kg 3x6

Lu side raise:
- 2.5kg 4x12

Zercher goodmorning:
- 21kg 3x15
superset met
Lying DB reverse fly:
- 16kg 2x12

BB seated calf raise:
- 100kg 3x25
superset met standing calf raise 3x25

[Naruto rulezz]

Training A
Push press:
- 50.5kg 5x,4x,3x
Paired met
Weighted chin ups:
- BW + 7.5kg 4x6

Wide grip BB shrugs:
- 105kg 4x12
Superset met
Standing calf raise:
- BW + 75kg 4x15

Unilateral leg curl:
- 8kg 20x, 15x

Unilateral leg extension:
- 2.5kg 2x15

DB f-walk:
- 20kg 1 minuut

[Naruto rulezz]

Training B

Zercher squat:
- 60.5kg 4x2

Incline BP:
- 72.5kg 3x
- 62.5kg 9x
- 62.5kg 6x
- 62.5kg 6x

Uni lat pulldown:
- 15.5kg 10x
- 16kg 3x10
Paired met
DB side raise:
- 8kg 4x15

RDL:
- 65kg 12x
- 70kg 12x

DB h-curl:
- 12kg 3x12
superset met
Rope cable pushdown:
- 8.5kg 2x20
- 8.5kg 1x15

Hollow hold niveau 2 2x 60 seconden

[Naruto rulezz]

Training C

Weighted dips:
- BW + 50kg 1x (BW + 65kg fail)
- BW + 35kg 2x @ gaar
Vanaf volgende week 4x8 accommodating resitance weighted dips starten met 12RM (uitgaande van 60kg, max ooit is 61.25kg).

Inverted row:
- BW + 5kg 2x12
- BW + 5kg 10x
- BW + 5kg 8x

Zercher paused squat:
- 41kg 2x4
- 41kg 1x6

Lu side raise:
- 2.5kg 4x15

Zercher goodmorning:
- 22kg 2x15
- 23kg 1x15
superset met
Lying DB reverse fly:
- 16kg 2x15

BB seated calf raise:
- 110kg 3x15
Superset met standing calf raise BW 3x25

[Naruto rulezz]

Training A van gister

Push press:
- 51kg 3x3
Paired met
Weighted chin ups:
- BW + 8.25kg 4x6

Wide grip BB shrugs:
- 120kg 2x10
- 120kg 2x8
superset met
Standing calf raise:
- BW + 65kg 4x20

Unilateral leg curl:
- 8.5kg 3x15

DB F-walk:
- 22.5kg 1 minuut
- 22.5kg 45 sec
- 25kg 30 sec

[Naruto rulezz]

Training B

Zercher squat:
- 61kg 5x1

Incline BP:
- 75kg 1x @ RPE 9.5
- 65kg 6x, 5x, 4x

Uni lat pulldown:
- 16.25kg 4x10
Paired met
DB side raise:
- 8kg 3x20
- 8kg 1x15

RDL:
- 71kg 2x8

One arm cable pushdown:
- 2.5kg 20x
- 2.75kg 2x20
- 2.75kg 1x15
Superset met
DB h-curl:
- 14kg 10x
- 14kg 2x8

AB wheel 2x10

[Naruto rulezz]

Training C

Weighted accommodating resistance dips:
- BW + 20kg + groene band 6x, 6x, 5x, 4x

Inverted row:
- BW + 6kg 3x10
- BW + 6kg 1x9

Zercher paused squat:
- 42.5kg 3x4

Lu side raise:
- 2.75kg 4x15
Superset met
Gittleson DB shrugs:
- 16kg 4x12

Zercher goodmorning:
- 23kg 3x15
Superset met
Lying DB reverse fly:
- 16.25kg 2x15
- 16.25kg 1x12

BB seated calf raise:
- 120kg 3x15
Superset met standing BW calf raise 3x25

Farmer walk: 800 meter met 8kg p.k. in 9 minuten en 30 seconden