Naruto's log

[Naruto rulezz]

Training C
Weighted accommodating dips:
- BW + 31kg + groene weerstandsband 6x, 5x, 4x

Inverted row:
- BW + 20kg 3x8

Lu side raise:
- 4.5kg 2x15
- 5kg 1x10
superset met
One arm BB shrug:
- 30kg 3x15

Snatch grip banded rack deadlift:
- 60kg + blauw 2x6
Superset met
Lying DB reverse fly:
- 18kg 15x, 12x

DB curl:
- 8kg 12x
- 8kg 12x > dropset hammer curl 6x

Tibia raise / leaning calf raise:
- BW 25x / 25x L en R

[Naruto rulezz]

Training A
Military press:
- 45kg 6x
- 35kg 2x10
Paired met
Weighted chin ups:
- BW + 31kg 1x
- BW + 21kg 5x
- BW + 16kg 6x
- BW + 11kg 4x

Wide grip BB shrugs:
- 130kg 3x8
superset met
Standing tempo calf raise:
- BW + 50kg 3x10

DB h-curl:
- 16kg 6x, 5x

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

F-walk:
- 65kg p.k. poging gedaan, nu uitbouwen naar de 10 seconden.

[Naruto rulezz]

Training B

Zercher squat:
- 50kg 5x
- 42.5kg 8x
- 37.5kg 10x

Incline BP:
- 62.5kg 6x
- 53kg 11x
- 53kg 10x

Uni lat pulldown:
- 23kg 10x
- 20kg 12x
- 20kg 10x
Superset met
DB side raise: 11kg 15x, 13x, 13x

RDL:
- 82.5kg 6x
- 82.5kg 8x

DB rolling triceps extension:
- 4.5kg 2x20
superset met
Incline DB curl:
- 4.5kg 2x20

L-sit 2x30 seconden
Banded crunch 2x15 (blauw)

[Naruto rulezz]

Training C
Weighted dips:
- BW + 31kg + groene band 7x
- BW + 26kg + groene band 8x
- BW + 23.25kg + groene band 7x

Inverted row:
- BW + 20kg 3x8

BSS:
- BW 2x12

Lu side raise:
- 4.75kg 18x
- 4.75kg 15x
- 4.75kg 15x
superset met one arm BB shrugs 32.5kg 3x15 (met straps)

Wide grip banded rack deadlift:
- 60kg + blauuw 2x8

DB curl:
- 8.25kg 15x
- 8.25kg 12x > dropset hammer curl 5x

[Naruto rulezz]

Training A (van gister)
Weighted dips:
- BW + 50kg 1x @ RPE 8.5
- BW + 42.5kg 3x
- BW + 37.5kg 4x
Paired met
Weighted chin ups:
- BW + 32.5kg 1x
- BW + 22.5kg 3x
- BW + 12.5kg 5x

Wide grip BB shrugs:
- 140kg 3x6
Superset met
Tempo standing calf raise:
- BW + 50kg 4x12

DB h-curl:
- 16kg 7x
- 16kg 5x

Unilateral leg curl:
- 16kg 2x10

f-walk:
-65kg p.k. 10 seconden

[Naruto rulezz]

Training B

RDL:
- 83kg 3x6

Incline BP:
- 63kg 8x
- 53.5kg 2x10

Pull ups:
- BW + 2.5kg 3x6
paired met DB side raise: 11kg 15x, 15x, 12x

DB rolling triceps extension:
- 4.75kg 2x20
superset met
Incline DB curl:
- 4.75kg 2x20

L-sit 2x10 reps
superset met
Banded crunch 2x20 (blauw)

[Naruto rulezz]

Training C
Weighted dips:
- BW + 32.5kg + groene band 6x
- BW + 22.5kg + groene band 8x
- BW + 12.5kg + groene band 11x

Inverted row:
- BW + 15kg 3x8
superset met
Straigth arm lat pulldown:
- 15kg 3x15

BSS:
- BW + 6kg 2x12

Lu side raise:
- 5kg 12x
- 5kg 2x15
superset met
One arm BB shrugs:
- 40kg 3x12

Wide grip SLDL:
- 50kg 2x10

DB curl:
- 8.5kg 12x
- 8.5kg 12x > dropset hammer curl 5x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 51kg 2x
- BW + 45kg 3x
- BW + 37.5kg 6x
Paired met
Weighted chin ups:
- BW + 32.5kg 2x
- BW + 22.5kg 4x
- BW + 12.5kg 6x

Wide grip BB shrugs:
- 140kg 3x7
superset met
Tempo standing calf raise:
- BW + 50kg 4x12

DB h-curl:
- 16kg 8x
- 16kg 5x

Unilateral leg curl:
- 16kg 2x12

[Naruto rulezz]

Training B

RDL:
- 85kg 3x10

Incline BP:
- 65kg 6x
- 55kg 12x
- 55kg 6x

Weighted pull ups:
- BW + 5kg 3x6
Paired met
DB side raise: 11kg 3x15

One legged leg extension:
- 2.5kg 25x
- 3kg 2x25

DB rolling triceps extension:
- 5kg 2x20
superset met
Incline DB curl:
- 5kg 2x20

L-sit 2x12
superset met
Banded crunch 2x25 (blauw)

[Naruto rulezz]

Training C
Weighted dips:
- BW + 35kg + groene band 6x
- BW + 25kg + groene band 8x
- BW + 15kg + groene band 10x

Inverted row:
- BW + 15kg 3x10
superset met
Straight arm lat pulldown: 17.5kg 3x15

Bulgarian split squat:
- BW + 8kg 15x
- BW + 12kg 2x12

Lu side raise:
- 5kg 16x
- 6kg 2x10
superset met
One arm BB shrug: 40kg 13x, 12x, 12x

Wide grip SL deadlift:
- 52.5kg 12x
- 55kg 12x
- 60kg 12x

DB curl:
- 8.75kg 2x12

[Naruto rulezz]

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[Naruto rulezz]

Training A

Weighted dips:
- BW + 55kg 1x
- BW + 45kg 3x
- BW + 40kg 5x
Paired met
Weighted chin ups:
- BW + 33kg 1x
- BW + 23kg 3x
- BW + 13kg 6x

Wide grip BB shrugs:
- 150kg 3x6
superset met
Standing calf raise:
- BW + 65kg 4x10

DB h-curl:
- 16kg 9x
- 16kg 6x

Unilateral leg curl:
- 17.5kg 2x10

F-walk:
- 40kg 58 seconden

[Naruto rulezz]

Training B

RDL:
- 90kg 3x8

Incline BP:
- 66kg 6x @ RPE 8
- 56kg 11x, 8x @ RPE 8.5

Weighted pull ups:
- BW + 5.5kg 6x, 6x, 4x
Superset met
DB side raise: 12kg 3x10

One legged leg extension:
- 3.5kg 25x
- 5kg 25x, 20x

DB rolling triceps extension:
- 6kg 2x20
superset met
Incline DB curl:
- 6kg 2x20

A) L-sit 2x15
B) Banded crunch 2x20 (dikkere rode elastiek)

[Naruto rulezz]

Training C

Weighted dips:
- BW + 37.5kg + groene band 6x
- BW + 27.5kg + groene band 7x
- BW + 17.5kg + groene band 8x

Inverted row:
- BW + 17.5kg 10x, 10x, 8x
superset met
Straigth arm lat pulldown:
- 20kg 3x15

BSS:
- BW + 14kg 3x10

Lu side raise:
- 6kg 3x12
superset met
One arm BB shrug: 40kg 3x15

Wide grip SL DL:
- 65kg 2x12
- 70kg 1x6

DB curl:
- 9kg 2x12
superset met
Cable pushdown:
- 15kg 2x15

[Naruto rulezz]

Training A

Weighted dips:
- BW + 60kg 1x
- BW + 50kg 2x
- BW + 40kg 3x
Paired met
Weighted chin ups:
- BW + 35kg 1x
- BW + 25kg 3x
- BW + 15kg 5x

Wide grip BB shrugs:
- 150kg 2x7
- 150kg 1x6
superset met
Tempo standing calf raise:
- BW + 65kg 4x15

DB h-curl:
- 16.5kg 8x, 6x
superset met
One arm DB OH tricep extension:
- 8kg 15x, 10x

Unilateral leg curl:
- 20kg 6x, 5x (deload volgende week)