Naruto's log

[Naruto rulezz]

Training B

RDL:
- 110kg 3x4

Incline BP:
- 75kg 3x
- 65g 8x, 6x

Chest supported DB row:
- 20kg 3x12
superset met
Y-raise: 2.5kg 3x25

One legged leg extension:
- 12kg 2x12

DB rolling triceps exension:
- 8.5kg 20x, 12x
superset met
Incline DB curl:
- 8.5kg 16x, 10x

[Naruto rulezz]

Training C

Banded deadlift:
- 140kg + groene band 1x
- 100kg + groene band 15x

Weighted accommodating resistance dips:
- BW + 45kg + groene band 2x
- BW + 35kg + groene band 3x
- BW + 25kg + groene band 8x

Inverted row:
- BW + 20kg 3x8
superset met
Straigth arm lat pulldown:
- 21kg 3x15

BSS:
- BW + 1.25kg 2x20

Lu side raise:
- 7kg 2x12
superset met
Y-raise:
- 3.75kg 2x12

DB curl:
- 12.5kg 12x, 10x
superset met
Cable pushdown:
- 20kg 17x, 10x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 51kg 2x @ RPE 10
- BW + 41kg 3x @ RPE 9.5
- BW + 31kg 6x @ RPE 7
paired met
Pull ups:
- BW 10x, 7x, 6x, 6x, 6x

BB wide grip upright row:
- 42.5kg 4x15
superset met
Standing calf raise:
- BW + 50kg 4x15

DB h-curl:
- 14kg 2x10
superset met
Overhead one arm DB triceps extension:
- 10kg 12x
- 10kg 10x

Unilateral leg curl:
- 13.5kg 2x12

[Naruto rulezz]

Training B

RDL:
- 110kg 3x6

Incline BP:
- 80kg 1x
- 70kg 6x, 5x

Weighted neutral grip chin ups:
- BW + 20kg 2x
- BW + 30kg 1x
- BW + 22.5kg 2x (back-off set 75%)
- BW + 22.5kg 2x (back-off set 75%)

One legged leg extension:
- 12kg 2x15

DB rolling triceps extension:
- 8.75kg 2x12
superset met
Incline DB curl:
- 8.75kg 2x12

[Naruto rulezz]

Training C

Mindere training maar hoort erbij!

Banded deadlift:
- 120kg + groene band 3x1

Weighted banded dips:
- BW + 25kg + groene band 10x @ RPE 9.5
- BW + 25kg + groene band 6x
Doel was BW + 25kg + groene band 4x10 .. hehe. Wat overschat, vanaf hier opbouwen naar 4 sets van 10 herhalingen.
Komende maanden focussen op meer spiermassa dan continue 'peaken'' met heavy singles, doubles of triples.

Training van maandag doe ik gewone dips, 5 sets van 3 reps, startende met +40kg. Doel is @ RPE 6.

Inverted row:
- BW + 20kg 2x10
- BW + 20kg 1x8
superset met
Straigth arm lat pulldown:
- 22.5kg 3x15

Bulgarian split squat:
- BW + 2.5kg 2x20

Lu side raise:
- 7kg 15x, 12x
superset met
Y-raise 3.75kg `15x, 12x

DB curl:
- 13kg 10x, 8x
superset met
Cable pushdown:
- 21kg 12x, 10x

[niet_hier]

Mindere training maar hoort erbij!

Het kan niet altijd feest zijn. Soms moet er gewoon hard gewerkt worden.

[Naruto rulezz]

Het kan niet altijd feest zijn. Soms moet er gewoon hard gewerkt worden.

Zeker waar!


Training A
Weighted dips:
- BW + 40kg 5x3 @ RPE 6-7
Paired met
Pull ups:
- BW 10x, 8x, 7x, 7x,7x

BB wide grip upright row:
- 45kg 4x15
superset met
Standing calf raise:
- BW + 60kg 4x15

DB h-curl:
- 14kg 13x
- 14kg 12x
superset met
Overhead one ar DB triceps extension:
- 10kg 12x
- 12kg 5x

Unilateral standing leg curl:
- 15kg 2x12

[Naruto rulezz]

Training B

Romanian deadlift:
- 110kg 2x10

Incline BP:
- 76kg 3x
- 66kg 7x
- 66kg 6x

Weighted neutral grip chin ups:
- BW + 10kg 4x4

Heel elevated BFR Goblet squat:
- 10kg 20x
- 16kg 20x

DB rolling triceps extension:
- 10kg 2x12
superset met
Incline DB curl:
- 10kg 2x8

[Naruto rulezz]

Training C

Laatste training van dit jaar weer! Jaar 12 al weer!...

Deadlift:
- 150kg 1x
(fuck yea! de banded deadlifts hebben goed geholpen, vanaf de grond ging het traag, dus vanaf volgende week deficit deadlifts).

Weighted banded dips:
- BW + 25kg + groene weerstandsband 10x, 8x

Inverted row:
- BW + 20kg 12x, 11x, 8x
superset met
Straigth arm lat pulldown:
- 25kg 12x, 12x, 8x

BSS:
- BW + 4kg 2x12
(Had nog erge spierpijn in bovenbenen door de heel elevated gobet squat van woensdag, dus vandaag laag gehouden qua RPE), rond 5-6).

Lu side raise:
- 8kg 12x, 8x
superset met
Y-raise:
- 3.75kg 20x, 12x

DB curl:
- 14kg 2x8
superset met
Cable pushdown:
- 21kg 13x, 11x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 42.5kg 5x3
paired met
Pull ups:
- BW 10x, 10x, 8x, 7x, 7x

BB wide grip upright row:
- 50kg 4x10
superset met
Standing calf raise:
- BW + 65kg 4x15

DB H-curl:
- 16kg 2x6
superset met
Overhead one arm DB triceps extension:
- 10kg 10x
- 10kg 8x

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

[Naruto rulezz]

Training B

RDL:
- 120kg 2x4

Incline BP:
- 80kg 1x
- 70kg 3x
- 70kg 2x

Weighted neutral grip chin ups:
- BW + 12.5kg 4x4

Heel elevated BFR goblet squat:
- 12kg 20x
- 16kg 20x

DB rolling triceps extension:
- 10kg 15x, 12x
superset met
Incline DB curl:
- 10kg 10x, 8x

[Naruto rulezz]

Training C

Deficit wide grip deadlift: (light deadlift day)
- 60kg 4x6

Weighted banded dips:
- BW + 25kg + groene band 10x, 8x

Inverted row:
- BW + 25kg 8x, 6x, 6x
superset met
Straigth arm lat pulldown;
- 25kg 15x, 13x, 12x

BSS:
- BW + 8kg 2x10

Lu side raise:
- 8kg 15x
- 8kg 10x
superset met
Y-raise:
- 3.75kg 2x25

DB curl:
- 14kg 10x
- 14kg 7x
superset met
Cable pushdown:
- 21kg 15x
- 21kg 9x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 45kg 5x2
Paired met
Pull ups:
- BW 10x, 10x, 9x, 7x, 7x

BB wide grip upright row:
- 50kg 3x12
- 55kg 1x12
superset met:
Standing calf raise:
- BW + 65kg 4x20

DB h-curl:
- 16kg 8x, 7x
superset met
One arm overhead triceps extension:
- 8kg 15x, 12x

Unilateral leg curl:
- 15.5kg 12x, 8x

Reverse wrist curl:
- 1.25kg 2x20
superset met
Wrist curl:
- 1.25kg 2x20

[Naruto rulezz]

Training B

Romanian deadlift:
- 120kg 2x5

Overhead press:
- 30kg 4x10
paired met
Weighted neutral grip chin ups:
- BW + 15kg 4x4

Heel elevated BFR goblet squat:
- 14kg 20x
- 20kg 20x

DB rolling triceps extension:
- 10kg 16x, 13x
superset met
Incline DB curl:
- 10kg 11x, 9x

[Naruto rulezz]

Training C

Deficit wide grip deadlift:
- 70kg 3x6 @ lichte deadlift dag

Weighted banded dips:
- BW + 30kg + groene band 8x, 6x

Inverted row:
- BW + 30kg 2x6
superset met
Straigth arm lat pulldown:
- 30kg 12x, 10x

BSS:
- BW + 10kg 2x10

DB side raise:
- 8kg 2x20
superset met
Y-raise:
- 4kg 2x20

DB curl:
- 10kg 2x12 (deload)
superset met
Cable pushdown:
- 15kg 2x15 (deload)