Naruto's log

[Naruto rulezz]

Training A

Push press:
- 60kg 1x
- 52.5kg 3x
- 40kg 6x

Wide grip larsen press:
- 80kg 1x
- 80kg 3x
- 80kg 1x

Chest supported BB row:
- 51kg 10x, 9x, 8x

Dips:
- BW + 25kg 8x, 4x

Safety bar squat:
- 100kg 2x
- 100kg 1x

Sit ups:
- BW + 6kg 3x30

[Naruto rulezz]

Training C

Weighted chin ups:
- BW + 30kg 1x
- BW + 5kg 8x

Strict one arm DB row:
- 35kg 10x, 8x

Wide grip lat pulldown:
- 30kg 2x20

One arm leaning DB side raise:
- 10kg 15x, 12x, 12x

Incline bench press:
- 60kg 8x, 6x, 5x

Cable curl:
- 20kg 11x, 6x

[Naruto rulezz]

Training B

Safety bar goodmorning:
- 70kg 8x
- 70kg 6x

Safety bar squat:
- 82.5kg 5x, 5x, 3x

Bulgarian split squat:
- BW + 20kg 2x10

Wide neutral grip chin ups:
- BW + 1kg 8x
- BW + 2.5kg 6x

DB hammer curl:
- 12kg 15x
- 12kg 10x

Paused calf raise:
- BW + 15kg 3x15

Paused seated calf raise:
- 60kg 1x30

[Naruto rulezz]

Training A

BB Push press:
- 60kg 1x
- 50kg 5x
- 50kg 3x

Wide grip larsen press:
- 75kg 3x
- 75kg 2x

Chest supported BB row:
- 50kg 10x, 8x, 8x

Dips:
- BW + 25kg 6x, 5x

Safety bar squat:
- 102.5kg 1x
- 90kg 4x

Sit up:
- BW + 4kg 3x30

[Naruto rulezz]

Training C

Chin ups:
- BW + 27.5kg 1x
- BW + 3.75kg 8x

Strict one arm DB row:
- 35kg 8x, 7x

Wide grip lat pulldown:
- 30kg 2x16

One arm leaning DB side raise:
- 8kg 16x
- 8kg 2x15

Incline BP:
- 70kg 1x
- 60kg 7x
- 40kg 20x

Cable curl:
- 20kg 10x, 5x

[Naruto rulezz]

Training B

Safety bar goodmorning
70kg 3x4

Safety bar squat:
- 82.5kg 3x3

Bulgarian split squat:
- BW + 16kg 12x
- BW + 20kg 10x

Wide neutral grip chin ups:
- BW 2x8

DB hammer curl:
- 12kg 13x
- 12kg 8x

Seated calf raise:
- 100kg 2x15

Paused standing calf raise:
- BW + 10kg 2x12

[Naruto rulezz]

Training A

BB push press:
- 56kg 2x
- 45kg 6x, 4x

Wide grip larsen press:
- 72.5kg 5x, 4x

Chest supported BB row:
- 60kg 7x, 4x, 3x
- 50kg 8x

Dips:
- BW + 20kg 10x, 6x

Safety bar squat:
- 102.5kg 1x
- 90kg 3x

Sit ups:
- BW 3x30

[Naruto rulezz]

Training C

Weighted chin ups:
- BW + 26kg 2x
- BW + 2.5kg 8x

Strict one arm DB row:
- 32.5kg 10x
- 32.5kg 8x

V-bar lat pulldown:
- 50kg 10x
- 50kg 6x

One arm leaning DB side raise:
- 8kg 15x, 12x, 12x

Incline bench press:
- 70kg 1x
- 70kg 4x
- 60kg 6x

Cable curl:
- 20kg 7x, 6x

Banded OH triceps extension:
- blauw 30x, 21x

[Naruto rulezz]

Training B

Safety bar goodmorning:
- 70kg 3x3

Safety bar squat:
- 80kg 3x5

Bulgarian split squat:
- BW + 8kg 10x
- BW + 10kg 10x

Seated incline DB curl:
- 12kg 7x, 6x

DB hammer curl:
- 12kg 12x, 10x

Paused seated calf raise:
- 95kg 2x20

Standing calf raise:
- BW + 2.5kg 25x

[Naruto rulezz]

Training A

Push press:
- 55kg 2x
- 42kg 8x
- 42.kg 6x

Larsen press:
- 70kg 2x5

Chest supported BB row:
- 60kg 5x
- 60kg 4x
- 60kg 4x
- 60kg 3x

Weighted dips:
- BW + 20kg 8x, 6x

Safety squat:
- 101kg 1x
- 90kg 1x
- 80kg 4x

Decline crunch:
- BW 2x25

[Naruto rulezz]

Training C

Chin ups:
- BW + 25kg 2x
- BW + 1kg 9x

Strict one arm DB row:
- 32.5kg 2x8

V-bar lat pulldown:
- 40kg 15x
- 45kg 15x

One arm leaning DB side raise:
- 6.5kg 3x15

Incline BP:
- 70kg 3x
- 60kg 7x

Cable curl:
- 20kg 2x6

Banded OH triceps extension:
- blauw 26x, 24x


Op werk:
Leg extension: 71kg 10x, 50kg 18x
Hip adduction: 95.5kg 3x, 64kg 20x

[Naruto rulezz]

Training B

Safety bar goodmorning:
- 65kg 8x, 8x, 6x

Safety bar squat:
- 80kg 3x3

Bulgarian split squat:
- BW + 6kg 2x10 (DB in hand van werkzame been)

Seated incline DB curl:
- 12kg 2x6

DB hammer curl:
- 12kg 11x, 8x

Seated calf raise:
- 90kg 2x20

Standing calf raise:
- BW 20x

[Naruto rulezz]

Training A

Push press:
- 52.5kg 3x
- 41kg 7x
- 40kg 8x

Wide grip larsen press:
- 62.5kg 10x
- 62.5kg 8x

Chest supported BB row:
- 55kg 3x6 (met straps)

Dips:
- BW + 20kg 2x6

Safety squat:
- 100kg 1x
- 90kg 1x
- 80kg 3x

Sit up:
- BW + 4kg per hand 2x10

[Naruto rulezz]

Training C

Weighted chin ups:
- BW + 20kg 4x
- BW + 0.5kg 8x

Strict one arm DB row:
- 31kg 10x, 8x

Rear delt pulls:
- 40kg 12x, 8x, 5x

One arm leaning DB side raise:
- 6kg 3x15

Incline bench press:
- 70kg 1x
- 60kg 9x

Cable curl:
- 17.5kg 13x, 8x

Banded OH triceps extension:
- blauw 25x, 22x

[Naruto rulezz]

Training B

Safety bar goodmorning:
- 62.5kg 10x
- 62.5kg 8x
- 62.5kg 6x

Safety squat:
- 75kg 3x5

Bulgarian split squat:
- BW 2x10

Seated incline DB curl:
- 12kg 2x5

DB hammer curl:
- 12kg 10x, 8x

Seated calf raise:
- 90kg 2x15