Naruto's log

[Naruto rulezz]

Training C

Deficit wide grip deadlift:
- 110kg 3x4

Paused bench press (1 sec paused):
- 62.5kg 10x, 5x, 5x

Chin ups:
- BW + 15kg 6x3

BSS:
- BW 2x15

DB side raise:
- 8.5kg 3x15
superset met
Y-raise 8kg 3x12

KAATSU DB curl:
- 6.25kg 2x25
superset met
Cable pushdown;
- 21kg 15x, 12x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 52.5kg 3x
- BW + 42.5kg 4x
- BW + 32.5kg 6x
Paired met
Weighted pull ups:
- BW + 1.25kg 10x, 10x, 7x, 7x, 7x

Tempo one legged standing calf raise:
- BW + 5kg 3x10
(2 sec hold en stretch)
Superset met
Face pulls / rear delt shoulder pull:
- 32.5kg 3x15

DB h-curl:
- 8kg 2x25
superset met
Banded pushdown:
- groen + rood 25x, 22x

Lying leg curl: BW 3x30

[Naruto rulezz]

Training B

RDL:
- 132.5kg 2x
- 105kg 10x

Overhead press:
- 45kg 6x, 6x, 5x
Paired met
Weighted neutral grip chin ups:
- BW + 35kg 1x
- BW + 25kg 4x
- BW +15kg 8x

Heel elevated squat:
- BW 3x15

DB side raise:
- 4kg 3x15

DB rolling triceps extension:
- 14kg 6x
superset met
Tempo incline DB curl:
- 8kg 9x

[Naruto rulezz]

Training C

Deficit wide grip deadlift:
- 120kg 3x1

Bench press:
- 77.5kg 3x4

Weighted chin ups:
- BW + 15kg 5x4, 1x5

Bulgarian split squat:
- BW 3x15

DB side raise:
- 8.75kg 3x15
superset met
Y-raise: 8kg 3x15

DB curl:
- 8kg 2x20
superset met
Cable pushdown:
- 21kg 12x, 10x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 55kg 1x
- BW + 45kg 3x
- BW + 35kg 4x
Paired met
Weighted pull ups:
- BW + 1.25kg 10x, 10x, 7x, 7x, 7x

One legged calf raise:
- BW + 5kg 3x12
superset met
Face pulls / shoulder pulls:
- 35kg 3x12

DB h-curl:
- 8.25kg 2x25
superset met
Band pushdowns:
- groen + rood 2x25

Lying BW leg curl 2x50

[Naruto rulezz]

Training B
RDL:
- 120kg 2x6

Push press:
- 45kg 8x
- 45kg 2x6
Paired met
Weighted neutral grip chin ups:
- BW + 35kg 2x
- BW + 25kg 5x
- BW + 15kg 8x

Triset:
Heel elevated squat:
- BW 3x20
DB pullover:
- 8kg 3x20
DB side raise:
- 4kg 3x20

DB rolling triceps extension:
- 14kg 6x
superset met
Tempo incline DB curl:
- 8kg 8x, 6x

[Naruto rulezz]

Training C
Deficit wide grip deadlift:
- 130kg 3x1
Laatste set was semi-wide.

Bench press:
- 82.5kg 3x
- 70kg 6x, 4x

Chin ups:
- BW + 15kg 3x6
- BW + 15kg 4x
- BW + 15kg 4x3 'light' back off sets

Bulgarian split squat:
- BW 3x20

Triset:
DB shoulder press
DB side raise
DB Y-raise
--------------------------
4kg 2x20

DB curl:
- 8kg 22x, 21x
superset met
Cable pushdown:
- 21kg 13x, 10x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 56kg 1x
- BW + 46kg 3x
- BW + 36kg 6x
Paired met
Weighted pull ups:
- BW + 2.5kg 8x, 8x, 6x, 6x, 6x

One legged standing calf raise;
- BW + 10kg 3x12
superset met
Face pulls / shoulder pulls:
- 35kg 3x13

DB h-curl:
- 8.75kg 25x, 15x
superset met
Banded pushdown:
- blauw 20x, 15x

Lying leg curl: BW 1x100

[Naruto rulezz]

Training B

RDL:
- 120kg 8x
- 120kg 6x

Push press:
- 47.5kg 3x5
Paired met
Weighted neutral grip chin ups:
- BW + 36kg 1x
- BW + 26kg 3x
- BW + 16kg 8x

Triset:
Heel elevated squat:
- BW 3x25
DB pullover:
- 10kg 20x, 2x25
DB side raise:
- 6kg 20x, 2x25

Tempo incline DB curl:
- 8kg 8x, 6x
3 sec stretch, 1 sec concentrisch, 1 sec hold, 3 sec excentrisch).

[Naruto rulezz]

Training C

Deficit semi wide grip deadlift:
- 140kg 1x @ RPE 8.5 (met straps)
- 112.5kg 2x (80% van topset)
- 100kg 6x (70% van topset)

Bench press:
- 65kg 10x
- 65kg 2x8

Chin ups:
- BW + 25kg 3x3

BSS:
- BW + 4kg 3x20

Triset:
DB shoulder press:
- 4.5kg 2x20
DB side raise:
- 4.5kg 20x
- 4.5kg 15x
Y-raise:
- 4.5kg 20x
- 4.5kg 15x

DB curl:
- 10kg 2x12
superset met
Cable pushdown:
- 22.5kg 10x, 8x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 57.5kg 1x
- BW + 50kg 3x
- BW + 40kg 5x
Paired met
Weighted pull ups:
- BW + 3.75kg 5x6

One legged standing calf raise:
- BW + 10kg 3x15
superset met
Face pulls / rear delt shoulder pull:
- 35kg 15x, 13x, 13x

DB h-curl:
- 9kg 20x, 15x
superset met
Band pushdown:
- blauw 25x, 20x

[Naruto rulezz]

Training B

RDL:
- 122.5kg 6x
- 100kg 12x
- 100kg 8x

Push press:
- 50kg 2x3
- 50kg 1x5
Paired met
Weighted neutral grip chin ups:
- BW + 37.5kg 1x
- BW + 27.5kg 2x
- BW + 17.5kg 4x

Triset:
Heel elevated squat:
- +1.25kg 3x15
DB pullover:
- 12kg 3x15
DB side raise:
- 6kg 3x15

Incline DB curl:
- 8kg 15x
- 8kg 12x

[Naruto rulezz]

Training C

Deficit deadlift:
- 140kg 2x (straps)
- 112.5kg 3x (straps)
- 102.5kg 6x

Bench press:
- 80kg 4x
- 80kg 3x
- 80kg 2x

Chin ups:
- BW + 25kg 4x3

BSS:
- BW + 6kg 3x10

Triset: rsrest-pause stijl if needed
DB shoulder press
- 4.75kg 2x20
DB side raise:
- 4.75kg 2x20
Y-raise:
- 4.75kg 2x20

DB curl:
- 10kg 2x13
superset met
Rope pushdown:
- 10kg 20x, 15x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 60kg 0x
- BW + 45kg 2x (deload)
- BW + 30kg 3x (deload)
Paired met
Weighted pull ups:
- BW + 5kg 5x6

One legged standing calf raise:
- BW + 15kg 3x12
superset met
Rear delt shoulder pull:
- 40kg 3x8

DB h-curl:
- 10kg 2x15
superset met
Banded pushdown:
- blauw 25x
- blauw + licht rood 10x

Standing banded one legged leg extension:
- Blauw 2x25

[Naruto rulezz]

Training B

RDL:
- 122.5kg 6x
- 102.5kg 12x, 8x

Push press:
- 52.5kg 3x3
Paired met
Weighted neutral grip chin ups:
- BW + 25kg 3x
- BW + 15kg 5x
- BW + 10kg 6x

Triset:
Heel elevated squat: BW + 2.5kg 3x15
DB pullover: 14kg 3x15
DB side raise: 7kg 3x15

Incline DB curl:
- 9kg 12x, 10x