Naruto's log

[Naruto rulezz]

Training A

Weighted dips:
- BW + 25kg 3x8
Paired met
Weighted pull ups:
- BW + 10kg 2x6
- BW + 10kg 1x4
BW 2x6

Tempo one legged standing calf raise:
- BW + 25kg 3x10
superset met
Rear delt shoulder pulls:
- 45kg 3x6

DB h-curl:
- 12kg 20x
- 12kg 15x
superset met
Banded pushdown:
- blauw 30x, 21x

One legged leg extension:
- 3.5kg 2x25

[Naruto rulezz]

Training B

RDL:
- 95kg 3x10

Push press:
- 61kg 1x
- 51kg 5x
- 51kg 3x
Paired met
Paused weighted neutral grip chin ups:
- BW + 5kg 4x4

Triset:
Heel elevated zercher squat:
- 20kg 3x10
DB pullover:
- 18kg 2x18
- 18kg 1x10
DB side raise:
- 6kg 3x25

Incline DB curl:
- 4.25kg 25x

[Naruto rulezz]

Training C

Banded deadlift:
- 110kg + groene band 5x2
- 110kg + groene band 1x6

Bench press:
- 82.5kg 3x2

Chin ups: (light)
- BW + 5kg 4x6

BSS:
- BW + 8kg 2x12

Triset:
Neutral grip DB shoulder press:
- 8.5kg 2x15
DB side raise:
8.5kg 2x15
Y-raise:
- 8.5kg 15x, 10x

DB curl:
- 12kg 12x, 10x
superset met
Rope pushdown:
- 15kg 15x, 10x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 35kg 3x4
Paired met
Weighted pull ups:
- BW + 12.5kg 3x4
- BW 10x, 5x

One legged standing calf raise:
- BW + 25kg 8x (tempo)
- BW + 25kg 15x, 12x
superset met
Paused face pulls:
- 30kg 3x12

DB h-curl:
- 14kg 2x12
superset met
Banded pushdown:
- blauw 31x
- blauw 21x

One legged leg extension:
- 5kg 2x15

[Naruto rulezz]

Training B

RDL:
- 100kg 3x10

Push press:
- 62.5kg 0x
- 52.5kg 3x1, 1x4
Paired met
Paused weighted neutral grip chin ups:
- BW + 7.5kg 4x4

Heel elevated zercher squat:
- 20kg 3x12
superset met
DB side raise:
- 8kg 3x12

Banded one arm curl:
- groen 2x20

[Naruto rulezz]

Training C

Banded deadlift:
- 120kg + groene band 2x1
- 120kg + groene band 1x2

Bench press:
- 87.5kg 1x
- 75kg 6x
- 75kg 4x

Chin ups:
- BW + 7.5kg 4x6

BSS:
- BW + 10kg 2x12

Triset:
Neutral grip DB shoulder press:
- 9kg 2x15
DB side raise:
- 9kg 15x, 12x
Y-raise:
- 9kg 15x
- 9kg 8x

Incline DB curl:
- 4.25kg 2x25
- 4.25kg 1x15
superset met
Rope pushdown:
- 15kg 15x, 12x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 50kg 2x
- BW + 40kg 3x, 2x
Paired met
Weighted pull ups:
- BW + 13.5kg 3x4
- BW 8x
- BW 7x

One legged standing calf raise:
- BW + 25kg 15x, 12x, 12x
superset met
Paused rear delt pulls:
- 30kg 3x13

DB h-curl:
- 14kg 12x, 10x
superset met
Band pushdowns:
- Blauw + rood 2x10

One legged leg extension:
- 5kg 2x20

[Naruto rulezz]

Training B

RDL:
- 105kg 3x6

Push press:
- 52.5kg 2x4
- 52.5kg 2x2
Paired met
Paused weighted neutral grip chin ups:
- BW + 8kg 4x4

Heel elevated zercher squat:
- BW + 22.5kg 3x12
superset met
DB side raise:
- 8kg 3x15

Standing calf raise:
- BW + 25kg 8x8 > 15 sec rust tussen elke set in

[Naruto rulezz]

Training C

Banded deadlift:
- 125kg + groene band 4x1

Bench press:
- 73.5kg 6x
- 73.5kg 2x5

Chin ups:
- BW + 8.5kg 4x6

BSS:
- BW + 12kg 2x12

Triset:
Neutral grip DB shoulder press:
- 10kg 12x
- 10kg 15x
DB side raise;
- 10kg 12x
- 10kg 10x
Y-raise:
- 10kg 12x
- 10kg 10x

Incline DB curl:
- 4.5kg 2x25
superset met
Rope pushdown:
- 15kg 15x, 13x

[Naruto rulezz]

Training A
Weighted dips:
- BW + 26.25kg 8x
- BW + 26.25kg 2x6
Paired met
Weighted pull ups:
- BW + 15kg 3x3
- BW 8x (AMRAP)

One legged standing calf raise:
- BW + 25kg 16x
- BW + 25kg 2x13
superset met
Rear delt shoulder pull:
- 32.5kg 3x12

DB h-curl:
- 14kg 13x
- 14kg 10x
superset met
Band pushdowns:
- blauw + licht rood 11x, 10x

One legged leg extension:
- 6kg 25x, 20x

[Naruto rulezz]

Training B

RDL:
- 105kg 2x10
- 105kg 1x6

Push press:
- 55kg 4x2
Paired met
Weighted neutral grip chin ups:
- BW + 10kg 4x4 @ easy

Heel elevated zercher squat:
- BW + 25kg 3x10
superset met
DB side raise:
- 8kg 3x20

Standing calf raise:
- BW + 30kg 8x8 met 15 sec rust

[Naruto rulezz]

Training C

Banded deadlift:
- 130kg + groene band 2x1
- 130kg + groene band 1x2

Bench press:
- 83.5kg 2x2
- 83.5kg 1x1

Chin ups:
- BW + 10kg 4x6

BSS:
- BW + 16kg 2x12

Triset:
Neutral grip DB shoulder press:
- 10.5kg 2x15
DB side raise:
- 10.5kg 10x, 8x
DB Y-raise:
- 10kg 2x10

Incline DB curl:
- 4.75kg 2x20
superset met
Rope pushdown:
- 15kg 2x16

[Naruto rulezz]

Training A

Weighted dips:
- BW + 37.5kg 3x4
Paired met
Weighted pull ups:
- BW + 15kg 2x4
- BW + 15kg 1x3
- BW 8x

One legged standing calf raise:
- BW + 25kg 1x17
- BW + 25kg 2x14
superset met
Paused rear delt shoulder pull:
- 35kg 3x8

DB h-curl:
- 16kg 2x8
superset met
Band pushdowns:
- blauw + rood 14x
- blauw + rood 12x

One legged leg extension:
- 7.5kg 20x, 15x

[Naruto rulezz]

Training B

RDL:
- 110kg 3x8

Push press:
- 55kg 2x1
- 56kg 2x1
Paired met
Weighted neutral grip chin ups:
- BW + 12.5kg 4x4

Heel elevated zercher squat:
- BW + 30kg 3x8
superset met:
DB side raise:
- 10kg 3x12

Standing calf raise:
- BW + 40kg 8x8 15 sec rust tussen sets in

[Naruto rulezz]

Training C
Banded deadlift:
- 132.5kg + groene band 2x1
- 132.5kg + groene band 1x2

Bench press:
- 88.5kg 0x
- 76kg 2x2

Chin ups:
- BW + 11kg 4x6

3 sec paused bulgarian split squat:
- BW 2x8

Triset:
Neutral grip DB shoulder press:
- 12kg 15x
- 12kg 12x
DB side raise:
- 8kg 2x12
Y-raise:
- 8kg 2x12

Incline DB curl:
- 5kg 2x20
superset met
Rope pushdown:
- 16kg 2x12