Naruto's log

[Naruto rulezz]

Training A

Weighted dips:
- BW + 40kg 2x
- BW + 30kg 7x
- BW 12x
Paired met
Weighted neutral grip chin ups:
- BW + 15kg 4x
- BW + 10kg 5x
- BW 8x

3 sec paused one legged standing calf raise;
- BW + 25kg 2x12
superset met
Rear delt chest supported DB row:
- 18kg 3x12

DB h-curl:
- 14kg 10x
- 14kg 2x8
superset met
OH DB triceps extension:
- 20kg 2x12
- 20kg 1x6

One legged leg extension:
- 15kg 15x, 8x

[Naruto rulezz]

Training B

Paused romanian deadlift:
- 110kg 6x, 4x, 4x

Incline bench press:
- 70kg 5x, 3x, 2x
Paired met
Wide grip lat pulldown:
- 37.5kg 3x12

Squat:
- 40kg 3x12

Incline DB chest fly:
- 12kg 13x, 12x, 12x

Standing calf raise:
- BW + 25kg 30x, 30x, 25x
superset met
DB side raise:
- 12.25kg 3x15, 1x12

Dip 'hanging' knee raise:
-BW 15x, 15x, 12x

[Naruto rulezz]

Training C

Deficit deadlift:
- 130kg 5x1

Bench press:
- 85kg 1x
- 75kg 2x5

Chin ups:
- BW + 26kg 2x2, 3x1

Bulgarian split squats:
- BW + 16kg 4x4

One arm arnold DB shoulder press:
- 20kg 5x
- 14kg 10x
superset met
Rope upright row:
- 20kg 10x
-Leaning away side raise 4kg 10x

Incline DB curl:
- 12kg 6x, 4x
superset met
One arm OH triceps extension:
- 12kg 5x, 4x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 50kg 2x1
- BW 1x10
Paired met
Weighted neutral grip chin ups:
- BW + 17.5kg 2x
- BW + 15kg 5x
- BW 8x

Paused one legged standing calf raise:
- BW + 25kg 2x13
superset met
Rear delt chest supported DB row:
- 20kg 2x15, 1x12

DB h-curl:
- 16kg 5x, 5x, 4x
superset met
OH DB triceps extension:
- 20kg 12x, 10x, 7x

One legged leg extension:
- 10kg 2x10
(deload i.v.m. redelijke spierpijn in bovenbenen)

[Naruto rulezz]

Training B

Paused RDL:
- 115kg 3x3

Incline BP:
- 70kg 6x
- 70kg 2x4
Paired met
Wide grip lat pulldown:
- 40kg 2x12
- 40kg 1x9

Squat:
- 50kg 3x12

Banded incline DB BP:
- 8kg 2x10 met 25kg weerstandsband

Standing calf raise:
- + 25kg 3x35
superset met
DB side raise:
- 12.5kg 3x15

Dip 'hanging' leg raise:
- BW 3x16

[Naruto rulezz]

Training C

Deficit deadlift:
- 130kg 3x
- 130kg 4x2

Bench press:
- 77.5kg 6x
- 77.5kg 2x3

Weighted chin ups:
- BW + 27.5kg 5x1

Bulgarian split squats:
- BW + 16kg 4x5

One arm DB arnold shoulder press:
- 20kg 5x
- 16kg 10x
superset met
Leaning away side raise:
- 4kg 3x12

One arm cable curl:
- 5kg 2x15
- 5kg 1x11
superset met
One arm OH triceps extension:
- 12kg 6x
- 12kg 5x

[Naruto rulezz]

Training A
Weighted dips:
- BW + 40kg 4x
- BW + 40kg 2x
- BW 15x
Paired met
Weighted neutral grip chin ups:
- BW + 17.5kg 4x
- BW + 15kg 4x
- BW + 0.25kg 8x

3 sec paused one legged calf raise:
- BW + 26kg 2x10
superset met
Straigth arm lat pulldown:
- 10kg 20x
- 15kg 20x
- 20kg 20x
(vinden van uitdagend gewicht)

DB h-curl:
- 14kg 15x > 4x > 4x > 4x > 3x
(myset)
superset met
OH DB triceps extension:
- 20kg 13x, 8x

One legged leg extension:
- 17.5kg 10x, 8x

Kneeling side plank:
- BW 2x 30 seconden

[Naruto rulezz]

Training B

Paused RDL:
- 120kg 3x3

Incline BP:
- 70kg 6x, 4x, 4x
Paired met
Wide grip lat pulldown:
- 42.5kg 9x, 8x, 8x

Squat;
- 60kg 12x, 8x, 8x

Banded incline DB BP:
- 8kg 15x, 12x (en zwaarste weerstandsband)

Standing calf raise:
- BW + 27.5kg 3x30
superset met
Lu side raise:
- 6kg 3x12

Dip 'hanging' leg raise:
- BW 3x20

[Naruto rulezz]

Training C

Deficit deadlift:
- 135kg 3x1
(uitbouwen naar 5x1 , vervolgens 5x2-3).

Bench press:
- 82.5kg 4x1
- 82.5kg 1x3

Chin ups:
- BW + 28.5kg 5x1

BSS:
- BW + 18kg 4x2
(uitbouwen naar 4x5)

One arm DB neutral grip shoulder press:
- 12kg 12x, 8x
superset met
DB side raise:
- 4.25kg 3x15

One arm cable curl:
- 5.25kg 15x, 12x, 9x
superset met
One arm OH triceps extension:
- 12kg 5x
- 10kg 8x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 40kg 5x, 3x
- BW + 1.25kg 10x
Paired met
Weighted neutral grip chin ups:
- BW + 16kg 5x, 4x
- BW + 1.25kg 6x

Triset:
One legged calf raise:
- BW + 26kg 2x13
BB upright row:
- 30kg 2x15
Straigth arm lat pulldown;
- 25kg 2x12

DB h-curl:
- 14kg 8x, 6x
superset met
OH DB triceps extension:
- 20kg 8x, 6x

One legged leg extension:
- 17.5kg 12x, 6x

Side plank:
- L en R 30 seconden

[Naruto rulezz]

Training B

Paused RDL:
- 120kg 4x, 4x, 3x

Incline BP:
- 72.5kg 3x2
Paired met
Wide grip lat pulldown:
- 42.5kg 10x, 10x, 8x

Squat:
- 70kg 3x6

Banded incline DB BP:
- 10kg + blauwe band 15x
- 10kg + zwaarste rode band 10x

Standing calf raise:
- BW + 30kg 3x30
superset met
Lu side raise:
- 6kg 2x15

Bicycle crunch:
- BW 2x20

[Naruto rulezz]

Training C

Goodmorning:
- 20kg 3x8
Onderrug voelde nog vermoeid van zware RDL's en steeds zwaardere squat van woensdag.

Bent over row (upperback focus):
- 40kg 3x10
Easy, geleidelijk aan weer opbouwen. Rest van de rug oefeningen door de week heen zijn verticale pull dominant.

Bench press:
- 85kg 2x
- 80kg 4x, 2x
De 85kg 2x is volgensmij een VPR en de 80kg 4x dacht ik ook! Natuurlijk kan ook komen door minder vermoeid in vergelijking met als je eerst zware deficit deadlifts doet, maar alsnog erg blij ermee!

Bulgarian split squat:
- BW + 18kg 3x4

One arm DB neutral grip shoulder press:
- 16kg 8x
- 12kg 15x
superset met
DB side raise (paused bovenin):
- 4.5kg 3x15

One arm cable curl:
- 5.25kg 15x, 14x, 10x
superset met
One arm overhead triceps extension:
- 12kg 5x
- 10kg 10x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 40kg 6x
- BW + 40kg 2x
- BW + 2.5kg 12x
Paired met
Weighted neutral grip chin ups:
- BW + 16kg 6x
- BW + 10kg 5x
- BW + 1.25kg 7x

Triset:
One legged standing calf raise:
- BW + 26kg 2x15
BB upright row:
- 32.5kg 2x15
Straigth arm lat pulldown:
- 25kg 2x15

DB h- curl:
- 14kg 10x
- 14kg 6x
superset met
OH DB triceps extension:
- 20kg 6x
- 16kg 15x

One legged leg extension:
- 17.5kg 13x, 7x

Side plank:
- BW 35 seconden L en R

[Naruto rulezz]

Training B

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

Incline BP:
- 72.5kg 3x2
Paired met
Wide grip lat pulldown:
- 45kg 10x
- 45kg 9x
- 45kg 8x > 40kg 6x > 30kg 7x

Squat:
- 70kg 2x8
- 80kg 1x2

Banded incline DB BP:
- 10kg + zwaarste band 15x
- 12kg + zwaarste band 10x

Standing calf raise:
- 40kg 3x30
superset met
Lu side raise:
- 6.5kg 2x15

Bicycle crunch:
- BW 2x25 p.k.

[Naruto rulezz]

Training C

Goodmorning
- 20kg 3x15

Bent over row:
- 45kg 3x10

Bench press:
- 80kg 5x, 3x, 3x

Bulgarian split squat:
- BW + 20kg 3x3

One arm DB neutral grip shoulder press:
- 16kg 10x
- 13kg 10x
superset met
DB side raise: (paused)
- 5kg 2x15

One arm cable curl:
- 5.5kg 15x, 13x, 11x
superset met
One arm overhead triceps extension:
- 12kg 4x
- 10kg 7x
deload voor de OH extensions