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  • Training A
    Weighted dips:
    - BW + 51.25kg 1x
    - BW + 41.25kg 3x
    - BW + 31.25kg 5x
    Paired with
    Wide neutral grip chin ups:
    - BW + 17.5kg 4x
    - BW + 12.5kg 5x
    - BW + 7.5kg 7x

    Triset
    One legged standing calf raise:
    - BW + 42.5kg 15x, 12x
    BB upright row:
    - BW + 41.5kg 12x, 10x (na laatste set 'mechanical dropset' bb shrugs 41.5kg 15x
    2 sec paused supinated lat pulldown:
    - 40.5kg 10x, 6x

    DB curl:
    - 7kg 21x, 16x
    superset met
    OH DB triceps extension:
    - 12kg 2x22

    Standing one legged leg curl:
    - 6kg 2x20

    Comment


    • Training B

      Romanian deadlift:
      - 145kg 1x
      - 120kg 5x

      Incline bench press:
      - 65kg 3x5
      paired met
      Wide grip lat pulldown:
      - 43.5kg 10x, 9x, 8x

      Squat:
      - 100kg 2x2

      Anterior delt press:
      - 14kg 12x, 10x
      superset met
      Wide grip OH shrug:
      - 20kg 3x15

      Standing calf raise:
      - BW + 75kg 2x15
      superset met
      Lu raise:
      - 8.5kg 2x12

      'romanian chair' sit up:
      - BW + 8kg 10x, 5x

      Comment


      • Training C
        Safety bar goodmorning:
        - 50kg 3x10

        Deficit bent over row:
        - 50kg 3x12

        Larsen press:
        - 51kg 15x, 12x, 10x

        Safety bar squat:
        - 40kg 20x

        DB side raise (paused bovenin):
        - 8kg 2x8
        superset met
        Face pulls:
        - 20kg 15x
        - 22.5kg 15x

        Seated cable curl:
        - 11kg 2x20
        superset met
        One arm OH triceps extension:
        - 10kg 9x, 7x

        'romanian chair' sit up:
        - BW + 8kg 15x, 10x

        Comment


        • Training A

          Weighted dips:
          - BW + 52.5kg 1x
          - BW + 42.5kg 3x
          - BW + 32.5kg 5x
          Paired with
          Wide neutral grip chin ups:
          - BW + 20kg 2x
          - BW + 15kg 4x
          - BW + 10kg 6x

          Triset
          One legged standing calf raise:
          - BW + 42.5kg 16x, 13x
          BB upright row:
          - 42.5kg 12x, 6x
          Paused supinated lat pulldown:
          - 41kg 2x8

          DB curl:
          - 8kg 16x, 15x
          superset met
          OH DB triceps extension:
          - 12kg 2x25

          One legged leg extension:
          - 20kg 9x, 3x

          Standing one legged leg curl:
          - 10kg 20x

          Comment


          • Training B

            RDL:
            - 140kg 1x
            - 120kg 6x

            Incline BP:
            - 65kg 7x, 6x, 6x
            Paired met
            V-bar lat pulldown:
            - 50kg 10x, 10x, 6x

            Squat:
            - 100kg 2x
            - 100kg 3x1

            Anterior DB delt press:
            - 14kg 15x, 10x
            superset met
            Wide grip overhead BB shrug:
            - 21kg 3x15

            Standing tempo calf raise:
            - BW + 25kg 7x (5 sec stretch, 5 sec hold)
            superset met
            Lu raise:
            - 8.75kg 2x8

            'Romanian chair'' sit up:
            - BW 10x (w-up)
            - BW + 10kg 5x
            - BW 20x

            Comment


            • Training C

              Safety bar goodmorning:
              - 50.5kg 10x, 10x, 15x

              Deficit bent over row:
              - 51kg 3x12

              Larsen bench press:
              - 60kg 12x, 10x, 8x

              Paused safety bar squat:
              - 42.5kg 2x6

              DB high upright row:
              - 4kg 2x25
              superset met
              Face pulls:
              - 20kg 15x, 10x

              Seated cable curl:
              - 12.5kg 2x20
              superset met
              One arm OH triceps extension:
              - 10kg 9x, 8x

              'romanian chair' sit up:
              - BW + 8kg 16x, 10x
              - BW 15x

              Comment


              • Training A

                Weighted dips:
                - BW + 53.5kg 1x
                - BW + 43.5kg 3x
                - BW + 33.5kg 4x
                Paired met
                Wide neutral grip chin ups:
                - BW + 21kg 4x
                - BW + 16kg 5x
                - BW + 11kg 5x

                Triset
                One legged standing calf raise:
                - BW + 45kg 2x10
                BB upright row:
                - 43.5kg 9x
                - 43.5kg 7x > bb shrug 43.5kg 15x
                Supinated lat pulldown:
                - 45kg 12x
                - 45kg 8x

                DB curl:
                - 8.5kg 16x, 13x
                superset met
                OH DB triceps extension:
                - 16kg 2x10

                One legged leg extension:
                - 20kg 3x4

                Standing one legged leg curl:
                - 10kg 20x L en R

                Comment


                • Training B

                  Romanian deadlift:
                  - 140kg 2x
                  - 120kg 7x

                  Incline bench press:
                  - 66kg 7x, 6x, 5x
                  Paired met
                  V-bar lat pulldown:
                  - 51kg 12x, 10x, 8x

                  Squat:
                  - 100kg 3x
                  - 80kg 5x, 3x

                  Seated DB neutral grip shoulder press:
                  - 8kg 20x, 12x
                  superset met
                  Overhead shrug: 22.5kg 3x15

                  Standing tempo calf raise:
                  - 25kg 2x8 ( 5 sec stretch, 5 sec hold)
                  superset met
                  Lu raise:
                  - 8.75kg 10x, 8x

                  'romanian chair' sit up:
                  - BW 2x15 (nog meer focussen op flexie dan statische hold gedeelte en 'teveel' vanuit heupflexoren omhoog te komen)
                  Last edited by Naruto rulezz; 07-12-2022, 13:11.

                  Comment


                  • Training C

                    Safety bar goodmorning:
                    - 55kg 2x10
                    - 60kg 1x4

                    Deficit bent over row:
                    - 60kg 3x6

                    Larsen press:
                    - 61kg 12x, 8x, 7x

                    Paused safety bar squat:
                    - 40kg 2x2
                    - 50kg 2x1
                    Rechter knie voelde gevoelig, rustig aan gedaan. Niet pijngrens opgezocht.

                    DB high upright row:
                    - 6kg 2x25
                    superset met
                    Face pulls:
                    - 31kg 15x, 10x

                    Seated cable curl:
                    - 13.5kg 20x, 15x
                    superset met
                    One arm OH triceps extension:
                    - 10kg 9x, 6x

                    Comment


                    • Training A

                      Weighted dips:
                      - BW + 55kg 1x
                      - BW + 45kg 2x
                      - BW + 35kg 4x
                      Paired met
                      Wide neutral grip chin ups:
                      - BW + 25kg 1x
                      - BW + 20kg 2x
                      - BW + 15kg 3x

                      Triset
                      One legged standing calf raise:
                      - BW + 45kg 2x11
                      BB upright row:
                      - 50kg 2x4
                      Supinated lat pulldown:
                      - 50kg 10x
                      - 60kg 4x

                      DB curl:
                      - 9kg 16x, 13x
                      superset met
                      OH DB triceps extension:
                      - 16kg 2x15

                      One legged paused leg extension:
                      - 1kg 2x10
                      Volledige lockout en dat vasthouden. Even kennismaken met die positie weer en op geleide van pijnsensatie.
                      Door hoe ik de leg extensions moet doen, kan ik (wanneer ik volledige lockout wil doen) niet gehele ROM maken naar beneden toe. Dit zij zo, en voor nu dan bij de leg extension focussen op lock-out gedeelte. Doel is om dan wel 25-50 reps per set te doen (doorbloeding van aanhechtingen voornaamste bevorderen en dat lock-out positie (volledig strekken van de knie) zonder pijn is.

                      Standing one legged leg curl:
                      - 12.5kg 15x

                      Comment


                      • Training B

                        Romanian deadlift:
                        - 140.5kg 2x
                        - 120kg 4x

                        Incline bench press:
                        - 70kg 2x1
                        semi deload, set minder gedaan en erg lage RPE gezien borst en schouders nog vermoeid voelde van maandag (dips).
                        Paired met
                        V-bar lat pulldown:
                        - 60kg 2x6

                        Squat:
                        - 101kg 1x
                        - 81kg 2x5

                        Arnold press:
                        - 10kg 15x
                        - 16kg 7x

                        Standing tempo calf raise:
                        - 26kg 2x12 (5 sec hold en stretch)
                        superset met
                        Lu side raise:
                        - 8kg 12x > mechanical dropset DB side raise 8kg 12x (rest paused)

                        'romanian chair' sit ups:
                        - BW 2x20

                        Comment


                        • Training C

                          Safety bar goodmorning:
                          - 60kg 2x6
                          - 60kg 1x8

                          Deficit bent over row:
                          - 65kg 3x4

                          Larsen bench press:
                          - 65kg 10x, 9x, 6x

                          Paused safety bar squat:
                          - 50kg 2x6
                          - 60kg 1x3

                          DB high upright row:
                          - 8kg 2x25
                          superset met
                          Face pulls:
                          - 32.5kg 13x, 8x

                          Seated cable curl:
                          - 15kg 20x, 10x
                          superset met
                          One arm OH triceps extension:
                          - 8kg 15x, 12x, 10x

                          Cable adduction:
                          - 2.5kg 20x

                          Comment


                          • Training A

                            Weighted dips:
                            - BW + 57.5kg 1x
                            - BW + 47.5kg 2x
                            - BW + 40kg 3x
                            Paired met
                            Weighted wide neutral grip chin ups:
                            - BW + 25kg 2x
                            - BW + 20kg 3x
                            - BW + 15kg 4x

                            Triset
                            One legged standing calf raise:
                            - BW + 50kg 2x10
                            BB upright row:
                            - 50kg 5x, 6x
                            Supinated lat pulldown:
                            - 60kg 8x, 6x

                            DB curl:
                            - 10kg 12x, 9x
                            superset met
                            Overhead DB triceps extension:
                            - 16kg 16x, 12x

                            One legged paused leg extension:
                            - 1kg 2x20

                            Standing one legged leg curl:
                            - 13.5kg 18x

                            One legged adduction:
                            - 3.5kg 20x

                            Comment


                            • Training B

                              Romanian deadlift:
                              - 141kg 1x
                              - 120kg 5x

                              Incline bench press:
                              - 65kg 7x, 4x, 4x
                              Paired met
                              V-bar lat pulldown:
                              - 60kg 9x, 5x, 4x

                              Squat:
                              - 102kg 1x
                              - 90kg 2x2

                              Arnold shoulder press:
                              - 16kg 8x, 6x

                              Standing tempo calf raise:
                              - BW + 30kg 10x (5 sec stretch, 5 sec hold) > 10x normaal > 30 sec weighted stretch
                              superset met
                              Lu raise;
                              - 8kg 15x > DB side raise 8kg 15x (rest paused)

                              Banded kneeling crunch:
                              - groen 2x20
                              (schaafwond net boven m'n bil waardoor de sit ups pijnlijk / gevoelig zijn voor nu)

                              Comment


                              • Training C

                                Safety bar goodmorning:
                                - 60kg 2x10

                                Deficit bent over row:
                                - 65kg 5x, 4x

                                Larsen press:
                                - 70kg 5x, 4x, 4x

                                Safety bar squat:
                                - 60kg 3x4

                                DB upright row:
                                - 10kg 2x20
                                superset met
                                Face pulls:
                                - 35kg 10x, 8x

                                Seated cable curl:
                                - 16kg 16x, 12x
                                superset met
                                One arm DB OH triceps extension:
                                - 8kg 16x, 13x, 8x

                                Cable adduction:
                                - 5kg 20x

                                Comment

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