Naruto's log

[Naruto rulezz]

Training A

Overhead press:
- 35kg 10x
- 21kg 20x

Larsen press:
- 67.5kg 5x
- 50kg 13x

Deficit bent over row:
- 50kg 15x
- 50kg 9x
- 40kg 15x

Dips:
- BW + 2.5kg 17x, 11x

Safety squat:
- 70kg 6x
- 50kg 12x

One legged leg extension:
- 10kg 18x

[Naruto rulezz]

Training B

One legged hamstring curl:
- 21kg 2x8

Safety bar goodmorning:
- 65kg 8x
- 55kg 2x10

Safety squat:
- 80kg 1x
- 40kg 15x

BSS:
- BW + 16kg 10x, 6x, 6x

Seated incline DB curl:
- 10kg 11x
- 8kg 15x
- 8kg 11x

DB hammer curl:
- 8kg 20x, 16x, 11x

[Naruto rulezz]

Training C

One arm DB row:
- 60kg 1x
- 40kg 13x, 10x

Chin ups:
- BW 12x, 7x

Face pulls:
- 32.5kg 16x, 14x 13x

Standing DB side raise:
- 8kg 30x, 25x, 22x

Incline bench press:
- 62.5kg 4x
- 50kg 13x

Cable curl:
- 15kg 20x, 15x, 12x

Banded overhead extension:
- blauw 22x, 16x, 15x

[Naruto rulezz]

Training D

Lu raise:
- 8kg 15x, 12x, 11x

Rope upright row:
- 12.5kg 3x20

One arm lat pulldown:
- 22.5kg 11x

DB paused BP:
- 20kg 2x10

DB skullcrushers:
- 8.75kg 16x, 12x, 9x

DB spider curl:
- 12kg 15x, 11x

Sit up:
- BW + 12kg 2x20

[Naruto rulezz]

Training A (morgen niet echt tijd dus vandaag maar getraind)

BB OHP:
- 37.5kg 10x
- 22.5kg 20x

Larsen press:
- 70kg 5x
- 55kg 13x
- 50kg 15x

Deficit bent over row:
- 50kg 16x
- 50kg 10x
- 40kg 16x

Dips:
- BW + 5kg 13x, 10x

Safety squat:
- 80kg 3x
- 50kg 13x

One legged leg extension:
- 11kg 2x15

[Naruto rulezz]

Training B

One legged standing hamstring curl:
- 21kg 12x, 10x

Safety bar goodmorning:
- 70kg 6x
- 55kg 12x, 10x

Safety bar squat:
- 90kg 1x
- 50kg 12x

Bulgarian split squat:
- BW + 16kg 11x, 7x, 7x

Seated incline DB curl:
- 10kg 12x, 8x
- 8kg 12x

DB hammer curl:
- 8.5kg 16x, 15x, 11x

Seated calf raise:
- 40kg 2x30

[Naruto rulezz]

Training C

One arm DB row:
- 60kg 2x
- 40kg 15x
- 40kg 11x

Chin ups:
- BW 13x, 5x

Face pulls:
- 32.5kg 20x, 16x, 14x

Standing DB side raise:
- 8.5kg 30x, 20x, 16x

Incline BP:
- 62.5kg 5x
- 50kg 15x

Cable curl:
- 16kg 12x, 10x, 10x

Banded overhead extension:
- blauw 23x, 17x, 15x

[Naruto rulezz]

Training D van gister

Had niet veel tijd, dus overal 1 set van gedaan.

Lu raise:
- 8kg 16x

Rope upright row:
- 13.5kg 20x

One arm lat pulldown:
- 22.5kg 12x

Paused DB BP:
- 20kg 15x

DB skullcrushers:
- 8.75kg 17x

DB Spider curl: (pin rechterop gezet)
- 8kg 25x

Sit up:
- BW + 14kg 20x

[Naruto rulezz]

Training A

BB OHP:
- 40kg 6x
- 25kg 19x

Larsen press:
- 70kg 6x
- 55kg 13x
- 50kg 10x

Deficit bent over row:
- 60kg 6x
- 50kg 2x10

Dips:
- BW + 5kg 15x, 11x

Safety squat:
- 80kg 4x
- 50kg 15x

One legged leg extension:
- 11kg 18x
- 11kg 16x

Sit up:
- BW + 16kg 12x

[Naruto rulezz]

Training B

One legged leg curl:
- 21kg 13x, 11x

Safety bar goodmorning:
- 71kg 2x
- 55kg 16x
- 55kg 12x

Safety squat:
- 90kg 2x
- 60kg 6x

Bulgarian split squat:
- BW + 16kg 12x, 8x, 3x

Seated incline DB curl:
- 10kg 8x
- 8kg 10x

DB hammer curl:
- 8.5kg 20x
- 8.5kg 15x

Paused seated calf raise:
- 50kg 2x20

[Naruto rulezz]

Training C

Chin ups:
- BW + 5kg 8x
- BW 8x

One arm DB row;
- 42.5kg 10x
- 30kg 15x, 12x

Face pulls:
- 35kg 15x, 12x, 12x

Standing DB side raise:
- 8.75kg 20x
- 8.75kg 17x
- 8.75kg 15x

Incline bench press:
- 62.5kg 6x
- 52.5kg 10x

Cable curl:
- 16kg 14x, 12x, 10x

Banded overhead extension:
- blauw 20x, 20x, 12x

[Naruto rulezz]

Training D

Rope upright row:
- 15kg 2x20

Rope pushdown:
- 10kg 20x, 15x

DB skullcrushers:
- 8.75kg 13x, 11x

DB spider curl:
- 8.75kg 20x, 15x

DB hammer curl:
- 10kg 2x12

[Knulletje]

Nog steeds lekker bezig kerel, pluimpje hoor.
als ik vragen mag zonder 132 pagina's door te spitten, waarom zo veel reps?

[Naruto rulezz]

Nog steeds lekker bezig kerel, pluimpje hoor.
als ik vragen mag zonder 132 pagina's door te spitten, waarom zo veel reps?

Thanks! had afgelopen maanden een coach die dat zo programmeerde. Moet zeggen dat wel prettig (tot zekere mate) voelde, gezien gewrichten etc minder te voorduren kregen / krijgen.

Dit was ook voornaamste reden > ga aantal herhalingen wel wat laten zakken naar max. 15 herhalingen.



Hoe gaat het bij / met jou?

[Naruto rulezz]

Training A

BB OHP:
- 40kg 7x
- 27.5kg 15x

Larsen press:
- 72.5kg 4x
- 60kg 10x
- 50kg 11x

Chest supported BB row:
- 40kg 2x15
- 40kg 1x12

Dips:
- BW + 6kg 15x, 10x

Safety squat:
- 70kg 6x
- 55kg 12x

One legged leg extension: zo op werk doen 2 sets van 15-20, maar dan de gewone leg extension

Sit up:
- BW + 16kg 2x15