Naruto's log

[Naruto rulezz]

Training B

Safety bar goodmorning:
- 20kg 2x15
Gister bij fysio geweest, heeft onderrug los gemaakt. Mocht paar dagen niet zwaar onderrug belasten, dus gehouden bij 2x15 lege stang.

Bulgarian split squat:
- BW + 16kg 10x
- BW + 16kg 8x

Bench press:
- 60kg 5x5

Wide neutral grip chin ups:
- BW + 10kg 8x
- BW + 0.25kg 9x
- BW + 0.25kg 5x

Incline DB curl:
- 12kg 10x
- 12kg 6x

Standing one legged calf raise:
- BW 20x, 15x, 12x

Neck extension:
- 16kg 30x
- 16kg 22x

[Naruto rulezz]

Training C

Deficit deadlift:
- 130kg 6x
- 130kg 2x

Weighted chin ups:
- BW + 15kg 6x
- BW + 10kg 6x

Incline bench press:
- 67.5kg 7x
- 67.5kg 4x

DB side raise:
- 9kg 15x
- 9kg 12x

Incline lying DB extension:
- 14kg 4x
- 10kg 12x

One arm DB preacher curl
- 14kg 4x
- 14kg 2x

Reverse crunch op bankje:
- BW 4x, 2x
(Knieën zover mogelijk richting borst, benen strekken en dan langzaam terug).

Neck side bend:
- 5kg 30x
- 5kg 25x

[Naruto rulezz]

Training A

Larsen press:
- 80kg 4x
- 75kg 6x
- 75kg 5x

DB seated OH press:
- 25kg 2x
- 21kg 5x

Chest supported BB row:
- 46kg 13x
- 46kg 2x8

Lu side raise:
- 6.5kg 15x
- 6.5kg 15x
- 6.5kg 12x

Safety bar squat:
- 105kg 2x1

Reverse crunch op bankje:
- BW 3x (knieën richting borst, benen strekken en langzaam terug, richting reverse dragon flag)
- Gewone reverse crunch naar borst: 12x

Neck curl:
- 20kg 2x20

[Naruto rulezz]

Training B

Safety bar goodmorning:
- 70kg 3x8

Bulgarian split squat:
- BW + 16kg 10x

Bench press:
- 61kg 4x5
- 61kg 10x
(Laatste set is tot failure of dichtbij, afhankelijk van hoeveel reps, verhoog ik het gewicht met 1, 2.5 of 5kg totaal.

Wide neutral grip chin ups:
- BW + 10.5kg 7x
- BW + 0.5kg 10x
- BW + 0.5kg 5x

Incline DB curl:
- 12.5kg 7x
- 12.5kg 5x

One legged calf raise:
- BW + 1kg 20x
- BW + 1kg 16x
- BW + 1kg 13x
(back to back)

Neck extension:
- 16.25kg 30x
- 16.25kg 20x

[Naruto rulezz]

Training C

Deficit deadlift:
- 140kg 2x2

Weighted chin ups:
- BW + 15.5kg 7x
- BW + 10.5kg 6x

Incline bench press:
- 70kg 4x
- 70kg 3x
- 60kg 8x

DB side raise:
- 9kg 20x
- 9kg 15x

Incline lying DB extension:
- 16kg 1x
- 10kg 14x

One arm DB preacher curl:
- 14.5kg 1x
- 10kg 9x

Reverse crunch op bankje:
- BW 3x (reverse dragon flag) > 'dropset' 6x gewone reverse crunch
- BW 10x

Neck side bent:
- 5.5kg 15x
- 5.5kg 12x

[Naruto rulezz]

Training A

Larsen press:
- 80,5kg 5x
- 75kg 7x
- 75kg 5x

Seated DB shoulder press:
- 25kg 1x
- 21kg 4x
- 16kg 8x

Chest supported BB row:
- 50kg 8x
- 50kg 3x6

Lu side raise:
- 6.75kg 2x15
- 6.75kg 13x

Safety bar squat:
- 110kg 1x
- 110kg 3x < erg dikke PR!!
Eerste set 1 rep was even aanvoelen, 2de set zat sowieso 1 rep nog wel in.

Negative dragon flags op bankje:
- BW 3x > 8x gewone reverse crunch
- Gewoner everse crunch 15x

Neck curl:
- 25kg 2x15

[Naruto rulezz]

Training B

Safety bar goodmorning:
- 70kg 12x
- 70kg 10x
- 70kg 8x

Bulgarian split squat:
- BW + 6kg 25x
- BW + 6kg 15x

Bench press:
- 70kg 4x5
- 70kg 1x7

Wide neutral grip chin ups:
- BW + 15kg 6x
- BW + 2.5kg 10x
- BW + 1kg 6x

Incline DB curl:
- 13kg 2x5
- 8kg 8x

One legged calf raise:
- BW + 2.5kg 20x
- BW + 2.5kg 14x
- BW + 2.5kg 12x

Neck extension:
- 20kg 15x
- 20kg 10x

[Naruto rulezz]

Training C

Deficit deadlift:
- 140kg 3x
- 140kg 2x

Chin ups:
- BW + 20kg 6x
- BW + 20kg 4x
- BW + 20kg 3x

Incline bench press:
- 70kg 5x
- 70kg 3x
- 60kg 10x

DB side raise:
- 10kg 2x15
- 10kg 1x12

Incline lying DB extension:
- 16kg 1x
- 10.5kg 12x

One arm DB preacher curl:
- 15kg 1x
- 10kg 10x

Negative dragon flag:
- BW 4x > 'dropset' gewone reverse crunch 8x
- reverse crunch 12x

Neck side bent:
- 6.25kg 16x
- 6.25kg 12x

[Naruto rulezz]

Training A

Larsen press:
- 81kg 4x
- 76kg 6x
- 76kg 3x

Seated DB shoulder press:
- 25kg 1x
- 21kg 5x
- 16kg 10x

Chest supported BB row:
- 50kg 10x
- 50kg 3x8

Lu side raise:
- 8kg 3x10

Safety bar squat:
- 110kg 4x
- 115kg 1x

Negative dragon flag:
- BW 4x > dropset gewone reverse crunch 8x
- reverse crunch 20x

Neck curl:
- 25kg 2x20

[Naruto rulezz]

Training B

Safety bar goodmorning:
- 71kg 2x12
- 71kg 8x

Bulgarian split squat:
- BW + 10kg 2x20
(DB in hand van werkzame been)

Bench press:
- 72.5kg 5x5

Wide neutral grip chin ups:
- BW + 20kg 2x
- BW + 10kg 7x
- BW + 1.25kg 7x

Incline DB curl:
- 14kg 5x
- 14kg 4x
- 8kg 12x

One legged calf raise:
- BW + 5kg 20x
- BW + 5kg 12x
- BW + 5kg 10x
(back to back)

DB side bent:
- 6kg 25x
- 8kg 25x

Neck extension:
- 20kg 22x
- 20kg 13x

[Naruto rulezz]

Training C

Deficit deadlift:
- 150kg 2x

Chin ups:
- BW + 25kg 4x
- BW + 25kg 3x
- BW + 25kg 2x
- BW + 20kg 2x

Incline bench press:
- 72.5kg 1x
- 62.5kg 8x
- 62.5kg 6x

DB side raise:
- 10kg 20x
- 10kg 15x
- 10kg 13x

Incline lying DB extension:
- 16kg 1x
- 12kg 8x

One arm DB preacher curl:
- 15kg 1x
- 12kg 4x

Negative dragon flag:
- BW 5x >'dropset' gewone reverse crunch 10x
- gewone reverse crunch 15x

Neck side bent:
- 7kg 2x20

[Naruto rulezz]

Training A

Larsen press:
- 85kg 1x
- 76kg 6x, 4x

Seated DB OH press:
- 21kg 5x
- 16kg 9x

Chest supported BB row:
- 52.5kg 7x
- 52.5kg 2x6

Lu side raise paired met DB shrug:
- 8kg 2x12 / 25kg 2x30

Safety bar squat:
- 110kg 2x
(voelde minder vloeiend aan, volgende keer die 4+ halen)

Negatieve dragon flag:
- BW 6x > 6x gewone reverse crunch
-gewone reverse crunch BW 22x

Neck curl:
- 25kg 2x30

[Naruto rulezz]

Training B

Safety bar goodmorning:
- 72.5kg 12x
- 72.5kg 8x
- 72.5kg 6x

Bulgarian split squat:
- BW + 12kg 2x20

Bench press:
- 75kg 2x3

Incline DB BP:
- 25kg 1x8
Eerste keer met de 25kg DB's en uberhaupt lange tijd geleden dat ik incline DB BP gedaan heb > merkte wat meer stretch (vanzelfsprekend), dus rustig opbouwen in reps. Wanneer ik met 25kg 15 reps kan zonder issues, zal ik een set toevoegen.

Wide neutral grip chin ups:
- BW + 20kg 4x
- BW + 10kg 7x
- BW + 2.5kg 7x

Incline DB curl:
- 16kg 3x
- 16kg 2x
- 10kg 12x

One legged calf raise:
- BW + 6.25kg 20x, 13x, 11x
back to back

DB side bent:
- 16kg 25x
- 20kg 20x

Neck extension:
- 25kg 2x5 (eerst ROM verbeteren voordat ik hoger ga ik reps, meer uit 'zenuwachtigheid' eerste keer met 25kg).
- 15kg 20x full ROM

[Naruto rulezz]

Training C

Deficit deadlift:
- 160kg 1x

Chin ups:
- BW + 25kg 5x
- BW + 25kg 2x

Incline BP:
- 62.5kg 9x
- 62.5kg 7x

DB side raise paired met DB shrug:
- 12kg 15x / 25kg 40x
- 12kg 10x / 25kg 26x

Incline lying DB extension:
- 16kg 0x
- 12kg 8x

One arm DB preacher curl:
- 14kg 2x
- 12kg 5x

Reverse crunch:
- BW 2x10

Neck side bent:
- 7kg 2x25

[Naruto rulezz]

Training A

Safety bar squat:
- 110kg 2x
- 90kg 3x

BB row:
- 30kg 2x20
Van chest supported naar 'vrije' bent over row. Rustig starten met hoge aantal reps, hoewel dit wel zeker pittig was.

Seated DB OH press:
- 21kg 6x
- 16kg 10x

One arm DB row:
- 25kg 2x15

Lu side raise paired one arm BB shrug:
- 8kg 15x paired met 40kg 13x
- 8kg 12x paired met 40kg 16x

DB reverse curl:
- 8kg 2x20

Negatieve dragon flag:
- BW 4x > gewone reverse crunch 8x
-partial reps geoefend 2 reps.

Neck curl:
- 25kg 35x
- 25kg 30x