Naruto's log

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  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    Training D
    Wat vandaag minder tijd, dus overal 1 werkset van gedaan.

    Lu raise:
    - 10kg 8x

    One arm lat pulldown:
    - 22.5kg 10x

    DB paused BP:
    - 18kg 12x

    DB skullcrushers:
    - 8.75kg 15x

    Spider curl:
    - 12kg 15x

    Rope upright row:
    - 20kg 10x

    Sit up:
    - BW + 10kg 26x

    Leave a comment:


  • Naruto rulezz
    replied
    Training C

    One arm DB row:
    - 56kg 4x
    - 40kg 12x, 10x

    Chin ups:
    - BW 13x, 7x

    Face pulls:
    - 32.5kg 15x, 13x, 12x

    Standing DB side raise:
    - 8kg 25x, 22x, 20x

    Incline bench press:
    - 60kg 9x
    - 50kg 12x

    Cable curl:
    - 15kg 16x, 12x, 10x

    Banded overhead triceps extension:
    - blauw 21x, 16x, 14x

    Leave a comment:


  • Naruto rulezz
    replied
    Training B

    One legged leg curl:
    - 20kg 13x, 11x, 10x

    Safety bar goodmorning:
    - 65kg 6x
    - 52.5kg 20x, 11x

    Safety bar squat:
    - 70kg 1x
    - 45kg 12x

    Bulgarian split squat;
    - BW + 16kg 8x, 5x, 5x

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

    Rope hammer curl:
    - 12.5kg 15x, 11x

    Leave a comment:


  • Naruto rulezz
    replied
    Training A

    BB overhead press:
    - 32.5kg 10x
    - 20kg 21x

    Larsen press:
    - 65kg 8x
    - 55kg 10x
    - 50kg 12x

    Deficit bent over row:
    - 50kg 14x
    - 50kg 8x
    - 40kg 15x

    Dips:
    - BW + 2.5kg 16x, 11x

    Safety bar squat:
    - 70kg 4x
    - 50kg 10x

    One legged leg extension:
    - 10kg 15x, 10x

    Leave a comment:


  • Naruto rulezz
    replied
    Training D

    Lu raise:
    - 9kg 12x, 10x, 10x

    One arm lat pulldown:
    - 26kg 5x
    - 20kg 20x

    DB paused BP:
    - 16kg 13x, 12x, 11x

    DB skullcrushers:
    - 8.5kg 15x, 11x, 8x

    Spider curl:
    - 12kg 13x
    - 12kg 9x
    - 10kg 12x

    Cable upright row (rope):
    - 10kg 3x20

    Sit up:
    - BW + 8kg 20x
    Last edited by Naruto rulezz; 03-03-2023, 11:05.

    Leave a comment:


  • Naruto rulezz
    replied
    Training C

    One arm DB row:
    - 55.5kg 4x
    - 40kg 2x10

    Chin ups:
    - BW 12x, 8x

    Face pulls:
    - 32.5kg 13x, 12x, 10x

    Standing DB side raise:
    - 12kg 16x
    - 10kg 16x
    - 8kg 21x

    Incline bench press:
    - 60kg 7x
    - 50kg 12x

    Cable curl:
    - 17.5kg 12x
    - 15kg 10x
    - 10kg 20x

    Banded overhead extension:
    - blauw 20x, 11x, 11x

    Leave a comment:


  • Naruto rulezz
    replied
    Training B

    Standing leg curl:
    - 20kg 12x, 10x
    - 15kg 16x

    Safety bar goodmorning:
    - 62.5kg 8x
    - 52.5kg 15x, 10x

    Safety squat:
    - 52.5kg 12x, 10x

    Bulgarian split squat:
    - BW + 16kg 6x, 4x, 4x

    Seated incline DB curl:
    - 10kg 8x
    - 8kg 11x
    - 6kg 16x

    Rope hammer curl:
    - 11kg 12x
    - 10kg 2x12

    Leave a comment:


  • Naruto rulezz
    replied
    Training A

    Overhead press:
    - 30kg 12x
    - 20kg 18x

    larsen press:
    - 65kg 7x
    - 55kg 10x
    - 50kg 10x

    Deficit bent over row:
    - 50kg 12x, 10x, 10x

    Dips:
    - BW + 2.5kg 15x, 10x

    Safety squat:
    - 60kg 10x
    - 45kg 20x

    One legged leg extension:
    - 10kg 2x10

    Leave a comment:


  • Naruto rulezz
    replied
    Training D (deload week)

    Lu raise:
    - 10kg 9x

    One arm lat pulldown:
    - 20kg 16x

    Incline DB BP:
    - 21kg 10x

    DB skullcrushers:
    - 8.5kg 13x

    DB spider curl:
    - 12kg 12x

    DB upright row:
    - 20kg 10x

    Sit up:
    - BW + 6kg 20x

    Leave a comment:


  • Naruto rulezz
    replied
    Training C (deload week)

    One arm DB row:
    - 52.5kg 4x

    Supinated lat pulldown:
    - 50kg 14x

    Face pulls:
    - 32.5kg 12x

    Standing DB side raise:
    - 12kg 15x

    Incline bench press:
    - 60kg 8x

    Cable curl:
    - 17.5kg 11x

    Banded overhead extension:
    - blauwe band 15x

    Leave a comment:


  • Naruto rulezz
    replied
    Training B (deload)

    One legged leg curl:
    - 20kg 13x

    Safety bar goodmorning:
    - 60kg 8x

    Safety bar squat:
    - 55kg 10x

    Bulgarian split squat:
    - BW + 12kg 15x

    Seated incline DB curl:
    - 10kg 11x

    Rope hammer curl:
    - 11kg 16x

    Leave a comment:


  • Naruto rulezz
    replied
    Training A (deload)

    Lean away DB side raise:
    - 9kg 15x

    Larsen press:
    - 70kg 5x

    Deficit push ups:
    - BW 15x

    Deficit bent over row:
    - 50kg 13x

    Dips:
    - BW + 2.5kg 10x

    Safety bar squat:
    - 70kg 7x

    One legged leg extension:
    - 7.5kg 20x

    Leave a comment:


  • Naruto rulezz
    replied
    Training D

    Lu raise:
    - 10kg 8x
    - 8kg 16x
    - 8kg 10x

    One arm lat pulldown:
    - 27.5kg 3x
    - 20kg 15x

    Incline DB BP:
    - 21kg 15x, 11x, 10x

    DB skullcrushers:
    - 8kg 17x
    - 8kg 10x
    - 6kg 18x

    Spider curl:
    - 10kg 18x, 13x, 12x

    DB upright row:
    - 20kg 10x, 8x, 8x

    Sit up:
    - BW + 4kg 25x

    Leave a comment:


  • Naruto rulezz
    replied
    Training C

    One arm DB row:
    - 50kg 5x
    - 35kg 12x
    - 35kg 11x

    Supinated lat pulldown:
    - 50kg 13x, 11x

    Face pulls:
    - 30kg 20x, 14x, 13x

    Standing DB side raise:
    - 10kg 26x, 21x
    - 8kg 21x

    Incline bench press:
    - 60kg 6x
    - 50kg 14x

    DB chest fly:
    - 12kg 12x

    Cable curl:
    - 16kg 17x, 11x, 10x

    Banded overhead extension:
    - groen + rood 25x, 18x

    Leave a comment:

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