Naruto's log

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Training A (vandaag al gedaan ipv morgen > dan dinsdag training B, donderdag of vrijdag training C.
    (woensdag is m'n vader jarig (word 70), dus kan dan in de ochtend voor werk even langsgaan).


    Safety bar squat:
    - 72.5kg 6x
    - 72.5kg 8x

    Wide grip BB row:
    - 60kg 2x8

    Seated DB OH press:
    - 18kg 2x8

    BB shrug paired met DB side raise:
    - 90kg 2x15 / 6.5kg 2x15

    Standing calf raise superset met face pulls:
    - BW + 65kg 12x, 15x, 15x / 30kg 15x, 14x, 12x

    BB curl:
    - 21kg 2x12

    DB h-curl:
    - 10kg 15x
    - 10kg 12x

    Negatieve dragon flaggs op bankje:
    - BW 2x partial reps
    - BW 3x partial reps

    Comment


    • Training B

      Safety bar 'ATG" goodmorning:
      - 32.5kg 2x12

      3 sec paused BSS:
      - BW + 25kg 6x
      2 sec paused goblet squat 25kg 6x (meer knieflexie / quads dan de BSS hoe ik die kan uitvoeren qua hoogte door het bankje).

      Incline DB BP:
      - 25kg 10x
      - 25kg 6x
      paired met
      Wide neutral grip chin ups:
      - BW + 1.25kg 12x
      - BW + 1.25kg 8x

      Overhead pullapart met chest expender:
      -3 springs 2x10

      DB side raise superset met V-bar pushdown:
      - 8kg 2x12 / 10kg 2x20

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

      One legged calf raise:
      - BW + 50kg 10x
      - BW + 50kg 5x
      (back to back)

      DB side bent:
      - 32.5kg 2x15

      Comment


      • Training C

        Deficit deadlift:
        - 115kg 6x

        Chin ups:
        - BW 15x
        - BW 6x

        Incline CG BP:
        - 42.5kg 2x12

        Dips:
        - BW + 2.5kg 2x12

        Rear delt pullapart met chest expender:
        - 3 springs 5x, 4x

        Incline lying DB extension:
        - 10kg 10x
        - 10kg 8x

        One arm DB preacher curl:
        - 12kg 6x
        - 8.5kg 12x
        Last edited by Naruto rulezz; 16-11-2023, 14:39.

        Comment


        • Training A

          Safety bar squat:
          - 80kg 2x6

          Wide grip BB row:
          - 62.5kg 6x
          - 62.5kg 4x

          Seated DB OH press:
          - 20kg 5x
          - 20kg 4x

          BB shrug paired met DB side raise:
          - 92.5kg 20x / 8kg 10x
          - 95kg 16x / 8kg 10x

          Standing calf raise superset met face pulls:
          - BW + 65kg 20x / 30kg 20x
          - BW + 65kg 19x / 30kg 15x
          - BW + 65kg 16x / 30kg 10x

          BB curl:
          - 30kg 2x8

          DB h-curl:
          - 10kg 16x
          - 10kg 13x

          Negatieve dragon flag:
          - 3x partial reps
          - 1x partial rep

          Comment


          • Training B

            Safety bar 'ATG' goodmorning:
            - 35kg 2x12

            Goblet squat:
            - 25kg 2x10

            Incline DB BP paired met wide neutral grip chin ups:
            - 25kg 11x / BW + 3kg 10x
            - 25kg 8x / BW + 3kg 8x

            Overhead pullapart met chest expender:
            - 3 springs 2x12

            Behind the back shoulder press:
            - 20kg 2x10

            Incline DB curl:
            - 12kg 8x
            - 12kg 7x

            One legged calf raise:
            - BW + 50kg 11x
            - BW + 50kg 7x

            DB side bent:
            - 35kg 2x12
            Last edited by Naruto rulezz; 22-11-2023, 12:40.

            Comment


            • Training C

              Deficit deadlift:
              - 120kg 6x

              Chin ups:
              - BW 15x
              - BW 7x

              Incline CG BP:
              - 45kg 2x12

              Dips:
              - BW + 3.5kg 12x
              - BW + 3.5kg 8x

              Rear delt pullapart met chest expender:
              - 3 springs 6x
              - 3 springs 4x

              Incline lying DB extension:
              - 10kg 10x
              - 10kg 7x

              One arm DB preacher curl:
              - 12kg 6x
              - 10kg 10x
              Last edited by Naruto rulezz; 24-11-2023, 11:34.

              Comment


              • Training A

                Safety bar squat:
                - 85kg 2x6

                Wide grip BB row:
                - 40kg 20x
                - 40kg 15x
                (Bij laatste warming up met 50kg 3x werd ik daarna wat duizelig (letten op ademhalen), vandaar wat lichter heb gedaan en hoger in herhalingen).

                Wide grip lat pulldown:
                - 20kg 2x15

                Seated DB OH press:
                - 20kg 6x
                - 20kg 5x

                Standing calf raise superset met face pulls:
                - 70kg 3x16 / 32.5kg 11x, 10x, 10x

                BB curl:
                - 40kg 2x3

                DB h-curl:
                - 10kg 18x
                - 10kg 14x

                Negative dragon flag op bankje:
                - BW 1x 3/4de rep
                -dip station leg raise 2x15

                Comment


                • Training B

                  Safety bar 'ATG' goodmorning:
                  - 40kg 2x12

                  Goblet squat:
                  - 25kg 2x15

                  Incline DB BP: (pin 3)
                  - 16kg 2x10
                  Paired met
                  Wide neutral grip chin ups:
                  - BW + 3.75kg 10x
                  - BW + 3.75kg 7x

                  Overhead pullapart met chest expender:
                  - 3 springs 2x15

                  Behind the back shoulder press:
                  - 22.5kg 2x10

                  Incline DB curl:
                  - 12kg 8x
                  - 12kg 7x

                  One legged calf raise:
                  - BW + 55kg 2x6

                  DB side bent:
                  - 40kg 2x8

                  Comment


                  • Training C

                    Deficit deadlift:
                    - 130kg 2x
                    Uitbouwen naar 6 reps

                    Chin ups:
                    - BW + 0.5kg 14x
                    - BW + 0.5kg 8x

                    Incline CG BP:
                    - 50kg 12x
                    - 50kg 11x

                    Dips:
                    - BW + 5kg 2x12

                    Rear delt pullapart met chest expender:
                    - 3 springs 7x
                    - 3 springs 6x
                    Superset met
                    One arm leaning DB side raise:
                    - 4kg 2x12 L en R

                    Incline lying DB extension:
                    - 10kg 11x
                    - 10kg 7x

                    One arm DB preacher curl:
                    - 12kg 7x
                    - 10kg 10x

                    Comment


                    • Training A

                      Safety bar squat:
                      - 90kg 2x6

                      Wide grip BB row:
                      - 41kg 2x15

                      Wide grip lat pulldown:
                      - 22.5kg 2x20

                      Seated DB OH press:
                      - 20kg 4x
                      - 10kg 20x

                      Standing calf raise:ss paused face pulls:
                      - BW + 70kg 3x20 / 20kg 2x20, 1x16

                      BB curl:
                      - 40kg 2x3

                      DB h-curl ss DB side raise:
                      - 10.5kg 15x / 8kg 15x
                      - 10.5kg 12x / 8kg 15x

                      Negative dragon flag op bankje:
                      - BW 2x 3/4de partial reps
                      - dip station leg raise: 2x20

                      Comment


                      • Training B

                        Safety bar 'atg' goodmorning:
                        - 42.5kg 2x12

                        3 sec paused en 3 sec tempo goblet squat:
                        - 25kg 6x
                        - 25kg 3x

                        Incline DB BP:
                        - 16kg 2x15
                        Paired met
                        Wide neutral grip chin ups:
                        - BW + 5kg 11x
                        - BW + 5kg 8x

                        Overhead pullapart met chest expender:
                        - 4 springs 6x
                        - 4 srpings 5x

                        Behind the back shoulder press:
                        - 25kg 2x10

                        Incline DB curl:
                        - 12kg 9x
                        - 12kg 5x

                        One legged standing calf raise:
                        - BW + 55kg 10x
                        - BW + 55kg 6x
                        Back to back

                        DB side bent:
                        - 40kg 2x10 L en R

                        Comment


                        • Training C

                          Deficit deadlift:
                          - 130kg 3x

                          Chin ups:
                          - BW + 2.5kg 13x
                          - BW + 2.5kg 7x
                          - BW + 2.5kg 5x

                          Incline CG BP:
                          - 60kg 6x
                          - 60kg 4x

                          Dips:
                          - BW + 6.25kg 12x
                          - BW + 6.25kg 11x

                          Rear delt pullapart met chest expender:
                          - 3 springs 8x
                          - 3 springs 7x
                          superset met
                          One arm leaning DB side raise:
                          - 4kg 2x15

                          Incline lying DB extension:
                          - 10kg 9x
                          - 10kg 7x

                          One arm DB preacher curl:
                          - 12kg 7x
                          - 10kg 12x

                          Comment


                          • Training A

                            Safety bar squat:
                            - 92.5kg 2x6

                            Wide grip BB row:
                            - 42.5kg 2x15

                            Wide grip lat pulldown:
                            - 25kg 20x
                            - 27.5kg 16x

                            Seated DB shoulder press:
                            - 16kg 3x10

                            Standing calf raise superset met paused face pulls:
                            - BW + 75kg 3x20 / 22.5kg 20x, 15x, 15x

                            BB curl:
                            - 40.5kg 3x
                            - 40.5kg 2x
                            Volgende week 2de set back-off set van maken.

                            DB h-curl superset met DB side raise:
                            - 10.75kg 16x / 8kg 15x
                            - 10.75kg 13x / 8kg 15x

                            Negatieve dragon flag op bankje:
                            - BW 1x full ROM, excentrisch kon netter.
                            - dip station leg raise 2x25

                            Comment


                            • Training B

                              Safety bar 'ATG' goodmorning:
                              - 50kg 2x6 (bij de 12 reps weer verhogen in gewicht).

                              3 sec paused en tempo goblet squat:
                              - 25kg 6x
                              - 25kg 4x

                              Incline DB BP:
                              - 17kg 2x15
                              paired met
                              Wide neutral grip chin ups:
                              - BW + 6.25kg 11x
                              - BW + 6.25kg 8x

                              Overhead pullapart met chest expender:
                              - 4 springs 8x
                              - 4 springs 5x

                              Behind the back shoulder press:
                              - 30kg 2x7 superset met DB full ROM front raise 4kg 2x15
                              Nooit echt front raises gedaan gezien front delts al veel worden gestimuleerd door alle andere presses. Kijken wat het komende maanden gaat opleveren aan delt size. (Gezien ik het nooit specifiek getraind heb, is daarin ruimte voor groei).

                              Incline DB curl:
                              - 12kg 9x
                              - 12kg 7x

                              One legged calf raise:
                              - BW + 65kg 10x
                              - BW + 65kg 6x

                              DB side bent:
                              - 40kg 2x12

                              Comment


                              • Training C

                                Deficit deadlift:
                                - 130kg 4x

                                Chin ups:
                                - BW + 5kg 13x
                                - BW + 5kg 8x
                                - BW + 5kg 6x

                                Incline CG BP:
                                - 60kg 7x
                                - 60kg 5x

                                Dips:superset met DB reverse curl:
                                - BW + 10kg 12x / 4kg 30x
                                - BW + 10kg 8x / 4kg 30x

                                Rear delt pullapart met chest expender:
                                - 3 springs 9x, 7x, 4x
                                superset met
                                One arm leaning DB side raise:
                                - 4kg 3x20

                                Incline lying DB extension:
                                - 10kg 10x
                                - 10kg 8x

                                One arm DB preacher curl:
                                - 12kg 8x
                                - 10.5kg 6x

                                Comment

                                Sidebar top desktop

                                Collapse

                                Actieve discussies

                                Collapse

                                erotik film izle Rus escort gaziantep rus escort
                                Antalya Escort
                                sikis
                                gaziantep escort
                                gaziantep escort
                                İstanbul Escort
                                istanbul escort bayan
                                sisli escort beylikduzu escort bayan
                                antalya escort atakoy escort
                                umraniye escort bayan
                                Very sweethearts get banged by pretty pals Баба посидела анусом на крепком стояке fotos de vaginas sexis
                                Working...
                                X