Naruto's log

[Naruto rulezz]

Training A

Safety bar squat:
- 100kg 2x1
Uitbouwen naar 2x6 > stap van 7.5kg (tegenover vorige week) was/is beetje té. Gelijk de tijd om mentaal weer te wennen aan de 100kg.

Wide grip BB row:
- 45kg 2x15

Wide grip lat pulldown / DB side raise :
- 27.5kg 20x / 8kg 15x
- 27.5kg 17x / 8kg 15x

Seated DB OH press:
- 16.25kg 3x10

Standing calf raise / paused face pulls:
- BW + 75kg 25x / 23.5kg 16x
- BW + 75kg 22x / 23.5kg 15x
- BW + 75kg 18x / 23.5kg 15x

BB curl:
- 41kg 2x
- 22.5kg 15x

DB h-curl:
- 12kg 15x
- 12kg 8x

Dip station leg raise:
- BW 30x
- BW 20x
- dip station knee raise BW + 4kg 12x

[Naruto rulezz]

Training B

Safety bar 'ATG' goodmorning:
- 50kg 2x10

Zercher squat:
- 25kg 2x10

Incline DB BP:
- 18kg 15x
- 18kg 12x
Paired met
Wide neutral grip chin ups:
- BW + 7.5kg 11x
- BW + 7.5kg 6x

Overhead pullapart met chest expender:
- 5 springs > 0.25 rep 5x (iets te zwaar nog)
- 4 springs 7x

Behind the back shoulder press:
- 30.5kg 8x
- 30.5kg 7x
superset met full ROM DB front raise 4.25kg 2x15

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

One legged calf raise:
- BW + 65kg 12x
- BW + 65kg 5x

DB side bent:
- 45kg 10x
- 45kg 6x

[Naruto rulezz]

Training C

Deficit wide grip SL DL:
- 60kg 3x12

Chin ups:
- BW + 6.25kg 10x
- BW + 6.25kg 2x6

Incline CG BP:
- 60kg 7x
- 60kg 6x

Dips:
- BW + 15kg 10x
- BW + 15kg 6x
superset met DB reverse curl 6kg 2x30

Rear delt pullapart met chest expender:
- 3 springs 10x
- 3 springs 8x
Superset met one arm leaning DB side raise: 4.5kg 20x, 13x

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

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

[Naruto rulezz]

Training A

Safety bar squat:
- 90kg 8x
- 90kg 6x

Wide grip BB row:
- 70kg 2x6

Wide grip lat pulldown:
- 30kg 20x / DB side raise 8.25kg 15x
- 30kg 16x / DB side raise 8.25kg 15x

Seated DB OH press:
- 17kg 10x
- 17kg 10x
- 17kg 7x

Standing calf raise ss paused face pulls:
- BW + 75kg 26x / 23.5kg 20x
- BW + 75kg 24x / 23.5kg 15x

BB curl:
- 42.5kg 1x
- 25kg 15x

DB h-curl:
- 12kg 16x
- 12kg 10x

DIp station knee raise:
- BW + 6kg 3x15

[Naruto rulezz]

Training B

Safety bar 'ATG' goodmorning:
- 60kg 2x5

Zercher squat:
- 30kg 2x10

In. DB BP:
- 19kg 2x12
paired met
Wide neutral grip chin ups:
- BW + 15kg 2x6

Behind the back shoulder press:
- 31kg 8x
- 31kg 6x
superset met DB full ROM front raise 6kg 2x8

Incline DB curl:
- 12kg 11x
- 12kg 6x

One legged standing calf raise:
- BW 30x
- BW 20x

DB side bent:
- 47.5kg 6x, 4x L en R

[Naruto rulezz]

Training C

Deficit wide grip SL DL:
- 62.5kg 3x12

Chin ups:
- BW + 41.25kg 1x
- BW 6x (1 sec hold boven in)

Incline CG BP:
- 60.5kg 7x
- 60.5kg 5x

Dips:
- BW + 16kg 10x
- BW 16x
superset met DB reverse curl 8kg 2x20

Rear delt pullapart met chest expender:
- 3 springs 2x10

Incline lying DB extension:
- 10.25kg 10x
- 10.25kg 6x

One arm DB preacher curl:
- 12kg 9x
- 10.5kg 8x

[Naruto rulezz]

Ten eerste iedereen een gelukkig nieuwjaar gewenst! Hopen / zover we kunnen ervoor zorgen dat 2024 een mooi, fit(ter) en gezond jaar mag zijn!!

Mijn fitness doelen voor 2024:
*Wide grip BB row 100kg - 120kg 6x
*Bench press 100kg 1x
*Chin up BW + 50kg 1-3x

In de overige oefeningen ook sterker worden, maar hierbij geen concreet doel op dit moment.

Safety bar squat:
- 92.5kg 3x3

Wide grip BB row: (vanaf de grond / pendlay achtig)
- 90kg 1x (kon wat netter)
- 80kg 4x
- 60kg 10x
Weet nu dat 70kg 2x6 +- gelijk staat aan 90kg 1x. Volgende week 80kg 2x4-6 > wanneer 6x beide sets behaald zijn, verhogen in gewicht.
De 60kg 10x als set 3 hou ik er in, maar hierbij in reps toenemen. Wanneer 20 reps behaald is > verhogen in gewicht.

Waarom? 1. meer volume, 2: leuke uitdaging

Wide grip lat pulldown:
- 31kg 20x
- 31kg 15x

Seated DB OH press:
- 20kg 7x (VPR)
- 20kg 4x
- 20kg 5x

Standing calf raise:
- BW + 75kg 2x25
Superset met paused face pulls 25kg 2x15

BB curl:
- 40kg 3x
- 26kg 10x

DB h-curl:
- 16kg 6x
- 16kg 4x

Dip station knee raise:
- BW + 8kg 3x15

[Naruto rulezz]

Training B

Safety bar 'ATG' goodmorning:
- 60kg 11x
- 60kg 6x

Zercher squat:
- 40kg 2x10

Bench press:
- 50kg 2x12

Wide neutral grip chin ups:
- BW + 16kg 6x
- BW 5x (2 sec hold bovenin)

Behind the back shoulder press:
- 32.5kg 2x6
superset met
One legged standing calf raise:
- BW 32x
- BW 25x

Incline DB curl:
- 13kg 2x5

Db side bent:
- 50kg 5x, 3x

[Naruto rulezz]

Training C

Deficit wide grip SL DL:
- 70kg 3x12

Chin ups:
- BW + 30kg 2x
- BW 8x (1 sec hold boven in)

Incline BP:
- 61kg 6x
- 61kg 5x

Dips:
- BW + 20kg 10x
- BW 18x

Rear delt pullapart met chest expender:
- 3 springs 12x
- 3 springs 8x

Incline lying DB extension:
- 12kg 2x6

One arm DB preacher curl:
- 14kg 2x
- 14kg 3x

Neck curl:
- 2.5kg 2x50

[Naruto rulezz]

Training A

Safety bar squat:
- 93.5kg 4x2

Wide grip BB row (pendlay):
- 100kg 1x > beetje body english
- 60kg 15x

Wide grip lat pulldown:
- 32.5kg 2x15
superset met
Back extension:
- BW + 5kg 2x20

Seated DB OH press:
- 20kg 6x
- 20kg 5x
- 20kg 4x

BB curl:
- 40kg 4x
- 30kg 7x

Standing calf raise:
- BW + 75kg 30x
- BW + 75kg 16x

Dip station knee raise:
- BW + 10kg 2x15

[Naruto rulezz]

Training B

Niet echt veel tijd (wat te lang uitgeslapen), dus overal 1 werkset van gedaan

Safety bar 'atg' goodmorning:
- 62.5kg 3x

Zercher squat:
- 45kg 10x

Bench press:
- 52.5kg 12x

Wide neutral grip chin ups:
- BW + 16kg 6x

Behind the back shoulder press:
- 35kg 5x
Superset met
One legged standing calf raise:
- BW 15x L en R

Incline DB curl:
- 16kg 4x

DB side bent:
- 50kg 8x

[Naruto rulezz]

Training C

Deficit wide grip SL DL:
- 80kg 2x12

Chin ups:
- BW + 35kg 1x
- BW 11x

Incline BP:
- 70kg 1x
- 50kg 12x

Dips:
- BW + 25kg 6x
- BW 20x
Superset met reverse DB curl 10kg 22x, 16x

Rear delt pullapart met chest expender:
- 4 springs 2x 4 0.5 reps

Incline lying DB extension:
- 16kg 1x
- 12kg 4x

One arm DB preacher curl:
- 14kg 4x
- 14kg 3x

Neck curl:
- 5kg 50x

[Naruto rulezz]

Training A

Safety bar squat:
- 100kg 1x
- 80kg 2x5

Wide grip BB row:
- 80kg 5x
- 60kg 20x

Wide grip lat pulldown:
- 32.5kg 2x15
superset met
Back extension:
- BW + 6kg 2x20

Seated DB OH press:
- 20kg 7x, 6x

BB curl:
- 45kg 2x
- 30kg 10x

Standing calf raise:
- BW + 90kg 15x > 5x > 3x myo set

Dip station knee raise:
- 12kg 2x12

[Naruto rulezz]

Training B

Safety bar 'ATG" goodmorning:
- 20kg 2x15
(vorige week pin 5 aantikken, nu lager gezet naar pin 4)

Zercher squat:
- 50kg 10x
- 50kg 6x

Bench press:
- 60kg 12x
- 60kg 8x

Wide neutral grip chin ups:
- BW 10x
- BW 4x5
Totaal 30 reps, volgende mijlpaal is 35 reps in 5 sets.

Behind the back shoulder press:
- 35kg 5x
- 35kg 4x
superset met
One legged standing calf raise:
- BW 35x
- BW 25x

Incline DB curl:
- 16kg 4x
- 16kg 3x

DB side bent:
- 50kg 9x, 4x
Dynamische side plank: BW 12x L en R

[Naruto rulezz]

Training C

Deficit wide grip SL DL:
- 90kg 2x8

Chin ups:
- BW + 25kg 3x2
- BW + 1kg 11x

Incline BP:
- 70kg 2x
- 52.5kg 12x

Dips:
- BW + 25kg 8x
- BW 19x (20ste rep net geen lock-out)

Rear delt pullapart met chest expender:
- 3 springs 15x, 8x

Incline lying DB extension:
- 16kg 0x
- 12kg 6x

One arm DB preacher curl:
- 14kg 4x L, 5x R
- 14kg 3x L en R

Neck curl:
- 10kg 50x