Naruto's log

[Naruto rulezz]

Training A

Safety bar squat:
- 112.5kg 3x

Deficit wide grip SL DL:
- 110kg 6x
- 62.5kg 30x

Hatfield standing calf raise:
- 70kg 3x20
Superset met
DB upright row:
- 12kg 3x15

Wide grip lat pulldown:
- 45kg 10x
- 32.5kg 20x
Paired met
Seated DB OH press:
- 25.25kg 4x
- 10kg 20x

Rear delt pullapart chest expender:
- 4 springs 6x

Gargoyle back extension DB preacher hammer curl:
- 12.25kg 6x

Dip knee raise:
- BW + 8kg 12x

[Naruto rulezz]

Training B

SSB squat:
- 90kg 6x

One legged calf raise;
- BW + 51.25kg 12x, 10x
Paired met
Lu side raise:
- 10.25kg 10x
- 6.25kg 17x

Pendlay row:
- 90kg 8x
- 70kg 12x

Wide grip paused larsen BP:
- 71.5kg 4x
- 61.5kg 8x

Neutral grip chin ups:
- BW + 10kg 3x
-Towel neutral grip chin ups BW 9x

BTN shoulder press:
- 35.5kg 7x

Gargoyle back extension DB preacher curl:
- 14kg 4x
Superset met
Banded pushdown:
- rood + blauw 6x, 4x

Back extension russian twist:
- BW 20x per kant.

[Naruto rulezz]

Training C

Pin zercher squat:
- 120kg 1x

Safety bar back extension:
- 41kg 2x

Military press:
- 30kg 3x12
- 30kg 1x15
Paired met
Chin ups:
- BW + 10kg 3x4
- BW + 10kg 1x6

Neck plank op tenen:
- BW 17 sec (1 hand ter ondersteuning en 4 sec zonder ondersteuning)

Dips:
- BW 21x
- BW 14x
Paired met
Reverse grip BB curl:
- 22.5kg 18x

[Naruto rulezz]

Training D

Paused safety bar squat:
- 101kg 5x
-Box squat BW 50x

Sumo safety bar goodmorning:
- 35kg 22x
- 35kg 25x

Wide grip bent over row:
- 65kg 8x

Pull ups:
- BW + 5.5kg 8x

High incline DB BP:
- 25.25kg 8x
- 20.25kg 12x

BB high pull richting voorhoofd:
- 30kg 6x

Seated alternating DB curl:
- 20kg 1x L en R
- 4kg 40x L en R

Sandbag walk:
- 40kg 56 sec

DB side bent:
- 12kg 50x L en R

[Naruto rulezz]

Training A

Safety bar squat:
- 112.5kg 1x
- Box squat BW 55x

Deficit wide grip SL DL:
- 111kg 7x
- 70kg 20x

Hatfield standing calf raise:
- 80kg 3x15
Superset met
DB upright row:
- 18kg 3x6

Wide grip BTN lat pulldown:
- 45kg 11x
- 32.5kg 23x
Paired met
Seated DB OH press:
- 25.5kg 2x
- 10.5kg 22x

Rear delt pullapart chest expender:
- 4 springs 8x
Superset met
Push ups:
- BW 25x (AMRAP)

Gargoyle style DB preacher hammer curl:
- 16kg 1x
- DB hammer curl 4kg 50x

Dip knee raise:
- BW + 10kg 12x

[Naruto rulezz]

Training B

Safety bar squat:
- 90.5kg 8x
-Box squat BW 100x

One legged calf raise:
- BW + 51.25kg 15x, 11x
superset met
Lu side raise:
- 10.25kg 11x
- 6.25kg 20x

Pendlay row:
- 100kg 1x
- 70kg 15x

Wide grip paused larsen BP:
- 72.5kg 4x
- 62.5kg 8x

Neutral grip chin ups:
- BW 11x
- BW + 1.25kg 4x
-Towel neutral grip chin ups: BW + 2.5kg 4x

BTN shoulder press:
- 35.5kg 8x

Gargoyle style DB preacher curl:
- 16kg 1x
- 4kg 35x
Superset met
Banded pushdown:
- dik rood + blauw 7x, 5x

Back extension crunch hold russian twist:
- BW 30x per kant

[Naruto rulezz]

Training C nog die ik afgelopen zondag gedaan had:

Training C:
Pin zercher squat:
- 100kg 5x
- Box goblet squat 4kg 50x

Safety bar back extension:
- 41kg 3x
- BW 20x

Military press:
- 32.5kg 3x12
- 32.5kg 1x10
Paired met
Chin ups:
- BW + 10kg 3x5
- BW + 10kg 1x7

Neck plank met 1 hand ter ondersteuning:
- BW 20 seconden

Dips:
- BW 25x
- BW 16x
Paired met
Reverse grip BB curl:
- 22.5kg 19x


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Training D

Paused safety bar squat:
- 101.5kg 6x
- Box goblet squat 4kg 55x

Sumo safety bar goodmorning:
- 40kg 12x
- 40kg 10x

Wide grip bent over row:
- 70kg 6x

Pull ups:
- BW + 6.25kg 9x

High incline DB BP:
- 25.5kg 8x
- 20.5kg 12x

BB high pull richting voorhoofd:
- 31kg 6x

Seated alternating DB curl:
- 20kg 2x
- Seated DB curl 4kg 50x

Sandbag walk:
- 40kg 57 sec (nét geen 1 minuut helaas)

DB side bent:
- 16kg 50x L en R

[Naruto rulezz]

Training A

Safety bar squat:
- 112.5kg 4x
- hindu squat BW 30x

Deficit wide grip SL DL:
- 120kg 3x
- 70kg 25x

Hatfield standing calf raise:
- BW + 80kg 3x20
superset met
DB high pull:
- 18kg 3x10

Wide grip BTN lat pulldown:
- 45.5kg 13x
- 32.5kg 25x
-BTN wide grip pull ups: BW 5x
Paired met
Seated DB OH press:
- 25.5kg 3x
- 10.5kg 25x

Rear delt pullapart met chest expender:
- 4 springs 12x
Superset met
Push ups:
- BW 28x

Gargoyle style DB preacher hammer curl:
- 16kg 2x
-DB hammer curl 6kg 35x

Dip knee raise:
- BW + 12kg 10x

[Naruto rulezz]

Training B

Safety bar squat:
- 91kg 10x
- Box goblet squat 6kg 50x

One legged paused calf raise:
- BW 20x, 15x
Superset met
Lu side raise:
- 12kg 5x
- 8kg 15x

Pendlay row:
- 100kg 3x
- 80kg 6x

Wide grip paused larsen BP:
- 75kg 4x
- 65kg 8x

Neutral grip chin ups:
- BW 12x
- BW + 2.5kg 4x
-Towel neutral grip chin ups BW + 5kg 4x

BTN shoulder press:
- 40kg 3x

Gargoyle DB preacher curl:
- 12kg 6x
- 4kg 40x
Superset met
Banded pushdown:
- Rood + blauw elastiek 8x, 5x

Back extension russian twist:
- 35x p/k.

[Naruto rulezz]

Training C

Pin zercher squat:
- 125kg 0x
- box goblet squat BW + 6kg 60x

Safety bar back extension:
- 45kg 1x
- BW 30x

Military press:
- 35kg 12x
- 35kg 2x10
- 35kg 1x9
Paired met
Chin ups:
- BW + 10kg 7x
- BW + 10kg 3x6

Neck plank op tenen:
- BW 23 sec (1 hand ter ondersteuning en zonder ondersteuning voor +- 10 sec)

Dips:
- BW 26x
- BW 17x
Paired met
Reverse grip BB curl:
- 22.5kg 16x

[Naruto rulezz]

Training D

Paused safety bar squat:
- 102.5kg 4x
-Hindu squat BW 40x

Sumo safety bar goodmorning:
- 40kg 16x
- 40kg 12x

Wide grip bent over row:
- 70kg 8x

Pull ups:
- BW + 6.25kg 7x

Close grip larsen BP:
- 40kg 2x15
(Nog in de tank over, maar gezien de smallere grip en 'nieuwe' oefening, rustig aan gestart).

BB high pull:
- 32.5kg 8x

Seated alternating DB curl:
- 20kg 2x
- 6kg 30x (seated DB curl)

Sandbag walk:
- 40kg 1:30 minuut

DB side bent:
- 20kg 30x L en R

[Naruto rulezz]

Training A

Safety bar squat:
- 115kg 1x
- SSB hindu squat 20kg 20x

Deficit wide grip SL DL:
- 120.5kg 4x
- 100kg 10x

Hatfield standing calf raise:
- 110kg 3x12 (op de grond)
Superset met
DB high pull:
- 18kg 11x
- 18kg 10x
- 18kg 8x

Wide grip BTN lat pulldown:
- 45.5kg 15x
- 35.5kg 16x
- BTN wide grip pull ups BW 8x
Paired met
Seated DB shoulder press:
- 25.75kg 3x
- 12kg 15x

Rear delt pullapart met chest expender:
- 4 springs 14x
superset met
Push ups:
- BW 30x

Gargoyle style DB preacher hammer curl:
- 12kg 6x
- DB hammer curl 6kg 34x

Dip knee raise:
- BW + 16kg 12x

[Naruto rulezz]

Training B

Safety bar squat:
- 92.5kg 11x
-box goblet squat 8kg 30x

One legged paused calf raise:
- BW 22x
- BW 16x
superset met
Lu side raise:
- 12kg 6x
- 8kg 13x

Pendlay row:
- 101kg 2x
- 100kg 2x

Wide grip paused larsen BP:
- 75kg 5x
- 65kg 7x

Neutral grip chin ups:
- BW + 1.25kg 11x
- BW + 5kg 4x
- Towel neutral grip chin ups BW + 10kg 3x

BTN shoulder press:
- 40kg 4x

Gargoyle DB preacher curl:
- 12.25kg 6x
- 4.25kg 42x
Superset met
Banded pushdown:
- blauw + rood 3x

[Naruto rulezz]

Training C

Zercher hindu squat:
- 40kg 3x10

Safety bar back extension:
- 45kg 2x
- BW 35x

Military press:
- 40kg 8x
- 40kg 3x6
Paired met
Chin ups:
- BW + 15kg 4x4

Neck plank op tenen:
- BW 15 seconden (geen ondersteuning met de handen)

Dips:
- BW + 1.25kg 22x
- BW + 1.25kg 18x
Paired met
Reverse grip BB curl:
- 22.5kg 17x

Cylinder: 15kg 4x L en R (grip training)
Blob: 2.5kg 8x L en R (grip training)

[Naruto rulezz]

Training D

Paused safety bar squat:
- 102.5kg 6x
- hindu squat BW 55x

Safety bar goodmorning:
- 40kg 20x
- 40kg 13x

Wide grip bent over row:
- 75kg 4x

Pull ups:
- BW + 6.5kg 7x

Close grip larsen BP:
- 41kg 2x20

BB high pull richting voorhoofd:
- 35kg 4x

Sandbag walk:
- 75kg 20 sec

Seated alternating DB curl:
- 16kg 4x L en R
- 6kg 32x (seated DB curl)

DB side bent:
- 25kg 20x L en R

Kogel grip:
- 10.5kg 4x L en R