Naruto's log

[Naruto rulezz]

Training A

Safety bar squat:
- 115kg 3x
- SSB hindu squat:25kg 20x

Deficit SL DL:
- 122.5kg 3x
- 102.5kg 8x

Hatfield standing calf raise:
- 110kg 16x
- 110kg 15x
- 110kg 13x
Superset met
DB high pull:
- 18kg 2x12
- 18kg 1x10

Wide grip BTN lat pulldown:
- 46kg 10x
-BTN pull ups: BW 9x
Paired met
Seated DB OH press:
- 26kg 3x
- 12kg 20x

Rear delt pullapart met chest expender:
- 4 springs 15x
Superset met
Banded push ups:
- BW + groen elastiek 20x

Gargoyle back extension DB preacher curl:
- 12kg 7x
- DB hammer curl 6kg 40x

Dip knee raise:
- BW + 18kg 10x

[Naruto rulezz]

Training B

Safety bar squat:
- 100kg 3x

One legged calf raise:
- BW 25x, 18x
Superset met
Lu side raise:
- 12kg 6x
- 8kg 14x

Pendlay row:
- 105kg 2x (deadlift row meer)
- 80kg 6x (pendlay row)

Wide grip larsen BP:
- 80kg 5x
- 70kg 8x

Neutral grip chin ups:
- BW + 2.5kg 10x
- BW + 5.5kg 6x
- Towel chin ups BW + 15kg 2x

BTN shoulder press:
- 40.5kg 5x

Gargoyle DB preacher curl:
- 14kg 4x
- 6kg 20x
Superset met
Banded pushdown:
- groen 50x
- blauw 25x
- blauw 20x

[Naruto rulezz]

Training C

Zercher hindu squat:
- 50kg 2x6
- 50kg 1x8

Safety bar back extension:
- 40kg 1x
- BW 40x

Military press:
- 41kg 9x
- 41kg 7x
- 41kg 5x
Paired met
Chin ups:
- BW + 15kg 2x4
- BW + 15kg 1x5

Neck plank: overgeslagen

Dips:
- BW + 5kg 15x
- BW + 1.25kg 20x
Paired met
Reverse grip BB curl:
- 25kg 11x

Cylinder grip:
- 15.5kg 6x L en R
Blob grip:
- 3kg 8x L en R

[Naruto rulezz]

Training D

Paused safety bar squat:
- 105kg 3x
- hindu squat BW 60x

Safety bar goodmorning:
- 50kg 12x
- 50kg 7x

Wide grip bent over row:
- 75kg 5x

Wide neutral grip pull ups:
- BW + 10kg 7x
- BW 8x (reps aanvullen tot 15x totaal gedaan heb)

Close grip larsen BP:
- 50kg 15x
- 60kg 8x

BB hanging power clean:
- 40kg 3x (techniek, lage RPE, ook gezien laat in de workout zit)

Sandbag walk:
- 75kg 24 sec

Seated alternating DB curl:
- 16kg 4x
- 6kg 33x

DB side bent:
- 25kg 30x L en R

Kogel grip:
- 10.5kg 3x L en R

[Naruto rulezz]

Training A

Safety bar squat:
- 115.5kg 5x
- SSB hindu squat: 30kg 20x

Deficit SL DL:
- 130kg 4x
- 110kg 10x

Hatfield standing calf raise:
- 110kg 20x
- 110kg 2x16
Superset met
Rear delt upperback chest supported DB row:
- 10kg 2x20

BTN wide grip pull ups:
- BW 10x
- wide grip BTN lat pulldown 30kg 20x
Paired met
Seated DB OH press:
- 26kg 4x
- 16kg 14x

Rear delt pullapart met chest expender:
- 5 springs 3x
Superset met
Banded push ups:
- BW + blauw elastiek 15x

Gargoyle back extension DB preacher hammer curl:
- 12kg 6x
- 8kg 13x

Dip knee raise:
- BW + 18kg 13x > BW 12x

[Naruto rulezz]

Training B

SSB squat:
- 100kg 4x

One legged calf raise:
- BW 26x, 20x
Superset met
DB full ROM side raise:
- 4kg 20x, 12x

Pendlay row:
- 80kg 8x

Wide grip larsen BP:
- 81kg 4x
- 71kg 9x

Neutral grip chin ups:
- BW + 2.5kg 11x
- BW + 5.5kg 7x
Towel chin ups BW 15.5kg 3x

BTN shoulder press:
- 42.5kg 3x

Gargoyle DB preacher curl:
- 14kg 4x
- 8kg 12x
Superset met
Banded pushdown:
- groen 50x
- blauw 28x, 23x

[Naruto rulezz]

Training C

Zercher hindu squat:
- 50kg 12x
- 60kg 6x

Back extension:
- BW 50x
- One legged back extension BW 10x L en R

Military press:
- 50kg 4x2
- 50kg 1x3
Paired met
Chin ups:
- BW + 20kg 4x2
- BW + 20kg 1x3

Neck plank op tenen:
- 8 sec

Dips:
- BW + 6.25kg 17x
- BW + 2.5kg 20x
Paired met
Reverse grip BB curl:
- 25kg 13x

Cylinder grip: 20kg 3x L en R
Blob grip: 5kg 3x L en 2x R (na paar tellen nog 2 reps gedaan met rechts ter 'compensatie').

[Naruto rulezz]

Training D

Paused safety bar squat:
- 105kg 4x
-Hindu squat BW 75x

Safety bar goodmorning:
- 60kg 6x

Wide grip bent over row:
- 75kg 6x

Wide neutral grip pull ups:
- BW + 10.5kg 7x
- BW 8x
-Towel chin ups BW 6x

Close grip larsen BP:
- 61kg 12x
- 61kg 8x

BB hanging power clean:
- 50kg 2x

Sandbag walk:
- 75kg 30 sec

Seated alternating DB curl:
- 16kg 4x L en R

DB side bent:
- 25kg 33x L en R

Kogel grip: 11kg 4x L en R

[Naruto rulezz]

Training A

Safety bar squat:
- 120kg 2x
- SSB hindu squat: 40kg 20x

Deficit SL DL:
- 140kg 3x
- 120kg 5x

Hatfield standing calf raise:
- 120kg 3x10
Superset met
Rear delt upperback chest supported DB row:
- 10.5kg 2x20

BTN wide grip pull ups:
- BW + 2.5kg 6x
- Wide grip BTN pulldown: 31kg 20x
Paired met
Seated DB OH press:
- 26kg 4x
- 16.25kg 15x

Rear delt pullapart chest expender:
- 5 springs 5x
Superset met
Banded push ups:
- BW + blauw elastiek 17x

Gargoyle style DB preacher hammer curl:
- 12kg 8x
- 8kg 17x

Dip knee raise:
- BW + 20kg 8x > dropset BW 22x (30x totaal)

Knee side plank: 10x L en R

[Naruto rulezz]

Training B

Safety bar squat:
- 100kg 10x (volgensmij VPR!)

One legged calf raise:
- BW + 10kg 2x12 L en R

DB side raise:
- 4kg 2x30 (rest paused wanneer nodig is)

Pendlay row:
- 82.5kg 6x

Wide grip larsen BP:
- 82.5kg 4x
- 72.5kg 7x

Neutral grip chin ups:
- BW + 3kg 10x
- BW + 10kg 2x
- Towel chin ups BW + 20kg 1x

BTN shoulder press:
- 50kg 1x

Gargoyle DB preacher curl:
- 16kg 1x
- 10kg 10x
Superset met
Banded pushdown:
- groen 55x
- blauw 30x
- blauw 25x

Crunch op bankje:
- BW 50x

[Naruto rulezz]

Training C

Zercher hindu squat:
- 60kg 2x8

Back extension:
- BW + 5kg 25x
- one legged back extension BW 15x L en R

Military press:
- 50kg 2x4
- 50kg 2x3
Paired met
Chin ups:
- BW + 20kg 3x3
- BW + 20kg 1x2

Stok side bent:
- 20x per kant.
- 20kg (BB in nek, dan zijwaards heen en weer als een side bent) 4x per kant.

Dips:
- BW + 10kg 15x
- BW + 5kg 15x
Paired met
Reverse grip BB curl:
- 26kg 12x

Cylinder grip: 21.25kg 3x L en R
Blob grip: 5.5kg 3x L en R