Naruto's log

[Naruto rulezz]

Training B

Paused RDL:
- 92.5kg 3x6

Incline bench press:
- 50.5kg 12x, 10x, 10x
Paired met
WIde grip lat pulldown:
- 41kg 12x, 10x, 10x

Heel elevated zercher squat:
- 70kg 1x
- 50kg 2x2
superset met
DB side raise:
- 6.25kg 2x20

Incline DB chest fly:
- 9kg 3x15

Standing calf raise:
- 50kg 4x25

Leg raise:
- BW 2x20
- BW 1x15

[Naruto rulezz]

Training A

Weighted dips:
- BW + 30kg 10x
- BW + 30kg 6x
- BW + 30kg 3x
Paired with
Weighted neutral grip chin ups:
- BW + 30kg 1x
- BW + 20kg 3x
- BW + 10kg 4x

One legged standing calf raise:
- BW + 40kg 4x13
superset met
Rear delt DB fly:
- 6kg 4x20

DB h-curl:
- 16kg 2x11
superset met
Rope pushdown:
- 10kg 2x15
(deload ivm gevoellige elleboog)

One legged leg extension:
- 13.5kg 2x10

[Naruto rulezz]

Training C

Deficit deadlift:
- 120kg 3x
- 120kg 4x1

Bench press:
- 72.5kg 8x, 6x, 4x, 2x

Weighted chin ups:
- BW + 25kg 4x1

Bulgarian split squat:
- BW + 20kg 6x, 4x

Neutral grip DB shoulder press:
- 20kg 6x, 4x
superset met
Rope upright row:
- 15kg 2x15

Incline DB curl:
- 10kg 3x6
superset met
One arm OH triceps extension:
- 8kg 12x, 10x, 10x

[Naruto rulezz]

Training B

Paused RDL:
- 91kg 3x6

Incline BP:
- 50kg 12x
- 50kg 2x8
Paired met
Wide grip lat pulldown:
- 41kg 3x8

Heel elevated zercher squat:
- 52.5kg 3x5
superset met
DB side raise:
- 6kg 2x25

Incline DB fly:
- 8.5kg 2x15

Standing calf raise:
- BW + 80kg 1x20

Leg raise vanaf bankje:
- BW 3x15

[Naruto rulezz]

Training A

Weighted dips:
- BW + 55kg 1x
- BW + 40kg 4x
- BW + 40kg 3x
Paired with
Weighted neutral grip chin ups:
- BW + 30kg 3x
- BW + 30kg 2x
- BW + 30kg 2x1

One legged standing calf raise;
- BW + 40kg 4x12
superset met
Rear delt DB fly:
- 4.5kg 4x25

DB h-curl:
- 16kg 2x10
- 16kg 1x8
superset with
Rope pushdown:
- 20kg 11x, 8x, 6x

One legged leg extension:
- 12.5kg 2x15

[Naruto rulezz]

Training C

Deficit deadlift:
- 105kg 5x3

Bench press:
- 80kg 4x (VPR)
- 70kg 8x (VPR)
- 70kg 4x

Chin ups:
- BW + 22.5kg 3x, 3x, 2x, 2x

BSS:
- BW + 20kg 2x4

Neutral grip DB shoulder press:
- 17kg 10x, 6x
superset met
Cable rope upright row:
- 15kg 2x12

Incline DB curl:
- 8.5kg 3x12
superset met
One arm OH triceps extension:
- 6.5kg 3x20

[Naruto rulezz]

Training B

Paused RDL:
- 90kg 3x6

Push press:
- 60kg 1x
- 50kg 2x
- 40kg 8x
- 30kg 14x (OH press)
paired met
Weighted neutral grip chin ups:
- BW + 30kg 2x, 1x, 1x, 1x

Heel elevated zercher squat:
- 51kg 3x4
superset met:
Paused DB side raise:
- 4.75kg 20x, 15x

Incline DB chest fly:
- 8kg 3x20

Standing calf raise:
- BW + 65kg 7x7 (15 sec rust tussen sets in)

Ab wheel rollout:
-15x,12x, 8x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 42.5kg 5x
- BW + 42.5kg 2x3
Paired met
Wide grip lat pulldown:
- 40kg 15x, 12x, 12x

One legged standing calf raise:
- BW + 40kg 4x10
superset met
Rear delt DB fly:
- 4kg 4x25

DB h-curl:
- 15kg 13x, 10x, 11x
superset met
Rope pushdown:
- 17.5kg 15x, 14x, 10x

One legged leg extension:
- 11kg 2x15

[Naruto rulezz]

Training C

Deficit deadlift:
- 100kg 5x3

Bench press:
- 75kg 4x4

Chin ups:
- BW + 21.25kg 4x3

BSS:
- BW + 16kg 7x
- BW + 16kg 6x

Neutral grip DB shoulder press:
- 16.5kg 10x
- 16.5kg 8x
superset with
Cable upright row:
- 10kg 2x15

Incline DB curl:
- 8kg 15x
- 8kg 2x12
superset met
One arm overhead triceps extension:
- 6kg 3x20

[Naruto rulezz]

Training B

RDL:
- 125kg 3x
- 105kg 2x5

Push press:
- 60kg 1x
- 50kg 6x
- 40kg 10x
- 30kg 13x (OH press)
Paired met
Weighted neutral grip chin ups:
- BW + 25kg 3x3
- BW + 25kg 1x2

Heel elevated zercher squat:
- 50kg 8x, 6x, 6x
superset met
Paused DB side raise:
- 4.5kg 2x20

Incline DB fly:
- 6kg 3x20

Standing calf raise:
- BW + 65kg 5x5

Paused ab wheel rollout:
- 8x, 6x, 4x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 30kg 3x6
Paired met
Weighted pull ups:
- BW + 20kg 4x, 3x, 2x, 1x

One legged standing calf raise:
- BW + 35kg 3x12
superset met
Wide grip lat pulldown:
- 30kg 3x15

DB h-curl:
- 15kg 10x, 9x, 10x
superset met
Rope pushdown:
- 17.5kg 13x, 12x, 11x

One legged leg extension:
- 10.5kg 20x, 15x

[Naruto rulezz]

Training C

Deficit deadlift:
- 100kg 5x1

Bench press:
- 70kg 8x
- 70kg 6x
- 70kg 4x
- 70kg 5x

Chin ups:
- BW + 20kg 6x, 3x, 2x, 2x

Bulgarian split squat:
- 16kg 2x6

Triset
Neutral grip DB shoulder press:
- 16kg 12x, 8x
DB side raise:
- 7kg 2x15
Y-raise:
- 7kg 2x15

Incline DB curl:
- 8kg 12x, 10x, 10x
superset met
One arm overhead triceps extension:
- 5kg 20x
- 6kg 2x15

[Naruto rulezz]

Training B

RDL:
- 120kg 7x
- 120kg 2x4

Push press:
- 60kg 1x
- 50kg 3x
- 40kg 8x
- 30kg 12x (OH Press)
Paired met
Weighted neutral grip chin ups:
- BW + 21.25kg 4x4

Heel elevated zercher squat:
- BW + 50kg 6x, 4x, 4x
superset met
Paused DB side raise:
- 4.25kg 2x20

Incline DB chest fly:
- 5kg 3x20

Standing calf raise:
- BW + 55kg 8x8

Ab wheel:
- 15x, 15x, 10x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 53.5kg 1x
- BW + 43.5kg 2x2
Paired met
Weighted pull ups:
- BW + 20kg 3x
- BW + 20kg 3x2

One legged standing calf raise:
- BW + 32.5kg 3x13
superset met
Rear delt row:
- 42.5kg 2x10
- 42.5kg 1x6

DB h-curl:
- 15kg 3x8
superset met
Rope pushdown:
- 17.5kg 12x, 10x, 10x

One legged leg extension:
- 10.5kg 2x15

[Naruto rulezz]

Training C

Deficit wide grip deadlift:
- 90kg 3x3

Bench press:
- 80kg 2x
- 65kg 10x
- 65kg 5x

Chin ups:
- BW + 16kg 6x
- BW + 16kg 3x3

Bulgarian split squat:
- BW + 12kg 2x10

Triset
Neutral grip DB shoulder press:
- 14.5kg 2x12
DB side raise:
- 6.5kg 2x15
DB y-raise:
- 6.5kg 2x15

Incline DB curl:
- 7kg 2x15
- 7kg 1x10
superset met
One arm overhead triceps extension:
- 4.5kg 3x20