Naruto's log

[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

[Naruto rulezz]

Training B

RDL:
- 120kg 6x, 4x, 4x

Push press:
- 60kg 3x1
- 50kg 1x3
Paired met
Weighted neutral grip chin ups:
- BW + 20kg 4x4

Heel elevated zercher squat:
- 45kg 3x8
superset met
DB side raise (paused 2 sec bovenin)
- 4kg 2x20

Incline DB chest fly:
- 4.5kg 2x20

Standing calf raise:
- BW + 55kg 7x7 15 sec rust tussen de sets in

Ab wheel rollout:
-3x12

[Naruto rulezz]

Training A
Weighted dips:
- BW + 40kg 3x4
Paired met
- BW + 17.5kg 4x, 4x, 3x

One legged standing calf raise:
- BW + 30kg 3x16
superset met
Paused rear delt row:
- 40kg 14x
- 40kg 11x
- 40kg 9x

DB h-curl:
- 14.25kg 12x, 10x, 9x
superset met
Rope pushdown:
- 16kg 12x,12x, 9x

One legged leg extension:
- 10kg 2x15

[Naruto rulezz]

Training C

Deficit wide grip deadlift:
- 80kg 3x8

Bench press:
- 72.5kg 4x4

Weighted chin ups:
- BW + 15kg 6x
- BW + 15kg 3x4

BSS:
- BW + 10kg 2x10

Triset
Neutral grip DB shoulder press:
- 14kg 13x
- 14kg 10x
DB side raise:
- 6kg 20x
- 6kg 15x
DB y-raise:
- 6kg 20x
- 6kg 15x

Incline DB curl:
- 6.5kg 3x15
superset met
One arm overhead DB triceps extension:
- 4kg 3x20

[Naruto rulezz]

Training B

RDL:
- 115kg 2x8
- 115kg 1x4

Push press:
- 57.5kg 4x1
Paired met
Weighted neutral grip chin ups:
- BW + 17.5kg 4x4

Heel elevated zercher squat:
- 40kg 3x8
superset met
DB uprgiht row:
- 12kg 3x12

Incline DB chest fly:
- 4kg 2x15

Standing calf raise:
- BW + 55kg 5x5 met 15 sec rust tussen sets in

Ab wheel rollout:
- 3x10

[Naruto rulezz]

Training A
Weighted dips:
- BW + 27.5kg 2x8
- BW + 27.5kg 1x6
Paired met
Weighted pull ups:
- BW + 17.5kg 2x3
- BW + 17.5kg 1x2
BW 6x (AMRAP wide grip)

One legged standing calf raise:
- BW + 30kg 2x12
- BW + 30kg 1x15
superset met
Rear delt row
- 40kg 12x
- 40kg 11x
- 40kg 8x

DB h-curl:
- 14kg 3x12
superset met
Rope pushdown:
- 15kg 15x
- 15kg 2x12

One legged leg extension:
- 8.5kg 2x15

[Naruto rulezz]

Training C

Deficit wide grip deadlift:
- 75kg 3x8
Vorige week bij de 2de rep derde set met 132.5kg leek heeeel lichtelijk weer in onderrug 'te schieten' en nu al paar dagen last van rond stuitje regio. Vandaar maar deadlift variant gedaan waarbij lichter gewicht nodig is (potentieel) zelfde intensiteit. Maar voor zekerheid wel rustig aangedaan, kijken hoe morgen voelt.

Bench press:
- 67.5kg 8x
- 67.5kg 2x6
- 67.5kg 4x
Deload ish en meer reps om zo opnieuw op te bouwen weer. (Gezien vorige week de 88kg niet gelukt was).

Chin ups:
- BW + 12.5kg 6x
- BW + 12.5kg 3x4

Bulgarian split squat:
- BW + 10kg 2x8

Triset:
Neutral grip DB shoulder press:
- 14kg 12x
- 14kg 8x
DB side raise:
- 6kg 2x15
Y-raise:
- 6kg 2x15

Incline DB curl:
- 6kg 2x16
- 6kg 12x
superset met
One arm overhead triceps extension:
- 4kg 3x15

[Naruto rulezz]

Training B

RDL:
- 112.5kg 8x, 6x, 4x

Push press:
- 56kg 4x1
Paired met
Weighted neutral grip chin ups:
- BW + 15kg 4x4

Heel elevated zercher squat:
- 35kg 3x8
superset met
DB side raise:
- 10kg 15x, 12x, 12x

Standing calf raise:
- BW + 50kg 6x6 15 sec rust tussen sets in.

RKC Plank:
- 3x 30 seconden

[Naruto rulezz]

Training A

Weighted dips:
- BW + 52.5kg 1x
- 42.5kg 2x2
Paired met
Weighted pull ups:
- BW + 16kg 3x4
- BW 8x (AMRAP)

One legged standing calf raise:
- BW + 27.5kg 15x, 13x, 13x
superset met
Paused rear delt shoulder pull:
- 40kg 3x8

DB h-curl:
- 16kg 2x8
superset met
Banded pushdown:
- groen + rood 25x, 20x

One legged leg extension:
- 8kg 20x, 15x

[Naruto rulezz]

Training C
Banded deadlift:
- 132.5kg + groene band 2x1
- 132.5kg + groene band 1x2

Bench press:
- 88.5kg 0x
- 76kg 2x2

Chin ups:
- BW + 11kg 4x6

3 sec paused bulgarian split squat:
- BW 2x8

Triset:
Neutral grip DB shoulder press:
- 12kg 15x
- 12kg 12x
DB side raise:
- 8kg 2x12
Y-raise:
- 8kg 2x12

Incline DB curl:
- 5kg 2x20
superset met
Rope pushdown:
- 16kg 2x12

[Naruto rulezz]

Training B

RDL:
- 110kg 3x8

Push press:
- 55kg 2x1
- 56kg 2x1
Paired met
Weighted neutral grip chin ups:
- BW + 12.5kg 4x4

Heel elevated zercher squat:
- BW + 30kg 3x8
superset met:
DB side raise:
- 10kg 3x12

Standing calf raise:
- BW + 40kg 8x8 15 sec rust tussen sets in