Naruto's log

[Naruto rulezz]

Training A

Weighted dips:
- BW + 50kg 5x
- BW + 40kg 6x
- BW + 30kg 8x
Paired met
Pull ups:
- BW 10x
- BW 3x6
- BW 5x

BB wide grip upright row:
- 40kg 4x15
superset met
Tempo standing calf raise:
- BW + 40kg 4x8

DB h-curl:
- 12.75kg 12x, 10x
superset met
Overhead one arm DB triceps extension:
- 10kg 12x, 10x

Unilateral leg curl:
- 13kg 2x12

[Naruto rulezz]

Training C

Banded deadlift:
- 130kg + groene band 1x
- 100kg + groene band 12x (77% van 1 rep topset)

Weighted dips:
- BW + 50kg + groene band 1x
- BW + 40kg + groene band 2x
- BW + 30kg + groene band 6x

Inverted row:
- BW + 15kg 3x8
superset met:
Straigth arm lat pulldown:
- 21kg 3x15

BSS:
- BW 2x20

Lu side raise:
- 7kg 2x10

DB curl:
- 12.5kg 10x
- 12.5kg 9x
superset met:
Cable pushdown:
- 20kg 15x
- 20kg 11x

[Naruto rulezz]

Training B

Romanian deadlift:
- 102.5kg 3x6

Incline BP:
- 80kg 1x
- 70kg 4x, 5x

Chest supported DB row:
- 18kg 3x13
superset met y-raise 2.5kg 20x

One legged leg extension:
- 11kg 2x15

DB rolling triceps extension:
- 8.5kg 15x, 10x
superset met
Incline DB curl:
- 8.5kg 15x, 10x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 60kg 2x (PR!!)
- BW + 50kg 3x
- BW + 40kg 5x
paired met
Pull ups:
- BW 8x, 6x, 6x, 6x, 4x

Wide grip BB hold: zolang mogelijk
- 200kg > 180kg > 130kg > 120kg > 80kg > 60kg 20x (shrugs)
Superset met:
Standing tempo calf raise: (5 sec stretch en hold)
- BW + 30kg 4x8

DB h-curl:
- 12.5kg 2x12
superset met
Overhead one arm DB triceps extension:
- 10kg 2x10

Unilateral leg curl:
- 12.5kg 15x, 12x

[Naruto rulezz]

Training C
Banded deadlift:
- 100kg + groene band 2x (wide grip)
- 120kg + groene band 2x (1x wide grip, 1x gewone overhand grip)
- 120kg + groene band 3x (met straps, normale grip)

Weighted accommodating resistance dips:
- BW + 47.5kg + groene band 3x
- BW + 37.5kg + groene band 4x
- BW + 27.5kg + groene band 7x

Inverted row:
- BW + 10kg 3x8
superset met
Straigth arm lat pulldown: 20kg 3x15

BSS:
- BW + 12kg 2x8

Lu side raise:
- 6.75kg 2x15

DB curl:
- 12kg 12x, 10x
superset met
Cable pushdown:
- 18.5kg 15x, 13x

[Naruto rulezz]

Training B
RDL:
- 100kg 10x
- 100kg 2x6

Incline BP:
- 75kg 1x
- 65kg 8x, 6x

Triset:
Chest supported row: 18kg 3x12
Y-raise 2.5kg 3x15
DB side raise: 8kg 15x, 10x, 6kg 12x

One legged leg extension:
- 10kg 3x15 L en R

DB rolling triceps extension:
- 8.25kg 15x, 12x
superset met
Incline DB curl:
- 8.25kg 15x, 12x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 55kg 3x
- BW + 45kg 4x
- BW + 35kg 6x
Paired met
Weighted chin ups:
- BW + 10kg 6x
- BW + 5kg 8x
- BW 7x

Wide grip BB hold: zolang mogelijk vasthouden
180kg > 130kg > 120kg > 100kg > 60kg 20x bb shrugs
Tijdens warming up paired met DB side raise 8kg 10 reps 2 sets.

DB h-curl:
- 12kg 2x12
superset met:
One arm DB OH triceps extension:
- 9kg 2x12

Unilateral leg curl:
- 12kg 2x15

[Naruto rulezz]

Training C

Wide grip banded deadlift:
- 85kg + groene band 6x
- 90kg + groene band 6x
- 100kg + groene band 6x

Weighted dips:
- BW + 47.5kg + groene band 1x
- BW + 37.5kg + groene band 4x
- BW + 27.5kg + groene band 8x

Inverted row:
- BW + 5kg 3x10
superset met:
Straigth arm lat pulldown: 25kg 3x12

BSS:
- BW + 10kg p.k. 2x10

Lu side raise:
- 6.5 2x15

DB curl:
- 12kg 11x, 8x
superset met:
Cable pushdown:
- 18kg 15x, 12x

[Naruto rulezz]

Training B

RDL:
- 100kg 8x, 6x, 6x

Incline BP:
- 72.5kg 3x @ RPE 7.5
- 62.5kg 8x, 6x

Triset:
Chest supported DB row: 16kg p.k. 3x15
Y-raise: 2.5kg 3x15
DB side raise: 8kg 3x15

One legged leg extension:
- 8.5kg 2x20

DB rolling triceps extension:
- 8kg 2x15
superset met
Incline DB curl:
- 8kg 2x15

[Naruto rulezz]

Training A

Weighted dips:
- BW + 50kg 3x
- BW + 40kg 6x
- BW + 30kg 7x
Paired met
Weighted chin ups:
- BW + 30kg 2x
- BW + 20kg 3x
- BW + 10kg 5x

Wide grip BB hold:
- 170kg > 150kg > 100kg > 60kg
Elk gewicht zolang mogelijk vasthouden en gedropset.
Superset met
One legged standing calf raise:
- BW + 7.5kg 3x12 L en R

DB side raise:
- 6kg 2x25
superset met
DB h-curl:
- 17kg 4x, 3x (deload volgende week)
superset met
One arm overhead DB triceps extension:
- 9kg 2x10

Unilateral leg curl:
- 11kg 2x15

[Naruto rulezz]

Training C

Wide grip deadlift:
- 80kg 2x
- 90kg 2x
- 100kg 1x
- 110kg 1x
- 120kg 1x
- 100kg 2x (back-off set)

Weighted dips:
- BW + 45kg + groene band 3x
- BW + 35kg + groene band 5x
- BW + 25kg + groene band 7x

Inverted row: 2 sec hold
- BW 3x10
superset met:
Straigth arm lat pulldown: 23.5kg 3x12

BSS:
- BW + 10kg p.k. 3x8

Lu side raise:
- 6kg 2x15
superset met: One arm BB shrug: 30kg 2x15

DB curl:
- 12kg 2x10
superset met:
Cable pushdown:
- 17.5kg 2x15

[Naruto rulezz]

Training B

Romanian deadlift:
- 100kg 3x6

Incline BP:
- 70kg 1x
- 60kg 10x
- 60kg 8x

Pull ups:
- BW + 5.5kg 3x4
paired met:
DB side raise: 12kg 3x12

One legged leg extension:
- 7.5kg 3x15

DB rolling triceps extension:
- 6.75kg 2x20
superset met
Incline DB curl:
- 6.75kg 2x20

[Naruto rulezz]

Training A

Weighted dips:
- BW + 50kg 1x
- BW + 40kg 5x
- BW + 30kg 7x
Paired set met:
Weighted chin ups:
- BW + 40kg 1x
- BW + 30kg 2x
- BW + 20kg 5x

Wide grip BB shrugs:
- 150kg 10x, 6x, 6x
superset met
Standing calf raise:
- BW + 75kg 11x (3 sec hold en stretch)
- BW + 75kg 2x20

DB h-curl:
- 17kg 2x6
superset met
One arm DB OH extension:
- 8.5kg 2x12

Unilateral leg curl:
- 10kg 2x15

[Naruto rulezz]

Training C

Weighted accommodating dips:
- BW + 40kg + groene band 4x @ RPE 9.5
- BW + 30kg + groene band 6x @ RPE 9
- BW + 20kg + groene band 10x @ RPE 9

Inverted rows:
- BW + 20kg 3x8
superset met
Straigth arm lat pulldown:
- 22.5kg 3x15

BSS:
- BW + 16kg 3x10

Lu side raise:
- 6kg 15x
- 6kg 2x12
superset met
One arm BB shrug:
- 42.5kg 10x, 8x, 8x

Wide grip SL banded DL:
- 70kg + groene band 2x6
- 80kg + groene band 6x

DB curl:
- 10kg 2x10
superset met
Cable pushdown:
- 20kg 2x10

[Naruto rulezz]

Training B

RDL:
- 100kg 3x4

Push ups:
- BW 20x, 15x, 10x

Lat pulldown:
- 30kg 15x
- 40kg 2x12
superset met
DB side raise: 8kg 3x15


One legged leg extension:
- 6kg 15x, 20x, 20x

DB rolling triceps extension:
- 6.25kg 2x20
superset met
Incline DB curl:
- 6.25kg 2x20


Sinds gister wat vaste spieren bij rechterkant nek/trapezius rechts, hierdoor voelde incline BP niet fijn, dus hiervoor in de plaats push ups gedaan, en idemdito voor pull ups naar lat pulldown. Gelijk lichte deload wat geen kwaad kan.