Training B
Zercher squat:
- 80kg 3x1
Zercher SL rack pull:
- 30kg 2x15
Bench press:
- 70kg 2x4
- 70kg 1x5
Hammer grip chin ups:
- BW + 1.25kg 12x
- BW 9x
superset met
Neck extension:
- BW + 7.5kg 2x30
Behind the back shoulder press:
- 22.5kg 2x12
superset met
One legged standing calf raise:
- BW + 12kg 2x12 L en R
Incline DB curl;
- 18kg 2x1
superset met
Rolling lying triceps extension
- 8kg 2x16
DB side bent:
- 25kg 2x20
Naruto's log
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Training A
Safety bar squat:
- 105kg 2x
- 95kg 1x
- 60kg 5x (3 sec paused)
Wide grip pendlay row:
- 91kg 4x
- 81kg 5x
Wide grip behind the back lat pulldown:
- 10kg 2x25
superset met
Back extension:
- BW + 15kg 2x20
Seated DB OH press:
- 21kg 5x, 4x
BB curl:
- 31kg 8x
- 31kg 6x
Standing calf raise:
- BW + 90kg 30x
Dip station knee raise:
- BW + 18kg 8x
- leg raise BW 7x
superset met
Banded crunch:
- rood + licht rood 20x
- rood + licht rood 15xLast edited by Naruto rulezz; 19-02-2024, 12:05.
Leave a comment:
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Training C
Deficit DL:
- 120kg 3x1
- 120kg 2x2
Opbouwen naar 5x2, daarna 5x3. Dan 5-10kg er bij en starten met 5x1.
BB shrug:
- 100kg 20x
- 100kg 15x
superset met
Neck curl:
- 25kg 2x10
- 25kg 1x8
Push press:
- 50kg 3x1
Chin ups:
- BW + 25kg 3x
- BW + 5.5kg 10x
Dips:
- BW + 40kg 2x
- BW 8x (3 sec paused)
Rear delt pullapart met chest expender:
- 4 springs 3x
- 3 springs 13x
superset met
DB side raise:
- 4.5kg 2x15
One arm DB preacher curl:
- 16kg 0x L, 1x R
- 12kg 7x L en R
Leave a comment:
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Training B
Safety bar 'atg' goodmorning:
- 21kg 2x16
Zercher squat:
- 71kg 2x6
Bench press:
- 70kg 2x
- 70kg 2x3
Hammer grip chin ups:
- BW + 0.5kg 12x
- BW 8x
superset met
Neck extension:
- 5.5kg 2x30
Behind the back shoulder press:
- 20.5kg 18x
- 20.5kg 10x
superset met
One legged standing calf raise:
- BW + 8kg 2x20 L en R
Incline DB curl:
- 18kg 2x1
Rolling lying triceps extension:
- 8kg 2x15
superset met
Banded crunch:
- rood + groen 2x15
Leave a comment:
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Training A
Safety bar squat:
- 102.5kg 2x
- 92.5kg 6x, 4x
Wide grip pendlay row (beetje momentum):
- 91kg 3x
- 81kg 4x
Wide grip lat pulldown:
- 35kg 20x
- 35kg 12x
superset met
Back extension:
- BW + 14kg 2x20
Seated DB OH press:
- 21kg 2x5
BB curl:
- 30.5kg 8x
- 30.5kg 6x
Standing calf raise:
- BW + 90kg 27x > 7x (myo set)
Dip station knee raise:
- BW + 18kg 2x6
superset met
Banded crunch:
- rood + licht rood 2x15
Leave a comment:
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Training C
Deficit deadlift:
- 120kg 5x1
BB shrugs:
- 80kg 2x20
superset met
Neck curl:
- 20kg 15x, 13x, 10x
Chin ups:
- BW + 25kg 3x
- BW + 5kg 10x
Incline BP:
- 71kg 1x
- 40kg 10x (wide grip)
Dips:
- BW + 30kg 7x
- BW 7x (3 sec stretch)
Rear delt pullapart met chest expender:
- 3 springs 18x
- 3 springs 12x
Superset met
DB side raise:
- 4.25kg 20x, 15x
Rolling lying triceps extension:
- 8kg 2x12
superset met
Banded crunch:
- rood + lichtrood 2x12
One arm DB preacher curl:
- 14kg 5x
- 12kg 9xLast edited by Naruto rulezz; 09-02-2024, 11:06.
Leave a comment:
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Training B
Safety bar 'ATG" goodmorning:
- 20kg 2x15
(pin 3 aantikken)
Zercher squat:
- 71kg 2x4
Bench press:
- 63.5kg 9x
- 63.5kg 5x
Hammer grip chin ups:
- BW 12x
- BW 6x
superset met
Neck extension:
- 2.5kg 30x
- 5kg 30x
Behind the back shoulder press:
- 20kg 20x
- 20kg 15x
superset met
One legged standing calf raise:
- BW + 8kg 2x15
Incline DB curl:
- 16kg 5x
- 16kg 3x
Leave a comment:
-
Training A
Safety bar squat:
- 102.5kg 2x
- 90.5kg 8x
- 90.5kg 4x
Wide grip pendlay row:
- 91kg 2x
- 80kg 8x
- 80kg 4x
Wide grip lat pulldown:
- 35kg 18x
- 35kg 12x
superset met
Back extension:
- BW + 14kg 2x15
Seated DB shoulder press:
- 21kg 5x
- 21kg 4x
BB curl:
- 30kg 2x8
Standing calf raise:
- BW + 90kg 26x > 6x myo set
Dip station knee raise:
- BW + 16kg 12x
- BW + 16kg 8x
superset met
Banded crunch:
- blauw + groen 2x20
Leave a comment:
-
Training C
Deficit wide grip DL:
- 101kg 2x6
BB shrug:
- 72.5kg 2x25
superset met
Neck curl 2 sec hold:
- BW + 15kg 20x
- BW + 20kg 12x
- BW + 20kg 10x
Chin ups:
- BW + 22.5kg 4x
- BW + 5kg 8x
Incline BP:
- 71kg 1x
- 60kg 8x
Dips:
- BW + 30kg 5x
- BW 6x (3 sec paused)
Rear delt pullapart met chest expender:
- 3 springs 16x
- 3 springs 12x
superset met
DB side raise:
- 4kg 2x15
One arm banded pushdown:
- licht rood 25x, 20x
One arm DB preacher curl:
- 16kg 1x
- 12kg 8x
Leave a comment:
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Training B
Safety bar 'ATG" goodmorning:
- 25kg 3x15
Zercher squat:
- 70kg 3x3
Bench press:
- 63kg 10x
- 63kg 9x
One arm DB row:
- 25kg 20x
- 25kg 16x
Behind the back shoulder press:
- 35kg 6x
- 35kg 5x
superset met
One legged standing calf raise:
- BW + 6kg 2x20 L en R
Incline DB curl:
- 18kg 1x
- 12kg 8x
BB side bent:
- 20kg 2x6 L en R
Leave a comment:
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Originally posted by niet_hier View PostZijn we nu alweer een jaar verder? Dat gaat snel. Gefeliciteerd!
Safety bar squat:
- 101kg 3x
- 90kg 2x6
Wide grip BB pendlay row:
- 91kg 1x
- 80kg 6x
- 80kg 4x
Wide grip lat pulldown:
- 32.5kg 21x
- 32.5kg 16x
superset met
Back extension:
- BW + 10kg 2x20
Seated DB shoulder press:
- 20kg 8x
- 20kg 3x
BB curl:
- 50kg 1x cheat curl
- 30kg 8x
Standing calf raise:
- BW + 90kg 25x > 6x > 5x myo set
Triset:
Dip station knee raise:
- BW + 16kg 10x
- BW + 16kg 6x > BW 10x (dropset)
Banded crunch:
- blauw + groen 2x15
Neck extension:
- BW 2x50Last edited by Naruto rulezz; 29-01-2024, 20:11.
Leave a comment:
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Training C & vandaag jarig!! 31 jaar al weer .. eind 2009 toen ik hier op het forum kwam, was ik bijna 17. holy fuck..
Deficit wide grip DL:
- 100kg 2x6
Van SL variant naar gewone, gezien ik met de safety bar 'atg' goodmorning en de back extension, al de heup extensie adequaat train.
BB shrugs:
- 70kg 2x25
superset met
Neck curl:
- BW + 15kg 2x30
- BW + 15kg 1x15
Chin ups:
- BW + 20kg 5x
- BW + 2.5kg 11x
Incline BP:
- 70.5kg 1x
- 60kg 7x
Dips:
- BW + 25kg 10x
- BW 12x
Rear delt pullapart met chest expender:
- 3 springs 15x
- 3 springs 10x
DB kickback:
- 4kg 2x10 L en R
Enige variant waarbij ik in lock-out positie, de oefening het zwaarste kan maken. En dat voelde ik zeker wel.. helaas heb ik niet lager dan 4kg DB's..
One arm DB preacher curl:
- 14kg 5x L en R
- 14kg 3x L en R
Leave a comment:
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Training B
Safety bar 'ATG" goodmorning:
- 22.5kg 3x15
(Safety pin 4 aantikken)
Zercher squat:
- 60kg 2x5
- 60kg 1x6
Bench press:
- 62.5kg 10x
- 62.5kg 8x
One arm DB row:
- 25kg 2x15
Behind the back shoulder press:
- 35kg 6x
- 35kg 5x
superset met
One legged standing calf raise:
- BW + 4kg 2x20 L en R
Incline DB curl:
- 18kg 2x
- 12kg 6x
DB side bent:
- 55kg 6x
- 55kg 3x
Leave a comment:
-
Training A
Safety bar squat:
- 101kg 2x
- 81kg 8x
- 81kg 6x
Wide grip pendlay row:
- 80kg 6x
- 62.5kg 12x
Wide grip lat pulldown;
- 32.5kg 20x
- 32.5kg 15x
superset met
Back extension:
- BW + 8kg 2x20
Seated DB OH press:
- 20kg 2x7
BB curl:
- 50kg 1x (cheat'ish)
- 30kg 12x
Standing calf raise:
- BW + 90kg 20x > 6x > 4x myo set
Dip station knee raise:
- BW + 16kg 2x8
superset met
Banded crunch:
- blauw 2x20
Leave a comment:
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- 130kg 3x
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- 80kg 1x
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