Naruto's log

[Naruto rulezz]

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 9x

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

Zijn we nu alweer een jaar verder? Dat gaat snel. Gefeliciteerd!

Gaat zeker snel!

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 2x50

[niet_hier]

Training C & vandaag jarig!! 31 jaar al weer .. eind 2009 toen ik hier op het forum kwam, was ik bijna 17. holy fuck..

Zijn we nu alweer een jaar verder? Dat gaat snel. Gefeliciteerd!

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

Training C

Deficit wide grip SL DL:
- 90kg 2x8

Chin ups:
- BW + 25kg 3x2
- BW + 1kg 11x

Incline BP:
- 70kg 2x
- 52.5kg 12x

Dips:
- BW + 25kg 8x
- BW 19x (20ste rep net geen lock-out)

Rear delt pullapart met chest expender:
- 3 springs 15x, 8x

Incline lying DB extension:
- 16kg 0x
- 12kg 6x

One arm DB preacher curl:
- 14kg 4x L, 5x R
- 14kg 3x L en R

Neck curl:
- 10kg 50x

[Naruto rulezz]

Training B

Safety bar 'ATG" goodmorning:
- 20kg 2x15
(vorige week pin 5 aantikken, nu lager gezet naar pin 4)

Zercher squat:
- 50kg 10x
- 50kg 6x

Bench press:
- 60kg 12x
- 60kg 8x

Wide neutral grip chin ups:
- BW 10x
- BW 4x5
Totaal 30 reps, volgende mijlpaal is 35 reps in 5 sets.

Behind the back shoulder press:
- 35kg 5x
- 35kg 4x
superset met
One legged standing calf raise:
- BW 35x
- BW 25x

Incline DB curl:
- 16kg 4x
- 16kg 3x

DB side bent:
- 50kg 9x, 4x
Dynamische side plank: BW 12x L en R

[Naruto rulezz]

Training A

Safety bar squat:
- 100kg 1x
- 80kg 2x5

Wide grip BB row:
- 80kg 5x
- 60kg 20x

Wide grip lat pulldown:
- 32.5kg 2x15
superset met
Back extension:
- BW + 6kg 2x20

Seated DB OH press:
- 20kg 7x, 6x

BB curl:
- 45kg 2x
- 30kg 10x

Standing calf raise:
- BW + 90kg 15x > 5x > 3x myo set

Dip station knee raise:
- 12kg 2x12

[Naruto rulezz]

Training C

Deficit wide grip SL DL:
- 80kg 2x12

Chin ups:
- BW + 35kg 1x
- BW 11x

Incline BP:
- 70kg 1x
- 50kg 12x

Dips:
- BW + 25kg 6x
- BW 20x
Superset met reverse DB curl 10kg 22x, 16x

Rear delt pullapart met chest expender:
- 4 springs 2x 4 0.5 reps

Incline lying DB extension:
- 16kg 1x
- 12kg 4x

One arm DB preacher curl:
- 14kg 4x
- 14kg 3x

Neck curl:
- 5kg 50x

[Naruto rulezz]

Training B

Niet echt veel tijd (wat te lang uitgeslapen), dus overal 1 werkset van gedaan

Safety bar 'atg' goodmorning:
- 62.5kg 3x

Zercher squat:
- 45kg 10x

Bench press:
- 52.5kg 12x

Wide neutral grip chin ups:
- BW + 16kg 6x

Behind the back shoulder press:
- 35kg 5x
Superset met
One legged standing calf raise:
- BW 15x L en R

Incline DB curl:
- 16kg 4x

DB side bent:
- 50kg 8x