Naruto's log

[Naruto rulezz]

Training A

Safety bar squat:
- 93.5kg 4x2

Wide grip BB row (pendlay):
- 100kg 1x > beetje body english
- 60kg 15x

Wide grip lat pulldown:
- 32.5kg 2x15
superset met
Back extension:
- BW + 5kg 2x20

Seated DB OH press:
- 20kg 6x
- 20kg 5x
- 20kg 4x

BB curl:
- 40kg 4x
- 30kg 7x

Standing calf raise:
- BW + 75kg 30x
- BW + 75kg 16x

Dip station knee raise:
- BW + 10kg 2x15

[Naruto rulezz]

Training C

Deficit wide grip SL DL:
- 70kg 3x12

Chin ups:
- BW + 30kg 2x
- BW 8x (1 sec hold boven in)

Incline BP:
- 61kg 6x
- 61kg 5x

Dips:
- BW + 20kg 10x
- BW 18x

Rear delt pullapart met chest expender:
- 3 springs 12x
- 3 springs 8x

Incline lying DB extension:
- 12kg 2x6

One arm DB preacher curl:
- 14kg 2x
- 14kg 3x

Neck curl:
- 2.5kg 2x50

[Naruto rulezz]

Training B

Safety bar 'ATG' goodmorning:
- 60kg 11x
- 60kg 6x

Zercher squat:
- 40kg 2x10

Bench press:
- 50kg 2x12

Wide neutral grip chin ups:
- BW + 16kg 6x
- BW 5x (2 sec hold bovenin)

Behind the back shoulder press:
- 32.5kg 2x6
superset met
One legged standing calf raise:
- BW 32x
- BW 25x

Incline DB curl:
- 13kg 2x5

Db side bent:
- 50kg 5x, 3x

[Naruto rulezz]

Ten eerste iedereen een gelukkig nieuwjaar gewenst! Hopen / zover we kunnen ervoor zorgen dat 2024 een mooi, fit(ter) en gezond jaar mag zijn!!

Mijn fitness doelen voor 2024:
*Wide grip BB row 100kg - 120kg 6x
*Bench press 100kg 1x
*Chin up BW + 50kg 1-3x

In de overige oefeningen ook sterker worden, maar hierbij geen concreet doel op dit moment.

Safety bar squat:
- 92.5kg 3x3

Wide grip BB row: (vanaf de grond / pendlay achtig)
- 90kg 1x (kon wat netter)
- 80kg 4x
- 60kg 10x
Weet nu dat 70kg 2x6 +- gelijk staat aan 90kg 1x. Volgende week 80kg 2x4-6 > wanneer 6x beide sets behaald zijn, verhogen in gewicht.
De 60kg 10x als set 3 hou ik er in, maar hierbij in reps toenemen. Wanneer 20 reps behaald is > verhogen in gewicht.

Waarom? 1. meer volume, 2: leuke uitdaging

Wide grip lat pulldown:
- 31kg 20x
- 31kg 15x

Seated DB OH press:
- 20kg 7x (VPR)
- 20kg 4x
- 20kg 5x

Standing calf raise:
- BW + 75kg 2x25
Superset met paused face pulls 25kg 2x15

BB curl:
- 40kg 3x
- 26kg 10x

DB h-curl:
- 16kg 6x
- 16kg 4x

Dip station knee raise:
- BW + 8kg 3x15

[Naruto rulezz]

Training C

Deficit wide grip SL DL:
- 62.5kg 3x12

Chin ups:
- BW + 41.25kg 1x
- BW 6x (1 sec hold boven in)

Incline CG BP:
- 60.5kg 7x
- 60.5kg 5x

Dips:
- BW + 16kg 10x
- BW 16x
superset met DB reverse curl 8kg 2x20

Rear delt pullapart met chest expender:
- 3 springs 2x10

Incline lying DB extension:
- 10.25kg 10x
- 10.25kg 6x

One arm DB preacher curl:
- 12kg 9x
- 10.5kg 8x

[Naruto rulezz]

Training B

Safety bar 'ATG' goodmorning:
- 60kg 2x5

Zercher squat:
- 30kg 2x10

In. DB BP:
- 19kg 2x12
paired met
Wide neutral grip chin ups:
- BW + 15kg 2x6

Behind the back shoulder press:
- 31kg 8x
- 31kg 6x
superset met DB full ROM front raise 6kg 2x8

Incline DB curl:
- 12kg 11x
- 12kg 6x

One legged standing calf raise:
- BW 30x
- BW 20x

DB side bent:
- 47.5kg 6x, 4x L en R

[Naruto rulezz]

Training A

Safety bar squat:
- 90kg 8x
- 90kg 6x

Wide grip BB row:
- 70kg 2x6

Wide grip lat pulldown:
- 30kg 20x / DB side raise 8.25kg 15x
- 30kg 16x / DB side raise 8.25kg 15x

Seated DB OH press:
- 17kg 10x
- 17kg 10x
- 17kg 7x

Standing calf raise ss paused face pulls:
- BW + 75kg 26x / 23.5kg 20x
- BW + 75kg 24x / 23.5kg 15x

BB curl:
- 42.5kg 1x
- 25kg 15x

DB h-curl:
- 12kg 16x
- 12kg 10x

DIp station knee raise:
- BW + 6kg 3x15

[Naruto rulezz]

Training C

Deficit wide grip SL DL:
- 60kg 3x12

Chin ups:
- BW + 6.25kg 10x
- BW + 6.25kg 2x6

Incline CG BP:
- 60kg 7x
- 60kg 6x

Dips:
- BW + 15kg 10x
- BW + 15kg 6x
superset met DB reverse curl 6kg 2x30

Rear delt pullapart met chest expender:
- 3 springs 10x
- 3 springs 8x
Superset met one arm leaning DB side raise: 4.5kg 20x, 13x

Incline lying DB extension:
- 10kg 12x
- 10kg 10x

One arm DB preacher curl:
- 12kg 6x
- 10.5kg 6x

[Naruto rulezz]

Training B

Safety bar 'ATG' goodmorning:
- 50kg 2x10

Zercher squat:
- 25kg 2x10

Incline DB BP:
- 18kg 15x
- 18kg 12x
Paired met
Wide neutral grip chin ups:
- BW + 7.5kg 11x
- BW + 7.5kg 6x

Overhead pullapart met chest expender:
- 5 springs > 0.25 rep 5x (iets te zwaar nog)
- 4 springs 7x

Behind the back shoulder press:
- 30.5kg 8x
- 30.5kg 7x
superset met full ROM DB front raise 4.25kg 2x15

Incline DB curl:
- 12kg 10x
- 12kg 6x

One legged calf raise:
- BW + 65kg 12x
- BW + 65kg 5x

DB side bent:
- 45kg 10x
- 45kg 6x

[Naruto rulezz]

Training A

Safety bar squat:
- 100kg 2x1
Uitbouwen naar 2x6 > stap van 7.5kg (tegenover vorige week) was/is beetje té. Gelijk de tijd om mentaal weer te wennen aan de 100kg.

Wide grip BB row:
- 45kg 2x15

Wide grip lat pulldown / DB side raise :
- 27.5kg 20x / 8kg 15x
- 27.5kg 17x / 8kg 15x

Seated DB OH press:
- 16.25kg 3x10

Standing calf raise / paused face pulls:
- BW + 75kg 25x / 23.5kg 16x
- BW + 75kg 22x / 23.5kg 15x
- BW + 75kg 18x / 23.5kg 15x

BB curl:
- 41kg 2x
- 22.5kg 15x

DB h-curl:
- 12kg 15x
- 12kg 8x

Dip station leg raise:
- BW 30x
- BW 20x
- dip station knee raise BW + 4kg 12x

[Naruto rulezz]

Training C

Deficit deadlift:
- 130kg 4x

Chin ups:
- BW + 5kg 13x
- BW + 5kg 8x
- BW + 5kg 6x

Incline CG BP:
- 60kg 7x
- 60kg 5x

Dips:superset met DB reverse curl:
- BW + 10kg 12x / 4kg 30x
- BW + 10kg 8x / 4kg 30x

Rear delt pullapart met chest expender:
- 3 springs 9x, 7x, 4x
superset met
One arm leaning DB side raise:
- 4kg 3x20

Incline lying DB extension:
- 10kg 10x
- 10kg 8x

One arm DB preacher curl:
- 12kg 8x
- 10.5kg 6x

[Naruto rulezz]

Training B

Safety bar 'ATG' goodmorning:
- 50kg 2x6 (bij de 12 reps weer verhogen in gewicht).

3 sec paused en tempo goblet squat:
- 25kg 6x
- 25kg 4x

Incline DB BP:
- 17kg 2x15
paired met
Wide neutral grip chin ups:
- BW + 6.25kg 11x
- BW + 6.25kg 8x

Overhead pullapart met chest expender:
- 4 springs 8x
- 4 springs 5x

Behind the back shoulder press:
- 30kg 2x7 superset met DB full ROM front raise 4kg 2x15
Nooit echt front raises gedaan gezien front delts al veel worden gestimuleerd door alle andere presses. Kijken wat het komende maanden gaat opleveren aan delt size. (Gezien ik het nooit specifiek getraind heb, is daarin ruimte voor groei).

Incline DB curl:
- 12kg 9x
- 12kg 7x

One legged calf raise:
- BW + 65kg 10x
- BW + 65kg 6x

DB side bent:
- 40kg 2x12

[Naruto rulezz]

Training A

Safety bar squat:
- 92.5kg 2x6

Wide grip BB row:
- 42.5kg 2x15

Wide grip lat pulldown:
- 25kg 20x
- 27.5kg 16x

Seated DB shoulder press:
- 16kg 3x10

Standing calf raise superset met paused face pulls:
- BW + 75kg 3x20 / 22.5kg 20x, 15x, 15x

BB curl:
- 40.5kg 3x
- 40.5kg 2x
Volgende week 2de set back-off set van maken.

DB h-curl superset met DB side raise:
- 10.75kg 16x / 8kg 15x
- 10.75kg 13x / 8kg 15x

Negatieve dragon flag op bankje:
- BW 1x full ROM, excentrisch kon netter.
- dip station leg raise 2x25

[Naruto rulezz]

Training C

Deficit deadlift:
- 130kg 3x

Chin ups:
- BW + 2.5kg 13x
- BW + 2.5kg 7x
- BW + 2.5kg 5x

Incline CG BP:
- 60kg 6x
- 60kg 4x

Dips:
- BW + 6.25kg 12x
- BW + 6.25kg 11x

Rear delt pullapart met chest expender:
- 3 springs 8x
- 3 springs 7x
superset met
One arm leaning DB side raise:
- 4kg 2x15

Incline lying DB extension:
- 10kg 9x
- 10kg 7x

One arm DB preacher curl:
- 12kg 7x
- 10kg 12x

[Naruto rulezz]

Training B

Safety bar 'atg' goodmorning:
- 42.5kg 2x12

3 sec paused en 3 sec tempo goblet squat:
- 25kg 6x
- 25kg 3x

Incline DB BP:
- 16kg 2x15
Paired met
Wide neutral grip chin ups:
- BW + 5kg 11x
- BW + 5kg 8x

Overhead pullapart met chest expender:
- 4 springs 6x
- 4 srpings 5x

Behind the back shoulder press:
- 25kg 2x10

Incline DB curl:
- 12kg 9x
- 12kg 5x

One legged standing calf raise:
- BW + 55kg 10x
- BW + 55kg 6x
Back to back

DB side bent:
- 40kg 2x10 L en R