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  • Naruto rulezz
    replied
    Training A
    Push press:
    - 52.5kg 3x3
    Paired met
    Chin ups:
    - BW + 11kg 6x, 5x, 5x, 5x

    Wide grip BB shrugs:
    - 122.5kg 12x
    - 122.5kg 8x
    - 122.5kg 12x
    - 122.5kg 10x
    Superset met
    Standing calf raise:
    - BW + 25kg 4x30

    Unilateral leg curl:
    - 10kg 20x, 15x, 12x

    F-walk:
    - 45kg (p.k.) 2x30 sec
    Superset met
    Banded Y-raises:
    - groen 2x15

    Leave a comment:


  • Naruto rulezz
    replied
    Training C
    Weighted accommodating dips:
    - BW + 20.5kg 8x, 6x, 6x, 6x

    Inverted row:
    - BW + 6kg 12x, 12x, 11x, 9x

    Zercher high knees:
    - 50kg 3x30 seconden

    Lu side raise:
    - 3kg 4x15
    Superset met
    Gittleson shrug:
    - 16kg 4x15 L en R

    Zercher goodmorning:
    - 25kg 3x15
    Superset met
    Incline DB reverse fly:
    - 16.5kg 3x15

    Tibia raises / calf raise:
    -BW 3x25 / 3x25


    Leave a comment:


  • Naruto rulezz
    replied
    Training B
    Zercher squat:
    - 40kg 4x2 (deload)

    Incline BP:
    - 75kg 1x
    - 65kg 7x
    - 65kg 6x
    - 65kg 5x

    Uni lat pulldown:
    - 16.5kg 4x10
    Paired met
    DB side raise:
    - 8.5kg 4x15

    RDL:
    - 72.5kg 2x10

    One arm cable pushdown:
    - 2.75kg 3x20
    - 2.75kg 1x16
    superset met
    DB h-curl:
    - 14kg 10x
    - 10kg 18x
    - 12kg 10x

    Ab wheel rollout 2x10

    Leave a comment:


  • Naruto rulezz
    replied
    Training A

    Push press:
    - 52kg 4x
    - 52kg 3x
    - 52kg 2x
    Paired met
    Chin ups:
    - BW + 10kg 2x6
    - BW + 10kg 2x4

    Wide grip bb shrugs:
    - 120kg 4x12
    Superset met
    Standing calf raise:
    - 75kg 4x12

    Unilateral leg curl:
    - 8.75kg 2x20
    - 8.75kg 1x15

    F-walk:
    - 30kg 30 sec
    - 35kg 2x30 sec
    Superset met
    Banded Y-raises:
    - groene band 3x15

    Leave a comment:


  • Naruto rulezz
    replied
    Training C

    Weighted accommodating resistance dips:
    - BW + 20kg + groene band 6x, 6x, 5x, 4x

    Inverted row:
    - BW + 6kg 3x10
    - BW + 6kg 1x9

    Zercher paused squat:
    - 42.5kg 3x4

    Lu side raise:
    - 2.75kg 4x15
    Superset met
    Gittleson DB shrugs:
    - 16kg 4x12

    Zercher goodmorning:
    - 23kg 3x15
    Superset met
    Lying DB reverse fly:
    - 16.25kg 2x15
    - 16.25kg 1x12

    BB seated calf raise:
    - 120kg 3x15
    Superset met standing BW calf raise 3x25

    Farmer walk: 800 meter met 8kg p.k. in 9 minuten en 30 seconden

    Leave a comment:


  • Naruto rulezz
    replied
    Training B

    Zercher squat:
    - 61kg 5x1

    Incline BP:
    - 75kg 1x @ RPE 9.5
    - 65kg 6x, 5x, 4x

    Uni lat pulldown:
    - 16.25kg 4x10
    Paired met
    DB side raise:
    - 8kg 3x20
    - 8kg 1x15

    RDL:
    - 71kg 2x8

    One arm cable pushdown:
    - 2.5kg 20x
    - 2.75kg 2x20
    - 2.75kg 1x15
    Superset met
    DB h-curl:
    - 14kg 10x
    - 14kg 2x8

    AB wheel 2x10

    Leave a comment:


  • Naruto rulezz
    replied
    Training A van gister

    Push press:
    - 51kg 3x3
    Paired met
    Weighted chin ups:
    - BW + 8.25kg 4x6

    Wide grip BB shrugs:
    - 120kg 2x10
    - 120kg 2x8
    superset met
    Standing calf raise:
    - BW + 65kg 4x20

    Unilateral leg curl:
    - 8.5kg 3x15

    DB F-walk:
    - 22.5kg 1 minuut
    - 22.5kg 45 sec
    - 25kg 30 sec

    Leave a comment:


  • Naruto rulezz
    replied
    Training C

    Weighted dips:
    - BW + 50kg 1x (BW + 65kg fail)
    - BW + 35kg 2x @ gaar
    Vanaf volgende week 4x8 accommodating resitance weighted dips starten met 12RM (uitgaande van 60kg, max ooit is 61.25kg).

    Inverted row:
    - BW + 5kg 2x12
    - BW + 5kg 10x
    - BW + 5kg 8x

    Zercher paused squat:
    - 41kg 2x4
    - 41kg 1x6

    Lu side raise:
    - 2.5kg 4x15

    Zercher goodmorning:
    - 22kg 2x15
    - 23kg 1x15
    superset met
    Lying DB reverse fly:
    - 16kg 2x15

    BB seated calf raise:
    - 110kg 3x15
    Superset met standing calf raise BW 3x25

    Leave a comment:


  • Naruto rulezz
    replied
    Training B

    Zercher squat:
    - 60.5kg 4x2

    Incline BP:
    - 72.5kg 3x
    - 62.5kg 9x
    - 62.5kg 6x
    - 62.5kg 6x

    Uni lat pulldown:
    - 15.5kg 10x
    - 16kg 3x10
    Paired met
    DB side raise:
    - 8kg 4x15

    RDL:
    - 65kg 12x
    - 70kg 12x

    DB h-curl:
    - 12kg 3x12
    superset met
    Rope cable pushdown:
    - 8.5kg 2x20
    - 8.5kg 1x15

    Hollow hold niveau 2 2x 60 seconden

    Leave a comment:


  • Naruto rulezz
    replied
    Training A
    Push press:
    - 50.5kg 5x,4x,3x
    Paired met
    Weighted chin ups:
    - BW + 7.5kg 4x6

    Wide grip BB shrugs:
    - 105kg 4x12
    Superset met
    Standing calf raise:
    - BW + 75kg 4x15

    Unilateral leg curl:
    - 8kg 20x, 15x

    Unilateral leg extension:
    - 2.5kg 2x15

    DB f-walk:
    - 20kg 1 minuut

    Leave a comment:


  • Naruto rulezz
    replied
    Training C

    Weighted dips:
    - BW + 50kg 1x
    - BW + 35kg 7x
    - BW + 35kg 1x (leeg)

    Inverted row:
    - BW + 5kg 12x
    - BW + 5kg 3x8

    Zercher squat:
    - 40kg 3x6

    Lu side raise:
    - 2.5kg 4x12

    Zercher goodmorning:
    - 21kg 3x15
    superset met
    Lying DB reverse fly:
    - 16kg 2x12

    BB seated calf raise:
    - 100kg 3x25
    superset met standing calf raise 3x25

    Leave a comment:


  • Naruto rulezz
    replied
    Afgelopen maandag niet getraind (zondag 2de vaccinatie gehad, waar voor dagje wel goed ziek van was (voor mijn doen).

    Training B
    Zercher squat:
    - 60kg 4x2

    Incline BP:
    - 72.5kg 2x
    - 61kg 2x8
    - 61kg 1x6

    2 sec Uni lat pulldown:
    - 15kg 4x10
    Paired met DB side raise 10.5kg 16x, 16x, 13x, 13x

    RDL:
    - 62.5kg 2x12

    DB h-curl:
    - 12kg 2x10
    - 12kg 1x8
    superset met
    Rope cable pushdown:
    - 8.5kg 1x20
    - 8.5kg 2x15

    Hollow hold niveau 2: 60 seconden, 35 seconden

    Leave a comment:


  • Naruto rulezz
    replied
    Weighted dips:
    - BW + 50kg 1x
    - BW + 37.5kg 3x5

    Inverted row:
    - BW + 3.5kg 12x
    - BW + 3.5kg 3x10

    Zercher paused squat:
    - 36kg 2x6
    - 37.5kg 1x6

    DB side raise:
    - 12kg 3x10

    Zercher goodmorning:
    - 20kg 3x15
    Superset met
    Lying DB reverse fly:
    - 14.5kg 3x20

    BB seated calf raise:
    - 100kg 3x20
    superset met standing calf raise BW 3x25

    Leave a comment:


  • Naruto rulezz
    replied
    Zercher squat:
    - 50kg 3x4

    Incline BP:
    - 71kg 5x
    - 60kg 10x, 6x

    Chin ups:
    - BW + 7kg 4x6
    Paired met
    DB side raise:
    - 10.5kg 15x, 15x, 12x, 12x

    RDL:
    - 61kg 2x12

    DB h-curl:
    - 11kg 15x, 12x, 8x
    Superset met
    Rope cable pushdown:
    - 8.25kg 25x, 20x, 12x

    Hollow hold niveau 2: 45 seconden, 30 seconden

    Leave a comment:


  • Naruto rulezz
    replied
    Training A
    Push press:
    - 50kg 3x5
    Paired met
    Neutral grip chin ups:
    - BW + 20kg 3x2

    Zercher split squat:
    - 35kg 3x6

    Wide grip banded BB shrugs:
    - 103.5kg + groen 3x12
    - 103.5kg + groen 1x8
    Superset met
    Standing calf raise:
    - BW + 65kg 4x20

    Unilateral leg curl:
    - 7.5kg 2x15

    Push ups:
    - BW + 0.5kg 25x
    - BW + 0.5kg 15x

    Leave a comment:

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