Naruto's log

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  • Naruto rulezz
    replied
    Squat:
    - 75kg 4x8

    Bench press:
    - 75kg 6x3

    Pendlay row:
    - 50kg 4x4

    DB butterfly side raise:
    - 5kg 4x15

    Face pulls:
    - p7 + 0.75kg 3x15
    - p7 + 1kg 1x15

    Dips:
    - BW + 16kg 3x8

    DB hammer curl:
    - 8kg 1x20 < geen hold en stretch 2 sec.
    - 8kg 1x10 < wel met hold en stretch, erge pomp.

    Leave a comment:


  • Naruto rulezz
    replied
    Squat:
    -93.5kg 2x2
    -80kg 2x4

    Glute bridge:
    -BW 25,25,10,12

    Incline CG BP:
    -52.5kg 1x8
    -52.5kg 2x6
    -52.5kg 1x7

    One arm lat pulldown:
    -p4 2x15
    -p4 + 0.25kg 1x15
    -p4 + 0.25kg 1x12

    One arm cable side raise:
    -p4 + 0.25kg 4x12

    Deficit push ups:
    -BW + 20kg 1x8
    -BW + 25kg 1x8
    -BW 1x15

    One arm cable curl:
    -p2 1x15
    -p2 + 0.25kg 1x15
    -p2 + 0.5kg 1x15

    Leave a comment:


  • Naruto rulezz
    replied
    Deadlift:
    -122.5kg 7x2


    Military press:
    -47.5kg 2x4
    -47.5kg 2x3


    Chin ups:
    -BW+15.75kg 2x4
    -BW+15.75kg 1x3
    -BW+15.75kg 2x2


    Bulgarian split squat:
    - bw + 7kg 2x10


    One arm cable side raise:
    -p3 + 0.25kg 4x15


    Dip belt calf raise op step up:
    -BW 1x15
    -45kg 1x13
    -45kg AMRAP
    ^ 2 sec hold, 3 sec stretch


    DB F-walk:
    -16kg 1x60 stappen
    -20kg 2x60 stappen

    Leave a comment:


  • Naruto rulezz
    replied
    Squat:
    - 72.5kg 3x8
    - 73.5kg 1x9

    Bench press:
    - 73.5kg 1x4
    - 73.5kg 4x3

    Wide grip cable row 2 sec hold:
    - p6,p8,p9,p10,p12,p14 15x, one arm DB row 27.5kg 1x12

    DB butterfly raise:
    - 4.5kg 1x15
    - 4.75kg 2x15
    - 5kg 1x15

    Face pulls:
    - p7 + 0.5kg 4x15

    Dips:
    - BW + 15.5kg 1x12
    - BW + 15.5kg 2x6

    BB curl:
    - 23kg 2x12
    - 23kg 2x8

    Leave a comment:


  • Naruto rulezz
    replied
    Squat:
    - 92.5kg 2x2
    - 72.5kg 2x6

    Banded goodmorning groen 2x25

    Incline CG BP:
    - 50kg 1x8
    - 51kg 3x8

    One arm lat pulldown:
    - p3 + 0.75kg 2x20
    - p4 2x15

    One arm cable side raise:
    - p4 4x12

    Deficit push ups:
    - BW + 10kg 1x15
    - BW + 10kg 1x12
    - BW + 10kg 1x10

    DB hammer curl:
    - 12kg 1x8
    - 12kg 2x6

    Leave a comment:


  • Naruto rulezz
    replied
    Deadlift:
    - 120kg 7x2

    Military press:
    - 47kg 4x4
    - 55kg push press 1x < erg easy. 60kg 1x

    Chin ups:
    - BW + 15.5kg 5x4 (laatste 2 sets @ 1 RIR en 0 RIR)

    BSS:
    - BW + 7kg 2x8
    Balans voelde kut, maar heel geleidelijk aan dit weer aan het opbouwen.

    One arm cable side raise:
    - p3 3x15
    - p3 + 0.25kg 1x15

    Dip belt calf raise:
    - BW 1x12
    - BW + 42.5kg 1x14
    - BW + 42.5kg 1x14 +-

    Stir the pot:
    - BW 3x5 L en R om.

    Leave a comment:


  • Naruto rulezz
    replied
    Squat:
    - 70kg 3x8
    - 72.5kg 1x8

    Bench press:
    - 72.5kg 3x4
    - 72.5kg 2x3 (laatste set @ 2RIR)

    One arm DB row:
    - 20kg 1x12
    - 22.5kg 1x12
    - 23kg 1x12
    - 25kg 1x12

    DB butterfly raise:
    - 4kg 1x15
    - 4.25kg 1x15
    - 4.5kg 2x15

    Face pulls:
    - p7 + 0.25kg 4x15

    Dips:
    - BW + 15kg 2x10
    - BW + 15kg 1x8

    BB curl:
    - 22.5kg 4x12

    Leave a comment:


  • Naruto rulezz
    replied
    Squat:
    - 91kg 2x2
    - 71kg 2x6

    (Deadlift niet gedaan, had letterlijk scheur in m'n broek xD)

    Incline CG BP:
    - 50kg 3x6
    - 50kg 1x8

    One arm lat pulldown:
    - p3 + 0.5kg 4x20

    One arm cable side raise:
    - p3 + 1kg 2x12
    - p4 2x12

    Deficit push ups:
    - BW + 25kg 1x12 < was hierna helemaal leeg, erge pomp in borst ook.
    - BW + 20kg 1x8
    - BW + 10kg 1x12
    Eerste set wat te hoog ingezet als vertrek punt om vanaf op te bouwen. Volgende week 'startende' met 3x12 met 15kg.

    DB hammer curl:
    - 11kg 2x12
    - 11kg 1x10

    Leave a comment:


  • Naruto rulezz
    replied
    Deadlift:
    - 120kg 7x1

    Military press:
    - 46.5kg 2x4
    - 46.5kg 2x3
    - 53.5kg push press 1x

    Chin ups:
    - BW + 15kg 5x4

    BSS:
    - BW + 5kg 2x12

    One arm cable side raise:
    - p2 + 1kg 4x15

    Dip belt calf raise:
    - BW 1x15
    - 40kg 2x15

    Plank op bal:
    - BW 1:30

    Leave a comment:


  • Naruto rulezz
    replied
    Squat:
    - 67.5kg 3x8
    - 70kg 1x8

    Bench press:
    - 70kg 2x5
    - 70kg 3x4

    Cable row:
    - p8 1x15
    - p12 1x15
    - p16 1x15
    - p20 1x20

    DB butterfly raise:
    - 3.75kg 3x15
    - 4kg 1x15

    Face pulls:
    - p7 3x15
    - p7 + 0.25kg 1x15

    Dips:
    - BW + 15kg 1x10
    - BW + 15kg 2x8

    BB curl:
    - 21kg 2x12
    - 22.5kg 2x12

    Leave a comment:


  • Naruto rulezz
    replied
    Squat:
    - 90kg 2x2
    - 70kg 2x6

    Banded goodmorning:
    - zwart, paars en groene band 25x

    In. CG BP:
    - 48kg 2x10
    - 48kg 2x8

    One arm lat pulldown:
    - p3 1x20
    - p3 + 0.25kg 2x20
    - p3 + 0.25kg 1x15

    One arm cable side raise:
    - p3 + 0.75kg 3x12
    - p3 + 1kg 1x12

    Deficit push ups:
    - BW + 26kg 1x10
    - BW + 27.5kg 1x6
    - BW + 30kg 1x4
    - BW + 35kg 1x1 < voor fun

    DB hammer curl:
    - 10.75kg 2x12
    - 10.75kg 1x9

    Leave a comment:


  • Naruto rulezz
    replied
    Deadlift:
    -120kg 3x1

    Military press:
    -46kg 2x4
    -46kg 2x3

    Chin ups:
    -BW + 13.75kg 1x4
    -BW + 14kg 2x4
    -BW + 15kg 1x4
    -BW + 20kg 1x3

    BSS: (DB)
    -+5kg 2x10

    One arm cable side raise:
    -p2 + 0.5kg 2x15
    -p2 + 0.75kg 2x15

    Calf raise dip belt:
    -BW 15x
    -+40kg 2x11

    plank op bal:
    -1 min

    Leave a comment:


  • Naruto rulezz
    replied
    Rug voelt al beter, nog niet 100%.

    Squat:
    - 67.5kg 4x6

    Bench press:
    - 68kg 3x4
    - 68kg 1x5
    - 70kg 1x5

    DB chest supported row:
    - 12,14 en 16kg 15x, 20kg stang BOR 20x

    DB butterfly raise:
    - 3.5kg 4x15

    Face pulls:
    - p6 + 1kg 4x15

    Dips:
    - BW + 13.5kg 2x10
    - BW + 13.5kg 1x8

    BB curl:
    - 20kg 1x12
    - 21kg 1x12
    - 21.5kg 1x12
    - 22kg 1x12

    Leave a comment:


  • Naruto rulezz
    replied
    Squat en RDL overgeslagen, na de deadlifts van woensdag last van m'n onderrug (voelde erg stijf aan).

    Voelt nu wel al stuk beter, maandag rustig squatten en cable row oid ipv de standaard bent over row.
    Voor en na training wat rug stretch oefeningen gedaan zowel dynamisch als statisch.

    Incline CG BP:
    - 48kg 1x10
    - 48kg 1x8
    - 48kg 2x6
    Pas verhogen wanneer 4x8-10 gelukt is.

    One arm lat pulldown:
    - p5 1x15
    - p5 1x12
    - p5 2x10
    Laatste keer dat ik p5 deed, had ik 12,12,8,8. Dus deze 15,12,10,10 ben ik achteraf gezien erg blij mee!.
    Volgende training 0.25kg erbij, 12-15x.

    One arm cable side raise:
    - p3 + 0.5kg 3x12
    - [3 + 0.75kg 1x12

    Deficit push ups:
    - BW + 25.5kg 1x10
    - BW + 25.75kg 1x8
    - BW + 26kg 1x6
    Ging goed ondanks onderrug vermoeidheid / pijn.

    Hammer curl:
    - 10.5kg 2x12
    - 10.75kg 1x10.

    Leave a comment:


  • Naruto rulezz
    replied
    Deadlift:
    - 117.5kg 5x6

    Military press:
    - 45.5kg 4x4

    Chin ups:
    - BW + 13.5kg 4x4

    BSS:
    - BW + 3kg 2x15

    One arm cable side raise:
    - p2 + 0.25kg 3x15
    - p2 + 0.5kg 1x15

    Dip belt calf raise:
    - BW 1x15
    - + 35kg 2x15

    Negatieve dragon flags:
    - BW 3x > helemaal leeg

    Leave a comment:

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