Naruto's log

[Naruto rulezz]

Deload week cyclus 3

Deadlift:
- 60kg 1x5
- 75kg 1x5
- 90kg 1x5

Military press:
- 45kg 1x5
- 45kg 2x4

V-bar lat pulldown:
- pin 9 1x15
- pin 10 1x15
- pin 11 1x10

BB shrug:
- 100kg 1x12
- 102.5kg 1x12
- 105kg 1x8

DB front raise / side raise / rev. fly:
- 2kg 1x12
- 4kg 1x12

Hanging knee raise ss bicycle crunch:
- BW 2x12 / BW 2x15

[Naruto rulezz]

Zercher squat:
- 80kg 1x2
- 82.5kg 1x2

Sumo deadlift:
- 100kg 1x3
- 102.5kg 2x3

Incline bench press:
- 40kg 1x12
- 42.5kg 2x6

One arm cable row:
- pin 10 1x15
- pin 11 1x12
- pin 11 2x8
- pin 6 1x15

BB curl:
- 30kg 1x6
- 32.5kg 1x6

DB pullover:
- 16kg 1x12
- 20kg 1x12
- 22.5kg 1x8

Crunch ss reverse crunch:
- BW 2x25 / 2x25

[Naruto rulezz]

2 sec paused squat:
- 80kg 1x6
- 82.5kg 1x6
- 85kg 1x4

Deficit deadlift (15kg schijf):
- 95kg 1x6
- 97.5kg 1x4

In. db. bp:
- 22.5kg 2x6
- 25kg 1x4

DB one arm row:
- 25kg 6x3
om en om

Face pulls:
- p7 1x15
- p9 1x15
- p11 1x15

Behind the shoulder one arm cable curl:
- p2 1x15
- p3 1x15
- p 4 1x15

Crunch ss rev. crunch:
- BW 3x25 / 3x25

[Naruto rulezz]

Deadlift:
100kg 1x5
- 115kg 1x5
- 132.5kg 1x5

Military press:
- 45kg 1x6
- 47.5kg 2x3

V-bar lat pulldown:
- pin 10 1x15
- pin 11 2x12

BB shrug:
- 105kg 1x12
- 110kg 1x6
- 100kg 1x6

DB front raise ss side raise ss rev. fly:
- 5kg 2x12 / 12 / 12

Hanging leg raise ss trunk rotation:
- BW 1x18 / stok 1x50
- BW 1x12 / stok 1x15


Hierna (gezien al na 70 min ish klaar was) nog wat calf raises gedaan 3x25 met BW en standing leg curl, pin 1 6x, pin 2 6x, pin 3 4x
Waarschijnlijk zo nu en dan (of 1x per week) deze combo doen, wie weet helpt het mijn deadlift (on)bewust.

[Naruto rulezz]

Zercher squat:
- 82.5kg 1x3 (+1 rep)
- 85kg 1x2

Sumo deadlift:
- 102.5kg 1x3
- 105kg 1x3
- 107.5kg 1x3

Incline CG BP:
- 42.5kg 1x12
- 45kg 1x12
- 47.5kg 1x6

One arm cable row:
- pin 11 1x12
- pin 12 1x10
- pin 12 1x8
- pin 13 1x6

BB curl:
- 32.5kg 1x6
- 35kg 1x4

DB pullover:
- 20kg 1x12
- 22.5kg 1x6

Crunch ss lying leg raise:
- BW 3x30 / 3x30

Band pull apart:
Licht groen 1x100
--------
Leg curl p 1 8x, pin 2 8x
Calf raise: BW 3x25

[Naruto rulezz]

2 sec paused squat:
- 85kg 1x6
- 87.5kg 1x6
- 90kg 1x2

Deficit deadlift: 15 kg schijf:
- 100kg 1x6
- 102.5kg 1x6

In. db. bp: 1 stand schuiner gezet
- 14kg 1x12
- 16kg 1x12
- 18kg 1x8

DB one arm row: om en om
- 27.5kg 6x3

Face pulls:
- p9 1x15
- p11 1x15
- p13 1x15

Behind the shoulder one arm cable curl:
- p4 1x15
- p5 1x12
- p6 1x10

Crunch ss rev. crunch:
- BW 1x25 / 1x25

Ab wheel: vanaf de knieën:
- BW 2x8

[Naruto rulezz]

Deadlift:
- 107.5kg 1x3
- 125kg 1x3
- 140kg 1x3

Military press:
- 47.5kg 1x3
- 50kg 2x2

V-bar lat pulldown:
- pin 11 1x12
- pin 11 1x10
- pin 11 1x8

BB shrug:
- 80kg 1x12
- 82.5kg 2x10

DB front raise ss side raise ss rev. fly:
- 6kg 1x12/12/12
- 6kg 1x8/8/8

Hanging knee raise:
- BW 2x15
ss
Trunt rotation:
- stok 50 per kant
- stok 75 per kant

Farmer walk:
- 14,16 en 18kg voor +- 40 meter achter elkaar.

[Naruto rulezz]

Training ging decent. Bij de squat maar 1 set gedaan (moest naar de wc nr 2, dus was niet echt fijn om dan te gaan squatten op een goed gefocuste wijze).

Zercher squat:
- 85kg 1x1
Ga deze eruit halen, en focussen op de sumo deadlift (Gezien hier toch ook quadriceps mee word aangesproken).

Sumo deadlift:
- 105kg 1x3
- 107.5kg 1x3
- 110kg 1x3
- 115kg 1x1 < extra
- 120kg 1x1 < extra

Incline CG BP:
- 45kg 1x12
- 47.5kg 1x8
- 50kg 1x6

Wide grip lat pulldown:
- pin 4 1x25
- pin 5 1x25
- pin 6 1x25
- pin 7 1x20

BB curl:
- 35kg 1x5
- 35kg 1x4

DB pullover
- 22.5kg 1x8
- 25kg 1x8

Hanging knee raise:
- BW 1x15

[Naruto rulezz]

Squat:
- 80kg 4x3

Deficit deadlift:
- 105kg 1x6
- 107.5kg 1x4

In. db. bp:
- 16kg 1x12
- 18kg 1x12
- 20kg 1x8

DB one arm row:
- 30kg 3x6

Face pulls:
- p13 1x15
- p14 1x15
- p15 1x12

Behind the shoulder one arm cable curl:
- p5 1x15
- p6 1x15

AB wheel:
- BW 1x10

Band pullapart lichtgroen 1x100

[Naruto rulezz]

Deadlift:
- 115kg 1x5
- 130kg 1x3
- 150kg 1x1

Push press:
- 50kg 4x2
- 52.5kg 1x2

Chin ups:
-BW + 10kg 4x3
- BW + 12.5kg 1x3

BB shrug:
- 90kg 1x5
- 92.5kg 1x5
- 95kg 1x5

Hanging knee raise:
- BW 2x16
ss
Trun rotation:
- stok 2x100

Band pullapart lichtgroen 1x100

[Naruto rulezz]

Training van vandaag

Sumo deadlift:
- 110kg 1x3
- 115kg 1x3
- 115kg 1x1
- 110kg 1x1

In. CG. BP:
- 50kg 1x8
- 52.5kg 1x6
- 55kg 1x4

Wide grip lat pulldown:
- pin 5 1x25
- pin 6 2x25
- pin 7 1x20

BB curl:
- 35kg 1x5
- 35kg 1x3

DB pullover:
- 25kg 1x8
- 30kg 1x4

Toe to bar:
- BW 1x4

Band pullapart lichtgroen 1x100

[Naruto rulezz]

Training ging best goed ondanks de warmte

Squat:
- 80kg 3x3
- 82.5kg 2x3

Deficit deadlift:
- 110kg 2x4

In db. bp:
- 18kg 1x12
- 20kg 1x10
- 22.5kg 1x6

DB one arm row:
- 30kg 3x8

DB bent over reverse fly superset band pull apart:
- 4kg 1x20 / licht groen 1x20
- 6kg 1x20 / licht groen 1x20

Behind the shoulder one arm cable curl:
- pin 6 1x15
- pin 7 1x8

AB wheel rollout op de knieën:
- BW 1x12

Licht groen band pullapart 1x100

[Naruto rulezz]

Training ging decent:

Deadlift:
- 62.5kg 1x5
- 77.5kg 1x5
- 92.5kg 1x5

Push press:
- 52.5kg 5x2

Chin ups:
- BW + 12.5kg 4x3
- BW + 15kg 1x3

BB shrug: met straps
- 92.5kg 1x5
- 97.5kg 1x5
- 100kg 1x5

Hanging knee raise:
- BW 1x20

Licht groen band pullapart 1x100

[Naruto rulezz]

Sumo deadlift:
- 80kg 3x6

Incline CG BP:
- 55kg 1x6
- 60kg 1x1
- 60kg 1x2
- 40kg 1x6

Wide grip lat pulldown:
- pin 6 2x25
- pin 7 2x25

BB curl:
- 30kg 1x6
- 32.5kg 1x6

DB pullover:
- 25kg 1x10
- 25kg 1x8

Toe to bar:
- BW 1x5
- BW 1x3

Licht groen band pullapart 1x100

[Naruto rulezz]

Training van zojuist:
Squat:
- 82.5kg 4x3
- 85kg 1x3

Deficit deadlift met straps:
- 110kg 1x6
- 115kg 1x4

In DB BP:
- 20kg 1x10
- 22.5kg 1x8
- 22.5kg 1x6

DB one arm row:
- 30kg 3x10

DB h-curl:
- 6kg 1x15
- 7kg 1x15

AB wheel op knieën:
- BW 1x15


Lichtgroen band pull apart 1x50