Naruto's log

[Naruto rulezz]

Training vanochtend

Squat:
- 75kg 1x12
- 77.5kg 1x7 (+1 rep)
- 77.5kg 1x6 (+1 rep)

Romanian deadlift:
- 80kg 1x12
- 82.5kg 1x6

In. db. bp:
- 18kg 2x12 (+4 reps 2de set)
- 18kg 1x8
- 20kg 1x8 (+2kg)

Supinated lat pulldown:
-p9 1x12
-p10 1x12 (+1p)
V-bar lat pulldown:
- p10 1x10
- p10 1x8

Seated db side raise:
- 5kg 2x15 / 2x15 (+1kg)

Dips:
- zwarte band 1x20
- BW + 1.25kg 1x12 (+2 reps)
- BW 2.5kg 1x6 (+1.25kg)

DB h-curl:
- 5kg 2x15

[Naruto rulezz]

Training van vanochtend:

Squat:
- 70kg 1x20
(+5kg)

Incline CG BP:
- 55kg 2x5
- 57.5kg 1x4
- 60kg 1x3 (+ 1 rep en VPR volgensmij!)

One arm DB pendlay row:
- 30kg 1x10
One arm DB row:
- 30kg 2x10
- 30kg 1x8
Helaas gaan DB's maar tot 30kg. Maar dan eerst dit met 15x per kant 4 sets voor elkaar krijgen, voordat ik overga naar een T-bar row.

DB side raise ss db rev fly:
- 7kg 2x12 / 2x12

BB curl:
- 32.5kg 2x4

Pushdown:
- p6 1x10, kon wat netter, maar voelde goed in triceps.
- p6 1x5 < was leeg. > dropset naar p4 1x6 > p2 1x10

Bal plank:
- 2x10

[Naruto rulezz]

Deficit deadlift:
- 65kg 1x12
- 67.5kg 1x12
- 70kg 1x15

Power clean en military press:
- 40kg 1x6
- 40kg 1x5
- 42.5kg 1x5

Pull ups: 51 reps in 10 sets! Had 6 reps eerste 3 sets, laatste 2 sets 4 reps en daar tussenin 5 reps.

Lying DB extension ss seated db curl:
- 6kg 2x15 / 2x15

Calf raise: BW 2x30

[Naruto rulezz]

Squat:
- 75kg 1x12
- 77.5kg 1x8 (+1 rep)
- 80kg 1x6 (+2.5kg)

R. deadlift:
- 82.5kg 2x8

In. db. bp:
- 20kg 1x8
- 20kg 3x7

Lat pulldown:
- p6 3x15
- p7 1x12

Seated DB side raise ss rev. db fly:
- 5kg 2x20 / 2x20

Dips:
- zwarte band: 1x20
- BW + 2.5kg 2x8

DB h-curl:
- 6kg 2x15

[Naruto rulezz]

Squat:
- 72.5kg 1x15 (op naar de 20 reps volgende keer)

Incline CG BP:
- 55kg 1x6 (+1 rep)
- 57.5kg 1x3 (+2.5kg, -2 rep)
- 57.5kg 1x4 (spotter stond erbij)
- 60kg 1x2 (-1 rep)

One arm DB row:
- 30kg 4x10
Koste erg veel moeite, maar gelukt.

DB side raise ss db rev fly:
- 7kg 1x12 / 1x12
- 8kg 1x8 / 1x8 (+ 1kg)

BB curl:
- 25kg 2x6
Stapje terug gedaan, voelde me erg vermoeid.

Pushdown:
- p6 1x12 (+2 reps)
- p6 1x6 (+1 rep)

Bal plank:
- bal 2x12
-

[Naruto rulezz]

Training van vandaag

Deficit deadlift:
- 70kg 1x12
- 72.5kg 1x12
- 75kg 1x8

Power clean en military press:
- 40kg 1x7 (+1 rep)
- 42.5kg 1x5 (+2.5kg)
- 42.5kg 1x3 (-2 reps)

Pull ups: 50 reps in 9 sets gedaan (minder dan 10 sets).
Had: 7,6,6,6,5,5,5,6,5
Volgende keer dit verbeteren.

Lying DB extension superset seated DB curl:
- 6kg 2x20 / 2x20
Erge pomp, koste veel moeite maar gelukt.

Calf raise:
- 1x40 @ BW
One legged calf raise 2x12 @ BW

[Naruto rulezz]

Squat:
- 75kg 1x12
- 80kg 1x10 (+2.5kg, + 2 reps)
- 82.5kg 1x6 (+2.5kg)

Romanian deadlft:
- 82.5kg 2x10
+ 2 reps

In db. bp:
- 20kg 4x8

Lat pulldown:
- p6 2x15
- p7 2x15

Seated db side raise ss rev db fly:
- 6kg 2x12 / 2x12

Dips:
- BW+2.5kg 1x10 (+2 reps)
- BW+3.75kg 1x10 (+1.25kg, + 2 reps)

DB h-curl:
- 6kg 1x20 (+5 reps)
- 6kg 1x15

[Naruto rulezz]

Squat:
- 90kg 3x2

Incline CG BP:
- 40kg 3x8
- 42.5kg 1x8

One arm DB row:
- 20kg 2x15
- 22.5kg 2x12

One arm cable side raise:
- p1 1x15
- p2 1x15

One arm cable curl:
- p1 1x12
- p2 1x15

Pushdown:
- p6 1x12
- p6 1x7

Bal plank:
- 1x15
- 1x12

[Naruto rulezz]

Training van vanochtend:

Deficit deadlift:
- 72.5kg 1x12
- 75kg 1x12
- 77.5kg 1x8

Power clean en military press:
- 40kg 1x7
- 42.5kg 1x4 (-1 rep)
- 42.5kg 1x5 (+2 reps)

Pull ups:
- BW + 2.5kg 50 reps in 13 sets
Volgende keer proberen in minder dan 13 sets.

Lying DB extension superset Seated DB curl:
- 7kg 1x15 / 7kg 1x15
- 7kg 1x10 / 7kg 1x10

One legged calf raise:
- BW 2x15

[Naruto rulezz]

Squat:
- 70kg 3x8
- 80kg 1x1 < extra
- 90kg 1x1 < extra

Romanian deadlift:
- 82.5kg 1x12
- 85kg 1x8

In. db. bp:
- 22.5kg 1x6
- 22.5kg 1x3
- 12kg 2x15

Lat pulldown:
- p7 2x15
- p8 1x15
- p8 1x8

DB side raise ss rev db fly:
- 6kg 1x12
- 6kg 1x15

Dips:
- BW + 3.75kg 1x12
- BW + 5kg 1x10

DB h-curl:
- 6kg 2x20

[Naruto rulezz]

Paused squat:
- 92.5kg 3x2

Incline CG BP:
- 42.5kg 1x10
- 42.5kg 3x8

V-bar lat pulldown: p4,5,6, 7 20x

One arm cable side raise:
- p2 2x15

One arm cable curl:
- p2 1x15
- p3 1x15

Pushdown:
- p6 1x13
- p6 1x7 > dropset p4 1x8 > p3 1x8


Bal plank:
- BW 2x15

[Naruto rulezz]

Deficit deadlift:
- 75kg 1x12
- 77.5kg 1x12
- 80kg 1x8

Power clean en military press:
- 40kg 1x5
- 42.5kg 1x5
- 45kg 1x5

Pull ups:
- BW + 2.5kg: 50 reps in 11 sets

Lying DB extension superset seated db curl:
- 7kg 2x15 / 2x15

one legged calf raise: 1x15 BW (had geen zin meer in kuiten)

[Naruto rulezz]

Squat:
- 70kg 1x12
- 72.5kg 2x8

Romanian deadlift:
- 85kg 1x12
- 87.5kg 1x10

In db bp:
- 12kg 2x15
- 14kg 1x15
- 16kg 1x10

Lat pulldown:
- p7 2x15
- p8 1x15
- p8 1x12

Dips:
- BW + 5kg 1x12
- BW + 7.5kg 1x9

DB h-curl:
- 7kg 1x15
- 8kg 1x12

[Naruto rulezz]

Squat:
- 92.5kg 1x2
- 95kg 2x2

In CG BP:
- 42.5kg 3x10
- 42.5kg 1x12

V-bar lat pulldown:
- p5 1x20
- p6 1x20
- p7 1x20
- p8 1x20

One arm cable side raise:
- p3 2x15

One armcable curl:
- p3 1x15
- p4 1x15

Pushdown:
- p7 1x6
- p7 1x4 > dropset p4 1x6

Plank:
- BW + 5kg 1 min

[Naruto rulezz]

Training van gister nog

Deficit deadlift:
- 80kg 1x12
- 85kg 2x8

Power clean en military press:
- 42.5kg 1x5
- 45kg 1x5
- 47.5kg 1x3
---------- extra:
- 50kg 1x1
- 55kg 1x1

Chin ups BW + 2.5kg: 50 reps in 10 sets

Lying DB extension ss Seated db curl:
- 7kg 1x20 ss 7kg 1x20
- 7kg 1x15 ss 7kg 1x15

One legged calf raise 2x15 @ BW