Naruto's log

[Naruto rulezz]

Squat:
- 72.5kg 1x10
- 75kg 1x10
- 77.5kg 1x10

Romanian deadlift: met straps
- 90kg 2x8

In. db. bp:
- 14kg 2x15
- 16kg 1x8
- 14kg 1x12

Lat pulldown:
- p8 3x15
- p8 1x12

Dips:
- BW + 10kg 1x10
- BW + 12.5kg 1x6

DB h-curl:
- 7kg 1x20
- 8kg 1x15

[Naruto rulezz]

Squat:
- 95kg 1x2
- 97.5kg 1x2
- 100kg 1x3

Incline CG BP:
- 45kg 1x12
- 47.5kg 1x8
- 47.5kg 1x6
- 47.5kg 1x4

V-bar lat pulldown:
- p7 1x20
- p8 2x20
- p9 1x12

One arm cable side raise:
- p3 1x15
- p4 1x6

One arm cable curl:
- p4 1x15
- p5 1x15

pushdown:
- p3 1x15
- p4 1x15

Plank:
- BW + 7.5kg 1 min

[Naruto rulezz]

Deficit deadlift:
- 85kg 1x12
- 87.5kg 2x8

Power clean en military press:
- 45kg 1x5
- 47.5kg 1x4
- 47.5kg 1x2

Chin ups:
- BW + 5kg 1x3
- BW + 7.5kg 2x3
- BW + 10kg 2x3
- BW + 12.5kg 2x3
- BW + 15kg 1x3

Lying DB extension ss seated DB curl:
- 7kg 2x20 / 2x20

One legged calf raise: 1x20 @ BW

[Naruto rulezz]

Squat:
- 80kg 1x10
- 82.5kg 1x10
- 85kg 1x12

Romanian deadlift: (met straps)
- 90kg 1x8
- 95kg 1x8

Bench press:
- 60kg 2x3
- 65kg 2x3
- 70kg 1x5
Erg lang geleden dat ik bench press heb gedaan, dus erg tevreden!

Lat pulldown:
- p8 2x15
- p9 1x15
- p9 1x10

Dips:
- BW + 12.5kg 1x8
- BW + 15kg 1x6

DB h-curl:
- 7kg 1x20
- 8kg 1x20

[Naruto rulezz]

Squat:
- 100kg 2x2
- 102.5kg 1x2

Incline CG BP:
- 45kg 1x12
- 47.5kg 1x9
- 47.5kg 1x7
- 47.5kg 1x5

V-bar lat pulldown:
- p8 3x20
- p9 1x15

Cable side raise ss band pullapart:
- p3 1x15 / lichtgroen 1x25
- p3 1x12 / lichtgroen 1x25

One arm cable curl:
- p5 1x15
- p6 1x15

Pushdown:
- p4 1x16
- p5 1x15

Plank:
- BW + 10kg 1 min

[Naruto rulezz]

Deadlift:
- 90kg 2x8
- 92.5kg 1x8

Power clean en push press:
- 50kg 1x3
- 52.5kg 1x3
- 55kg 1x3

Chin ups:
- BW + 10kg 3x3
- BW + 12.5kg 3x3
- BW + 15kg 2x3

Lying DB extension ss DB curl:
- 8kg / 8kg 1x12 (bij de extension licht gevoelige elleboog
DB overhead extension 4kg per kant 1x20 / 8kg 1x15

Calf raise:
- 10kg 1x20
- 12kg 1x20
- 14kg 1x20

[Naruto rulezz]

Squat:
- 85kg 1x10
- 87.5kg 1x8
- 90kg 1x4

R. DL met straps:
- 95kg 1x8 < was na 1 set al op

CG Bench press:
- 70kg 3x3
- 72.5kg 2x3
--- > extra 75kg 1x1

Pull ups: AMAP @ 2 RIR
- BW 1x7
- BW 1x5
- BW 1x3
- BW 1x4
- BW 1x3
- BW 1x4
Merk dat nog erg aanvoelen is wat exact voor mij nu 2 RIR is, maar dat leer ik gaande weg wel.

Dips:
- BW + 15kg 2x8
Ging wat stroever dan vorige week (wel + 2 reps erbij beide sets), Heb ook wel wat zwaarder gebenched dan vorige keer.

DB h-curl:
- 8kg 2x20

[Naruto rulezz]

Squat:
- 100kg 1x3
- 102.5kg 1x2
- 105kg 1x2

Incline CG BP:
- 45kg 1x10
- 47.5kg 1x10
- 47.5kg 1x8
- 47.5kg 1x7

V-bar lat pulldown:
- p8 2x20
- p9 1x20
- p9 1x16

Cable side raise:
- p3 1x20
- p3 1x12

Dips:
- BW 1x10
- BW 1x15

One arm cable curl:
- p6 2x12

Plank:
- BW + 12.5kg 1x 1 minuut

[Naruto rulezz]

Training van vanochtend ging erg goed!

Deadlift:
- 95kg 1x6
- 97.5kg 1x6
- 100kg 1x10

Hanging clean en push press: (1x de hang clean omhoog)
- 50kg 1x3
- 55kg 1x3
- 60kg 1x1

Chin ups:
- BW + 12.5kg 5x3
- BW + 15kg 3x3

Face pulls:
- p2 3x15

Pushdown:
- p5 1x20
- p6 1x6 > p3 1x10

Seated DB curl:
- 8kg 1x20
- 9kg 1x12

Calf raise:
-+14kg 1x20
-+16kg 1x20
-+18kg 1x15

[Naruto rulezz]

Training ging redelijk, voelde me wel erg vermoeid (gister 4 uur lang geholpen met verhuizen).

Squat:
- 80kg 1x2
- 90kg 1x2
- 100kg 1x1 < twijfel diepte
- 100kg 1x1
- 105kg 1x1
- 80kg 1x1

Romanian deadlift:
- 40kg 1x15
- 50kg 1x15
Rug voelde al erg gaar, dus wat rustig aan gedaan.

Bench press:
- 72.5kg 1x3
- 72.5kg 1x2
- 70kg 2x3
- 75kg 1x1
- 80kg 1x1

Pull ups: AMAP @ 2 RIR
- BW 1x6
- BW 1x4
- BW 4x3

Dips:
- BW 1x20
- BW 1x10

DB reverse curl:
- 4kg 1x20
- 5kg 1x20

[Naruto rulezz]

Paused squat:
- 105kg 2x2
- 107.5kg 1x1

Incline CG BP:
- 45kg 1x8
- 47.5kg 1x6
- 50kg 2x6

Pendlay row:
- 40kg 1x6
- 45kg 1x6
- 50kg 2x6

Cable side raise:
- p2 1x20 > 1x15 > 1x10
Back to back uitgevloerd L en R. myo-rep stijl.

Dips:
- BW 2x6
Schouders voelde al fried raar genoeg, dus ging wat stroef het dippen. Even kijken hoe volgende week gaat, en anders deze aanpassen voor DB pullovers.

Cable curl:
- p5 1x12
- p6 1x12

Plank:
- BW + 15kg 1 minuut

[Naruto rulezz]

Deadlift:
- 100kg 1x6
- 105kg 1x6
- 110kg 1x10 !

Power clean en push press:
- 50kg 1x3
- 55kg 2x2

Chin ups:
- BW + 20kg 4x2
- BW + 22.5kg 1x2

Face pulls:
- p2 3x20

Pushdown:
- p5 2x12

Seated DB h-curl:
- 10kg 1x8
- 12kg 1x8

Calf raise:
- +16kg 1x20
- + 18kg 1x20
- + 22.5kg 1x20

[Naruto rulezz]

Training nog van vrijdag avond

Squat:
- 80kg 1x3
- 90kg 1x3
- 100kg 1x3
- 105kg 1x1
- 110kg 1x1
- 115kg 1x1

Romanian deadlift:
- 50kg 1x15
- 60kg 1x15

Bench press:
- 70kg 1x3
- 75kg 1x2
- 75kg 1x1
- 60kg 1x3 < 3 sec pause

Pull ups: AMAP @ 2 RIR
- BW 1x8
- BW 1x5
- BW 4x4

Dips:
- BW 1x20
- BW 1x15

DB reverse curl:
- 5kg 1x20
- 6kg 1x20

[Naruto rulezz]

Squat:
- 100kg 1x2
- 105kg 1x2
- 107.5kg 1x2

Paused bench press (3 sec):
- 50kg 4x6

Pendlay row:
- 50kg 4x6

Cable side raise:
- p2 20x > 15x > 12x

Dips:
- BW 1x10
- BW + 2.5kg 1x8

Cable curl:
- p6 1x12
- p7 1x12

Plank:
- BW + 17.5kg 1 minuut

[Naruto rulezz]

Deadlift:
- 105kg 1x6
- 115kg 1x6
- 120kg 1x4 < met straps

Seated DB shoulder press:
- 8kg 1x12
- 9kg 2x12

Chin ups:
- BW + 20kg 6x2

Face pulls:
- p3 3x20

Pushdown:
- p2 2x30

Seated DB h-curl:
- 12kg 1x8
- 14kg 1x4

Calf raise:
- + 22.5kg 1x20
- + 25kg 1x20
- + 30kg 1x15