Naruto's log

[Naruto rulezz]

Thanks man! Jij ook!

Stiff Legged deadlift:
- 80kg 1x12
- 90kg 1x12
- 100kg 1x7 < grip voornaamste die failde.

Seated DB shoulder press:
- 14kg 1x12
- 14kg 1x10
- 14kg 1x9
Koste veel moeite, erg veel , maar 1 rep erbij.

Chin ups:
- BW + 5kg 1x5
- BW + 7.5kg 1x5
- BW + 10kg 1x5
- BW + 12.5kg 1x5
- BW + 15kg 1x5

Incline bent over DB reverse fly
- 2kg 1x15
- 4kg 1x15
- 6kg 1x15
- 7kg 1x15

Pushdown:
- p5 2x12

Seated DB curl:
- 12kg 1x12
- 14kg 1x5

[Naruto rulezz]

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

Bench press:
- 80kg 1x1
- 65kg 2x8
- 65kg 1x6

Chin ups:
- BW 1x13
- BW + 5kg 1x7
- BW + 10kg 2x5

Dips:
- BW + 30kg 1x6
- BW + 32.5kg 1x2

DB side raise:
- 6kg 1x15
- 7kg 2x12

DB rev. curl:
- 12kg 1x12 (laatste 2 konden iets netter)
- 12kg 1x5

DB hold:
- 40kg 1x 64 seconden

[Naruto rulezz]

Zercher squat:
- 50kg 1x8
- 60kg 1x8
- 70kg 1x6

Bench pres:
- 70kg 1x10 > VPR
- 72.5kg 1x5
- 72.5kg 2x4

Bent over row:
- 30kg 1x12
- 35kg 2x12
- 40kg 1x8

Band face pulls:
- rood 2x50

Dips:
- BW + 7.5kg 1x15
- BW + 7.5kg 1x8

One arm cable curl:
- p3 1x12
- p4 1x8

[Naruto rulezz]

Deadlift:
- 80kg 1x10
- 100kg 1x10
- 110kg 1x2

Seated DB shoulder press:
- 16kg 2x6
- 18kg 1x5

Chin ups:
- BW + 5kg 1x5
- BW + 10kg 2x5
- BW + 15kg 2x5

Incline bent over DB rev. fly:
- 4kg 1x20
- 6kg 1x12
- 7kg 1x12
- 8kg 1x12

Pushdown:
- p5 1x12
- p6 1x5

Seated DB h-curl:
- 12kg 1x12
- 14kg 1x5

[Naruto rulezz]

Squat:
-100kg 2x3
-102.5kg 1x2

Incline DB BP:
-12kg 1x15
-14kg 1x15
-16kg 1x15
- 20kg 1x10

Chin ups:
-BW 14x
-+5kg 1x6
-+10kg 1x6
-+10kg 1x4

Dips:
- BW+30kg 1x8
- BW + 32.5kg 1x4

DB side raise:
- 7kg 2x15
- 8kg 1x12

DB zotman curl:
- 6kg 1x12
- 7kg 1x12

Farmer walk:
- 20kg 120 meter

[Naruto rulezz]

Zercher squat:
- 60kg 1x8
- 70kg 1x8
- 72.5kg 1x4

Bench press:
- 72.5kg 1x5 @ RPE 8
- 80% werkset (57.5kg) 10x @ RPE 7
- 80% werkset (57.5kg) 9x @ RPE 8

Bent over row:
- 30kg 1x15
- 35kg 1x12
- 40kg 1x12
- 42.5kg 1x8

DB side raise:
- 7kg 1x15
- 8kg 1x15

Face pulls:
- p4 2x15

Dips:
- BW + 7.5kg 1x17
- BW + 7.5kg 1x9

One arm cable curl:
- p3 1x12
- p4 1x9

[Naruto rulezz]

Deadlift:
- 90kg 1x3
- 100kg 1x3
- 105kg 1x3
- 110kg 1x3

Seated DB shoulder press:
- 16kg 1x6
- 18kg 1x6
- 20kg 1x3

Chin ups:
- BW + 5kg 1x5
- BW + 10kg 1x5
- BW + 15kg 3x5

Incline chest supported bent over reverse fly:
- 7kg 1x15
- 8kg 1x12
- 9kg 1x12

DB bulgarian split squat:
- BW 2x10

Pushdown:
- p5 1x12
- p6 1x5

Seated DB h-curl:
- 12kg 1x12
- 14kg 1x6

[Naruto rulezz]

Squat:
- 102.5kg 1x3
- 77.5kg 1x15 (@70% 1RM AMAP)
- 77.5kg 1x5

Romanian deadlift:
- 75kg 1x12
- 77.5kg 1x12

Paused BP:
- 60kg 2x3
- 62.5kg 1x3
- 62.5kg 1x2

Chin ups:
- BW + 1.25kg 1x14
- BW + 10kg 3x4

Dips:
- BW + 32.5kg 1x7
- BW + 32.5kg 1x5

DB side raise:
- 8kg 3x15

DB zotman curl:
- 7kg 1x12
- 8kg 1x8

[Naruto rulezz]

Zercher squat:
- 70kg 1x8
- 72.5kg 2x4

Bench press:
- 73.5kg 1x5 @ RPE 9
- @82% = 60kg 10x @ RPE 9
- @82% = 60kg 6x @ RPE 8

Bent over row:
- 35kg 2x12
- 40kg 1x12
- 42.5kg 1x8

DB side raise:
- 9kg 3x8

Scare Crows:
- p2 2x15

Dips:
- BW + 10kg 1x12
- BW + 10kg 1x6
Was helemaal leeg

One arm cable curl:
- p3 1x15
- p4 1x9

[Naruto rulezz]

Deadlift:
- 115kg 1x3

Seated DB shoulder press:
- 16kg 1x6
- 18kg 1x6
- 20kg 1x4 < RPE 10
vanaf volgende week deload naar RPE 7-8 en dat dan blijven aanhouden als 2 RPE,

Chin ups:
- BW + 7.5kg 1x5
- BW + 12.5kg 1x5
- BW + 15kg 2x5

Incline chest supported DB reverse fly:
- 8kg 1x20
- 10kg 2x12
- 4kg 1x12 met exorotatie

DB bulgarian split squat:
- BW + 2kg 1x10
- BW + 3kg 1x10

DB skullover:
- 3kg 1x15
- 4kg 1x15
Voelde niet fijn aan linker elleboog.

Seated DB h-curl: 2 RIR
- 8kg 1x15
- 9kg 1x10 .

[Naruto rulezz]

Squat:
- 105kg 1x3
- 80kg 1x8 @ RPE 8
- 80kg 1x6 @ RPE 8

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

Paused BP:
- 60kg 1x3
- 62.5kg 1x3
- 65kg 1x3
- 67.5kg 1x3

Chin ups:
- BW + 2.5kg 1x12
- BW + 10kg 1x6
- BW + 10kg 2x4

Dips:
- BW + 32.5kg 1x6
- BW + 35kg 1x4

DB side raise:
- 9kg 2x12
- 9kg 1x10

DB zotman curl:
- 8kg 1x12
- 8kg 1x10

[Naruto rulezz]

Zercher squat:
- 72.5kg 1x6 (+2 reps)
- 72.5kg 2x4

Bench press:
- 75kg 1x5 @ RPE 9 zonder spotter
- @82% > 61kg 1x10 @ RPE 8
- @82% > 61kg 1x6 @ RPE 8

Bent over row:
- 40kg 4x12
Laatste set laatste rep kon iets netter.

DB side raise:
- 10kg 1x8
- 10kg 2x6

Band face pull:
- rood 50x +-

Dips:
- BW + 10kg 1x13 (+1 rep)
- BW + 10kg 1x7 (+1 rep)

One arm cable curl:
- p4 1x10
- p4+500 gr 1x6

[Naruto rulezz]

Deadlift:
- 120kg 1x3

One arm cable side raise:
- p1 1x30
- p2 1x20
- p2 + 0.5kg 1x20 @ RPE10

Chin ups:
- BW + 10kg 1x5
- BW + 15kg 3x5

Incline chest supported DB reverse fly:
- 10kg 2x12
- 12kg 1x12
- 4kg 1x15 > met exorotatie.

Bulgarian split squat:
- BW + 4kg 1x10
- BW + 5kg 1x10

Standing DB overhead extension:
- 5kg 1x15
- 6kg 1x15

Seated DB h-curl: 2 RIR
- 9kg 2x12

[Naruto rulezz]

Squat:
107.5kg 1x3
@ 75% 1RM > 82.5kg 2x6 @ RPE 8-9

RDL:
- 85kg 1x12
- 90kg 1x10

Paused BP:
- 60kg 1x3
- 65kg 1x3
- 70kg 1x3
- 72.5kg 1x3

Chin ups:
- BW + 3.75kg 1x12 (+1.25kg)
- BW + 10kg 1x6
- BW + 10kg 2x5 (+1 rep)

Dips:
- BW + 30kg 1x4
- BW + 35kg 1x3 < meer als 'opwarming'
- BW + 40kg 1x4

Seated DB side raise:
- 3kg 1x30
- 4kg 2x20

DB zotman curl:
- 9kg 1x12
- 10kg 1x10

[Naruto rulezz]

Zercher squat:
- 72.5kg 1x8
- 72.5kg 2x4

Bench press:
- 76kg 1x4 @ RPE 8 (durfde de 5de rep niet omdat ik geen spotter had).
- @82% > 61kg (moest 62kg zijn, bedenk me net dat perongeluk 61kg was =/) 1x10 & 1x6 @ RPE 8
vorige week ook 10 en 6x, @ RPE 8 =/, whoops.

Bent over row:
- 42.5kg 1x12
- 42.5kg 3x10

DB side raise:
- 10kg 1x10
- 10kg 1x8
- 10kg 1x10
Tussen 2de en derde set wat langer rust gepakt.

Face pulls:
- p2 3x25

Dips:
- BW + 12.5kg 1x10
- 2de set overgeslagen, had lichtelijk pijntje in linker schouder (nu 100% over), maar nam maar zekere voor het onzekere.

One arm cable curl:
- p4 1x11
- p4 + 500 gr 1x8

Hanging knee raise:
- BW 2x15
- BW 1x12