Naruto's log

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • 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

    Comment


    • 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

      Comment


      • 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

        Comment


        • 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

          Comment


          • 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

            Comment


            • 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

              Comment


              • 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

                Comment


                • 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

                  Comment


                  • 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

                    Comment


                    • 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 .



                      Comment


                      • 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

                        Comment


                        • 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

                          Comment


                          • 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

                            Comment


                            • 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

                              Comment


                              • 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

                                Comment

                                Sidebar top desktop

                                Collapse

                                Actieve discussies

                                Collapse

                                Working...
                                X