Naruto's log

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  • 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

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