Naruto's log

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  • Deadlift:
    - 20kg 1x12
    - 40kg 1x8
    - 60kg 1x5
    - 80kg 1x3
    - 100kg 1x1
    - 120kg 1x1
    - 125kg 1x3

    One arm cable side raise:
    - p2 1x30
    - p2 + 0.5kg 1x25
    - p2 + 0.5kg 1x15

    Chin ups:
    - BW + 12.5kg 1x5
    - BW + 15kg 2x5
    - BW + 17.5kg 1x5 @ RPE 9

    Incline chest supported DB reverse fly:
    - 6kg 1x20
    - 8kg 2x15

    DB bulgarian split squat:
    - BW + 6kg 1x10
    - BW + 7kg 1x10

    DB overhead extension:
    - 6kg 1x15
    - 7kg 1x15

    Seated DB h-curl: 2 RIR
    - 9kg 1x15
    - 10kg 1x8

    Plank:
    - BW + 20kg 1 min

    Comment


    • Squat:
      - 110kg 1x2
      - 85kg 2x5 @ RPE 9

      RDL:
      - 90kg 1x12
      - 95kg 1x8

      Paused BP:
      - 60kg 1x3
      - 70kg 1x3
      - 72.5kg 1x2
      - 72.5kg 1x3 < betere focus en aanspanning.

      Lat pulldown:
      - p4 1x12
      - p5 1x12
      - p7 1x12
      - p9 1x12
      - p10 1x10

      Dips:
      - BW + 40kg 1x2
      - BW 1x10
      Ging stuk minder > stap terug en rustig opbouwen in hogere rep-range.

      Seated DB side raise:
      - 4kg 1x25
      - 5kg 2x15

      DB zotman curl:
      - 10kg 1x12
      - 10kg 1x8

      Hanging knee raise:
      - BW 1x20
      - BW 1x15

      Comment


      • Zercher squat:
        - 75kg 1x8
        - 75kg 1x4
        - 70kg 1x4

        Bench press:
        - 77.5kg 1x3 @ RPE 9
        - 62.5kg 1x9 @ RPE 8-9
        - 62.5kg 1x5 @ RPE 7

        Bent over row
        - 42.5kg 1x12
        - 45kg 3x8

        DB side raise:
        - 10kg 3x12 (laatste set kon netter)

        Face pulls:
        - p2 + 1kg 2x25
        - p3 2x20

        Dips:
        - BW 1x12
        - BW + 5kg 2x12

        One arm cable curl:
        - p4 1x12
        - p4 + 0.5kg 1x12

        Hanging knee raise:
        - BW 1x20
        - BW 1x15

        .

        Comment


        • Deadlift:
          - 20kg 1x12
          - 40kg 1x10
          - 60kg 1x5
          - 80kg 1x3
          - 100kg 1x1
          - 120kg 1x1
          - 130kg 1x2 > tegen gripfail aan.

          One arm cable side raise:
          - p2 1x30
          - p2 + 0.5kg 1x25
          - p2 + 0.5kg 1x20
          - p1 1x12

          Chin ups:
          - BW + 15kg 3x5
          - BW + 20kg 1x5

          Incline chest supported DB rev fly:
          - 7kg 1x20
          - 8kg 2x20
          - 9kg 1x20 < met moeite

          BB bulgarian split squat:
          - 20kg 2x6
          - 20kg 1x10

          DB overhead extension:
          - 8kg 1x15
          - 9kg 1x15
          - 10kg 1x15

          Seated DB h-curl:
          - 10kg 1x12
          - 10kg 2x8

          Plank:
          - BW + 30kg 1 minuut

          Comment


          • Squat:
            - 112.5kg 1x2
            - 85kg 1x6
            - 85kg 1x5

            RDL:
            - 90kg 1x12
            - 100kg 1x8

            Paused BP:
            - 65kg 1x3
            - 70kg 1x3
            - 72.5kg 1x3
            - 75kg 1x3
            - 80kg 1x1

            Lat pulldown:
            - p6 1x12
            - p8 1x12
            - p9 1x12
            - p10 1x12

            Dips:
            - BW + 20kg 2x8 < laatste set RPE 9 / 1 RIR
            - BW + 20kg 1x5 < RPE 9 / 1 RIR

            Seated DB side raise:
            - 5kg 1x20
            - 6kg 2x20

            DB curl:
            - 10kg 2x12

            Hanging knee raise:
            - BW 1x25
            - BW 1x15

            Comment


            • Bulgarian split squat:
              - 20kg 2x12
              - 22.5kg 1x5 < balans
              - 22.5kg 1x7 < balans

              Bench press:
              - 80kg 1x3 @ RPE 9 / 10
              - 63.5kg 2x6 @ RPE 8

              Bent over row:
              - 45kg 1x12
              - 47.5kg 2x8 (laatste set kon iets netter)

              DB side raise:
              - 7kg 4x12

              Face pulls:
              - p3 3x25
              - p3 + 0.5kg 1x25

              Dips:
              - BW + 5kg 3x12

              BB curl:
              - 20kg 1x12
              - 25kg 1x10
              - 27.5kg 1x8

              Hanging knee raise:
              - BW 1x25
              - BW 1x20

              Comment

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