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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


              • Deadlift:
                - 20kg 1x12
                - 40kg 1x8
                - 60kg 1x5
                - 80kg 1x3
                - 100kg 1x1
                - 120kg 1x1
                - 132.5kg 2x1

                One arm cable side raise:
                - p2 + 0.5kg 2x25
                - p2 + 0.75kg 1x20
                - p1 1x20

                Chin ups:
                - BW + 15kg 2x5
                - BW + 20kg 1x5
                - BW + 20kg 1x4

                Incline chest supported DB rev. fly:
                - 8kg 1x20
                - 9kg 2x20
                - 10kg 1x20

                BSS:
                - 20kg 1x6
                - 25kg 1x6
                - 27.5kg 1x6

                DB OH extension:
                - 10kg 1x15
                - 12kg 1x15
                - 14kg 1x12

                Seated DB h-curl:
                - 10kg 1x12
                - 10kg 2x10

                Plank: BW + 35kg 1 min.

                Comment


                • Squat:
                  - 115kg 1x2 @ RPE 9
                  - 85kg 1x7
                  - 85kg 1x6

                  RDL:
                  - 100kg 1x10
                  - 102.5kg 1x6

                  Paused BP:
                  - 70kg 2x3
                  - 75kg 1x3
                  - 77.5kg 1x2

                  Lat pulldown:
                  - p8 1x12
                  - p9 1x12
                  - p10 1x12
                  - p10 1x10

                  Dips:
                  - BW + 21.25kg 1x8
                  - BW + 21.25kg 2x6

                  Seated DB side raise:
                  - 6kg 1x20
                  - 7kg 2x15

                  DB curl:
                  - 12kg 2x8

                  Hanging knee raise:
                  - BW 1x15 < geen zin meer

                  Comment


                  • Bulgarian split squat:
                    - 20kg 1x12
                    - 22.5kg 1x12
                    - 25kg 2x8

                    Bench press:
                    - 81kg 1x3 < VPR
                    - 65kg 1x7
                    - 65kg 1x6

                    Bent over row:
                    - 47.5kg 1x10
                    - 50kg 3x8

                    DB side raise:
                    - 7kg 1x15
                    - 8kg 2x12
                    - 9kg 1x12

                    Face pulls:
                    - p3 1x25
                    - p3 + 0.5kg 1x25
                    - p3 + 1kg 1x25
                    - p4 1x25

                    Dips:
                    - BW + 5kg 2x12
                    Schouders waren op, derde set overgeslagen

                    BB curl:
                    - 25kg 1x10
                    - 27.5kg 1x10
                    - 30kg 1x6

                    Comment


                    • Deadlift:
                      - 20kg 1x12
                      - 60kg 1x6
                      - 80kg 1x4
                      - 100kg 1x2
                      - 120kg 1x1
                      - 135kg 1x1
                      - 140kg 1x1'ish (op einde net voordat grond weer aantikte, begaf m'n grip het)

                      One arm cable side raise:
                      - p2 + 0.75kg 3x20
                      - p1 1x25

                      Chin ups:
                      - BW + 15kg 1x5
                      - BW + 17.5kg 1x5
                      - BW + 20kg 1x5
                      - BW + 20kg 1x3

                      Incline chest supported DB rev. fly:
                      - 10kg 1x20
                      - 10kg 3x15

                      BSS:
                      - 30kg 3x6

                      DB overhead extension:
                      - 12kg 1x15
                      - 14kg 1x12
                      - 14kg 1x6 > voelde niet fijn aan m'n ellebogen, oefening ligt me gewoon niet.
                      Komende tijd DB pullovers proberen.

                      Seated DB h-curl:
                      - 10kg 1x15
                      - 12kg 1x10
                      - 12kg 1x6

                      Plank:
                      - BW + 40kg 1 minuut

                      Comment


                      • Squat:
                        - 117.5kg 1x2
                        - 90kg 2x3 @ RPE 7

                        RDL:
                        - 102.5kg 1x10
                        - 105kg 1x6

                        Paused BP:
                        - 70kg 1x3
                        - 72.5kg 1x2
                        - 75kg 1x2
                        - 80kg 1x1

                        One arm lat pulldown:
                        - p4 1x10
                        - p4 2x12
                        - p5 1x6

                        Dips:
                        - BW + 21.25kg 1x10 @ RPE 8
                        - BW + 21.5kg 1x8 @ RPE 8

                        Seated DB side raise:
                        - 4kg 1x20
                        - 4.5kg 2x20

                        DB curl:
                        - 12kg 1x10
                        - 14kg 1x6

                        Comment


                        • BSS:
                          - 20kg 1x12
                          - 25kg 1x12
                          - 30kg 1x10
                          - 35kg 1x5

                          Bench press:
                          - 82kg 2x @ RPE 9 zonder spotter
                          - 70kg 2x5 @ RPE 8

                          Pendlay row:
                          - 50kg 2x10
                          - 50kg 2x8

                          DB side raise:
                          - 8kg 2x12
                          - 9kg 1x12
                          - 9kg 1x8

                          Face pulls:
                          - p3 + 1kg 2x25
                          - p4 1x25
                          - p4 + 1kg 1x25

                          Dips:
                          - BW + 5kg 2x12
                          - BW + 7.5kg 1x10

                          BB curl:
                          - 30kg 1x8
                          - 30kg 2x6

                          Comment


                          • Deadlift:
                            - 20kg 1x12
                            - 60kg 1x6 (en 3x mixed grip)
                            - 80kg 1x3 (en 2x mixed grip)
                            - 100kg 1x (en 1x mixed grip)
                            - 120kg 1x (en 1x mixed grip)
                            - 130kg 1x (en 1x mixed grip)
                            - 140kg 1x mixed grip

                            One arm cable side raise:
                            - p2 + 1kg 3x20
                            - p2 1x15

                            Chin ups:
                            - BW + 15kg 1x5
                            - BW + 20kg 1x5
                            - BW + 20kg 2x4

                            Incline chest suppored DB rev fly / row 'ish:
                            - 10kg 3x15
                            - 12kg 1x15

                            BSS:
                            - 30kg 1x6
                            - 35kg 1x6
                            - 40kg 1x4

                            DB pullover:
                            - 10kg 1x20
                            - 12kg 1x20

                            DB h-curl:
                            - 10kg 1x15
                            - 12kg 1x6
                            - 12kg 1x8

                            Plank:
                            - BW + 42.5kg 1 minuut

                            Comment


                            • Squat:
                              - 120kg 1x1
                              - 92.5kg 2x2 @ RPE 8
                              (volgende week stukje lager in gewicht gaan om meer volume te draaien)

                              RDL:
                              - 102.5kg 1x12
                              - 105kg 1x8

                              Paused BP:
                              - 75kg 4x2

                              One arm lat pulldown:
                              - p4 2x12
                              - p5 1x12
                              - p5 1x10

                              Dips:
                              - BW + 21.25kg 1x11 @ 1 RIR
                              - BW + 21.25kg 1x8 @ 0 RIR
                              - BW + 21.25kg 1x6 @ 1 RIR

                              Seated DB side raise:
                              - 5kg 3x20

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

                              Comment


                              • BSS:
                                - 30kg 1x12
                                - 30kg 1x10
                                - 30kg 1x8
                                - 30kg 1x6
                                Balans was ver te zoeken, maar de 12 rep is wel een verbetering.

                                Bench press:
                                - 82.5kg 2x @ RPE 9
                                - 72.5kg 2x4 @ RPE 9

                                Bent over row:
                                - 50kg 1x10
                                - 50kg 1x12
                                - 52.5kg 1x8
                                - 52.5kg 1x6

                                Seated DB side raise:
                                - 6kg 2x20
                                - 6kg 1x15
                                - 6kg 1x12

                                Face pulls:
                                - p4 + 1kg 2x25
                                - p5 2x15

                                Dips:
                                - BW + 6.25kg 2x12
                                - BW + 7.5kg 1x12

                                BB curl:
                                - 30kg 1x6
                                - 32.5kg 1x6
                                - 32.5kg 1x5
                                Last edited by Naruto rulezz; 1 week geleden.

                                Comment

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