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  • Los van deadlift ging de training prima!

    Deadlift:
    - 20kg 1x13
    - 60kg 1x6 (+ mixed grip 3x)
    - 80kg 1x2 (+mixed grip 2x)
    - 100kg 1x1 (+mixed grip 1x)
    - 120kg 1x1 mixed grip
    - 130kg 1x1 mixed grip
    - 142.5kg 0x <twijfel in m'n hoofd etc.

    One arm cable side raise:
    - p3 3x15
    - p2 1x20

    Chin ups:
    - BW + 20kg 3x4
    - BW + 21kg 1x4

    Inc. chest supported row:
    - 12k 1x15
    - 14kg 1x15
    - 16kg 2x15

    BSS:
    - 30kg 1x6
    - 40kg 1x6
    - 42.5kg 1x4

    Pushdown:
    - p3 + 1kg 1x12
    - p4 1x12
    - p4 + 1kg 1x12

    DB h-curl:
    - 10kg 1x15
    - 10kg 1x12
    - 10kg 1x12

    Plank:
    - BW + 45kg 1 minuut

    Comment


    • Squat:
      - 121kg 1x1 @ RPE 9/10
      - 82.5kg 1x6 @ RPE 8
      - 82.5kg 1x4 @ RPE 8

      RDL:
      - 105kg 1x8
      - 107.5kg 1x4

      Paused BP:
      - 77.5kg 1x1
      - 77.5kg 1x2
      - 77.5kg 2x1

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

      Dips:
      - BW + 22.5kg 1x6
      - BW + 23.5kg 1x6
      - BW + 25kg 1x6 @ RPE 7 / 3 RIR

      One arm cable side raise:
      - p3 2x20
      - p3 1x15
      - p2 1x15

      DB curl:
      - 12kg 1x13
      - 12kg 1x10

      Comment


      • BSS:
        - 32.5kg 2x12
        - 32.5kg 1x10
        - 32.5kg 1x6

        Bench press:
        - 83.5kg 1x1
        - 72.5kg 2x4 @ RPE 9

        Pendlay row:
        - 50kg 1x8
        - 52.5kg 2x8
        - 55kg 1x8

        Seated DB side raise:
        - 6kg 3x20
        - 7kg 1x20

        Face pulls:
        - p4 + 1kg 1x25
        - p5 1x25
        - p5 + 1kg 1x20
        - p5 + 1kg 1x15

        Dips:
        - BW + 7.5kg 2x12
        - BW + 7.5kg 1x8

        BB curl:
        - 31kg 3x6 (laatste set kon iets netter)

        Comment

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