Naruto's log

[Naruto rulezz]

Training van maandag:
BSS:
- 36kg 1x10
- 36kg 2x8
- 36kg 1x6

Bench press:
- 62kg 2x6
- 62kg 2x4

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

DB butterfly raise:
- 4kg 2x15
- 4.25kg 1x15

Face pull:
- p5 + 0.5kg 4x15

Dips:
- BW + 10kg 1x10
- BW + 10kg 1x8
- BW + 10kg 1x6

BB curl:
- 25kg 3x10

[Naruto rulezz]

Training van vandaag:
Deadlift:
- 102.5kg 3x8
- 103.5kg 1x8

Military press:
- 41.5kg 1x6
- 41.5kg 2x4
- 41.5kg 1x5

Chin ups:
- BW + 8.5kg 3x4
- BW + 8.75kg 1x4

BSS:
- 50kg 2x6
- 50kg 1x4

One arm cable side raise:
- p3 + 0.25kg 3x15

Calf raise met dip belt:
- BW 1x15
- + 15kg 1x15
- + 16kg 1x15

Ab wheel rollout:
- 20x

[Naruto rulezz]

Squat:
- 87.5kg 1x6
- 72.5kg 2x10

Deficit RDL:
- 70kg 3x12

Incline CG BP:
- 42.5kg 1x12
- 42.5kg 1x10
- 42.5kg 2x8

One arm lat pulldown:
- p3 + 0.75kg 4x15

One arm cable side raise:
- p5 2x10
- p4 1x15

Deficit push ups:
- BW + 20kg 1x12
- BW + 20kg 2x8

One arm DB preacher curl:
- 10kg 1x12
- 10kg 2x10

[Naruto rulezz]

BSS:
- 37.5kg 4x8

Bench press:
- 62.5kg 4x6

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

DB butterfly raise:
- 4.5kg 3x15

Face pull:
- p5 + 0.75kg 4x15

Dips:
- BW + 10.5kg 3x10

BB curl:
- 25.5kg 2x10
- 25.5kg 1x8

[Naruto rulezz]

Deadlift:
- 105kg 4x8

Military press:
- 42kg 1x6
- 42kg 1x4
- 42kg 1x6 < wat langer rust gehad
- 42kg 1x4

Chin ups:
- BW + 8.75kg 3x4
- BW + 10kg 1x4

BSS:
- 51kg 2x6
- 51kg 1x4

One arm cable side raise:
- p3 + 0.5kg 4x15

Calf raise met dip belt:
- BW 1x15
- + 17.5kg 1x15
- + 20kg 1x15

Ab wheel rollout:
- 21x

[Naruto rulezz]

Squat:
- 90kg 1x6
- 80kg 2x10

Deficit RDL:
- 72.5kg 3x12

In CG BP:
- 43.5kg 3x10
- 43.5kg 1x8

One arm lat pulldown:
- p3 + 1kg 4x15

One arm cable side raise:
- p4 4x12

Deficit push ups:
- BW + 20kg 1x15
- BW + 20kg 2x6

One arm DB preacher curl:
- 10.5kg 1x12
- 10.5kg 2x10

[Naruto rulezz]

BSS:
- 40kg 4x8

Bench press:
- 63.5kg 4x6

Bent over row:
- 51kg 2x10
- 51kg 2x8

DB butterfly:
- 4.75kg 3x15

Face pulls:
- p5 + 1kg 4x15

Dips:
- BW + 11kg 3x10

BB curl:
- 26kg 3x10

[Naruto rulezz]

Deadlift:
- 106kg 3x8
- 107.5kg 1x8

Military press:
- 42.5kg 3x4
- 42.5kg 1x5

Chin ups:
- BW + 10kg 2x4
- BW + 10.5kg 1x4
- BW + 11kg 1x6

Bulgarian split squat:
- 52.5kg 3x4

One arm cable side raise:
- p3 + 0.75kg 4x15

Calf raise dip belt:
- BW 1x15
- + 20kg 1x15
- + 22.5kg 1x15

Ab wheel rollout:
- 25x

[Naruto rulezz]

Squat:
- 92.5kg 1x6
- 82.5kg 1x10
- 82.5kg 1x6

Deficit RDL:
- 75kg 3x12

Incline CG BP:
- 45kg 4x10

One arm lat pulldown:
- p4 3x15
- p4 2x12

One arm cable side raise:
- p4 + 0.25kg 4x12

Deficit push ups:
- BW + 21kg 1x10
- BW + 21kg 2x8

One arm DB preacher curl:
- 11kg 1x8
- 11kg 2x6

[Naruto rulezz]

BSS:
- 41kg 3x8
Laatste set (4de) niet gedaan, kreeg wat lichte pijn in rechter enkel door de stretch op het bankje. Deload volgende week

Bench press:
- 65kg 4x6

Bent over row:
- 52.5kg 3x10
- 53.5kg 1x8

DB butterfly raise:
- 5kg 3x10
Voelde rechter schouder lichtelijk, terwijl 4.75kg 3x15 vorige week lukte zonder probleem.
Volgende week ook hier deload naar 4kg 3x10.

Face pulls:
- p6 3x15
- p6 + 0.25kg 1x15

Dips:
- BW + 11.5kg 3x10
Koste veel moeite, maar behaald.

BB curl:
- 26.5kg 1x10
- 26.5kg 2x8

[Naruto rulezz]

Deadlift:
- 110kg 4x6
- 111kg 1x6

Military press:
- 43.5kg 4x4

Chin ups:
- BW + 11.25kg 3x4
- BW + 12.5kg 1x4

BSS:
- 54.5kg 3x4

One arm cable side raise:
- p3 + 1kg 4x15

Calf raise met dip belt:
- BW 1x15
- + 20kg 1x15
- + 25kg 1x15

Ab wheel rollout: 15x (had geen zin meer)

[Naruto rulezz]

Squat:
- 100kg 1x
- 95kg 1x4
- 85kg 1x8
- 75kg 1x8

Snatch grip RDL:
- 50kg 1x15
- 55kg 2x15

In. CG. BP:
- 46kg 2x10
- 46kg 2x8

One arm lat pulldown:
- p4 + 0.25kg 4x15

One arm cable side raise:
- p4 + 0.5kg 4x12

Deficit push ups:
- BW + 21.5kg 1x10
- BW + 22.5kg 1x10
- BW + 25kg 1x5

One arm DB preacher curl:
- 8kg 3x12




DB pullover:
- 10kg 1x10
- 14kg 1x10
- 20kg 1x8
- 25kg 1x6
- 30kg 1x4

[Naruto rulezz]

Squat:
- 60kg 2x8
- 62.5kg 1x8

Bench press:
- 66kg 2x6
- 66kg 2x4

Bent over row:
- 53.5kg 3x10
- 55kg 1x10

DB butterfly raise:
- 4kg 3x10
- 3kg 1x12

Face pulls:
- p6 + 0.25kg 4x15

Dips:
- BW + 12kg 3x10

BB curl:
- 27kg 2x10
- 27kg 1x8

[Naruto rulezz]

Deadlift:
- 112.5kg 6x,6x,7x,6x,6x
(bij de derde set twijfelde ik of ik nou 5 of 6 reps had gedaan, bleek er 6 te zijn, dus + 1 = 7 reps.

Military press:
- 44kg 4x4
- push press 50kg 1x1 < voor fun, ging erg gemakkelijk.

Chin ups:
- BW + 12.5kg 3x4
- BW + 13kg 1x4

BSS:
- BW 2x10
Wat last van m'n knieën, dus even rustig aan gedaan.

One arm cable side raise:
- p4 2x15
- p2 2x20
Hoorde klein knakje rechts tijdens side raises (deed geen zeer), twijfelde al of even deload zou doen ivm uitvoering ook netjes houden.
Volgende week starten met p2 4x15.

Dip belt calf raise:
- BW 1x15
- + 25kg 1x15
- + 30kg 1x15

Negatieve dragon flags: 5x

[Naruto rulezz]

Squat:
- 100kg 1x5
- 77.5kg 2x8

Snatch grip RDL:
- 56kg 2x15
- 56kg 1x8 < grip was helemaal leeg

In. CG. bp:
- 47.5kg 2x8
- 47.5kg 1x7
- 47.5kg 1x8

One arm lat pulldown:
- p4 + 0.5kg 4x15

One amr cable side raise:
- p3 4x12

Deficit push ups:
- BW + 23.5kg 1x10
- BW + 23.5kg 1x8
- BW + 24kg 1x8

DB h-curl:
- 10kg 3x12