Naruto's log

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  • Deadlift:
    - 120kg 7x2

    Military press:
    - 47kg 4x4
    - 55kg push press 1x < erg easy. 60kg 1x

    Chin ups:
    - BW + 15.5kg 5x4 (laatste 2 sets @ 1 RIR en 0 RIR)

    BSS:
    - BW + 7kg 2x8
    Balans voelde kut, maar heel geleidelijk aan dit weer aan het opbouwen.

    One arm cable side raise:
    - p3 3x15
    - p3 + 0.25kg 1x15

    Dip belt calf raise:
    - BW 1x12
    - BW + 42.5kg 1x14
    - BW + 42.5kg 1x14 +-

    Stir the pot:
    - BW 3x5 L en R om.

    Comment


    • Squat:
      - 92.5kg 2x2
      - 72.5kg 2x6

      Banded goodmorning groen 2x25

      Incline CG BP:
      - 50kg 1x8
      - 51kg 3x8

      One arm lat pulldown:
      - p3 + 0.75kg 2x20
      - p4 2x15

      One arm cable side raise:
      - p4 4x12

      Deficit push ups:
      - BW + 10kg 1x15
      - BW + 10kg 1x12
      - BW + 10kg 1x10

      DB hammer curl:
      - 12kg 1x8
      - 12kg 2x6

      Comment


      • Squat:
        - 72.5kg 3x8
        - 73.5kg 1x9

        Bench press:
        - 73.5kg 1x4
        - 73.5kg 4x3

        Wide grip cable row 2 sec hold:
        - p6,p8,p9,p10,p12,p14 15x, one arm DB row 27.5kg 1x12

        DB butterfly raise:
        - 4.5kg 1x15
        - 4.75kg 2x15
        - 5kg 1x15

        Face pulls:
        - p7 + 0.5kg 4x15

        Dips:
        - BW + 15.5kg 1x12
        - BW + 15.5kg 2x6

        BB curl:
        - 23kg 2x12
        - 23kg 2x8

        Comment


        • Deadlift:
          -122.5kg 7x2


          Military press:
          -47.5kg 2x4
          -47.5kg 2x3


          Chin ups:
          -BW+15.75kg 2x4
          -BW+15.75kg 1x3
          -BW+15.75kg 2x2


          Bulgarian split squat:
          - bw + 7kg 2x10


          One arm cable side raise:
          -p3 + 0.25kg 4x15


          Dip belt calf raise op step up:
          -BW 1x15
          -45kg 1x13
          -45kg AMRAP
          ^ 2 sec hold, 3 sec stretch


          DB F-walk:
          -16kg 1x60 stappen
          -20kg 2x60 stappen

          Comment


          • Squat:
            -93.5kg 2x2
            -80kg 2x4

            Glute bridge:
            -BW 25,25,10,12

            Incline CG BP:
            -52.5kg 1x8
            -52.5kg 2x6
            -52.5kg 1x7

            One arm lat pulldown:
            -p4 2x15
            -p4 + 0.25kg 1x15
            -p4 + 0.25kg 1x12

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

            Deficit push ups:
            -BW + 20kg 1x8
            -BW + 25kg 1x8
            -BW 1x15

            One arm cable curl:
            -p2 1x15
            -p2 + 0.25kg 1x15
            -p2 + 0.5kg 1x15

            Comment


            • Squat:
              - 75kg 4x8

              Bench press:
              - 75kg 6x3

              Pendlay row:
              - 50kg 4x4

              DB butterfly side raise:
              - 5kg 4x15

              Face pulls:
              - p7 + 0.75kg 3x15
              - p7 + 1kg 1x15

              Dips:
              - BW + 16kg 3x8

              DB hammer curl:
              - 8kg 1x20 < geen hold en stretch 2 sec.
              - 8kg 1x10 < wel met hold en stretch, erge pomp.

              Comment


              • Deadlift:
                - 125kg 6x2
                - 127.5kg 1x2

                Miltary press:
                - 48kg 3x4
                - 48kg 1x3
                - 60,5kg push press 1x

                Chin ups:
                - BW + 15.75kg 4x4

                BSS:
                - BW + 7kg 2x12

                One arm cable side raise ss DB shrug:
                - p3 + 0.5kg 4x15 / 20kg 4x15

                Dip belt calf raise:
                - BW 1x15
                - + 50kg 2x15

                Comment


                • Squat:
                  - 95kg 2x2
                  - 82.5kg 2x4

                  Glute bridge:
                  - BW 3x12
                  - BW + 5kg 1x12

                  In CG BP:
                  - 53.5kg 1x8 @ 0 RIR
                  - 53.5kg 1x4 @ 2-3 RIR
                  - 53.5kg 1x5 @ 1-2 RIR
                  - 53.5kg 1x6 @ 0 RIR

                  One arm lat pulldown:
                  - p4 + 0.5kg 1x15
                  - p4 + 0.75kg 1x15
                  - p4 + 1kg 1x15
                  - p5 1x12

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

                  Deficit push ups:
                  - BW + 25.5kg 2x8
                  - BW + 27.5kg 1x8

                  One arm cable curl:
                  - p2 + 0.65kg 1x15
                  - p2 + 1kg 1x15
                  - p2 + 1kg 1x12

                  Comment


                  • Squat:
                    - 76kg 3x8
                    - 77.5kg 1x8

                    Bench press:
                    - 76kg 6x3

                    Bent over row:
                    - 30kg 4x12
                    Heb altijd hekel / moeite met deze oefening, maar wil nu voor eens en voor altijd deze oefening met respectabele gewichten kunnen verzetten.

                    DB butterfly raise:
                    - 5.25kg 4x15

                    Face pull:
                    - p7 + 1kg 4x15
                    Laatste set laatste 3 reps konden netter.

                    Dips:
                    - BW + 16.25kg 3x8

                    DB curl:
                    - 6kg 1x12
                    - 8kg 1x12

                    Comment


                    • Deadlift:
                      - 127.5kg 6x2
                      - 130kg 1x3

                      Military press
                      - 48.5kg 1x4
                      - 48.5kg 3x3

                      Chin ups:
                      - BW + 16kg 5x3

                      BSS:
                      - BW + 9kg 2x8

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

                      Dip belt calf raise:
                      - BW 1x15
                      - BW + 52.5kg 2x14

                      Comment


                      • Squat:
                        - 97.5kg 2x2
                        - 85kg 2x3

                        Glute bridge:
                        - + 5kg 2x12
                        - + 5kg 2x15

                        Incline CG BP:
                        - 53.5kg 4x6

                        One arm lat pulldown:
                        - p6 1x10
                        - p6 1x8
                        (dacht pin 5 gezet te hebben)
                        V-bar lat pulldown:
                        - p8 2x12

                        One arm cable side raise:
                        - p4 + 0.75kg 4x12

                        Deficit push ups:
                        - BW + 30kg 2x8
                        - BW + 32.5kg 1x8

                        One arm cable curl:
                        - p2 + 1kg 2x15
                        - p3 1x10

                        Comment


                        • Squat:
                          - 77.5kg 4x6

                          Bench press:
                          - 77.5kg 2x3
                          - 77.5kg 3x2
                          - 80kg 1x2

                          Machine row:
                          - 18kg 15x
                          - 25kg 15x
                          - 32kg 12x
                          - 39kg 12x
                          - 45kg 12x
                          - 52kg 12x
                          - 59kg 12x
                          - 66kg 10x
                          - 45kg 12x

                          DB butterfly raise:
                          - 5kg 1x15
                          - 6kg 3x12

                          DB curl:
                          - 8kg 2x12

                          Comment


                          • Deadlift:
                            - 130kg 4x2
                            - 130kg 3x1

                            Military press:
                            - 50kg 1x3
                            - 50kg 4x2

                            Chin ups:
                            - BW + 16.25kg 5x3

                            BSS:
                            - BW + 9kg 2x10

                            DB side raise: 1,2,3,4,3,2,1kg 15x

                            Calf raise machine:
                            - 30.4kg 15x
                            - 50.4kg 12x +-
                            - 60.4kg 10x
                            - 30.4kg 12x +-

                            Comment


                            • Squat:
                              - 100kg 2x2
                              - 90kg 2x2

                              Glute bridge:
                              - BW + 10kg 4x12

                              In. CG. BP:
                              - 53.5kg 1x8 @ 1 RIR
                              - 53.5kg 1x7 @ 1 RIR
                              - 53.5kg 1x6 @ 1-2 RIR
                              - 53.5kg 1x6 @ 1 RIR

                              V-bar lat pulldown:
                              - p8 1x12
                              - p8 + 0.5kg 1x12
                              - p8 + 0.75kg 1x12
                              - p8 + 1kg 1x12

                              One arm cable side raise:
                              - p4 + 1kg 4x12

                              Weighted push ups:
                              - BW + 35kg 2x8
                              - BW + 40kg 1x7

                              One arm cable curl:
                              - p3 1x12
                              - p3 + 0.25kg 2x12

                              Comment

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