Naruto's log

[Naruto rulezz]

Squat:
- 83.5kg 3x6
- 84kg 1x6

1 sec paused bench press:
- 62.5kg 4x5
- 62.5kg 1x12 AMRAP (niet paused)

One arm DB row:
- 37.5kg 4x6

DB butterfly raise:
- 6.5kg 2x15

Face pulls:
- p8 3x15
- p8 + 0.5kg 1x12

Dips:
- BW + 15kg 2x8
- BW + 15.5kg 1x10

DB curl:
- 12.25kg 1x10
- 12.5kg 1x10

[Naruto rulezz]

Deadlift:
- 131kg 2x3
- 132.5kg 1x5
- 117.5kg 2x5

Military press:
- 45kg 5x3
Kleine deload, 50kg 1x voelde al pittig.
Paired met:
Pull ups:
- BW + 2.5kg 9x5

BSS:
- 40kg 3x4

One arm cable side raise:
- p5 + 0.25kg 3x15
- p5 + 0.25kg 1x12

Dip belt one legged calf raise:
- BW 1x10
- +25kg 2x10

DB f-walk: 32.5kg 60 sec
DB hold: 40kg 50 sec

[Naruto rulezz]

Squat:
- 96kg 2x2
- 90kg 4x2
Gingen wat minder, had als laatste warming up set, 100kg 1x gedaan.

Hip thrust:
- 65kg 3x12
- 65kg 1x20 (AMRAP)

In. CG BP:
- 52.5kg 1x8
- 52.5kg 3x6

V-bar lat pulldown:
- p12 + 0.5kg 1x8
- p12 + 1kg 1x8
- p13 2x8

Behind the back one arm cable side raise:
- p2 + 0.25kg 2x20
- p2 + 0.25kg 1x15

In. DB. BP:
- 14kg 1x15
- 18kg 1x15

Spider curl:
- 10kg 3x12

[Naruto rulezz]

Squat:
- 85kg 4x6

1 sec paused bench press:
- 63.5kg 4x5
- 63.5kg 1x10 < niet paused, AMRAP

One arm DB row:
- 40kg 2x6
- 40kg 2x4

DB butterfly raise:
- 7kg 3x12

Face pulls:
- p8 + 0.5kg 4x10

Dips:
- BW + 16.25kg 2x8
- BW + 16.25kg 1x10 > 0 RIR
Paired met

DB curl:
- 12.5kg 2x10

[Naruto rulezz]

Deadlift:
- 135kg 1x3
- 135kg 1x2
- 135kg 1x1
- 120kg 2x5

Push press:
- 50kg 4x3
- 50.5kg 1x3
Paired met
Pull ups:
- BW + 2.5kg 6x6
- BW + 2.5kg 1x5
- BW + 2.75kg 1x5

BSS:
- 40kg 3x5

In DB. reverse fly:
- 12kg 1x15
- 9kg 1x21
- 9kg 1x18

Dip belt one legged calf raise:
- BW 1x10
- BW + 27.5kg 2x10

DB f-walk: 35kg 1x 30 sec
BB shrug: 60kg 1x12, 80kg 1x12 (met straps de 80kg)

[Naruto rulezz]

Squat:
- 92.5kg 4x3
- 80kg 2x5

Hip thrust:
- 70kg 3x12
- 70kg 1x15 (AMRAP)

In CG. BP:
- 53.5kg 3x8
- 53.5kg 1x6
Paired met
Chin ups:
- BW 1x8
- BW + 2.5kg 1x8
- BW + 3.75kg 1x8
- BW + 5kg 1x8
- BW + 7.5kg 1x6
- BW + 10kg 1x6
- BW + 15kg 1x4
- BW + 15kg 1x5

Behind the back one arm cable side raise:
- p2 + 0.5kg 3x20

In. DB BP:
- 16kg 2x15

Spider curl:
- 10.5kg 2x12
- 10.5kg 1x10

[Naruto rulezz]

Squat:
- 86kg 4x6

1 sec paused bench press:
- 65kg 4x5
- 65kg 1x10 < niet paused, AMRAP)

One arm DB row:
- 40kg 2x8
- 40kg 2x6

DB butterfly raise:
- 7kg 2x15
- 7kg 1x12

Face pulls:
- p8 + 1kg 2x15
- p8 + 1kg 2x10

Dips:
- BW + 17.5kg 2x8
- BW + 20kg 1x8
Paired met
DB curl:
- 13kg 2x10

[Naruto rulezz]

Deadlift:
- 140kg 2x2
- 140kg 1x3
- 122.5kg 1x3

Push press:
- 50.5kg 4x3
- 50.5kg 1x4
Paired met
Pull ups:
- BW + 3.75kg 8x4

BSS:
- 41kg 2x4
- BW 1x15

BB shrug: met straps
- 75kg 1x12
- 80kg 1x12
- 0kg 1x12

In. DB rear delt fly:
- 10kg 3x15

Seated calf raise op bench:
- 14kg 1x15 < geen hold of extra stretch
- 14kg 1x15
- 18kg 1x15

[Naruto rulezz]

Squat:
- 93.5kg 4x3
- 81kg 2x5

Hip thrust:
- 75kg 3x12
- 75kg 1x15

In. CG. BP:
- 55kg 3x6
- 55kg 1x7
Paired met
Chin ups:
- BW 1x8
- BW + 5kg 2x8
- BW + 7.5kg 1x6
- BW + 8.75kg 1x6
- BW + 10kg 1x6
- BW + 12.5kg 1x6
- BW + 20kg 1x1
- BW + 25kg 1x1
- BW + 30kg 1x1
- BW + 35kg 1x1

Behind the back one arm cable side raise:
- p2 + 0.75kg 3x20

In. DB. BP:
- 16.25kg 1x15
- 16.5kg 1x15

Spider curl:
- 11kg 1x12
- 12kg 1x9
- 12kg 1x8

[Naruto rulezz]

Squat:
- 90kg 1x5
- 90kg 2x4
- 90kg 1x6

1 sec paused bench press:
- 67.5kg 3x5
- 67.5kg 1x4
- 67.5kg 1x5 < AMRAP niet paused
Paired met
One arm DB row:
- 40kg 1x10
- 40kg 1x8
- 40kg 2x6

DB butterfly raise:
- 7.25kg 3x15

Face pulls met band: 4x25 rode elastiek (cable pulley was bezet)

Dips:
- BW + 21.25kg 3x8
Paired met
DB curl:
- 14kg 2x8

[Naruto rulezz]

Deadlift:
- 140kg 1x1
- 150kg 1x1
- 100kg 2x5

Push press:
- 51kg 5x3
Paired met
Pull ups:
- BW + 3.75kg 8x5

BSS:
- 35kg 3x6

BB shrug:
- 90kg 1x12
- 95kg 1x12
- 100kg 1x12
paired met:
Standing calf raise:
- 10kg 1x15
- 15kg 1x15
- 20kg 1x15
- 40kg 1x15
- 60kg 1x15

In. DB. rev. fly:
- 10.25kg 3x15

[Naruto rulezz]

Squat:
- 95kg 3x3
- 96kg 13
- 82.5kg 2x5

Hip thrust:
- 80kg 4x12

In CG BP:
- 55kg 2x7
- 55kg 1x5
- 55kg 1x6
Paired met
Chin ups:
- BW 1x8
- BW + 5kg 2x8
- BW + 6.25kg 2x8
- BW + 6.5kg 1x8
- BW + 7.5kg 1x6

Behind the back one arm cable side raise:
- p2 + 1kg 3x20

In. DB. BP:
- 17kg 1x15
- 20kg 1x12

Spider curl:
- 12kg 1x12
- 14kg 1x6

[Naruto rulezz]

Squat:
- 90kg 3x6
- 90.5kg 1x6

Paused 1 sec bench press:
- 70kg 4x3
- 70kg 1x7 < niet paused, AMRAP
Paired met
One arm DB row:
- 40kg 5x6

DB butterfly raise:
- 7.5kg 3x10

Face pulls:
- p9 1x15
- p9 1x12
- p7 2x15

Dips:
- BW + 22.5kg 2x6
- BW + 22.5kg 1x8 < 0 RIR
Paired met
DB hammer curl:
- 14kg 1x10
- 14kg 1x8

[Naruto rulezz]

Kan iemand bovenstaande bericht verwijderen? Heeft 0 toevoegen en waarschijnlijk toch een trol'ish persoon.

Woensdag niet getraind. Na wegleggen van 40kg DB voelde ik m'n onderrug rechts onderin. (Domme pech) + was wat ziekjes geworden.

Vandaag weer getraind, maar geen squat of hip thrust gedaan. Vanaf volgende week weer squatten.

Incline CG BP:
- 55kg 1x8
- 55kg 1x7
- 55kg 1x6
- 55kg 1x7
Paired met
Chin ups:
- BW + 2.5kg 1x8
- BW + 5kg 1x8
- BW + 6.25kg 1x8
- BW + 7.5kg 4x8

Behind the back one arm cable side raise:
- p3 1x20
- p3 2x15

Incline DB bench press:
- 18kg 1x15
- 18kg 1x12

Spider curl:
- 12.25kg 1x10
- 12.25kg 1x8

[Naruto rulezz]

Squat:
- 91kg 4x4

Paused bench press:
- 71kg 4x3
- 71kg 1x5 < AMRAP, niet paused
Paired met
Incline DB rear delt row:
- 14kg 1x12
- 16kg 2x12
- 18kg 1x10
- 18kg 1x12

DB butterfly raise:
- 7.5kg 3x12

Face pulls:
- p8 1x20
- p8 1x15
Cable rope upright row:
- p5 2x20

Dips:
- BW + 22.5kg 2x8
- BW + 25kg 1x7
Paired met
DB h-curl:
- 12kg 1x15 < laatste 2 - 3 reps konden netter
- 12kg 1x11