Naruto's log

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  • 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

    Comment


    • 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

      Comment


      • 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

        Comment


        • 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

          Comment


          • 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)

            Comment


            • 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

              Comment


              • 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

                Comment


                • 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

                  Comment


                  • 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

                    Comment


                    • 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

                      Comment


                      • 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

                        Comment


                        • 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

                          Comment


                          • 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


                            Comment


                            • 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

                              Comment


                              • 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

                                Comment

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