Naruto's log

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  • Squat:
    - 87.5kg 3x3
    - 90kg 2x3

    Paused bench press:
    - 70kg 4x3
    Paired met
    Chin ups:
    - BW + 20kg 1x5
    - BW + 20kg 3x4

    Spider curl:
    - 12.5kg 1x12
    - 12.5kg 1x11

    Incline DB BP:
    - 20.5kg 1x15
    - 20.5kg 1x10

    Behind the back one arm cable side raise:
    - p3 + 0.75kg 1x20
    - p3 + 0.75kg 2x15

    Comment


    • Training nog van maandag
      Squat:
      - 100kg 1x1
      - 105kg 1x1
      - 110kg 1x1

      Paused 1 sec bench press:
      - 77.5kg 3x1
      - 80kg 2x1
      - 82.5kg 1x1
      Paired met
      Incline DB row:
      - 27.5kg 1x10
      - 30kg 4x6

      DB butterfly raise:
      - 8.5kg 3x10

      Cable upright row:
      - p9 + 0.5kg 1x20
      - p10 1x15
      - p10 1x12

      Dips:
      - BW 1x10
      - BW + 20kg 1x4
      - BW + 40kg 1x2
      - BW + 50kg 1x1 > lichte paused en RPE 8.5 / 9
      - BW 1x15
      Paired met
      DB H-curl:
      - 14kg 2x8
      - 16kg 1x4



      ---------------------------------------
      Training van vandaag
      Deadlift:
      - 120kg 1x1
      - 140kg 1x1
      - 160kg 1x1 < PR !! @ 63.5kg BW = 2.5x BW
      - 120kg 1x3

      One arm standing arnold press:
      - 14kg 4x10

      Neutral grip lat pulldown:
      - 32kg 1x15
      - 39kg 1x15
      - 45kg 1x15
      - 52kg 1x8

      Reverse pec dec:
      - 18kg 1x25
      - 25kg 1x25
      - 32kg 1x20

      Lying leg curl:
      - 14kg 1x12
      - 23kg 1x12
      - 27kg 2x12
      - 32kg 1x8

      Wat lichte machine shrugs 2x25
      Last edited by Naruto rulezz; 1 week geleden.

      Comment


      • Squat:
        - 90kg 5x3

        Paused bench press:
        - 72.5kg 4x2

        Neutral grip chin ups:
        - BW 10x,6,6,6

        Hip extension:
        - BW 1x20
        - + 10kg 1x20
        - + 20kg (bb) 1x10
        - BW 1x25

        DB side raise:
        - 3kg 1x20, 20x partials, 10 sec hold

        In DB BP:
        - 22kg 1x11
        - 22kg 1x8

        DB curl:
        - 6kg 1x12
        - 7kg 1x12
        Paired met
        DB one arm overhead extension:
        - 6kg 1x15
        - 7kg 1x12 > kon iets netter

        Comment


        • Squat:
          - 110kg 1x
          - 115kg 0x > eg wiebelige benen, was ook minder gefocust en angstig.
          - 90kg 1x3
          - 60kg 1x3
          - 60kg 1x5 < 3 sec paused onderin

          Paused 1 sec bench press:
          - 80kg 3x1 < met commando's (powerlifting)
          - 82.5kg 1x1 > zonder commando, wel lang genoeg paused
          - 60kg 2x3

          Wide grip cable row:
          - 18kg 1x15
          - 25kg 1x15
          - 32kg 1x15
          - 39kg 1x15
          - 45kg 1x12
          - 52kg 1x10

          Cable rope upright row:
          - 18kg 1x20
          - 27kg 1x20
          - 36kg 1x15

          DB butterfly raise:
          - 9kg 3x10

          Dips:
          - BW 1x10
          - BW + 10kg 1x6
          - BW + 20kg 1x4
          - BW + 30kg 1x4
          - BW + 40kg 1x3
          - BW + 50kg 1x1
          - BW + 5kg 1x15

          Machine curl:
          - 18kg 1x12
          - 23kg 1x12
          - 27kg 1x8

          Comment


          • Deadlift:
            - 140kg 1x1
            - 150kg 1x1
            - 162.5kg 1x1 < PR!!
            - 110kg 1x3

            One arm standing arnold press:
            - 14kg 2x12
            - 16kg 1x8
            - 16kg 1x4

            Lying leg curl:
            - 27kg 1x12
            - 32kg 1x12
            - 36kg 1x6 > 23kg 1x6

            Reverse pec dec:
            - 32kg 1x25
            - 39kg 1x15
            - 39kg 1x11

            Neutral grip lat pulldown:
            - 39kg 1x12
            - 45kg 1x12
            - 52kg 1x7

            Comment


            • Originally posted by Naruto rulezz View Post
              Deadlift:
              - 140kg 1x1
              - 150kg 1x1
              - 162.5kg 1x1 < PR!!
              - 110kg 1x3
              Goed zo. Verbetering sinds 4 weken geleden.
              Vergeet niet je lachspieren te trainen.

              Comment


              • Dankje! In februari powerlifting wedstrijd, dus mooie voorbereiding.

                Squat:
                - 95kg 3x1
                - 100kg 2x1
                - 100kg 1x2

                Paused bench press:
                - 75kg 4x1

                Hammer grip chin ups:
                - BW + 20kg 2x4
                - BW + 15kg 1x5
                - BW + 15kg 1x4

                Hip extension:
                - BW + 5kg 4x25

                DB side raise:
                - 3kg 15x
                - 5kg 15x
                - 7kg 15x
                - 9kg 12x
                - 9kg 12x > 6kg 8x

                In DB BP:
                - 22kg 1x12
                - 24kg 1x4

                DB curl:
                - 7kg 1x12
                - 8kg 1x12
                Paired met
                DB one arm OH extension:
                - 7kg 1x12
                - 8kg 1x6

                Comment


                • Squat:
                  - 112.5kg 1x1
                  - 92.5kg 2x2

                  Paused 1 sec bench press:
                  - 82.5kg 1x1 > ging erg traag
                  - 62.5kg 2x5
                  - 62.5kg 1x4

                  Wide grip cable row:
                  - 32kg 1x12
                  - 39kg 1x12
                  - 45kg 1x12
                  - 52kg 1x10
                  - 59kg 1x6
                  - 45kg 1x10

                  Face pulls:
                  - 18kg 2x25

                  DB butterfly raise:
                  - 9kg 1x12
                  - 9kg 1x10

                  Dips:
                  - BW 15,12,10x (dip riem vergeten)

                  Machine curl:
                  - 18kg 1x12
                  - 23kg 1x12
                  - 27kg 1x10

                  Comment

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