Naruto's log

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  • Squat:
    - 72.5kg 1x10
    - 75kg 1x10
    - 77.5kg 1x10

    Romanian deadlift: met straps
    - 90kg 2x8

    In. db. bp:
    - 14kg 2x15
    - 16kg 1x8
    - 14kg 1x12

    Lat pulldown:
    - p8 3x15
    - p8 1x12

    Dips:
    - BW + 10kg 1x10
    - BW + 12.5kg 1x6

    DB h-curl:
    - 7kg 1x20
    - 8kg 1x15

    Comment


    • Squat:
      - 95kg 1x2
      - 97.5kg 1x2
      - 100kg 1x3

      Incline CG BP:
      - 45kg 1x12
      - 47.5kg 1x8
      - 47.5kg 1x6
      - 47.5kg 1x4

      V-bar lat pulldown:
      - p7 1x20
      - p8 2x20
      - p9 1x12

      One arm cable side raise:
      - p3 1x15
      - p4 1x6

      One arm cable curl:
      - p4 1x15
      - p5 1x15

      pushdown:
      - p3 1x15
      - p4 1x15

      Plank:
      - BW + 7.5kg 1 min

      Comment


      • Deficit deadlift:
        - 85kg 1x12
        - 87.5kg 2x8

        Power clean en military press:
        - 45kg 1x5
        - 47.5kg 1x4
        - 47.5kg 1x2

        Chin ups:
        - BW + 5kg 1x3
        - BW + 7.5kg 2x3
        - BW + 10kg 2x3
        - BW + 12.5kg 2x3
        - BW + 15kg 1x3

        Lying DB extension ss seated DB curl:
        - 7kg 2x20 / 2x20

        One legged calf raise: 1x20 @ BW

        Comment


        • Squat:
          - 80kg 1x10
          - 82.5kg 1x10
          - 85kg 1x12

          Romanian deadlift: (met straps)
          - 90kg 1x8
          - 95kg 1x8

          Bench press:
          - 60kg 2x3
          - 65kg 2x3
          - 70kg 1x5
          Erg lang geleden dat ik bench press heb gedaan, dus erg tevreden!

          Lat pulldown:
          - p8 2x15
          - p9 1x15
          - p9 1x10

          Dips:
          - BW + 12.5kg 1x8
          - BW + 15kg 1x6

          DB h-curl:
          - 7kg 1x20
          - 8kg 1x20

          Comment


          • Squat:
            - 100kg 2x2
            - 102.5kg 1x2

            Incline CG BP:
            - 45kg 1x12
            - 47.5kg 1x9
            - 47.5kg 1x7
            - 47.5kg 1x5

            V-bar lat pulldown:
            - p8 3x20
            - p9 1x15

            Cable side raise ss band pullapart:
            - p3 1x15 / lichtgroen 1x25
            - p3 1x12 / lichtgroen 1x25

            One arm cable curl:
            - p5 1x15
            - p6 1x15

            Pushdown:
            - p4 1x16
            - p5 1x15

            Plank:
            - BW + 10kg 1 min

            Comment


            • Deadlift:
              - 90kg 2x8
              - 92.5kg 1x8

              Power clean en push press:
              - 50kg 1x3
              - 52.5kg 1x3
              - 55kg 1x3

              Chin ups:
              - BW + 10kg 3x3
              - BW + 12.5kg 3x3
              - BW + 15kg 2x3

              Lying DB extension ss DB curl:
              - 8kg / 8kg 1x12 (bij de extension licht gevoelige elleboog
              DB overhead extension 4kg per kant 1x20 / 8kg 1x15

              Calf raise:
              - 10kg 1x20
              - 12kg 1x20
              - 14kg 1x20

              Comment


              • Squat:
                - 85kg 1x10
                - 87.5kg 1x8
                - 90kg 1x4

                R. DL met straps:
                - 95kg 1x8 < was na 1 set al op

                CG Bench press:
                - 70kg 3x3
                - 72.5kg 2x3
                --- > extra 75kg 1x1

                Pull ups: AMAP @ 2 RIR
                - BW 1x7
                - BW 1x5
                - BW 1x3
                - BW 1x4
                - BW 1x3
                - BW 1x4
                Merk dat nog erg aanvoelen is wat exact voor mij nu 2 RIR is, maar dat leer ik gaande weg wel.

                Dips:
                - BW + 15kg 2x8
                Ging wat stroever dan vorige week (wel + 2 reps erbij beide sets), Heb ook wel wat zwaarder gebenched dan vorige keer.

                DB h-curl:
                - 8kg 2x20

                Comment


                • Squat:
                  - 100kg 1x3
                  - 102.5kg 1x2
                  - 105kg 1x2

                  Incline CG BP:
                  - 45kg 1x10
                  - 47.5kg 1x10
                  - 47.5kg 1x8
                  - 47.5kg 1x7

                  V-bar lat pulldown:
                  - p8 2x20
                  - p9 1x20
                  - p9 1x16

                  Cable side raise:
                  - p3 1x20
                  - p3 1x12

                  Dips:
                  - BW 1x10
                  - BW 1x15

                  One arm cable curl:
                  - p6 2x12

                  Plank:
                  - BW + 12.5kg 1x 1 minuut

                  Comment


                  • Training van vanochtend ging erg goed!

                    Deadlift:
                    - 95kg 1x6
                    - 97.5kg 1x6
                    - 100kg 1x10

                    Hanging clean en push press: (1x de hang clean omhoog)
                    - 50kg 1x3
                    - 55kg 1x3
                    - 60kg 1x1

                    Chin ups:
                    - BW + 12.5kg 5x3
                    - BW + 15kg 3x3

                    Face pulls:
                    - p2 3x15

                    Pushdown:
                    - p5 1x20
                    - p6 1x6 > p3 1x10

                    Seated DB curl:
                    - 8kg 1x20
                    - 9kg 1x12

                    Calf raise:
                    -+14kg 1x20
                    -+16kg 1x20
                    -+18kg 1x15

                    Comment


                    • Training ging redelijk, voelde me wel erg vermoeid (gister 4 uur lang geholpen met verhuizen).

                      Squat:
                      - 80kg 1x2
                      - 90kg 1x2
                      - 100kg 1x1 < twijfel diepte
                      - 100kg 1x1
                      - 105kg 1x1
                      - 80kg 1x1

                      Romanian deadlift:
                      - 40kg 1x15
                      - 50kg 1x15
                      Rug voelde al erg gaar, dus wat rustig aan gedaan.

                      Bench press:
                      - 72.5kg 1x3
                      - 72.5kg 1x2
                      - 70kg 2x3
                      - 75kg 1x1
                      - 80kg 1x1

                      Pull ups: AMAP @ 2 RIR
                      - BW 1x6
                      - BW 1x4
                      - BW 4x3

                      Dips:
                      - BW 1x20
                      - BW 1x10

                      DB reverse curl:
                      - 4kg 1x20
                      - 5kg 1x20

                      Comment


                      • Paused squat:
                        - 105kg 2x2
                        - 107.5kg 1x1

                        Incline CG BP:
                        - 45kg 1x8
                        - 47.5kg 1x6
                        - 50kg 2x6

                        Pendlay row:
                        - 40kg 1x6
                        - 45kg 1x6
                        - 50kg 2x6

                        Cable side raise:
                        - p2 1x20 > 1x15 > 1x10
                        Back to back uitgevloerd L en R. myo-rep stijl.

                        Dips:
                        - BW 2x6
                        Schouders voelde al fried raar genoeg, dus ging wat stroef het dippen. Even kijken hoe volgende week gaat, en anders deze aanpassen voor DB pullovers.

                        Cable curl:
                        - p5 1x12
                        - p6 1x12

                        Plank:
                        - BW + 15kg 1 minuut

                        Comment


                        • Deadlift:
                          - 100kg 1x6
                          - 105kg 1x6
                          - 110kg 1x10 !

                          Power clean en push press:
                          - 50kg 1x3
                          - 55kg 2x2

                          Chin ups:
                          - BW + 20kg 4x2
                          - BW + 22.5kg 1x2

                          Face pulls:
                          - p2 3x20

                          Pushdown:
                          - p5 2x12

                          Seated DB h-curl:
                          - 10kg 1x8
                          - 12kg 1x8

                          Calf raise:
                          - +16kg 1x20
                          - + 18kg 1x20
                          - + 22.5kg 1x20

                          Comment


                          • Training nog van vrijdag avond

                            Squat:
                            - 80kg 1x3
                            - 90kg 1x3
                            - 100kg 1x3
                            - 105kg 1x1
                            - 110kg 1x1
                            - 115kg 1x1

                            Romanian deadlift:
                            - 50kg 1x15
                            - 60kg 1x15

                            Bench press:
                            - 70kg 1x3
                            - 75kg 1x2
                            - 75kg 1x1
                            - 60kg 1x3 < 3 sec pause

                            Pull ups: AMAP @ 2 RIR
                            - BW 1x8
                            - BW 1x5
                            - BW 4x4

                            Dips:
                            - BW 1x20
                            - BW 1x15

                            DB reverse curl:
                            - 5kg 1x20
                            - 6kg 1x20

                            Comment


                            • Squat:
                              - 100kg 1x2
                              - 105kg 1x2
                              - 107.5kg 1x2

                              Paused bench press (3 sec):
                              - 50kg 4x6

                              Pendlay row:
                              - 50kg 4x6

                              Cable side raise:
                              - p2 20x > 15x > 12x

                              Dips:
                              - BW 1x10
                              - BW + 2.5kg 1x8

                              Cable curl:
                              - p6 1x12
                              - p7 1x12

                              Plank:
                              - BW + 17.5kg 1 minuut

                              Comment


                              • Deadlift:
                                - 105kg 1x6
                                - 115kg 1x6
                                - 120kg 1x4 < met straps

                                Seated DB shoulder press:
                                - 8kg 1x12
                                - 9kg 2x12

                                Chin ups:
                                - BW + 20kg 6x2

                                Face pulls:
                                - p3 3x20

                                Pushdown:
                                - p2 2x30

                                Seated DB h-curl:
                                - 12kg 1x8
                                - 14kg 1x4

                                Calf raise:
                                - + 22.5kg 1x20
                                - + 25kg 1x20
                                - + 30kg 1x15

                                Comment

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