Naruto's log

[Naruto rulezz]

Deadlift:
- 20kg 1x12
- 40kg 1x8
- 60kg 1x5
- 80kg 1x3
- 100kg 1x1
- 120kg 1x1
- 125kg 1x3

One arm cable side raise:
- p2 1x30
- p2 + 0.5kg 1x25
- p2 + 0.5kg 1x15

Chin ups:
- BW + 12.5kg 1x5
- BW + 15kg 2x5
- BW + 17.5kg 1x5 @ RPE 9

Incline chest supported DB reverse fly:
- 6kg 1x20
- 8kg 2x15

DB bulgarian split squat:
- BW + 6kg 1x10
- BW + 7kg 1x10

DB overhead extension:
- 6kg 1x15
- 7kg 1x15

Seated DB h-curl: 2 RIR
- 9kg 1x15
- 10kg 1x8

Plank:
- BW + 20kg 1 min

[Naruto rulezz]

Squat:
- 110kg 1x2
- 85kg 2x5 @ RPE 9

RDL:
- 90kg 1x12
- 95kg 1x8

Paused BP:
- 60kg 1x3
- 70kg 1x3
- 72.5kg 1x2
- 72.5kg 1x3 < betere focus en aanspanning.

Lat pulldown:
- p4 1x12
- p5 1x12
- p7 1x12
- p9 1x12
- p10 1x10

Dips:
- BW + 40kg 1x2
- BW 1x10
Ging stuk minder > stap terug en rustig opbouwen in hogere rep-range.

Seated DB side raise:
- 4kg 1x25
- 5kg 2x15

DB zotman curl:
- 10kg 1x12
- 10kg 1x8

Hanging knee raise:
- BW 1x20
- BW 1x15

[Naruto rulezz]

Zercher squat:
- 75kg 1x8
- 75kg 1x4
- 70kg 1x4

Bench press:
- 77.5kg 1x3 @ RPE 9
- 62.5kg 1x9 @ RPE 8-9
- 62.5kg 1x5 @ RPE 7

Bent over row
- 42.5kg 1x12
- 45kg 3x8

DB side raise:
- 10kg 3x12 (laatste set kon netter)

Face pulls:
- p2 + 1kg 2x25
- p3 2x20

Dips:
- BW 1x12
- BW + 5kg 2x12

One arm cable curl:
- p4 1x12
- p4 + 0.5kg 1x12

Hanging knee raise:
- BW 1x20
- BW 1x15

.

[Naruto rulezz]

Deadlift:
- 20kg 1x12
- 40kg 1x10
- 60kg 1x5
- 80kg 1x3
- 100kg 1x1
- 120kg 1x1
- 130kg 1x2 > tegen gripfail aan.

One arm cable side raise:
- p2 1x30
- p2 + 0.5kg 1x25
- p2 + 0.5kg 1x20
- p1 1x12

Chin ups:
- BW + 15kg 3x5
- BW + 20kg 1x5

Incline chest supported DB rev fly:
- 7kg 1x20
- 8kg 2x20
- 9kg 1x20 < met moeite

BB bulgarian split squat:
- 20kg 2x6
- 20kg 1x10

DB overhead extension:
- 8kg 1x15
- 9kg 1x15
- 10kg 1x15

Seated DB h-curl:
- 10kg 1x12
- 10kg 2x8

Plank:
- BW + 30kg 1 minuut

[Naruto rulezz]

Squat:
- 112.5kg 1x2
- 85kg 1x6
- 85kg 1x5

RDL:
- 90kg 1x12
- 100kg 1x8

Paused BP:
- 65kg 1x3
- 70kg 1x3
- 72.5kg 1x3
- 75kg 1x3
- 80kg 1x1

Lat pulldown:
- p6 1x12
- p8 1x12
- p9 1x12
- p10 1x12

Dips:
- BW + 20kg 2x8 < laatste set RPE 9 / 1 RIR
- BW + 20kg 1x5 < RPE 9 / 1 RIR

Seated DB side raise:
- 5kg 1x20
- 6kg 2x20

DB curl:
- 10kg 2x12

Hanging knee raise:
- BW 1x25
- BW 1x15

[Naruto rulezz]

Bulgarian split squat:
- 20kg 2x12
- 22.5kg 1x5 < balans
- 22.5kg 1x7 < balans

Bench press:
- 80kg 1x3 @ RPE 9 / 10
- 63.5kg 2x6 @ RPE 8

Bent over row:
- 45kg 1x12
- 47.5kg 2x8 (laatste set kon iets netter)

DB side raise:
- 7kg 4x12

Face pulls:
- p3 3x25
- p3 + 0.5kg 1x25

Dips:
- BW + 5kg 3x12

BB curl:
- 20kg 1x12
- 25kg 1x10
- 27.5kg 1x8

Hanging knee raise:
- BW 1x25
- BW 1x20

[Naruto rulezz]

Deadlift:
- 20kg 1x12
- 40kg 1x8
- 60kg 1x5
- 80kg 1x3
- 100kg 1x1
- 120kg 1x1
- 132.5kg 2x1

One arm cable side raise:
- p2 + 0.5kg 2x25
- p2 + 0.75kg 1x20
- p1 1x20

Chin ups:
- BW + 15kg 2x5
- BW + 20kg 1x5
- BW + 20kg 1x4

Incline chest supported DB rev. fly:
- 8kg 1x20
- 9kg 2x20
- 10kg 1x20

BSS:
- 20kg 1x6
- 25kg 1x6
- 27.5kg 1x6

DB OH extension:
- 10kg 1x15
- 12kg 1x15
- 14kg 1x12

Seated DB h-curl:
- 10kg 1x12
- 10kg 2x10

Plank: BW + 35kg 1 min.

[Naruto rulezz]

Squat:
- 115kg 1x2 @ RPE 9
- 85kg 1x7
- 85kg 1x6

RDL:
- 100kg 1x10
- 102.5kg 1x6

Paused BP:
- 70kg 2x3
- 75kg 1x3
- 77.5kg 1x2

Lat pulldown:
- p8 1x12
- p9 1x12
- p10 1x12
- p10 1x10

Dips:
- BW + 21.25kg 1x8
- BW + 21.25kg 2x6

Seated DB side raise:
- 6kg 1x20
- 7kg 2x15

DB curl:
- 12kg 2x8

Hanging knee raise:
- BW 1x15 < geen zin meer

[Naruto rulezz]

Bulgarian split squat:
- 20kg 1x12
- 22.5kg 1x12
- 25kg 2x8

Bench press:
- 81kg 1x3 < VPR
- 65kg 1x7
- 65kg 1x6

Bent over row:
- 47.5kg 1x10
- 50kg 3x8

DB side raise:
- 7kg 1x15
- 8kg 2x12
- 9kg 1x12

Face pulls:
- p3 1x25
- p3 + 0.5kg 1x25
- p3 + 1kg 1x25
- p4 1x25

Dips:
- BW + 5kg 2x12
Schouders waren op, derde set overgeslagen

BB curl:
- 25kg 1x10
- 27.5kg 1x10
- 30kg 1x6

[Naruto rulezz]

Deadlift:
- 20kg 1x12
- 60kg 1x6
- 80kg 1x4
- 100kg 1x2
- 120kg 1x1
- 135kg 1x1
- 140kg 1x1'ish (op einde net voordat grond weer aantikte, begaf m'n grip het)

One arm cable side raise:
- p2 + 0.75kg 3x20
- p1 1x25

Chin ups:
- BW + 15kg 1x5
- BW + 17.5kg 1x5
- BW + 20kg 1x5
- BW + 20kg 1x3

Incline chest supported DB rev. fly:
- 10kg 1x20
- 10kg 3x15

BSS:
- 30kg 3x6

DB overhead extension:
- 12kg 1x15
- 14kg 1x12
- 14kg 1x6 > voelde niet fijn aan m'n ellebogen, oefening ligt me gewoon niet.
Komende tijd DB pullovers proberen.

Seated DB h-curl:
- 10kg 1x15
- 12kg 1x10
- 12kg 1x6

Plank:
- BW + 40kg 1 minuut

[Naruto rulezz]

Squat:
- 117.5kg 1x2
- 90kg 2x3 @ RPE 7

RDL:
- 102.5kg 1x10
- 105kg 1x6

Paused BP:
- 70kg 1x3
- 72.5kg 1x2
- 75kg 1x2
- 80kg 1x1

One arm lat pulldown:
- p4 1x10
- p4 2x12
- p5 1x6

Dips:
- BW + 21.25kg 1x10 @ RPE 8
- BW + 21.5kg 1x8 @ RPE 8

Seated DB side raise:
- 4kg 1x20
- 4.5kg 2x20

DB curl:
- 12kg 1x10
- 14kg 1x6

[Naruto rulezz]

BSS:
- 20kg 1x12
- 25kg 1x12
- 30kg 1x10
- 35kg 1x5

Bench press:
- 82kg 2x @ RPE 9 zonder spotter
- 70kg 2x5 @ RPE 8

Pendlay row:
- 50kg 2x10
- 50kg 2x8

DB side raise:
- 8kg 2x12
- 9kg 1x12
- 9kg 1x8

Face pulls:
- p3 + 1kg 2x25
- p4 1x25
- p4 + 1kg 1x25

Dips:
- BW + 5kg 2x12
- BW + 7.5kg 1x10

BB curl:
- 30kg 1x8
- 30kg 2x6

[Naruto rulezz]

Deadlift:
- 20kg 1x12
- 60kg 1x6 (en 3x mixed grip)
- 80kg 1x3 (en 2x mixed grip)
- 100kg 1x (en 1x mixed grip)
- 120kg 1x (en 1x mixed grip)
- 130kg 1x (en 1x mixed grip)
- 140kg 1x mixed grip

One arm cable side raise:
- p2 + 1kg 3x20
- p2 1x15

Chin ups:
- BW + 15kg 1x5
- BW + 20kg 1x5
- BW + 20kg 2x4

Incline chest suppored DB rev fly / row 'ish:
- 10kg 3x15
- 12kg 1x15

BSS:
- 30kg 1x6
- 35kg 1x6
- 40kg 1x4

DB pullover:
- 10kg 1x20
- 12kg 1x20

DB h-curl:
- 10kg 1x15
- 12kg 1x6
- 12kg 1x8

Plank:
- BW + 42.5kg 1 minuut

[Naruto rulezz]

Squat:
- 120kg 1x1
- 92.5kg 2x2 @ RPE 8
(volgende week stukje lager in gewicht gaan om meer volume te draaien)

RDL:
- 102.5kg 1x12
- 105kg 1x8

Paused BP:
- 75kg 4x2

One arm lat pulldown:
- p4 2x12
- p5 1x12
- p5 1x10

Dips:
- BW + 21.25kg 1x11 @ 1 RIR
- BW + 21.25kg 1x8 @ 0 RIR
- BW + 21.25kg 1x6 @ 1 RIR

Seated DB side raise:
- 5kg 3x20

DB curl:
- 12kg 1x12
- 14kg 1x5

[Naruto rulezz]

BSS:
- 30kg 1x12
- 30kg 1x10
- 30kg 1x8
- 30kg 1x6
Balans was ver te zoeken, maar de 12 rep is wel een verbetering.

Bench press:
- 82.5kg 2x @ RPE 9
- 72.5kg 2x4 @ RPE 9

Bent over row:
- 50kg 1x10
- 50kg 1x12
- 52.5kg 1x8
- 52.5kg 1x6

Seated DB side raise:
- 6kg 2x20
- 6kg 1x15
- 6kg 1x12

Face pulls:
- p4 + 1kg 2x25
- p5 2x15

Dips:
- BW + 6.25kg 2x12
- BW + 7.5kg 1x12

BB curl:
- 30kg 1x6
- 32.5kg 1x6
- 32.5kg 1x5