Naruto's log

[Naruto rulezz]

Laatste training in de Basic-Fit

Deadlift:
- 135kg 10x1
Vanaf set 5 met straps ivm grip, was dikkere stang dan gewoonlijk.

Military press:
- 50kg 3x3
- 50kg 2x2

Chin ups:
Was dip riem vergeten, dus met bodyweigth 6 sets gedaan, om en om set neutral grip chin ups en pull ups: BW: 8x,4x, 6x,3x,4x,3x

BSS:
- BW + 9kg 2x12

One arm cable side raise:
- 4.5kg 1x15
- 6.8kg 2x12
- 4.5kg 1x12

Calf raise machine:
- 30.4kg 1x12
- 40.4kg 1x?? (<5 RIR)
- 45.4kg 1x?? (<5 RIR)
- 50,4kg 1x?? (3 RIR)
- 55.4kg 1x?? (3 RIR)
- 57.9kg 1x?? (2 RIR)

[Naruto rulezz]

Squat:
- 101kg 1x2
- 102.5kg 1x2
- 95kg 1x2
- 97.5kg 1x2

Glute bridge:
- BW + 10kg 4x15

In CG BP:
- 53.5kg 3x8
- 53.5kg 1x4

V-bar lat pulldown:
- p9 1x12
- p9 + 0.5kg 1x12
- p10 1x12
- p10 + 0.25kg 1x12

one arm cable side raise:
- p5 2x8
- p4 1x12
- p3 1x20

Weighted push ups:
- BW + 36kg 2x8
- BW + 37.5kg 1x6

One arm cable curl:
- p3 + 0.5kg 1x12
- p3 + 0.75kg 1x12
- p3 + 1kg 1x8

[Naruto rulezz]

Squat:
- 80kg 4x8

Bench press:
- 80kg 1x3
- 80kg 4x2
- 80kg 1x3

One arm DB row:
- 25kg 3x10
- 27.5kg 1x10

DB butterfly raise:
- 6kg 2x15
- 6kg 1x8

Face pulls:
- p8 3x15
- p8 1x12

Dips:
- BW 3x8

DB curl:
- 10kg 2x12

[Naruto rulezz]

Deadlift:
- 140kg 9x1
- 145kg 1x1

Military press:
- 50kg 1x3
- 50kg 4x2

Chin ups:
- BW + 7.5kg 1x6
- BW 1x6
- BW 2x4

BSS:
- BW + 10kg 2x8

One arm cable side raise:
- p3 + 1kg 4x15

Dip belt calf raise:
- BW 1x12
- BW + 60kg 1x10
- BW + 60kg 1x10 +-

[Naruto rulezz]

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

Glute bridge:
- BW + 15kg 4x12

In CG BP:
- 55kg 4x6

V-bar lat pulldown:
- p10 + 0.5kg 3x12
- p10 + 0.75kg 1x12

One arm cable side raise:
- p4 4x12

Weighted push ups:
- BW + 37.5kg 2x4
- BW + 37.5kg 1x10

One arm cable curl:
- p3 + 1kg 1x12
- p4 2x8

[Naruto rulezz]

Squat:
- 82.5kg 4x6

Bench press:
- 81kg 1x3
- 81kg 4x2
- 81kg 1x3

One arm DB row:
- 27.5kg 4x10

DB butterfly raise:
- 4kg 3x20

Face pulls:
- p8 + 0.5kg 4x12

Dips:
- BW + 5kg 3x8

DB curl:
- 10.25kg 2x12

[Naruto rulezz]

Deadlift:
- 145kg 5x1

Military press:
- 45kg 4x3

Pull ups:
- BW 5x6

BSS:
- BW + 10kg 2x10

One arm cable side raise:
- p4 1x15
- p4 3x12

One legged calf raise 2x12 BW

[Naruto rulezz]

Squat:
- 101kg 2x2
- 101kg 2x1
- 90kg 1x1
- 60kg 1x3

Glute bridge:
- BW + 15kg 4x15

In CG BP:
- 55kg 2x8
- 55kg 1x6
- 55kg 1x8

V-bar lat pulldown:
- p10 + 1kg 2x12
- p11 1x12
- p11 1x10

One arm cable side raise:
- p4 + 0.25kg 4x12

Weighted push ups:
- BW + 40kg 2x4
- BW + 40kg 1x6

One armcable curl: - overgeslagen (had geen zin meer / moe)

[Naruto rulezz]

Squat:
- 70kg 1x6
- 75kg 3x6

Bench press:
- 81.5kg 6x2

One arm DB row:
- 28kg 2x10
- 30kg 2x10

DB buttefly raise:
- 4kg 2x25

Face pulls:
- p8 + 0.5kg 4x15

Dips:
- BW + 7.5kg 3x8

DB curl:
- 10.5kg 2x12

[Naruto rulezz]

Deadlift:
- 140kg 1x1
- 105kg 2x5

Military press:
- 46kg 4x3
- 46kg 1x4

Paired met

Pull ups:
- BW 1x7
- BW 4x6

Bulgarian split squat:
- BW + 10kg 2x12

One arm cable side raise:
- p4 2x15
- p4 2x12

Dip belt calf raise:
- BW 1x10
- BW + 65kg 1x12
- BW + 70kg 1x8
2 sec hold, 3 sec stretch

[Naruto rulezz]

Squat:
- 85kg 6x3

Glute bridge:
- BW + 20kg 4x15

In. CG. BP:
- 55kg 1x10
- 55kg 1x9
- 55kg 1x8
- 55kg 1x6

V-ba lat pulldown:
- p11 3x12
- p11 + 0.25kg 1x12

One arm cable side raise:
- p4 + 0.5kg 4x12

DB hammer curl:
- 10kg 1x15
- 10kg 1x12
- 10kg 1x10

Deficit push ups:
- BW 2x20



Farmer walk:
40kg en 50kg per kant voor ?? meter

[Naruto rulezz]

Squat:
- 75kg 4x8

Bench press:
- 82.5kg 3x1
- 82.5kg 2x2
- 82.5kg 1x1
Was meer mentaal kwestie van dit gewicht aandurven. Zonder spotter!

One arm DB row:
- 30kg 4x10

DB butterfly raise:
- 4kg 2x30

Face pulls:
- p8 + 0.75kg 2x15
- p8 + 0.75kg 1x12

Dips:
- BW + 8.75kg 3x8

DB curl:
- 11kg 1x12
- 11kg 1x10

[Naruto rulezz]

Training van woensdag:
Deadlift:
- 140.5kg 1x1
- 106kg 2x5

Military press:
- 46.5kg 5x3

Paired met

Pull ups:
- BW 7x5

BSS:
- BW + 14kg 2x6

One arm cable side raise:
- p4 + 0.25kg 3x15
- p4 + 0.25kg 1x12

Dip belt one legged calf raise:
- BW 1x10
- + 40kg 1x6
- + 20kg 1x8
2 sec hold, 3 sec stretch

DB f-walk:
- 25kg per kant 1 min
DB hold:
- 30kg 45 sec





Training van vandaag:
Squat:
- 90kg 6x3

Hip thrust:
- BW 1x15
- 20kg 1x15
- 25kg 1x15
- 30kg 1x15

In CG BP:
- 60kg 3x4
- 60kg 1x5

V-bar lat pulldown:
- p11 + 0.5kg 2x12
- p11 + 0.5kg 2x10

One arm cable side raise:
- p4 + 0.75kg 3x12
- p4 + 1kg 1x12

Deficit push ups:
- BW 1x25
- BW 1x20

DB hammer curl:
- 10kg 2x15
- 10kg 1x10

[Naruto rulezz]

Squat:
- 67.5kg 3x6
- 77.5kg 1x8
Pas na derde set had ik door dat er 10kg te weinig op zat =/. Vond al zo gemakkelijk / goed gaan.

Bench press:
- 82.5kg 6x2

One arm DB row:
- 32.5kg 4x6

DB butterfly raise:
- 4.25kg 2x15

Face pulls:
- p6 1x20
- p6 3x15

Dips:
- BW + 10kg 2x6
- BW + 10kg 1x8

DB curl:
- 12kg 2x8

[niet_hier]

Pas na derde set had ik door dat er 10kg te weinig op zat =/. Vond al zo gemakkelijk / goed gaan.

Haha! Dat is er een van de categorie "Fautje, bedankt!"