Naruto's log

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

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

[niet_hier]

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

Goed zo. Verbetering sinds 4 weken geleden.

[Naruto rulezz]

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

[Naruto rulezz]

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

[Naruto rulezz]

Deadlift:
- 140kg 3x1
- 120kg 1x1
Lichte deload

One arm standing arnold press:
- 16kg 1x10
- 16kg 2x6
- 16kg 1x8 (wat langer rust)

Lying leg curl:
- 32kg 1x12
- 32kg 1x10
- 32kg 1x6
- 23kg 1x10

Reverse pec dec:
- 32kg 1x25
- 39kg 1x16
- 39kg 1x12
- 45kg 1x8

Pull ups:
- BW 2x4
- BW + 7.5kg 1x4
- BW + 7.5kg 1x3
- BW + 5kg 1x4

[Naruto rulezz]

Squat:
- 105kg 2x1
- 90kg 2x1

Paused bench press:
- 70kg 2x1
- 75kg 2x1

Hammer grip chin ups:
- BW + 5kg 1x8
- BW + 7.5kg 2x6
- BW + 7.5kg 1x5

Hip extension:
- BW + 7.5kg 4x25

DB side raise:
- 4kg 1x15
- 6kg 1x12
- 8kg 1x12
- 9kg 1x12
- 10kg 1x8
- 12kg 1x6

In. DB. BP: (deload)
- 12kg 1x15
- 14kg 1x15

DB curl:
- 8kg 1x15
- 9kg 1x10
Paired met
DB one arm OH extension:
- 8kg 1x9
- 8kg 1x8

[Naruto rulezz]

Paused bench press:
- 80kg 1x1
- 85kg 1x1
- 65kg 2x3

Squat:
- 90kg 3x1

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

DB butterfly raise:
- 9kg 3x10

Face pulls:
- 20.3kg 2x15

Dips:
- BW 10x
- BW + 10kg 1x6
- BW + 20kg 1x4
- BW + 30kg 1x4
- BW + 40kg 1x3
- BW + 52.5kg 1x0
- BW + 10kg 1x12

EZ-bar curl:
- 10kg 1x15
- 15kg 1x12
- 20kg 1x8

[Naruto rulezz]

Training van woensdag

Deadlift:
- 140kg 1x1
- 150kg 1x1
- 165kg 1x0

One arm standing arnold press:
- 16kg 6x
- 18kg 1x4
- 18kg 1x6
- 20kg 1x3

Pull ups:
- BW 1x6
- BW + 2.5kg 1x6
- BW + 2.5kg 1x5
- BW + 2.5kg 2x4

Lying leg curl:
- 23kg 1x12
- 27kg 1x12
- 28kg 1x12

Reverse pec dec:
- 32kg 1x25
- 39kg 1x20
- 45kg 1x10
- 32kg 1x8




Training van vandaag
Squat:
- 100kg 1x1
- 90kg 2x2
- 80kg 1x3

Hammer grip chin ups:
- BW 1x8
- BW + 7.5kg 1x8
- BW + 7.5kg 1x7
- BW + 7.5kg 1x6
- BW + 7.5kg 1x5

Paused BP:
- 70kg 1x1
- 75kg 1x1
- 50kg 1x15

Hip extension:
- BW 15x
- BW + 5kg 1x15
- BW + 10kg 1x15
- BW + 15kg 1x15

DB side raise:
- 8kg 2x12
- 9kg 1x12
- 12kg 1x10

In. DB. BP:
- 20kg 2x10

DB curl:
- 9kg 1x12
- 10kg 1x8
Paired met
DB one arm OH extension:
- 9kg 2x6
(per arm)

[Naruto rulezz]

Squat:
- 100kg 1x1
- 90kg 1x1
- 90kg 1x2

Paused 1 sec paused BP:
- 75kg 1x1
- 60kg 2x2

Wide grip cable row:
- 39kg 1x15
- 45kg 1x15
- 52kg 1x8
Pull ups 2x4

DB butterfly raise:
- 9kg 2x12
- 10kg 1x8

Face pulls:
- 20.3kg 1x20
- 23kg 1x15

Dips:
- BW 10x
- BW + 10kg 1x6
- BW + 20kg 1x4
- BW + 30kg 1x4
- BW + 12.5kg 1x12

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

[Naruto rulezz]

Laatste training voor de meet van zaterdag

Deadlift:
- 140kg 1x1 > opener
- 100kg 2x2

One arm standing arnold press:
- 16kg 1x8
- 18kg 1x8
- 20kg 1x2
- 14kg 1x8

Pull ups:
- BW 1x8
- BW + 2.5kg 2x6
- BW + 2.5kg 2x5

Lying leg curl:
- 28kg 2x12
- 32kg 1x6

Reverse pec dec
- 39kg 1x20
- 39kg 1x15
- 39kg 1x12
Paired met
Pec dec
- 39kg 2x15
- 39kg 1x12

Leg extension:
- 11kg 1x25
- 13.3kg 1x25

[niet_hier]

Laatste training voor de meet van zaterdag

Veel succes, en ook veel plezier gewenst.