Naruto's log

[Naruto rulezz]

Training A
Squat:
- 90kg 5x
- 76kg 6x
- 76kg 4x
- 76kg 1x

Military press:
- 45kg 4x3
Paired met
Weighted neutral grip chin ups:
- BW + 6kg 6x, 6x, 6x, 4x

Wide grip BB shrugs:
- 62.5kg 30x
- 72.5kg 30x
- 82.5kg 20x

Unilateral leg curl:
- 13.5kg 3x15

Weighted accommodating dips:
- BW + 22.5kg + light band 2x @ RPE 4
- BW + 25kg + light band 2x @ RPE 5

One legged calf raise:
- BW + 5kg 3x15, 1x10
Superset met tibia raise 4x25

[Naruto rulezz]

Training B
Conventional DL:
- 80kg 4x
- 100kg 4x
- 110kg 4x
- 120kg 2x

Incline BP:
- 67.5kg 3x2 @ RPE 7/7/8

Pull ups:
- BW + 10kg 4x4
Paired met
DB side raise: 8.25kg 4x15

Zercher squat:
- 40kg 2x4

Spider hammer curl:
- 8kg 20x
- 8kg 2x18
Superset met
Two arm OH tricep extension:
- 10kg 25x
- 12kg 20x

Hanging knee raise 40x

[Naruto rulezz]

Training C

Weighted dips:
- BW + 52.5kg 2x @ RPE 9.5
- BW + 52.5kg 2x1 @ RPE 9.5/9

One arm DB row:
- 18kg 20x
- 18kg 18x
- 18kg 2x15

BSS:
- BW + 10kg 3x8

DB side raise:
- 8kg 4x20

Glute/hyperextension:
- BW + 26kg 3x20
Superset met
Lying DB reverse fly:
- 16kg 2x15
- 16kg 1x18
- 18kg 1x10 (bonus)

BB seated calf raise:
- 90kg 4x25
Superset met seated tibia raise 4x25 met 6kg

[Naruto rulezz]

Training A

Squat:
- 100kg 1x
- 76kg 6x, 6x, 3x

Military press:
- 45kg 3x4, 1x3
Paired met
Weighted neutral grip chin ups 2 sec hold:
- BW + 7kg 3x6, 1x4

Wide grip BB shrugs:
- 65kg 25x
- 75kg 25x
- 85kg 15x

Unilateral leg curl:
- 13.75kg 3x15

Weighted accommodating dips:
- BW + 25kg + lichtgroen en lichtrood 2x2 @ RPE 6

One legged calf raise:
- BW + 5kg 2x15
- BW + 5kg 2x12

Tibia raise: 8kg 4x25

[Naruto rulezz]

Training B

Conventional DL:
- 80kg 6x
- 100kg 6x
- 110kg 6x
- 120kg 3x

Incline BP:
- 45kg 3x8 @ RPE 4/4.5/5
(deload)

Pull ups:
- BW + 11kg 4x2
Paired met
DB side raise: 8.5kg 4x15

Zercher squat:
- 40kg 2x6

Spider hammer curl:
- 8kg 12x
- 10kg 12x
- 10kg 10x
Superset met
Two arm OH extension:
- 12kg 25x
- 14kg 20x

Hanging knee raises: 45x

[Naruto rulezz]

Training C

Weighted dips:
- BW + 53,5kg 3x1
- BW + 54kg 1x1

One arm DB row:
- 20kg 2x12
- 25kg 2x10

BSS:
- BW + 10kg 3x10

DB side raise:
- 10kg 4x12

Glute/hyperextension:
- BW + 27.5kg 2x15
- BW + 30kg 1x15
Superset met
Lying DB reverse fly:
- 16kg 2x16
- 16kg 1x10

BB seated calf raise:
- 92.5kg 2x20
Superset met seated tibia raise 2x25 met 8kg

[Naruto rulezz]

Training A
Military press:
- 47.5kg 4x3
Paired met
Weighted neutrl grip chin ups 2 sec hold:
- BW + 8kg 2x6
- BW + 8kg 2x4

BSS: (DB in 1 hand)
- 16kg 12x
- 18kg 12x
- 20kg 12x

Wide grip banded BB shrugs:
- 65kg + groene band 15x
- 75kg + groene band 15x
- 85kg + groene band 10x

Unilateral leg curl:
- 15kg 15x
- 15kg 12x
- 15kg 8x (linker knie heeeeeel lichtelijk gevoelig)

Weighted accommodating dips:
- BW + 26kg + groen + lichtrood 3x, 2x
Tibia raise: 8kg 4x25

One legged calf raise:
- BW + 6kg 4x12

[Naruto rulezz]

Training B

Conventional deadlift
- 82.5kg 4x
- 102.5kg 4x
- 112.5kg 2x
- 122.5kg 1x

Incline BP:
- 45kg 3x10 @ RPE 6/6.5/7

Pull ups:
- BW + 11.25kg 4x2
Paired met
DB side raise:
- 8.5kg 4x20

Zercher squat:
- 45kg 2x1

Spider hammer curl:
- 8kg 20x
- 10kg 2x15
Superset met
Two arm OH triceps extension:
- 14kg 25x, 20x

Hanging knee raises 50x

[Naruto rulezz]

Training C

Weighted dips:
- BW 6x
- BW + 10kg 4x
- BW + 20kg 2x
- BW + 30kg 1x
- BW + 40kg 1x
- BW + 50kg 1x
- BW + 61.25kg 1x < PR!! @ 71.6kg (laatste PR was in december BW + 60kg 1x @ 64.3kg)

One arm DB Row:
- 27.5kg 1x12 L en R
- 27.5kg 2x8 L en R
- 30kg 1x8 L en R

BSS:
- BW + 10kg 2x12 L en R
- BW + 10kg 1x10 L en R

DB side raise:
- 10.25kg 12x, 10x, 8x, 8x

Glute/hyper extension:
- BW + 30kg 3x10
Superset met
Lying DB reverse fly:
- 10kg 3x20

BB seated calf raise:
- 92.5kg 3x20
Superset met seated tibia raise 8kg 3x25

[Naruto rulezz]

Training A

Military press:
- 47.5kg 4x
- 47.5kg 3x3
Paired met
Weighted neutral grip chin ups:
- BW + 10kg 4x4 (1 sec hold)

Deficit BSS:
- 20kg 8x
- 20kg 2x6 (zelfgemaakte DB)

Wide grip banded BB shrugs:
- 75kg + groen 12x
- 80kg + groen 2x12

Unilateral leg curl:
- 15kg 2x15 (2de set RPE 10)
- 15kg 10x

Banded CG DB BP:
- 14kg + blauw 16x, 13x @ RPE 8

Standing calf raise: 2 sec hold en stretch
- BW + 20kg 4x15
Tibia raise: 10kg 4x25

[Naruto rulezz]

Training B

Deadlifts gingen kut dus niet benoems waardig

Incline BP:
- 46kg 2x10, 1x12 @ RPE 6,6,7.5

Pull ups:
- BW + 11.5kg 4x2
Paired met DB side raise 9kg 4x15

Zercher squat:
- 20kg 10x
- 30kg 4x
- 40kg 2x
- 45kg 2x
- 50kg 1x

DB hammer curl:
- 10.5kg 3x12
Superset met
Two arm OH triceps extension:
- 14kg 25x
- 16kg 12x

RKC Plank: 2x 30 seconden

[Naruto rulezz]

Training C
Weighted dips:
- BW + 27.5kg 3x6
- BW + 27.5kg 1x10

One arm DB row:
- 30kg 8x
- 32.5kg 6x
- 35kg 6x
- 40kg 4x

BSS:
- BW + 12kg 3x8

DB side raise:
- 10.5kg 2x12
- 10.5kg 2x10

Glute bridge superset face pulls 4x25 (face pulls met rood en groen)

Seated calf raise:
- 100kg 3x15 superset met seated tibia raise 8kg 3x30

[Naruto rulezz]

Training A
Push press:
- 50kg 3x @ RPE 7.5
- 55k 2x @ RPE 9
- 60kg 2x1 @ RPE 9.5 / 10
Paired met
Weighted neutral grip chin ups:
- BW + 11kg 4x4

Deficit BSS:
- 12kg 3x6

Wide grip banded bb shrug:
- 80kg + groene band 3x15

Unilateral leg curl:
- 15.5kg 15x, 10x, 6x

Banded CG'ish DB BP:
- 14kg + blauw 20x, 10x

Standing calf raise:
- BW + 22.5kg 15x
- BW + 25kg 3x15
Tibia raise: 10kg 4x25

[Naruto rulezz]

Training B
Zercher squat:
- 45kg 2x5
- 45kg 1x3

Incline BP:
- 47.5kg 12x, 6x, 8x @ RPE 7.5/4/6

Pull ups:
- BW + 12.5kg 4x2
Superset met DB side raise 9kg 4x16

RDL:
- 40kg 3x12

DB h-curl:
- 12kg 12x
- 14kg 2x8
Superset met
Two arm OH triceps extension:
- 14kg 25x
- 16kg 15x

RKC plank: 2x45 seconden

[Naruto rulezz]

Training C

Weighted dips:
- BW + 30kg 3x6
- BW + 30kg 1x8

One arm DB row:
- 40kg 4x4 L en R

BSS:
- BW + 12kg 3x10 L en R

DB side raise:
- 12kg 3x8
- 12kg 2x6

Lying DB reverse fly:
- 10kg 1x20
- 10kg 2x25

BB seated calf raise:
- 102.5kg 3x15 (2 sec hold)
Superset met seated tibia raises 3x30 met 8kg