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  • Training C

    Deficit wide grip deadlift:
    - 110kg 3x4

    Paused bench press (1 sec paused):
    - 62.5kg 10x, 5x, 5x

    Chin ups:
    - BW + 15kg 6x3

    BSS:
    - BW 2x15

    DB side raise:
    - 8.5kg 3x15
    superset met
    Y-raise 8kg 3x12

    KAATSU DB curl:
    - 6.25kg 2x25
    superset met
    Cable pushdown;
    - 21kg 15x, 12x

    Comment


    • Training A

      Weighted dips:
      - BW + 52.5kg 3x
      - BW + 42.5kg 4x
      - BW + 32.5kg 6x
      Paired met
      Weighted pull ups:
      - BW + 1.25kg 10x, 10x, 7x, 7x, 7x

      Tempo one legged standing calf raise:
      - BW + 5kg 3x10
      (2 sec hold en stretch)
      Superset met
      Face pulls / rear delt shoulder pull:
      - 32.5kg 3x15

      DB h-curl:
      - 8kg 2x25
      superset met
      Banded pushdown:
      - groen + rood 25x, 22x

      Lying leg curl: BW 3x30

      Comment


      • Training B

        RDL:
        - 132.5kg 2x
        - 105kg 10x

        Overhead press:
        - 45kg 6x, 6x, 5x
        Paired met
        Weighted neutral grip chin ups:
        - BW + 35kg 1x
        - BW + 25kg 4x
        - BW +15kg 8x

        Heel elevated squat:
        - BW 3x15

        DB side raise:
        - 4kg 3x15

        DB rolling triceps extension:
        - 14kg 6x
        superset met
        Tempo incline DB curl:
        - 8kg 9x

        Comment


        • Training C

          Deficit wide grip deadlift:
          - 120kg 3x1

          Bench press:
          - 77.5kg 3x4

          Weighted chin ups:
          - BW + 15kg 5x4, 1x5

          Bulgarian split squat:
          - BW 3x15

          DB side raise:
          - 8.75kg 3x15
          superset met
          Y-raise: 8kg 3x15

          DB curl:
          - 8kg 2x20
          superset met
          Cable pushdown:
          - 21kg 12x, 10x

          Comment


          • Training A

            Weighted dips:
            - BW + 55kg 1x
            - BW + 45kg 3x
            - BW + 35kg 4x
            Paired met
            Weighted pull ups:
            - BW + 1.25kg 10x, 10x, 7x, 7x, 7x

            One legged calf raise:
            - BW + 5kg 3x12
            superset met
            Face pulls / shoulder pulls:
            - 35kg 3x12

            DB h-curl:
            - 8.25kg 2x25
            superset met
            Band pushdowns:
            - groen + rood 2x25

            Lying BW leg curl 2x50

            Comment


            • Training B
              RDL:
              - 120kg 2x6

              Push press:
              - 45kg 8x
              - 45kg 2x6
              Paired met
              Weighted neutral grip chin ups:
              - BW + 35kg 2x
              - BW + 25kg 5x
              - BW + 15kg 8x

              Triset:
              Heel elevated squat:
              - BW 3x20
              DB pullover:
              - 8kg 3x20
              DB side raise:
              - 4kg 3x20

              DB rolling triceps extension:
              - 14kg 6x
              superset met
              Tempo incline DB curl:
              - 8kg 8x, 6x

              Comment


              • Training C
                Deficit wide grip deadlift:
                - 130kg 3x1
                Laatste set was semi-wide.

                Bench press:
                - 82.5kg 3x
                - 70kg 6x, 4x

                Chin ups:
                - BW + 15kg 3x6
                - BW + 15kg 4x
                - BW + 15kg 4x3 'light' back off sets

                Bulgarian split squat:
                - BW 3x20

                Triset:
                DB shoulder press
                DB side raise
                DB Y-raise
                --------------------------
                4kg 2x20

                DB curl:
                - 8kg 22x, 21x
                superset met
                Cable pushdown:
                - 21kg 13x, 10x

                Comment


                • Training A

                  Weighted dips:
                  - BW + 56kg 1x
                  - BW + 46kg 3x
                  - BW + 36kg 6x
                  Paired met
                  Weighted pull ups:
                  - BW + 2.5kg 8x, 8x, 6x, 6x, 6x

                  One legged standing calf raise;
                  - BW + 10kg 3x12
                  superset met
                  Face pulls / shoulder pulls:
                  - 35kg 3x13

                  DB h-curl:
                  - 8.75kg 25x, 15x
                  superset met
                  Banded pushdown:
                  - blauw 20x, 15x

                  Lying leg curl: BW 1x100

                  Comment


                  • Training B

                    RDL:
                    - 120kg 8x
                    - 120kg 6x

                    Push press:
                    - 47.5kg 3x5
                    Paired met
                    Weighted neutral grip chin ups:
                    - BW + 36kg 1x
                    - BW + 26kg 3x
                    - BW + 16kg 8x

                    Triset:
                    Heel elevated squat:
                    - BW 3x25
                    DB pullover:
                    - 10kg 20x, 2x25
                    DB side raise:
                    - 6kg 20x, 2x25

                    Tempo incline DB curl:
                    - 8kg 8x, 6x
                    3 sec stretch, 1 sec concentrisch, 1 sec hold, 3 sec excentrisch).

                    Comment


                    • Training C

                      Deficit semi wide grip deadlift:
                      - 140kg 1x @ RPE 8.5 (met straps)
                      - 112.5kg 2x (80% van topset)
                      - 100kg 6x (70% van topset)

                      Bench press:
                      - 65kg 10x
                      - 65kg 2x8

                      Chin ups:
                      - BW + 25kg 3x3

                      BSS:
                      - BW + 4kg 3x20

                      Triset:
                      DB shoulder press:
                      - 4.5kg 2x20
                      DB side raise:
                      - 4.5kg 20x
                      - 4.5kg 15x
                      Y-raise:
                      - 4.5kg 20x
                      - 4.5kg 15x

                      DB curl:
                      - 10kg 2x12
                      superset met
                      Cable pushdown:
                      - 22.5kg 10x, 8x

                      Comment


                      • Training A

                        Weighted dips:
                        - BW + 57.5kg 1x
                        - BW + 50kg 3x
                        - BW + 40kg 5x
                        Paired met
                        Weighted pull ups:
                        - BW + 3.75kg 5x6

                        One legged standing calf raise:
                        - BW + 10kg 3x15
                        superset met
                        Face pulls / rear delt shoulder pull:
                        - 35kg 15x, 13x, 13x

                        DB h-curl:
                        - 9kg 20x, 15x
                        superset met
                        Band pushdown:
                        - blauw 25x, 20x

                        Comment


                        • Training B

                          RDL:
                          - 122.5kg 6x
                          - 100kg 12x
                          - 100kg 8x

                          Push press:
                          - 50kg 2x3
                          - 50kg 1x5
                          Paired met
                          Weighted neutral grip chin ups:
                          - BW + 37.5kg 1x
                          - BW + 27.5kg 2x
                          - BW + 17.5kg 4x

                          Triset:
                          Heel elevated squat:
                          - +1.25kg 3x15
                          DB pullover:
                          - 12kg 3x15
                          DB side raise:
                          - 6kg 3x15

                          Incline DB curl:
                          - 8kg 15x
                          - 8kg 12x

                          Comment


                          • Training C

                            Deficit deadlift:
                            - 140kg 2x (straps)
                            - 112.5kg 3x (straps)
                            - 102.5kg 6x

                            Bench press:
                            - 80kg 4x
                            - 80kg 3x
                            - 80kg 2x

                            Chin ups:
                            - BW + 25kg 4x3

                            BSS:
                            - BW + 6kg 3x10

                            Triset: rsrest-pause stijl if needed
                            DB shoulder press
                            - 4.75kg 2x20
                            DB side raise:
                            - 4.75kg 2x20
                            Y-raise:
                            - 4.75kg 2x20

                            DB curl:
                            - 10kg 2x13
                            superset met
                            Rope pushdown:
                            - 10kg 20x, 15x

                            Comment


                            • Training A

                              Weighted dips:
                              - BW + 60kg 0x
                              - BW + 45kg 2x (deload)
                              - BW + 30kg 3x (deload)
                              Paired met
                              Weighted pull ups:
                              - BW + 5kg 5x6

                              One legged standing calf raise:
                              - BW + 15kg 3x12
                              superset met
                              Rear delt shoulder pull:
                              - 40kg 3x8

                              DB h-curl:
                              - 10kg 2x15
                              superset met
                              Banded pushdown:
                              - blauw 25x
                              - blauw + licht rood 10x

                              Standing banded one legged leg extension:
                              - Blauw 2x25

                              Comment


                              • Training B

                                RDL:
                                - 122.5kg 6x
                                - 102.5kg 12x, 8x

                                Push press:
                                - 52.5kg 3x3
                                Paired met
                                Weighted neutral grip chin ups:
                                - BW + 25kg 3x
                                - BW + 15kg 5x
                                - BW + 10kg 6x

                                Triset:
                                Heel elevated squat: BW + 2.5kg 3x15
                                DB pullover: 14kg 3x15
                                DB side raise: 7kg 3x15

                                Incline DB curl:
                                - 9kg 12x, 10x

                                Comment

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