Naruto's log

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  • Training A

    Weighted dips:
    - BW + 40kg 2x
    - BW + 30kg 7x
    - BW 12x
    Paired met
    Weighted neutral grip chin ups:
    - BW + 15kg 4x
    - BW + 10kg 5x
    - BW 8x

    3 sec paused one legged standing calf raise;
    - BW + 25kg 2x12
    superset met
    Rear delt chest supported DB row:
    - 18kg 3x12

    DB h-curl:
    - 14kg 10x
    - 14kg 2x8
    superset met
    OH DB triceps extension:
    - 20kg 2x12
    - 20kg 1x6

    One legged leg extension:
    - 15kg 15x, 8x

    Comment


    • Training B

      Paused romanian deadlift:
      - 110kg 6x, 4x, 4x

      Incline bench press:
      - 70kg 5x, 3x, 2x
      Paired met
      Wide grip lat pulldown:
      - 37.5kg 3x12

      Squat:
      - 40kg 3x12

      Incline DB chest fly:
      - 12kg 13x, 12x, 12x

      Standing calf raise:
      - BW + 25kg 30x, 30x, 25x
      superset met
      DB side raise:
      - 12.25kg 3x15, 1x12

      Dip 'hanging' knee raise:
      -BW 15x, 15x, 12x

      Comment


      • Training C

        Deficit deadlift:
        - 130kg 5x1

        Bench press:
        - 85kg 1x
        - 75kg 2x5

        Chin ups:
        - BW + 26kg 2x2, 3x1

        Bulgarian split squats:
        - BW + 16kg 4x4

        One arm arnold DB shoulder press:
        - 20kg 5x
        - 14kg 10x
        superset met
        Rope upright row:
        - 20kg 10x
        -Leaning away side raise 4kg 10x

        Incline DB curl:
        - 12kg 6x, 4x
        superset met
        One arm OH triceps extension:
        - 12kg 5x, 4x

        Comment


        • Training A

          Weighted dips:
          - BW + 50kg 2x1
          - BW 1x10
          Paired met
          Weighted neutral grip chin ups:
          - BW + 17.5kg 2x
          - BW + 15kg 5x
          - BW 8x

          Paused one legged standing calf raise:
          - BW + 25kg 2x13
          superset met
          Rear delt chest supported DB row:
          - 20kg 2x15, 1x12

          DB h-curl:
          - 16kg 5x, 5x, 4x
          superset met
          OH DB triceps extension:
          - 20kg 12x, 10x, 7x

          One legged leg extension:
          - 10kg 2x10
          (deload i.v.m. redelijke spierpijn in bovenbenen)
          Last edited by Naruto rulezz; 19-09-2022, 16:03.

          Comment


          • Training B

            Paused RDL:
            - 115kg 3x3

            Incline BP:
            - 70kg 6x
            - 70kg 2x4
            Paired met
            Wide grip lat pulldown:
            - 40kg 2x12
            - 40kg 1x9

            Squat:
            - 50kg 3x12

            Banded incline DB BP:
            - 8kg 2x10 met 25kg weerstandsband

            Standing calf raise:
            - + 25kg 3x35
            superset met
            DB side raise:
            - 12.5kg 3x15

            Dip 'hanging' leg raise:
            - BW 3x16

            Comment


            • Training C

              Deficit deadlift:
              - 130kg 3x
              - 130kg 4x2

              Bench press:
              - 77.5kg 6x
              - 77.5kg 2x3

              Weighted chin ups:
              - BW + 27.5kg 5x1

              Bulgarian split squats:
              - BW + 16kg 4x5

              One arm DB arnold shoulder press:
              - 20kg 5x
              - 16kg 10x
              superset met
              Leaning away side raise:
              - 4kg 3x12

              One arm cable curl:
              - 5kg 2x15
              - 5kg 1x11
              superset met
              One arm OH triceps extension:
              - 12kg 6x
              - 12kg 5x

              Comment


              • Training A
                Weighted dips:
                - BW + 40kg 4x
                - BW + 40kg 2x
                - BW 15x
                Paired met
                Weighted neutral grip chin ups:
                - BW + 17.5kg 4x
                - BW + 15kg 4x
                - BW + 0.25kg 8x

                3 sec paused one legged calf raise:
                - BW + 26kg 2x10
                superset met
                Straigth arm lat pulldown:
                - 10kg 20x
                - 15kg 20x
                - 20kg 20x
                (vinden van uitdagend gewicht)

                DB h-curl:
                - 14kg 15x > 4x > 4x > 4x > 3x
                (myset)
                superset met
                OH DB triceps extension:
                - 20kg 13x, 8x

                One legged leg extension:
                - 17.5kg 10x, 8x

                Kneeling side plank:
                - BW 2x 30 seconden

                Comment


                • Training B

                  Paused RDL:
                  - 120kg 3x3

                  Incline BP:
                  - 70kg 6x, 4x, 4x
                  Paired met
                  Wide grip lat pulldown:
                  - 42.5kg 9x, 8x, 8x

                  Squat;
                  - 60kg 12x, 8x, 8x

                  Banded incline DB BP:
                  - 8kg 15x, 12x (en zwaarste weerstandsband)

                  Standing calf raise:
                  - BW + 27.5kg 3x30
                  superset met
                  Lu side raise:
                  - 6kg 3x12

                  Dip 'hanging' leg raise:
                  - BW 3x20

                  Comment


                  • Training C

                    Deficit deadlift:
                    - 135kg 3x1
                    (uitbouwen naar 5x1 , vervolgens 5x2-3).

                    Bench press:
                    - 82.5kg 4x1
                    - 82.5kg 1x3

                    Chin ups:
                    - BW + 28.5kg 5x1

                    BSS:
                    - BW + 18kg 4x2
                    (uitbouwen naar 4x5)

                    One arm DB neutral grip shoulder press:
                    - 12kg 12x, 8x
                    superset met
                    DB side raise:
                    - 4.25kg 3x15

                    One arm cable curl:
                    - 5.25kg 15x, 12x, 9x
                    superset met
                    One arm OH triceps extension:
                    - 12kg 5x
                    - 10kg 8x

                    Comment


                    • Training A

                      Weighted dips:
                      - BW + 40kg 5x, 3x
                      - BW + 1.25kg 10x
                      Paired met
                      Weighted neutral grip chin ups:
                      - BW + 16kg 5x, 4x
                      - BW + 1.25kg 6x

                      Triset:
                      One legged calf raise:
                      - BW + 26kg 2x13
                      BB upright row:
                      - 30kg 2x15
                      Straigth arm lat pulldown;
                      - 25kg 2x12

                      DB h-curl:
                      - 14kg 8x, 6x
                      superset met
                      OH DB triceps extension:
                      - 20kg 8x, 6x

                      One legged leg extension:
                      - 17.5kg 12x, 6x

                      Side plank:
                      - L en R 30 seconden

                      Comment


                      • Training B

                        Paused RDL:
                        - 120kg 4x, 4x, 3x

                        Incline BP:
                        - 72.5kg 3x2
                        Paired met
                        Wide grip lat pulldown:
                        - 42.5kg 10x, 10x, 8x

                        Squat:
                        - 70kg 3x6

                        Banded incline DB BP:
                        - 10kg + blauwe band 15x
                        - 10kg + zwaarste rode band 10x

                        Standing calf raise:
                        - BW + 30kg 3x30
                        superset met
                        Lu side raise:
                        - 6kg 2x15

                        Bicycle crunch:
                        - BW 2x20

                        Comment


                        • Training C

                          Goodmorning:
                          - 20kg 3x8
                          Onderrug voelde nog vermoeid van zware RDL's en steeds zwaardere squat van woensdag.

                          Bent over row (upperback focus):
                          - 40kg 3x10
                          Easy, geleidelijk aan weer opbouwen. Rest van de rug oefeningen door de week heen zijn verticale pull dominant.

                          Bench press:
                          - 85kg 2x
                          - 80kg 4x, 2x
                          De 85kg 2x is volgensmij een VPR en de 80kg 4x dacht ik ook! Natuurlijk kan ook komen door minder vermoeid in vergelijking met als je eerst zware deficit deadlifts doet, maar alsnog erg blij ermee!

                          Bulgarian split squat:
                          - BW + 18kg 3x4

                          One arm DB neutral grip shoulder press:
                          - 16kg 8x
                          - 12kg 15x
                          superset met
                          DB side raise (paused bovenin):
                          - 4.5kg 3x15

                          One arm cable curl:
                          - 5.25kg 15x, 14x, 10x
                          superset met
                          One arm overhead triceps extension:
                          - 12kg 5x
                          - 10kg 10x

                          Comment


                          • Training A

                            Weighted dips:
                            - BW + 40kg 6x
                            - BW + 40kg 2x
                            - BW + 2.5kg 12x
                            Paired met
                            Weighted neutral grip chin ups:
                            - BW + 16kg 6x
                            - BW + 10kg 5x
                            - BW + 1.25kg 7x

                            Triset:
                            One legged standing calf raise:
                            - BW + 26kg 2x15
                            BB upright row:
                            - 32.5kg 2x15
                            Straigth arm lat pulldown:
                            - 25kg 2x15

                            DB h- curl:
                            - 14kg 10x
                            - 14kg 6x
                            superset met
                            OH DB triceps extension:
                            - 20kg 6x
                            - 16kg 15x

                            One legged leg extension:
                            - 17.5kg 13x, 7x

                            Side plank:
                            - BW 35 seconden L en R

                            Comment


                            • Training B

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

                              Incline BP:
                              - 72.5kg 3x2
                              Paired met
                              Wide grip lat pulldown:
                              - 45kg 10x
                              - 45kg 9x
                              - 45kg 8x > 40kg 6x > 30kg 7x

                              Squat:
                              - 70kg 2x8
                              - 80kg 1x2

                              Banded incline DB BP:
                              - 10kg + zwaarste band 15x
                              - 12kg + zwaarste band 10x

                              Standing calf raise:
                              - 40kg 3x30
                              superset met
                              Lu side raise:
                              - 6.5kg 2x15

                              Bicycle crunch:
                              - BW 2x25 p.k.

                              Comment


                              • Training C

                                Goodmorning
                                - 20kg 3x15

                                Bent over row:
                                - 45kg 3x10

                                Bench press:
                                - 80kg 5x, 3x, 3x

                                Bulgarian split squat:
                                - BW + 20kg 3x3

                                One arm DB neutral grip shoulder press:
                                - 16kg 10x
                                - 13kg 10x
                                superset met
                                DB side raise: (paused)
                                - 5kg 2x15

                                One arm cable curl:
                                - 5.5kg 15x, 13x, 11x
                                superset met
                                One arm overhead triceps extension:
                                - 12kg 4x
                                - 10kg 7x
                                deload voor de OH extensions

                                Comment

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