Naruto's log

[Naruto rulezz]

Training A
Weighted dips:
- BW + 51.25kg 1x
- BW + 41.25kg 3x
- BW + 31.25kg 5x
Paired with
Wide neutral grip chin ups:
- BW + 17.5kg 4x
- BW + 12.5kg 5x
- BW + 7.5kg 7x

Triset
One legged standing calf raise:
- BW + 42.5kg 15x, 12x
BB upright row:
- BW + 41.5kg 12x, 10x (na laatste set 'mechanical dropset' bb shrugs 41.5kg 15x
2 sec paused supinated lat pulldown:
- 40.5kg 10x, 6x

DB curl:
- 7kg 21x, 16x
superset met
OH DB triceps extension:
- 12kg 2x22

Standing one legged leg curl:
- 6kg 2x20

[Naruto rulezz]

Training B

Romanian deadlift:
- 145kg 1x
- 120kg 5x

Incline bench press:
- 65kg 3x5
paired met
Wide grip lat pulldown:
- 43.5kg 10x, 9x, 8x

Squat:
- 100kg 2x2

Anterior delt press:
- 14kg 12x, 10x
superset met
Wide grip OH shrug:
- 20kg 3x15

Standing calf raise:
- BW + 75kg 2x15
superset met
Lu raise:
- 8.5kg 2x12

'romanian chair' sit up:
- BW + 8kg 10x, 5x

[Naruto rulezz]

Training C
Safety bar goodmorning:
- 50kg 3x10

Deficit bent over row:
- 50kg 3x12

Larsen press:
- 51kg 15x, 12x, 10x

Safety bar squat:
- 40kg 20x

DB side raise (paused bovenin):
- 8kg 2x8
superset met
Face pulls:
- 20kg 15x
- 22.5kg 15x

Seated cable curl:
- 11kg 2x20
superset met
One arm OH triceps extension:
- 10kg 9x, 7x

'romanian chair' sit up:
- BW + 8kg 15x, 10x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 52.5kg 1x
- BW + 42.5kg 3x
- BW + 32.5kg 5x
Paired with
Wide neutral grip chin ups:
- BW + 20kg 2x
- BW + 15kg 4x
- BW + 10kg 6x

Triset
One legged standing calf raise:
- BW + 42.5kg 16x, 13x
BB upright row:
- 42.5kg 12x, 6x
Paused supinated lat pulldown:
- 41kg 2x8

DB curl:
- 8kg 16x, 15x
superset met
OH DB triceps extension:
- 12kg 2x25

One legged leg extension:
- 20kg 9x, 3x

Standing one legged leg curl:
- 10kg 20x

[Naruto rulezz]

Training B

RDL:
- 140kg 1x
- 120kg 6x

Incline BP:
- 65kg 7x, 6x, 6x
Paired met
V-bar lat pulldown:
- 50kg 10x, 10x, 6x

Squat:
- 100kg 2x
- 100kg 3x1

Anterior DB delt press:
- 14kg 15x, 10x
superset met
Wide grip overhead BB shrug:
- 21kg 3x15

Standing tempo calf raise:
- BW + 25kg 7x (5 sec stretch, 5 sec hold)
superset met
Lu raise:
- 8.75kg 2x8

'Romanian chair'' sit up:
- BW 10x (w-up)
- BW + 10kg 5x
- BW 20x

[Naruto rulezz]

Training C

Safety bar goodmorning:
- 50.5kg 10x, 10x, 15x

Deficit bent over row:
- 51kg 3x12

Larsen bench press:
- 60kg 12x, 10x, 8x

Paused safety bar squat:
- 42.5kg 2x6

DB high upright row:
- 4kg 2x25
superset met
Face pulls:
- 20kg 15x, 10x

Seated cable curl:
- 12.5kg 2x20
superset met
One arm OH triceps extension:
- 10kg 9x, 8x

'romanian chair' sit up:
- BW + 8kg 16x, 10x
- BW 15x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 53.5kg 1x
- BW + 43.5kg 3x
- BW + 33.5kg 4x
Paired met
Wide neutral grip chin ups:
- BW + 21kg 4x
- BW + 16kg 5x
- BW + 11kg 5x

Triset
One legged standing calf raise:
- BW + 45kg 2x10
BB upright row:
- 43.5kg 9x
- 43.5kg 7x > bb shrug 43.5kg 15x
Supinated lat pulldown:
- 45kg 12x
- 45kg 8x

DB curl:
- 8.5kg 16x, 13x
superset met
OH DB triceps extension:
- 16kg 2x10

One legged leg extension:
- 20kg 3x4

Standing one legged leg curl:
- 10kg 20x L en R

[Naruto rulezz]

Training B

Romanian deadlift:
- 140kg 2x
- 120kg 7x

Incline bench press:
- 66kg 7x, 6x, 5x
Paired met
V-bar lat pulldown:
- 51kg 12x, 10x, 8x

Squat:
- 100kg 3x
- 80kg 5x, 3x

Seated DB neutral grip shoulder press:
- 8kg 20x, 12x
superset met
Overhead shrug: 22.5kg 3x15

Standing tempo calf raise:
- 25kg 2x8 ( 5 sec stretch, 5 sec hold)
superset met
Lu raise:
- 8.75kg 10x, 8x

'romanian chair' sit up:
- BW 2x15 (nog meer focussen op flexie dan statische hold gedeelte en 'teveel' vanuit heupflexoren omhoog te komen)

[Naruto rulezz]

Training C

Safety bar goodmorning:
- 55kg 2x10
- 60kg 1x4

Deficit bent over row:
- 60kg 3x6

Larsen press:
- 61kg 12x, 8x, 7x

Paused safety bar squat:
- 40kg 2x2
- 50kg 2x1
Rechter knie voelde gevoelig, rustig aan gedaan. Niet pijngrens opgezocht.

DB high upright row:
- 6kg 2x25
superset met
Face pulls:
- 31kg 15x, 10x

Seated cable curl:
- 13.5kg 20x, 15x
superset met
One arm OH triceps extension:
- 10kg 9x, 6x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 55kg 1x
- BW + 45kg 2x
- BW + 35kg 4x
Paired met
Wide neutral grip chin ups:
- BW + 25kg 1x
- BW + 20kg 2x
- BW + 15kg 3x

Triset
One legged standing calf raise:
- BW + 45kg 2x11
BB upright row:
- 50kg 2x4
Supinated lat pulldown:
- 50kg 10x
- 60kg 4x

DB curl:
- 9kg 16x, 13x
superset met
OH DB triceps extension:
- 16kg 2x15

One legged paused leg extension:
- 1kg 2x10
Volledige lockout en dat vasthouden. Even kennismaken met die positie weer en op geleide van pijnsensatie.
Door hoe ik de leg extensions moet doen, kan ik (wanneer ik volledige lockout wil doen) niet gehele ROM maken naar beneden toe. Dit zij zo, en voor nu dan bij de leg extension focussen op lock-out gedeelte. Doel is om dan wel 25-50 reps per set te doen (doorbloeding van aanhechtingen voornaamste bevorderen en dat lock-out positie (volledig strekken van de knie) zonder pijn is.

Standing one legged leg curl:
- 12.5kg 15x

[Naruto rulezz]

Training B

Romanian deadlift:
- 140.5kg 2x
- 120kg 4x

Incline bench press:
- 70kg 2x1
semi deload, set minder gedaan en erg lage RPE gezien borst en schouders nog vermoeid voelde van maandag (dips).
Paired met
V-bar lat pulldown:
- 60kg 2x6

Squat:
- 101kg 1x
- 81kg 2x5

Arnold press:
- 10kg 15x
- 16kg 7x

Standing tempo calf raise:
- 26kg 2x12 (5 sec hold en stretch)
superset met
Lu side raise:
- 8kg 12x > mechanical dropset DB side raise 8kg 12x (rest paused)

'romanian chair' sit ups:
- BW 2x20

[Naruto rulezz]

Training C

Safety bar goodmorning:
- 60kg 2x6
- 60kg 1x8

Deficit bent over row:
- 65kg 3x4

Larsen bench press:
- 65kg 10x, 9x, 6x

Paused safety bar squat:
- 50kg 2x6
- 60kg 1x3

DB high upright row:
- 8kg 2x25
superset met
Face pulls:
- 32.5kg 13x, 8x

Seated cable curl:
- 15kg 20x, 10x
superset met
One arm OH triceps extension:
- 8kg 15x, 12x, 10x

Cable adduction:
- 2.5kg 20x

[Naruto rulezz]

Training A

Weighted dips:
- BW + 57.5kg 1x
- BW + 47.5kg 2x
- BW + 40kg 3x
Paired met
Weighted wide neutral grip chin ups:
- BW + 25kg 2x
- BW + 20kg 3x
- BW + 15kg 4x

Triset
One legged standing calf raise:
- BW + 50kg 2x10
BB upright row:
- 50kg 5x, 6x
Supinated lat pulldown:
- 60kg 8x, 6x

DB curl:
- 10kg 12x, 9x
superset met
Overhead DB triceps extension:
- 16kg 16x, 12x

One legged paused leg extension:
- 1kg 2x20

Standing one legged leg curl:
- 13.5kg 18x

One legged adduction:
- 3.5kg 20x

[Naruto rulezz]

Training B

Romanian deadlift:
- 141kg 1x
- 120kg 5x

Incline bench press:
- 65kg 7x, 4x, 4x
Paired met
V-bar lat pulldown:
- 60kg 9x, 5x, 4x

Squat:
- 102kg 1x
- 90kg 2x2

Arnold shoulder press:
- 16kg 8x, 6x

Standing tempo calf raise:
- BW + 30kg 10x (5 sec stretch, 5 sec hold) > 10x normaal > 30 sec weighted stretch
superset met
Lu raise;
- 8kg 15x > DB side raise 8kg 15x (rest paused)

Banded kneeling crunch:
- groen 2x20
(schaafwond net boven m'n bil waardoor de sit ups pijnlijk / gevoelig zijn voor nu)

[Naruto rulezz]

Training C

Safety bar goodmorning:
- 60kg 2x10

Deficit bent over row:
- 65kg 5x, 4x

Larsen press:
- 70kg 5x, 4x, 4x

Safety bar squat:
- 60kg 3x4

DB upright row:
- 10kg 2x20
superset met
Face pulls:
- 35kg 10x, 8x

Seated cable curl:
- 16kg 16x, 12x
superset met
One arm DB OH triceps extension:
- 8kg 16x, 13x, 8x

Cable adduction:
- 5kg 20x