Naruto's log

[Naruto rulezz]

Training B

One legged hamstring curl:
- 20kg 10x (was de 1.25kg schijven per kant vergeten)
- 20kg 10x
- 10kg 20x

Safety bar goodmorning:
- 72.5kg 1x
- 50kg 20x
- 50kg 15x

Safety bar squat:
- 55kg 15x, 11x

Bulgarian split squat:
- BW + 12kg 12x, 10x

Seated incline DB curl:
- 10kg 11x
- 8kg 15x
- 8kg 10x

Rope hammer curl:
- 11kg 13x, 12x, 12x

[Naruto rulezz]

Training C

One arm DB row:
- 50kg 5x
- 35kg 12x
- 35kg 11x

Supinated lat pulldown:
- 50kg 13x, 11x

Face pulls:
- 30kg 20x, 14x, 13x

Standing DB side raise:
- 10kg 26x, 21x
- 8kg 21x

Incline bench press:
- 60kg 6x
- 50kg 14x

DB chest fly:
- 12kg 12x

Cable curl:
- 16kg 17x, 11x, 10x

Banded overhead extension:
- groen + rood 25x, 18x

[Naruto rulezz]

Training D

Lu raise:
- 10kg 8x
- 8kg 16x
- 8kg 10x

One arm lat pulldown:
- 27.5kg 3x
- 20kg 15x

Incline DB BP:
- 21kg 15x, 11x, 10x

DB skullcrushers:
- 8kg 17x
- 8kg 10x
- 6kg 18x

Spider curl:
- 10kg 18x, 13x, 12x

DB upright row:
- 20kg 10x, 8x, 8x

Sit up:
- BW + 4kg 25x

[Naruto rulezz]

Training A (deload)

Lean away DB side raise:
- 9kg 15x

Larsen press:
- 70kg 5x

Deficit push ups:
- BW 15x

Deficit bent over row:
- 50kg 13x

Dips:
- BW + 2.5kg 10x

Safety bar squat:
- 70kg 7x

One legged leg extension:
- 7.5kg 20x

[Naruto rulezz]

Training B (deload)

One legged leg curl:
- 20kg 13x

Safety bar goodmorning:
- 60kg 8x

Safety bar squat:
- 55kg 10x

Bulgarian split squat:
- BW + 12kg 15x

Seated incline DB curl:
- 10kg 11x

Rope hammer curl:
- 11kg 16x

[Naruto rulezz]

Training C (deload week)

One arm DB row:
- 52.5kg 4x

Supinated lat pulldown:
- 50kg 14x

Face pulls:
- 32.5kg 12x

Standing DB side raise:
- 12kg 15x

Incline bench press:
- 60kg 8x

Cable curl:
- 17.5kg 11x

Banded overhead extension:
- blauwe band 15x

[Naruto rulezz]

Training D (deload week)

Lu raise:
- 10kg 9x

One arm lat pulldown:
- 20kg 16x

Incline DB BP:
- 21kg 10x

DB skullcrushers:
- 8.5kg 13x

DB spider curl:
- 12kg 12x

DB upright row:
- 20kg 10x

Sit up:
- BW + 6kg 20x

[Naruto rulezz]

Training A

Overhead press:
- 30kg 12x
- 20kg 18x

larsen press:
- 65kg 7x
- 55kg 10x
- 50kg 10x

Deficit bent over row:
- 50kg 12x, 10x, 10x

Dips:
- BW + 2.5kg 15x, 10x

Safety squat:
- 60kg 10x
- 45kg 20x

One legged leg extension:
- 10kg 2x10

[Naruto rulezz]

Training B

Standing leg curl:
- 20kg 12x, 10x
- 15kg 16x

Safety bar goodmorning:
- 62.5kg 8x
- 52.5kg 15x, 10x

Safety squat:
- 52.5kg 12x, 10x

Bulgarian split squat:
- BW + 16kg 6x, 4x, 4x

Seated incline DB curl:
- 10kg 8x
- 8kg 11x
- 6kg 16x

Rope hammer curl:
- 11kg 12x
- 10kg 2x12

[Naruto rulezz]

Training C

One arm DB row:
- 55.5kg 4x
- 40kg 2x10

Chin ups:
- BW 12x, 8x

Face pulls:
- 32.5kg 13x, 12x, 10x

Standing DB side raise:
- 12kg 16x
- 10kg 16x
- 8kg 21x

Incline bench press:
- 60kg 7x
- 50kg 12x

Cable curl:
- 17.5kg 12x
- 15kg 10x
- 10kg 20x

Banded overhead extension:
- blauw 20x, 11x, 11x

[Naruto rulezz]

Training D

Lu raise:
- 9kg 12x, 10x, 10x

One arm lat pulldown:
- 26kg 5x
- 20kg 20x

DB paused BP:
- 16kg 13x, 12x, 11x

DB skullcrushers:
- 8.5kg 15x, 11x, 8x

Spider curl:
- 12kg 13x
- 12kg 9x
- 10kg 12x

Cable upright row (rope):
- 10kg 3x20

Sit up:
- BW + 8kg 20x

[Naruto rulezz]

Training A

BB overhead press:
- 32.5kg 10x
- 20kg 21x

Larsen press:
- 65kg 8x
- 55kg 10x
- 50kg 12x

Deficit bent over row:
- 50kg 14x
- 50kg 8x
- 40kg 15x

Dips:
- BW + 2.5kg 16x, 11x

Safety bar squat:
- 70kg 4x
- 50kg 10x

One legged leg extension:
- 10kg 15x, 10x

[Naruto rulezz]

Training B

One legged leg curl:
- 20kg 13x, 11x, 10x

Safety bar goodmorning:
- 65kg 6x
- 52.5kg 20x, 11x

Safety bar squat:
- 70kg 1x
- 45kg 12x

Bulgarian split squat;
- BW + 16kg 8x, 5x, 5x

Seated incline DB curl:
- 10kg 10x
- 8kg 12x
- 8kg 10x

Rope hammer curl:
- 12.5kg 15x, 11x

[Naruto rulezz]

Training C

One arm DB row:
- 56kg 4x
- 40kg 12x, 10x

Chin ups:
- BW 13x, 7x

Face pulls:
- 32.5kg 15x, 13x, 12x

Standing DB side raise:
- 8kg 25x, 22x, 20x

Incline bench press:
- 60kg 9x
- 50kg 12x

Cable curl:
- 15kg 16x, 12x, 10x

Banded overhead triceps extension:
- blauw 21x, 16x, 14x

[Naruto rulezz]

Training D
Wat vandaag minder tijd, dus overal 1 werkset van gedaan.

Lu raise:
- 10kg 8x

One arm lat pulldown:
- 22.5kg 10x

DB paused BP:
- 18kg 12x

DB skullcrushers:
- 8.75kg 15x

Spider curl:
- 12kg 15x

Rope upright row:
- 20kg 10x

Sit up:
- BW + 10kg 26x