Naruto's log

[Naruto rulezz]

Training A (vandaag al gedaan ipv morgen > dan dinsdag training B, donderdag of vrijdag training C.
(woensdag is m'n vader jarig (word 70), dus kan dan in de ochtend voor werk even langsgaan).


Safety bar squat:
- 72.5kg 6x
- 72.5kg 8x

Wide grip BB row:
- 60kg 2x8

Seated DB OH press:
- 18kg 2x8

BB shrug paired met DB side raise:
- 90kg 2x15 / 6.5kg 2x15

Standing calf raise superset met face pulls:
- BW + 65kg 12x, 15x, 15x / 30kg 15x, 14x, 12x

BB curl:
- 21kg 2x12

DB h-curl:
- 10kg 15x
- 10kg 12x

Negatieve dragon flaggs op bankje:
- BW 2x partial reps
- BW 3x partial reps

[Naruto rulezz]

Training B

Safety bar 'ATG" goodmorning:
- 32.5kg 2x12

3 sec paused BSS:
- BW + 25kg 6x
2 sec paused goblet squat 25kg 6x (meer knieflexie / quads dan de BSS hoe ik die kan uitvoeren qua hoogte door het bankje).

Incline DB BP:
- 25kg 10x
- 25kg 6x
paired met
Wide neutral grip chin ups:
- BW + 1.25kg 12x
- BW + 1.25kg 8x

Overhead pullapart met chest expender:
-3 springs 2x10

DB side raise superset met V-bar pushdown:
- 8kg 2x12 / 10kg 2x20

Incline DB curl:
- 12kg 8x
- 12kg 5x

One legged calf raise:
- BW + 50kg 10x
- BW + 50kg 5x
(back to back)

DB side bent:
- 32.5kg 2x15

[Naruto rulezz]

Training C

Deficit deadlift:
- 115kg 6x

Chin ups:
- BW 15x
- BW 6x

Incline CG BP:
- 42.5kg 2x12

Dips:
- BW + 2.5kg 2x12

Rear delt pullapart met chest expender:
- 3 springs 5x, 4x

Incline lying DB extension:
- 10kg 10x
- 10kg 8x

One arm DB preacher curl:
- 12kg 6x
- 8.5kg 12x

[Naruto rulezz]

Training A

Safety bar squat:
- 80kg 2x6

Wide grip BB row:
- 62.5kg 6x
- 62.5kg 4x

Seated DB OH press:
- 20kg 5x
- 20kg 4x

BB shrug paired met DB side raise:
- 92.5kg 20x / 8kg 10x
- 95kg 16x / 8kg 10x

Standing calf raise superset met face pulls:
- BW + 65kg 20x / 30kg 20x
- BW + 65kg 19x / 30kg 15x
- BW + 65kg 16x / 30kg 10x

BB curl:
- 30kg 2x8

DB h-curl:
- 10kg 16x
- 10kg 13x

Negatieve dragon flag:
- 3x partial reps
- 1x partial rep

[Naruto rulezz]

Training B

Safety bar 'ATG' goodmorning:
- 35kg 2x12

Goblet squat:
- 25kg 2x10

Incline DB BP paired met wide neutral grip chin ups:
- 25kg 11x / BW + 3kg 10x
- 25kg 8x / BW + 3kg 8x

Overhead pullapart met chest expender:
- 3 springs 2x12

Behind the back shoulder press:
- 20kg 2x10

Incline DB curl:
- 12kg 8x
- 12kg 7x

One legged calf raise:
- BW + 50kg 11x
- BW + 50kg 7x

DB side bent:
- 35kg 2x12

[Naruto rulezz]

Training C

Deficit deadlift:
- 120kg 6x

Chin ups:
- BW 15x
- BW 7x

Incline CG BP:
- 45kg 2x12

Dips:
- BW + 3.5kg 12x
- BW + 3.5kg 8x

Rear delt pullapart met chest expender:
- 3 springs 6x
- 3 springs 4x

Incline lying DB extension:
- 10kg 10x
- 10kg 7x

One arm DB preacher curl:
- 12kg 6x
- 10kg 10x

[Naruto rulezz]

Training A

Safety bar squat:
- 85kg 2x6

Wide grip BB row:
- 40kg 20x
- 40kg 15x
(Bij laatste warming up met 50kg 3x werd ik daarna wat duizelig (letten op ademhalen), vandaar wat lichter heb gedaan en hoger in herhalingen).

Wide grip lat pulldown:
- 20kg 2x15

Seated DB OH press:
- 20kg 6x
- 20kg 5x

Standing calf raise superset met face pulls:
- 70kg 3x16 / 32.5kg 11x, 10x, 10x

BB curl:
- 40kg 2x3

DB h-curl:
- 10kg 18x
- 10kg 14x

Negative dragon flag op bankje:
- BW 1x 3/4de rep
-dip station leg raise 2x15

[Naruto rulezz]

Training B

Safety bar 'ATG' goodmorning:
- 40kg 2x12

Goblet squat:
- 25kg 2x15

Incline DB BP: (pin 3)
- 16kg 2x10
Paired met
Wide neutral grip chin ups:
- BW + 3.75kg 10x
- BW + 3.75kg 7x

Overhead pullapart met chest expender:
- 3 springs 2x15

Behind the back shoulder press:
- 22.5kg 2x10

Incline DB curl:
- 12kg 8x
- 12kg 7x

One legged calf raise:
- BW + 55kg 2x6

DB side bent:
- 40kg 2x8

[Naruto rulezz]

Training C

Deficit deadlift:
- 130kg 2x
Uitbouwen naar 6 reps

Chin ups:
- BW + 0.5kg 14x
- BW + 0.5kg 8x

Incline CG BP:
- 50kg 12x
- 50kg 11x

Dips:
- BW + 5kg 2x12

Rear delt pullapart met chest expender:
- 3 springs 7x
- 3 springs 6x
Superset met
One arm leaning DB side raise:
- 4kg 2x12 L en R

Incline lying DB extension:
- 10kg 11x
- 10kg 7x

One arm DB preacher curl:
- 12kg 7x
- 10kg 10x

[Naruto rulezz]

Training A

Safety bar squat:
- 90kg 2x6

Wide grip BB row:
- 41kg 2x15

Wide grip lat pulldown:
- 22.5kg 2x20

Seated DB OH press:
- 20kg 4x
- 10kg 20x

Standing calf raise:ss paused face pulls:
- BW + 70kg 3x20 / 20kg 2x20, 1x16

BB curl:
- 40kg 2x3

DB h-curl ss DB side raise:
- 10.5kg 15x / 8kg 15x
- 10.5kg 12x / 8kg 15x

Negative dragon flag op bankje:
- BW 2x 3/4de partial reps
- dip station leg raise: 2x20

[Naruto rulezz]

Training B

Safety bar 'atg' goodmorning:
- 42.5kg 2x12

3 sec paused en 3 sec tempo goblet squat:
- 25kg 6x
- 25kg 3x

Incline DB BP:
- 16kg 2x15
Paired met
Wide neutral grip chin ups:
- BW + 5kg 11x
- BW + 5kg 8x

Overhead pullapart met chest expender:
- 4 springs 6x
- 4 srpings 5x

Behind the back shoulder press:
- 25kg 2x10

Incline DB curl:
- 12kg 9x
- 12kg 5x

One legged standing calf raise:
- BW + 55kg 10x
- BW + 55kg 6x
Back to back

DB side bent:
- 40kg 2x10 L en R

[Naruto rulezz]

Training C

Deficit deadlift:
- 130kg 3x

Chin ups:
- BW + 2.5kg 13x
- BW + 2.5kg 7x
- BW + 2.5kg 5x

Incline CG BP:
- 60kg 6x
- 60kg 4x

Dips:
- BW + 6.25kg 12x
- BW + 6.25kg 11x

Rear delt pullapart met chest expender:
- 3 springs 8x
- 3 springs 7x
superset met
One arm leaning DB side raise:
- 4kg 2x15

Incline lying DB extension:
- 10kg 9x
- 10kg 7x

One arm DB preacher curl:
- 12kg 7x
- 10kg 12x

[Naruto rulezz]

Training A

Safety bar squat:
- 92.5kg 2x6

Wide grip BB row:
- 42.5kg 2x15

Wide grip lat pulldown:
- 25kg 20x
- 27.5kg 16x

Seated DB shoulder press:
- 16kg 3x10

Standing calf raise superset met paused face pulls:
- BW + 75kg 3x20 / 22.5kg 20x, 15x, 15x

BB curl:
- 40.5kg 3x
- 40.5kg 2x
Volgende week 2de set back-off set van maken.

DB h-curl superset met DB side raise:
- 10.75kg 16x / 8kg 15x
- 10.75kg 13x / 8kg 15x

Negatieve dragon flag op bankje:
- BW 1x full ROM, excentrisch kon netter.
- dip station leg raise 2x25

[Naruto rulezz]

Training B

Safety bar 'ATG' goodmorning:
- 50kg 2x6 (bij de 12 reps weer verhogen in gewicht).

3 sec paused en tempo goblet squat:
- 25kg 6x
- 25kg 4x

Incline DB BP:
- 17kg 2x15
paired met
Wide neutral grip chin ups:
- BW + 6.25kg 11x
- BW + 6.25kg 8x

Overhead pullapart met chest expender:
- 4 springs 8x
- 4 springs 5x

Behind the back shoulder press:
- 30kg 2x7 superset met DB full ROM front raise 4kg 2x15
Nooit echt front raises gedaan gezien front delts al veel worden gestimuleerd door alle andere presses. Kijken wat het komende maanden gaat opleveren aan delt size. (Gezien ik het nooit specifiek getraind heb, is daarin ruimte voor groei).

Incline DB curl:
- 12kg 9x
- 12kg 7x

One legged calf raise:
- BW + 65kg 10x
- BW + 65kg 6x

DB side bent:
- 40kg 2x12

[Naruto rulezz]

Training C

Deficit deadlift:
- 130kg 4x

Chin ups:
- BW + 5kg 13x
- BW + 5kg 8x
- BW + 5kg 6x

Incline CG BP:
- 60kg 7x
- 60kg 5x

Dips:superset met DB reverse curl:
- BW + 10kg 12x / 4kg 30x
- BW + 10kg 8x / 4kg 30x

Rear delt pullapart met chest expender:
- 3 springs 9x, 7x, 4x
superset met
One arm leaning DB side raise:
- 4kg 3x20

Incline lying DB extension:
- 10kg 10x
- 10kg 8x

One arm DB preacher curl:
- 12kg 8x
- 10.5kg 6x