Naruto's log

[Naruto rulezz]

Training A

Safety bar squat:
- 101kg 2x
- 81kg 8x
- 81kg 6x

Wide grip pendlay row:
- 80kg 6x
- 62.5kg 12x

Wide grip lat pulldown;
- 32.5kg 20x
- 32.5kg 15x
superset met
Back extension:
- BW + 8kg 2x20

Seated DB OH press:
- 20kg 2x7

BB curl:
- 50kg 1x (cheat'ish)
- 30kg 12x

Standing calf raise:
- BW + 90kg 20x > 6x > 4x myo set

Dip station knee raise:
- BW + 16kg 2x8
superset met
Banded crunch:
- blauw 2x20

[Naruto rulezz]

Training B

Safety bar 'ATG" goodmorning:
- 22.5kg 3x15
(Safety pin 4 aantikken)

Zercher squat:
- 60kg 2x5
- 60kg 1x6

Bench press:
- 62.5kg 10x
- 62.5kg 8x

One arm DB row:
- 25kg 2x15

Behind the back shoulder press:
- 35kg 6x
- 35kg 5x
superset met
One legged standing calf raise:
- BW + 4kg 2x20 L en R

Incline DB curl:
- 18kg 2x
- 12kg 6x

DB side bent:
- 55kg 6x
- 55kg 3x

[Naruto rulezz]

Training C & vandaag jarig!! 31 jaar al weer .. eind 2009 toen ik hier op het forum kwam, was ik bijna 17. holy fuck..


Deficit wide grip DL:
- 100kg 2x6
Van SL variant naar gewone, gezien ik met de safety bar 'atg' goodmorning en de back extension, al de heup extensie adequaat train.

BB shrugs:
- 70kg 2x25
superset met
Neck curl:
- BW + 15kg 2x30
- BW + 15kg 1x15

Chin ups:
- BW + 20kg 5x
- BW + 2.5kg 11x

Incline BP:
- 70.5kg 1x
- 60kg 7x

Dips:
- BW + 25kg 10x
- BW 12x

Rear delt pullapart met chest expender:
- 3 springs 15x
- 3 springs 10x

DB kickback:
- 4kg 2x10 L en R
Enige variant waarbij ik in lock-out positie, de oefening het zwaarste kan maken. En dat voelde ik zeker wel.. helaas heb ik niet lager dan 4kg DB's..

One arm DB preacher curl:
- 14kg 5x L en R
- 14kg 3x L en R

[niet_hier]

Training C & vandaag jarig!! 31 jaar al weer .. eind 2009 toen ik hier op het forum kwam, was ik bijna 17. holy fuck..

Zijn we nu alweer een jaar verder? Dat gaat snel. Gefeliciteerd!

[Naruto rulezz]

Zijn we nu alweer een jaar verder? Dat gaat snel. Gefeliciteerd!

Gaat zeker snel!

Safety bar squat:
- 101kg 3x
- 90kg 2x6

Wide grip BB pendlay row:
- 91kg 1x
- 80kg 6x
- 80kg 4x

Wide grip lat pulldown:
- 32.5kg 21x
- 32.5kg 16x
superset met
Back extension:
- BW + 10kg 2x20

Seated DB shoulder press:
- 20kg 8x
- 20kg 3x

BB curl:
- 50kg 1x cheat curl
- 30kg 8x

Standing calf raise:
- BW + 90kg 25x > 6x > 5x myo set

Triset:
Dip station knee raise:
- BW + 16kg 10x
- BW + 16kg 6x > BW 10x (dropset)
Banded crunch:
- blauw + groen 2x15
Neck extension:
- BW 2x50

[Naruto rulezz]

Training B

Safety bar 'ATG" goodmorning:
- 25kg 3x15

Zercher squat:
- 70kg 3x3

Bench press:
- 63kg 10x
- 63kg 9x

One arm DB row:
- 25kg 20x
- 25kg 16x

Behind the back shoulder press:
- 35kg 6x
- 35kg 5x
superset met
One legged standing calf raise:
- BW + 6kg 2x20 L en R

Incline DB curl:
- 18kg 1x
- 12kg 8x

BB side bent:
- 20kg 2x6 L en R

[Naruto rulezz]

Training C

Deficit wide grip DL:
- 101kg 2x6

BB shrug:
- 72.5kg 2x25
superset met
Neck curl 2 sec hold:
- BW + 15kg 20x
- BW + 20kg 12x
- BW + 20kg 10x

Chin ups:
- BW + 22.5kg 4x
- BW + 5kg 8x

Incline BP:
- 71kg 1x
- 60kg 8x

Dips:
- BW + 30kg 5x
- BW 6x (3 sec paused)

Rear delt pullapart met chest expender:
- 3 springs 16x
- 3 springs 12x
superset met
DB side raise:
- 4kg 2x15

One arm banded pushdown:
- licht rood 25x, 20x

One arm DB preacher curl:
- 16kg 1x
- 12kg 8x

[Naruto rulezz]

Training A

Safety bar squat:
- 102.5kg 2x
- 90.5kg 8x
- 90.5kg 4x

Wide grip pendlay row:
- 91kg 2x
- 80kg 8x
- 80kg 4x

Wide grip lat pulldown:
- 35kg 18x
- 35kg 12x
superset met
Back extension:
- BW + 14kg 2x15

Seated DB shoulder press:
- 21kg 5x
- 21kg 4x

BB curl:
- 30kg 2x8

Standing calf raise:
- BW + 90kg 26x > 6x myo set

Dip station knee raise:
- BW + 16kg 12x
- BW + 16kg 8x
superset met
Banded crunch:
- blauw + groen 2x20

[Naruto rulezz]

Training B

Safety bar 'ATG" goodmorning:
- 20kg 2x15
(pin 3 aantikken)

Zercher squat:
- 71kg 2x4

Bench press:
- 63.5kg 9x
- 63.5kg 5x

Hammer grip chin ups:
- BW 12x
- BW 6x
superset met
Neck extension:
- 2.5kg 30x
- 5kg 30x

Behind the back shoulder press:
- 20kg 20x
- 20kg 15x
superset met
One legged standing calf raise:
- BW + 8kg 2x15

Incline DB curl:
- 16kg 5x
- 16kg 3x

[Naruto rulezz]

Training C

Deficit deadlift:
- 120kg 5x1

BB shrugs:
- 80kg 2x20
superset met
Neck curl:
- 20kg 15x, 13x, 10x

Chin ups:
- BW + 25kg 3x
- BW + 5kg 10x

Incline BP:
- 71kg 1x
- 40kg 10x (wide grip)

Dips:
- BW + 30kg 7x
- BW 7x (3 sec stretch)

Rear delt pullapart met chest expender:
- 3 springs 18x
- 3 springs 12x
Superset met
DB side raise:
- 4.25kg 20x, 15x

Rolling lying triceps extension:
- 8kg 2x12
superset met
Banded crunch:
- rood + lichtrood 2x12

One arm DB preacher curl:
- 14kg 5x
- 12kg 9x

[Naruto rulezz]

Training A

Safety bar squat:
- 102.5kg 2x
- 92.5kg 6x, 4x

Wide grip pendlay row (beetje momentum):
- 91kg 3x
- 81kg 4x

Wide grip lat pulldown:
- 35kg 20x
- 35kg 12x
superset met
Back extension:
- BW + 14kg 2x20

Seated DB OH press:
- 21kg 2x5

BB curl:
- 30.5kg 8x
- 30.5kg 6x

Standing calf raise:
- BW + 90kg 27x > 7x (myo set)

Dip station knee raise:
- BW + 18kg 2x6
superset met
Banded crunch:
- rood + licht rood 2x15

[Naruto rulezz]

Training B

Safety bar 'atg' goodmorning:
- 21kg 2x16

Zercher squat:
- 71kg 2x6

Bench press:
- 70kg 2x
- 70kg 2x3

Hammer grip chin ups:
- BW + 0.5kg 12x
- BW 8x
superset met
Neck extension:
- 5.5kg 2x30

Behind the back shoulder press:
- 20.5kg 18x
- 20.5kg 10x
superset met
One legged standing calf raise:
- BW + 8kg 2x20 L en R

Incline DB curl:
- 18kg 2x1

Rolling lying triceps extension:
- 8kg 2x15
superset met
Banded crunch:
- rood + groen 2x15

[Naruto rulezz]

Training C

Deficit DL:
- 120kg 3x1
- 120kg 2x2
Opbouwen naar 5x2, daarna 5x3. Dan 5-10kg er bij en starten met 5x1.

BB shrug:
- 100kg 20x
- 100kg 15x
superset met
Neck curl:
- 25kg 2x10
- 25kg 1x8

Push press:
- 50kg 3x1

Chin ups:
- BW + 25kg 3x
- BW + 5.5kg 10x

Dips:
- BW + 40kg 2x
- BW 8x (3 sec paused)

Rear delt pullapart met chest expender:
- 4 springs 3x
- 3 springs 13x
superset met
DB side raise:
- 4.5kg 2x15

One arm DB preacher curl:
- 16kg 0x L, 1x R
- 12kg 7x L en R

[Naruto rulezz]

Training A

Safety bar squat:
- 105kg 2x
- 95kg 1x
- 60kg 5x (3 sec paused)

Wide grip pendlay row:
- 91kg 4x
- 81kg 5x

Wide grip behind the back lat pulldown:
- 10kg 2x25
superset met
Back extension:
- BW + 15kg 2x20

Seated DB OH press:
- 21kg 5x, 4x

BB curl:
- 31kg 8x
- 31kg 6x

Standing calf raise:
- BW + 90kg 30x

Dip station knee raise:
- BW + 18kg 8x
- leg raise BW 7x
superset met
Banded crunch:
- rood + licht rood 20x
- rood + licht rood 15x

[Naruto rulezz]

Training B

Zercher squat:
- 80kg 3x1

Zercher SL rack pull:
- 30kg 2x15

Bench press:
- 70kg 2x4
- 70kg 1x5

Hammer grip chin ups:
- BW + 1.25kg 12x
- BW 9x
superset met
Neck extension:
- BW + 7.5kg 2x30

Behind the back shoulder press:
- 22.5kg 2x12
superset met
One legged standing calf raise:
- BW + 12kg 2x12 L en R

Incline DB curl;
- 18kg 2x1
superset met
Rolling lying triceps extension
- 8kg 2x16

DB side bent:
- 25kg 2x20