Naruto's log

[Naruto rulezz]

Training D

Safety bar goodmorning:
- 32.5kg 30x

'ballarina' goblet sqiat:
- 8kg 20x
- 12kg 20x

Wide neutral grip chin ups:
- BW + 5kg 2x6

Wide grip chest supported BB row:
- 40kg 2x15

High incline DB BP:
- 20kg 12x
- 20kg 10x

Gittleson shrug:
- 25kg 30x
- 30kg 12x (One arm BB shrug)

DB side raise:
- 4kg 20x

DB h-curl:
- 10kg 25x

Banded pushdown:
- groen 100x rest paused

[Naruto rulezz]

Training A

Safety bar squat:
- 105kg 2x
- 70kg 20x

SL DL:
- 130kg 1x
- 130kg 2x

Standing calf raise:
- BW + 25kg 25x

Wide grip BTN lat pulldown:
- 42.5kg 13x
- 42.5kg 10x
paired met
Seated DB OH press:
- 25kg 5x
- 25kg 3x

BB high pull:
- 45kg 4x
- 45kg 3x
superset met
Neck curl:
- 30kg 26x

Incline DB chest fly:
- 8kg 30x
superset met
DB side raise:
- 6.5kg 20x

[Naruto rulezz]

Training B

Hatfield ssb bss:
- 25kg 2x20 L en R

BB kelso shrug:
- 50kg 15x
- 60kg 15x

Wide high incline BP:
- 61kg 5x
- 31kg 20x

V-bar lat pulldown:
- 30kg 20x
- 32.5kg 20x
superset met
Neck extension:
- 25kg 10x
- BW 50x

Behind the neck shoulder press:
- 45kg 2x
- 25kg 12x

Lying supine DB curl:
- 8kg 8x
- 8kg 7x
superset met
One arm DB OH triceps extension
- 10kg 6x
- 10kg 5x

BB side bent:
- 32.5kg 2x15 L en R

[Naruto rulezz]

Training C

Zercher squat:
- 90kg 6x1

Barbell back extension:
- 40kg 15x
- 50kg 10x

Push press:
- 52.5kg 4x1
- 52.5kg 1x2
- 52.5kg 1x3
Paired met
Chin ups:
- BW + 20kg 4x1
- BW + 20kg 1x2
- BW + 20kg 1x3

Dips:
- BW + 51.25kg 3x

DB spider curl:
- 12kg 12x
- 12kg 11x

Standing banded crunch:
- dik rood + groen elastiek 50x

[Naruto rulezz]

Training D

Safety bar goodmorning:
- 40kg 20x

'ballarina' goblet squat:
- BW + 16kg 20x
- BW + 20kg 20x

Wide grip towel chin ups:
- BW 2x4
Extra grip training, eerste keer dat ooit gedaan heb dus was even kijken hoe het ging.
Wanneer 10 reps behaald is, gewicht toevoegen. Gezien grip limiterende factor is, krijgt rug misschien iets minder stimulans, echter gezien ik ook de chest supported rear delt row heb en alle andere rug oefeningen door de week heen, vind ik dit prima.

Wide grip chest supported BB rear delt row:
- 45kg 15x
- 45kg 10x

High incline DB BP:
- 20kg 15x
- 20kg 10x

One arm BB shrug:
- 40kg 2x12

DB side raise:
- 4kg 25x

DB fat grip h-curl:
- 6kg 30x
Erg goede pomp in onderarmen. Ik ben zeer benieuwd hoe groot m'n onderarmen zijn, wanneer ik 12kg 30x weet te curlen met de fat gripz.

Banded pushdown:
- blauw elastiek 25x (uitbreiden naar rest paused 100x in stapjes van 5 reps).

[Naruto rulezz]

Training A

Safety bar squat:
- 105kg 3x
- 71kg 20x

Deficit SL DL:
- 100kg 1x (wat licht in hoofd na de deadlifts, ook tijdens warming up sets. Vandaar bij 1 rep gelaten)
- 60kg 20x

Standing calf raise:
- BW + 30kg 30x

Wide grip BTN pull up:
- BW 8x
- BW 6x
Paired met
Seated DB OH press:
- 25kg 2x4

BB high pull:
- 50kg 2x2
superset met
Neck curl:
- 30kg 27x

Incline DB chest fly:
- 10kg 15x
superset met
DB chest supported reverse fly:
- 10kg 20x

[Naruto rulezz]

Training B

Hatfield SSB BSS:
- 30kg 20x L en R

BB kelso shrug:
- 80kg 8x (met straps)
- 61kg 15x

Wide high incline BP:
- 62.5kg 2x
- 32.5kg 20x

V-bar 1 sec hold lat pulldown:
- 35kg 2x20
superset met
Neck extension:
- 25.25kg 12x
- BW 100x

BTN shoulder press:
- 46kg 1x
- 26kg 10x

Lying supine DB curl:
- 8kg 10x
- 8kg 8x
superset met
One arm DB OH triceps extension:
- 10kg 8x
- 10kg 6x

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

[Naruto rulezz]

Training C

Zercher squat:
- 91kg 3x
- 70kg 10x

Barbell back extension:
- 60kg 10x
- 70kg 4x

Push press:
- 53kg 1x2
- 53kg 2x1
- 53kg 1x2
Paired met
Chin ups:
- BW + 21.25kg 3x2
- BW + 21.25kg 1x3

Dips:
- BW + 55kg 1x

DB spider curl:
- 12kg 14x
- 12kg 10x

[Naruto rulezz]

Training D

Safety bar goodmorning:
- 40.5kg 30x

'Ballarina' goblet squat:
- 25kg 20x
- 25kg 15x

Wide towel chin ups:
- BW + 0.5kg 2x5

Wide grip chest supported BB rear delt row:
- 50kg 10x
- 50kg 8x

High incline DB BP:
- 25kg 8x
- 25kg 5x

One arm BB shrug:
- 50kg 8x
- 50kg 6x
Grip issues, maar word gaandeweg vanzelf beter.

DB side raise:
- 4.25kg 30x

DB fat grip h-curl:
- 8kg 20x

Banded pushdown:
- blauw elastiek 30x rest paused als nodig is

DB fat grip farmer walk:
- 8kg 1 minuut

[Naruto rulezz]

Training A

Safety bar squat:
- 107.5kg 4x
- 72.5kg 12x

SL DL:
- 130kg 3x
- 65kg 20x

WIde grip BTN pull up:
- BW + 0.5kg 9x
- BW + 0.5kg 6x
Paired met
Seated DB shoulder press:
- 25kg 4x
- 25kg 3x

Snatch grip BB high pull:
- 30kg 7x1, 2x2 15 sec rust tussen de sets in
superset met
Neck curl:
- 30kg 30x

Incline DB chest fly:
- 10.5kg 16x / 10.5kg 15x

[Naruto rulezz]

Training B

"ballarina' SSB squat:
- 30kg 2x12

BB kelso shrug:
- 90kg 6x
- 62.5kg 15x

Wide high incline BP:
- 62.5kg 2x
- 35kg 20x

V-bar lat pulldown:
- 40kg 20x
- 40kg 12x
Superset met
Neck extension:
- BW + 25.5kg 12x
- BW + 5kg 50x

Behind the neck shoulder press:
- 40kg 2x
- 26kg 12x

Lying supine DB curl:
- 10kg 2x4
superset met
One arm DB OH triceps extension:
- 10kg 8x
- 10kg 7x

BB side bent:
- 40kg 2x12

[Naruto rulezz]

Training C

Zercher squat:
- 92.5kg 3x
- 72.5kg 10x

Barbell back extension:
- 80kg 3x (1 sec hold en met straps)
- 60kg 20x

Push press:
- 55kg 3x
- 40kg 8x
Paired met
Weighted chin ups:
- BW + 25kg 3x
- BW + 10kg 8x

Dips:
- BW + 55.5kg 1x

Barbell curl:
- 30kg 2x8

Bench weighted DB crunch:
- 8kg 30x (2x 4kg DB's)

[Naruto rulezz]

Training D

Safety bar goodmorning:
- 42.5kg 20x

'Ballarina' safety bar squat:
- 30kg 20x

Wide towel chin ups:
- BW + 1kg 8x

Wide grip chest supported BB rear delt row:
- 50.5kg 10x

High incline DB BP:
- 25kg 9x

One arm BB shrug:
- 50kg 10x (met straps)

DB side raise:
- 4.5kg 30x

DB fat grip h-curl:
- 8kg 22x

Banded pushdown:
- blauw 32x

DB fat grip farmer walk:
- 10kg 1 minuut

[Naruto rulezz]

Training A

SSB squat:
- 110kg 1x
- 73.5kg 15x

SL DL:
- 130.5kg 4x
- 70kg 20x

Wide grip BTN pull ups:
- BW + 0.75kg 9x
- BW + 0;75kg 6x
Paired met
Seated DB OH press:
- 25kg 4x
- 16kg 10x

Snatch grip BB high pull:
- 32.5kg 2x5
Superset met
Neck curl:
- 30kg 13x (grip issues)
- 15kg 50x

Incline DB chest fly:
- 10.75kg 20x
superset met
DB chest supported rear delt fly / swing:
- 10.75kg 12x

[Naruto rulezz]

Training B

Hatfield SSB reverse lunge:
- 32.5kg 2x10 L en R

BB kelso shrug met straps:
- 100kg 5x
- 70kg 15x

Wide high incline BP:
- 63.5kg 2x
- 36kg 20x

V-bar lat pulldown:
- 50kg 8x
- 50kg 6x
Superset met
Neck extension:
- 25kg 11x
- 6kg 50x

BTN shoulder press:
- 40.5kg 3x
- 30kg 12x

Lying supine DB curl:
- 10kg 2x6
superset met
One armDB OH triceps extension:
- 10kg 8x
- 10kg 6x

BB side bent:
- 40kg 2x15 L en R