Naruto's log

[Naruto rulezz]

Training C

Zercher squat:
- 95kg 1x
- 75kg 6x

Barbell back extension:
- 100kg 2x
- 70kg 17x

Push press:
- 60kg 1x
- 41kg 8x
Paired met
Chin ups:
- BW + 26kg 2x
- BW + 11kg 6x

Dips:
- BW + 50kg 1x

Barbell curl:
- 31kg 2x6

Bench weighted DB crunch:
- 12kg (2x6kg DB's) 15x

[Naruto rulezz]

Training D

Safety bar goodmorning:
- 60kg 8x

'Ballarina' safety bar squat:
- 40kg 10x

Wide grip bent over row:
- 40kg 12x

Wide towel chin ups:
- BW + 1.25kg 9x

High incline DB BP
- 25.5kg 10x

Wide grip BB shrug:
- 60kg 10x

DB side raise:
- 8kg 12x

DB fat grip h-curl:
- 12kg 6x

Banded pushdown:
- blauwe weerstandsband 35x rest paused.

DB fat grip farmer walk:
- 12kg 30 seconden

[Naruto rulezz]

Training A

Safety bar squat:
- 111kg 1x
- 76kg 20x

SL DL:
- 140kg 2x (met straps)
- 100kg 10x (zonder straps, vanaf volgende keer met straps)

Standing calf raise:
- BW + 25kg 20x

Wide grip BTN pull ups:
- BW + 1.25kg 2x7
Paired met
Seated DB shoulder press:
- 25kg 4x
- 16kg 15x

Wide grip BB high pull:
- 35kg 2x6
superset met
Neck curl:
- 25kg 2x15

Incline DB chest fly:
- 12kg 10x
superset met
Chest supported DB rear delt swing:
- 12kg 20x (rest paused if needed)

[Naruto rulezz]

Training B

SSB reverse lunge:
- 33.5kg 6x

BB kelso shrug:
- 105kg 5x
- 75kg 15x

Wide high incline BP:
- 65kg 1x
- 40kg 15x

V-bar lat pulldown:
- 52.5kg 8x
- 50kg 8x
Superset met
Neck extension:
- 20kg 25x
- 10kg 50x

BTN shoulder press:
- 41kg 4x
- 31kg 10x

Lying supine DB curl:
- 10kg 2x8
superset met
One arm DB OH extension:
- 6kg 2x20

Suitcase deadlift:
- 50kg 2x6 L en R

[Naruto rulezz]

Training C

Zercher squat:
- 95.5kg 2x
- 75.5kg 6x

Barbell 1 sec hold back extension:
- 101kg 3x
- 71kg 12x

Push press:
- 60.5kg 0x (voelde toen ik onrackte, dat al niet zou gaan)
- 41.5kg 8x
Paired met
Chin ups:
- BW + 27.5kg 1x
- BW + 11.25kg 7x

Dips:
- BW + 50kg 1x

Barbell curl:
- 32.5kg 2x6

Bench weighted DB crunch:
- 16kg 25x (2x8kg DB's)

[Naruto rulezz]

Training D

Safety bar goodmorning:
- 61kg 11x

'Ballarina' safety bar squat:
- 42.5kg 10x

Wide grip bent over row:
- 45kg 15x

Wide towel chin ups:
- BW + 1.25kg 10x

High incline DB BP:
- 25kg 11x

Wide grip BB shrug:
- 120kg 4x (met straps)

DB side raise:
- 10kg 8x

DB fat grip h-curl:
- 12kg 8x

2 sec paused dips:
- BW 6x

DB fat grip farmer walk:
- 12kg 50 seconden

[Naruto rulezz]

Training A

Safety bar squat:
- 112.5kg 1x
- 80kg 10x

SL DL:
- 150kg 1x
- 101kg 10x

Standing calf raise:
- BW + 50kg 20x

Wide grip BTN pull ups:
- BW + 2.5kg 2x7
Paired met
Seated DB shoulder press:
- 25kg 3x
- 18kg 10x

Wide grip BB high pull:
- 40kg 2x4
superset met
Neck extension:
- 25kg 2x16

Incline DB chest fly superset met DB rear delt swing:
- 12kg 12x / 12kg 30x (rest paused)

[Naruto rulezz]

Training B

Cossack squat:
- BW 8x per kant (gaande weg meer ROM / flexibeler worden)
-Horse stance 1 minuut

Standing calf raise:
- BW + 55kg 25x
superset met
DB side raise:
- 8kg 20x

BB kelso shrug:
- 110kg 3x
- 100kg 8x

Wide high incline BP:
- 66kg 0x
- 41kg 16x

V-bar lat pulldown:
- 53.5kg 8x
- 50kg 10x

BTN shoulder press:
- 42.5kg 1x
- 40kg 3x

Lying supine DB curl:
- 10kg 9x
- 10kg 8x
Superset met
One arm DB OH extension:
- 6kg 2x21

BB suitcase deadlift:
- 60kg 2x1

[Naruto rulezz]

Training C

Zercher squat:
- 100kg 3x
- 80kg 6x

Barbell 1 sec hold back extension:
- 110kg 2x
- 75kg 13x

Push press:
- 60kg 0x
- 42.5kg 8x
Paired met
Chin ups:
- BW + 27.5kg 1x
- BW + 15kg 7x

Dips:
- BW + 50kg 1x

Barbell curl:
- 35kg 6x
- 35kg 4x

Bench weighted DB crunch:
- 32kg 15x (2x 16kg DB's)

[Naruto rulezz]

Training D

Safety bar goodmorning:
- 70kg 4x

'Ballarina' safety bar squat:
- 45kg 10x

Wide grip bent over row:
- 60kg 8x

Wide towel chin ups:
- BW + 5kg 7x

High incline DB BP:
- 16kg 15x
(Leuning pin 4)

Wide grip BB shrug:
- 130kg 6x

DB side raise:
- 10kg 10x

DB fat grip h-curl:
- 12kg 9x

2 sec paused dips:
- BW + 1.25kg 6x

DB fat grip farmer walk:
- 12kg 1 minuut

[Naruto rulezz]

Training A

Safety bar squat:
- 115kg 1x
- 81kg 11x

SL DL:
- 150kg 1x
- 102.5kg 11x

Standing calf raise:
- BW + 50kg 30x

Wide grip BTN pull ups:
- BW + 5kg 7x
- BW + 5kg 4x
Paired met
Seated DB OH press:
- 20kg 8x
- 20kg 6x

Wide grip BB high pull:
- 41kg 2x6
Paired met
Neck curl:
- 25kg 2x20

incline DB chest fly:
- 8kg 20x

[Naruto rulezz]

Training B

Horse stance:
- 4kg 60 sec
- 6kg 30 sec

Standing calf raise:
- 75kg 23x
superset met
DB side raise:
- 10kg 12x

Wide high incline BP:
- 62.5kg 3x
- 42.5kg 17x

V-bar lat pulldown:
- 60kg 5x
- 50kg 11x
superset met
Neck extension:
- 22.5kg 20x
- 12.5kg 50x

BTN shoulder press:
- 30kg 10x

Lying supine DB curl:
- 10kg 10x
- 10kg 8x
superset met
Lying rolling DB triceps extension:
- 10kg 12x
- 10kg 10x

Bench reverse crunch:
- BW 15x