Naruto's log

[Naruto rulezz]

Training B

Horse stance:
- 16kg 60 sec
- 20kg 30 sec

Standing calf raise:
- 80kg 25x
superset met
Lu side raise:
- 6kg 20x

Pendlay row:
- 70kg 10x

Wide high incline BP:
- 52.5kg 7x

V-bar lat pulldown:
- 62kg 5x

BTN shoulder press:
- 33kg 7x

Lying supine DB curl:
- 10.5kg 8x
superset met
Lying rolling DB triceps extension:
- 10.5kg 12x

Bench sit-up (decline bench):
- BW 10x

[Naruto rulezz]

Training C

Zercher squat:
- 105.5kg 1x
- 100kg 2x

Safety bar back extension:
- 22.5kg 2x12

Push press:
- 57kg 1x
- 47kg 6x
Paired met
Chin ups:
- BW + 20.25kg 2x3
- BW + 20.25kg 1x4

Dips:
- BW + 40kg 4x
- BW + 10kg 12x

Reverse grip BB curl:
- 23.5kg 2x8

Ab wheel rollout:
- 12x

[Naruto rulezz]

Training D

Safety bar goodmorning:
- 80kg 1x

'Ballarina' safety bar squat:
- 71kg 8x

Wide grip bent over row:
- 70.5kg 9x

Wide towel chin ups:
- BW + 15.5kg 4x

High incline DB BP:
- 20.75kg 13x

Wide grip BB shrug:
- 100kg 20x

DB side raise:
- 6kg 20x

DB fat grip h-curl:
- 16kg 4x

2 sec paused dips:
- BW + 15kg 6x

DB fat gripz farmer walk:
- 16kg 36 sec

Dip knee raise:
- 20kg 8x

[Naruto rulezz]

Training A

Safety bar squat:
- 121kg 1x
- 101kg 2x

SL DL:
- 152.5kg 2x
- 112.5kg 8x

Standing calf raise:
- BW + 75kg 25x
superset met
DB side raise:
- 8.5kg 15x
- 10kg 10x

Wide grip BTN pull ups:
- BW + 5.5kg 8x
Paired met
Seated DB OH press:
- 20.25kg 8x

WIde grip BB upright row richting voorhoofd:
- 25kg 8x

Incline DB chest fly:
- 12kg 6x

Dip knee raise:
- 20kg 10x

[Naruto rulezz]

Training B

Horse stance:
- 20kg 60 sec
- 25kg 30 sec

Standing calf raise:
- BW + 100kg 15x (schijven waren beetje breed dook dikte van twee schijven. volgende keer 95kg zodat geheel wat smaller is).
Superset met
Lu side raise:
- 6.5kg 20x

Pendlay row:
- 80kg 6x

Bench press:
- 80kg 3x
- 60kg 10x

V-bar lat pulldown:
- 62.5kg 4x

BTN shoulder press:
- 33.5kg 8x

Lying supine DB curl:
- 11kg 10x
superset met
Lying rolling DB triceps extension:
- 11kg 13x

Bench sit-up:
- BW 2x12

[Naruto rulezz]

Training C

Zercher squat:
- 106kg 2x

Safety bar back extension:
- 25kg 10x
- 25kg 8x

Push press:
- 58kg 1x
- 48kg 5x
Paired met
Chin ups:
- BW + 25kg 2x
- BW + 10kg 8x
- BW 8x

Dips:
- BW + 45kg 3x
- BW + 15kg 12x

Reverse grip BB curl:
- 25kg 10x
- 25kg 8x

Ab wheel rollout:
- BW 15x

[Naruto rulezz]

Training D

Safety bar goodmorning:
- 80kg 2x

1 sec paused safety bar squat:
- 72.5kg 6x

WIde grip bent over row:
- 72kg 6x

Wide towel chin ups:
- BW + 20kg 1x
- BW 4x

High incline DB BP:
- 25kg 5x

Wide grip BB shrug:
- 110kg 12x

DB side raise:
- 6.25kg 20x
- 6.25kg 16x

DB fat grip h-curl:
- 16kg 5x

Paused dips:
- BW + 20kg 2x

DB fat grip farmer walk:
- 16kg 60 sec

Overhead DB side bent:
- 4kg 6x om en om

[Naruto rulezz]

Training A

Safety bar squat:
- 122.5kg 1x
- 102.5kg 3x

SL DL:
- 155kg 2x
- 115kg 6x

Standing calf raise:
- BW + 75kg 28x
Superset met
DB side raise:
- 10.5kg 12x
- 10.5kg 11x

Wide grip BTN pull ups:
- BW + 6kg 5x
Paired met
Seated DB OH press:
- 20.5kg 8x

Wide grip BB upright row naar voorhoofd:
- 26kg 10x

Incline DB chest fly:
- 12kg 10x

Dip knee raise:
- 20kg 6x

[Naruto rulezz]

Training B

Horse stance:
- 25kg 60 sec
- 25kg 45 sec

Standing calf raise:
- BW + 90kg 6x (te volle dip riem om handig te kunnen calf raise'en, dan maar met max. 75kg reps opbouwen).
Superset met
Lu side raise:
- 8kg 12x, 10x

Pendlay row:
- 81kg 10x

Bench press:
- 80.5kg 3x
- 60.5kg 10x

V-bar 1 sec hold lat pulldown:
- 40kg 10x

BTN shoulder press:
- 35kg 8x

Lying supine DB curl:
- 12kg 10x
superset met
Lying rolling DB triceps extension:
- 12kg 15x

Bench sit-ups:
- BW + 1.25kg 13x, 8x

[Naruto rulezz]

Training C

Zercher squat:
- 110kg 1x
- 60kg 3x (1 sec paused)

Safety bar back extension:
- 26kg 10x
- 26kg 9x

Push press:
- 60kg 0x
- 50kg 3x
Paired met
Chin ups:
- BW + 26.25kg 2x
- BW + 11.25kg 8x
- BW 8x

Dips:
- BW + 45.5kg 4x
- BW + 15.5kg 12x

Reverse grip BB curl:
- 26kg 2x6

Ab wheel rollout vanaf de knieën:
- 18x

[Naruto rulezz]

Training D

Safety bar goodmorning:
- 81kg 3x

1 sec paused safety bar squat:
- 75kg 6x

Wide grip bent over row:
- 72.5kg 8x

Wide neutral grip pull ups:
- BW 8x

High incline DB BP:
- 25kg 6x

Wide grip BB shrug:
- 110kg 20x

DB side raise:
- 6.5kg 20x
- 6.5kg 17x

DB fat grip hammer curl:
- 16kg 5x

1 sec paused dips:
- BW + 16.25kg 5x

DB fat gripz farmer walk:
- 20kg 13 sec

Overhead DB side bent:
- 4kg 8x om en om (16x totaal)

[Naruto rulezz]

Training A

Safety bar squat:
- 125kg 0x (durfde niet, laatste w-up was 110kg 1x)

SL DL:
- 160kg 2x (meer reguliere deadlift, maar alsnog een VPR!)
- 120kg 3x (geen straps, wel SL DL)

Standing calf raise:
- BW + 75kg 25x
Superset met
DB side raise:
- 12kg 8x, 5x

Wide grip BTN pull ups:
- BW + 6kg 4x
Paired met
Seated DB OH press:
- 20.75kg 8x

Wide grip BB upright row naar voorhoofd:
- 27.5kg 8x

Incline DB chest fly:
- 12kg 12x

Dip knee raise:
- BW + 20kg 10x

[Naruto rulezz]

Training B

Horse stance:
- 25kg 90 seconden

Tempo standing calf raise:
- BW + 75kg 12x (2 sec hold en stretch)
superset met
Lu side raise:
- 8kg 13x
- 8kg 12x

Pendlay row:
- 90kg 3x
- 70kg 6x

Bench press:
- 81kg 3x
- 61kg 10x

V-bar 1 sec hold lat pulldown:
- 41kg 12x

BTN shoulder press:
- 40kg 4x

Lying supine DB curl:
- 12.5kg 4x
Lying rolling DB triceps extension:
- 12.5kg 12x

Bench decline sit-up:
- BW + 2.5kg 15x
- BW 5x (back extension crunch)

[Naruto rulezz]

Training C

Zercher squat:
- 110kg 2x
- 60kg 4x (1 sec paused)

Safety bar back extension:
- 27kg 11x
- 27kg 5x

Push press:
- 50kg 1x,2x,3x
Paired met
Chin ups:
- BW + 26.25kg 2x
- BW + 11.75kg 6x
- BW 8x

Dips:
- BW + 50kg 1x
- 25kg 10x

Reverse grip BB curl:
- 27.5kg 2x4

Ab wheel rollout vanaf de knieën:
- BW 20x

[Naruto rulezz]

Training D

Safety bar goodmorning:
- 82.5kg 2x

1 sec paused safety bar squat:
- 80kg 6x

Wide grip bent over row:
- 75kg 4x

One arm DB row / kroc row:
- 40kg 8x

High incline DB BP:
- 25kg 7x

Wide grip BB shrug:
- 120kg 10x

DB side raise:
- 8kg 12x
- 8kg 10x

DB fat grip h-curl:
- 16kg 4x

1 sec paused dips:
- BW 6x
Deload'ish, rechter voorkant schouders voelt wat pijnlijk (verkeerd gelegen vannacht). Morgen vrije dag, dan op werk even bubbelbad pakken en infra rood.

DB fatgrip farmer walk:
- 20kg 18 sec

Overhead DB side bent:
- 4kg 10x per kant.