Naruto's log

[Naruto rulezz]

Training D

Safety bar goodmorning:
- 65kg 7x

Paused safety bar squat:
- 91kg 3x

Wide grip bent over row:
- 75.5kg 7x

Pull ups:
- BW + 0.5kg 8x
- BW + 0.25kg 7x

High incline DB BP:
- 25.25kg 6x

BB shrug:
- 151kg 10x

DB power side raise:
- 16kg 5x
Crucifix hold 4kg 60 sec

Leroy Colbert seated DB curl:
- 10kg 2x8

Table reverse grip push ups:
- p3 25x
- p3 10x

DB side bent:
- 50kg 8x

Ab wheel standing rollout:
- 2 rubbere vloervlakken 15x (qua afstand)

[Naruto rulezz]

Ten eerste iedereen een erg gelukkig en hopelijk gezond nieuwjaar gewenst!

Training A

Safety bar squat:
- 111kg 2x
- 90kg 2x
- 90kg 3x

Deficit wide grip SL DL:
- 80.5kg 2x10

'Touwtje springen':
- 16kg per kant 2x40 hupjes.
Superset met
DB side raise:
- 6kg 2x15

Wide grip BTN pulldown:
- 36kg 2x12
Paired met
Seated DB OH press:
- 25.25kg 3x
- 18.25kg 8x

Face pulls;
- 30kg 16x
- 30kg 12x

Gargoyle back extension DB preacher hammer curl:
- 8kg 2x12

Dip leg raise:
- BW 20x

[Naruto rulezz]

Training B

Safety bar squat:
- 80.5kg 13x

One legged calf raise:
- BW + 30kg 10x
- BW + 30kg 5x
Superset met
Lu DB side raise:
- 8.25kg 14x
- 8.25kg 12x

Pendlay row:
- 81kg 10x
- 61kg 20x

Bench press:
- 81kg 2x
- 71kg 7x

Neutral grip chin ups:
- BW + 5.25kg 9x
- BW + 5.25kg 5x

BTN shoulder press:
- 26kg 15x

Gargoyle back extension DB preacher curl:
- 8kg 2x12
Superset met
Banded pushdown:
- dik rood 20x, 12x

Back extension crunch:
- BW + 2.5kg 5x

[Naruto rulezz]

Training C

Pin zercher squat:
- 70kg 4x
- 70kg 6x

Safety bar back extension:
- 40kg 3x
- 22.5kg 10x

Push press:
- 53.5kg 2x2
- 48.5kg 4x
Paired met
Chin ups:
- BW + 32.5kg 1x
- BW + 17.5kg 4x
- BW 10x

Dips:
- BW + 25kg 2x4
- BW + 25kg 1x6

Reverse grip BB curl:
- 35kg 3x
- 21kg 15x

Hollow hold lv2:
- BW + 5kg 30 seconden

[Naruto rulezz]

Training D

Sumo safety bar goodmorning:
- 20kg 2x12
Erge stretch in hamstrings, hier even aan wennen, dus rustig opbouwen. Meer 'strongman' achtige positie m.b.t. liften van een sandbag van de grond etc.

1 sec paused safety bar squat:
- 92kg 4x

Wide grip bent over row:
- 80kg 5x

Pull ups:
- BW + 0.75kg 10x
- BW + 0.5kg 6x

High incline DB BP:
- 25.5kg 6x

BB shrug:
- 170kg 1x

DB crucifix hold:
- 4.25kg 60 sec
- 4.25kg 30 sec

Leroy Colbert style seated DB curl:
- 10.25kg 2x10

Table reverse grip push ups:
- p2 15x

BB side bent:
- 20kg 15x L en R

Ab wheel standing rollout:
- 3 vlakken 5x

[Naruto rulezz]

Training A

Safety bar squat:
- 111.5kg 2x
- 91kg 3x
- 91kg 4x

Deficit wide grip SL DL:
- 85kg 2x10

Seated calf raise:
- BW 2x60
Superset met
DB side raise:
- 6.25kg 20x
- 6.25kg 16x

Wide grip BTN lat pulldown:
- 37.5kg 15x
- 37.5kg 12x
Paired met
Seated DB OH press:
- 26kg 2x
- 20kg 6x

Face pulls:
- 30.5kg 16x
- 30.5kg 13x

Gargoyle back extension DB preacher curl:
- 8kg 2x15

Dip leg raise:
- BW 25x

[Naruto rulezz]

Training B

SSB squat:
- 90kg 2x

One legged calf raise:
- 30kg 15x, 8x L en R
Superset met
Lu side raise:
- 8.5kg 15x, 13x

Pendlay row:
- 90kg 3x
- 70kg 15x

Bench press:
- 82.5kg 2x
- 72.5kg 7x

Neutral grip chin ups:
- BW + 5.5kg 10x
- BW + 5.5kg 6x

BTN shoulder press:
- 30kg 12x

Gargoyle style back extension DB preacher curl:
- 8kg 16x
- 8kg 12x
Superset met
Banded pushdown:
- rood 20x
- rood 14x

Back extension crunch:
- BW + 2.5kg 8x

[Naruto rulezz]

Training C

Pin zercher squat:
- 70.5kg 6x
- 70.5kg 8x

Safety bar back extension:
- 40.5kg 4x
- 23kg 11x

Push press:
- 56kg 2x2
- 51kg 3x
Paired met
Chin ups:
- BW + 33.5kg 1x
- BW + 20kg 5x
- BW 11x

Dips:
- BW + 26kg 2x3
- BW + 26kg 6x

Reverse grip BB curl:
- 35.5kg 3x
- 21.5kg 16x

Neck plank vanaf de knieën:
- 1 minuut
- 45 seconden

[Naruto rulezz]

Training D

1 sec paused safety bar squat:
- 92.5kg 6x

Sumo safety bar goodmorning:
- 21kg 2x15

Wide grip bent over row:
- 80.5kg 6x

Pull ups:
- BW + 1kg 10x
- BW + 1kg 6x

High incline DB BP:
- 26kg 6x

BB shrug:
- 180kg 15 sec hold

DB crucifix hold:
- 6kg 2x 30 seconden

Leroy Colbert seated DB curl:
- 12kg 2x6

Table reverse push ups:
- p2 20x

BB side bent:
- 30kg 15x L en R

Partial ab wheel standing rollout:
- 3 vlakken 5x

[Naruto rulezz]

Training A

Safety bar squat:
- 112.5kg 2x
- 92.5kg 4x
- 92.5kg 5x

Deficit wide grip SL DL:
- 90kg 2x10

Standing calf raise:
- BW 60x (op de grond staand)
- BW 40x
-Hatfield standing calf raise 20kg 15x
Superset met
DB side raise:
- 6.5kg 2x20
- 6.5kg 15x

Wide grip BTN lat pulldown:
- 40kg 12x
- 40kg 11x
Paired met
Seated DB OH press:
- 26kg 2x
- 20.25kg 6x

Face pulls:
- 31kg 18x
- 31kg 15x

Gargoyle back extension DB preacher hammer curl:
- 8.5kg 2x10

Dip leg raise:
- BW 30x