Naruto's log

[Naruto rulezz]

Hey, toch maar besloten om ook hier log bij te houden.

Main doel nu is cutten naar 66-68kg (spiegel zal vertellen welke van de twee) en mijn kracht op zelfde niveau te houden / eventueel te verbeteren.

1RM's:
squat: 110kg 1x
bench press: 80kg 1x
deadlift: 130kg 1x

Begin december (voordat kerstvakantie begin) ben ik van plan weer een PR week te houden, om zo lekker in vakantie uit te rusten en nieuwe jaar goed van start te gaan.
Mijn doelen voor deze PR week zijn:
squat: 120kg
bench press: 85kg
deadlift: 140kg

Op lichaamsgewicht van rond de 66-68 dus. (Op dit moment 70.2kg)

Het schema: fullbody workout, A en B variant.
Workout A:
Paused squat 3x3
CG BP 8x3 explosive mogelijk
DB row 3x6-8
DB press 3x8-10

Workout B:
Deadlift 3x2-3
In.DB.BP 3x6-8
Chin ups 30 totaal
Face pulls 3x12-15


Ben meestal rond 40 min al klaar.

Zal zo de training posten als ik terug ben van trainen. (Note: ik log ook op tumblr)

[Naruto rulezz]

Squat:
- 102.5kg 1x3
- 77.5kg 1x15 (@70% 1RM AMAP)
- 77.5kg 1x5

Romanian deadlift:
- 75kg 1x12
- 77.5kg 1x12

Paused BP:
- 60kg 2x3
- 62.5kg 1x3
- 62.5kg 1x2

Chin ups:
- BW + 1.25kg 1x14
- BW + 10kg 3x4

Dips:
- BW + 32.5kg 1x7
- BW + 32.5kg 1x5

DB side raise:
- 8kg 3x15

DB zotman curl:
- 7kg 1x12
- 8kg 1x8

[Naruto rulezz]

Deadlift:
- 90kg 1x3
- 100kg 1x3
- 105kg 1x3
- 110kg 1x3

Seated DB shoulder press:
- 16kg 1x6
- 18kg 1x6
- 20kg 1x3

Chin ups:
- BW + 5kg 1x5
- BW + 10kg 1x5
- BW + 15kg 3x5

Incline chest supported bent over reverse fly:
- 7kg 1x15
- 8kg 1x12
- 9kg 1x12

DB bulgarian split squat:
- BW 2x10

Pushdown:
- p5 1x12
- p6 1x5

Seated DB h-curl:
- 12kg 1x12
- 14kg 1x6

[Naruto rulezz]

Zercher squat:
- 60kg 1x8
- 70kg 1x8
- 72.5kg 1x4

Bench press:
- 72.5kg 1x5 @ RPE 8
- 80% werkset (57.5kg) 10x @ RPE 7
- 80% werkset (57.5kg) 9x @ RPE 8

Bent over row:
- 30kg 1x15
- 35kg 1x12
- 40kg 1x12
- 42.5kg 1x8

DB side raise:
- 7kg 1x15
- 8kg 1x15

Face pulls:
- p4 2x15

Dips:
- BW + 7.5kg 1x17
- BW + 7.5kg 1x9

One arm cable curl:
- p3 1x12
- p4 1x9

[Naruto rulezz]

Squat:
-100kg 2x3
-102.5kg 1x2

Incline DB BP:
-12kg 1x15
-14kg 1x15
-16kg 1x15
- 20kg 1x10

Chin ups:
-BW 14x
-+5kg 1x6
-+10kg 1x6
-+10kg 1x4

Dips:
- BW+30kg 1x8
- BW + 32.5kg 1x4

DB side raise:
- 7kg 2x15
- 8kg 1x12

DB zotman curl:
- 6kg 1x12
- 7kg 1x12

Farmer walk:
- 20kg 120 meter

[Naruto rulezz]

Deadlift:
- 80kg 1x10
- 100kg 1x10
- 110kg 1x2

Seated DB shoulder press:
- 16kg 2x6
- 18kg 1x5

Chin ups:
- BW + 5kg 1x5
- BW + 10kg 2x5
- BW + 15kg 2x5

Incline bent over DB rev. fly:
- 4kg 1x20
- 6kg 1x12
- 7kg 1x12
- 8kg 1x12

Pushdown:
- p5 1x12
- p6 1x5

Seated DB h-curl:
- 12kg 1x12
- 14kg 1x5

[Naruto rulezz]

Zercher squat:
- 50kg 1x8
- 60kg 1x8
- 70kg 1x6

Bench pres:
- 70kg 1x10 > VPR
- 72.5kg 1x5
- 72.5kg 2x4

Bent over row:
- 30kg 1x12
- 35kg 2x12
- 40kg 1x8

Band face pulls:
- rood 2x50

Dips:
- BW + 7.5kg 1x15
- BW + 7.5kg 1x8

One arm cable curl:
- p3 1x12
- p4 1x8

[Naruto rulezz]

Squat:
- 95kg 1x3
- 97.5kg 1x3
- 100kg 1x3

Bench press:
- 80kg 1x1
- 65kg 2x8
- 65kg 1x6

Chin ups:
- BW 1x13
- BW + 5kg 1x7
- BW + 10kg 2x5

Dips:
- BW + 30kg 1x6
- BW + 32.5kg 1x2

DB side raise:
- 6kg 1x15
- 7kg 2x12

DB rev. curl:
- 12kg 1x12 (laatste 2 konden iets netter)
- 12kg 1x5

DB hold:
- 40kg 1x 64 seconden

[Naruto rulezz]

Thanks man! Jij ook!

Stiff Legged deadlift:
- 80kg 1x12
- 90kg 1x12
- 100kg 1x7 < grip voornaamste die failde.

Seated DB shoulder press:
- 14kg 1x12
- 14kg 1x10
- 14kg 1x9
Koste veel moeite, erg veel , maar 1 rep erbij.

Chin ups:
- BW + 5kg 1x5
- BW + 7.5kg 1x5
- BW + 10kg 1x5
- BW + 12.5kg 1x5
- BW + 15kg 1x5

Incline bent over DB reverse fly
- 2kg 1x15
- 4kg 1x15
- 6kg 1x15
- 7kg 1x15

Pushdown:
- p5 2x12

Seated DB curl:
- 12kg 1x12
- 14kg 1x5

[niet_hier]

Naruto rulezz ik hoop dat je in 2019 veel progressie zult boeken, en dat je geen blessures oploopt. Zet 'm op!

[Naruto rulezz]

Zercher squat:
- 40kg 1x15
- 50kg 1x15
- 60kg 1x5

Bench press:
- 70kg 1x9
- 70kg 1x4 < was afgeleid
- 72.5kg 1x5
- 72.5kg 1x4

Straigth bar cable row:
- p16 1x20
- p18 1x15, 1x12
- p20 1x10

Band face pulls:
- rood 2x50'ish

Dips:
- BW + 6.25kg 1x20
- BW + 6.25kg 1x8

One arm cable curl:
- p2 1x12
- p3 1x12
- p4 1x6

[Naruto rulezz]

Squat:
- 90kg 1x3
- 92.5kg 1x3
- 95kg 1x3

Bench press:
- 70kg 1x3
- 75kg 1x1
- 80kg 1x2
- 65kg 1x8
- 65kg 1x7
- 65kg 1x6

Chin ups:
- BW 1x12
- BW + 5kg 1x9
- BW + 10kg 2x4

Dips:
- BW + 25kg 1x10
- BW + 30kg 1x2

DB side raise:
- 5kg 1x15
- 6kg 2x15

DB rev. curl:
- 10kg 1x15
- 12kg 1x8

DB holds:
- 40kg 50 sec

[Naruto rulezz]

Maandag niet getraind, moest plotseling naar de spoed eisende hulp met één van de huisdieren.

Stiff legged deadlift:
- 70kg 1x12
- 80kg 1x12
- 90kg 1x12
Voelde prima aan, wel vermoeiend. Naar mijn gevoel was die 90kg iets té touch and go > volgende week hierop letten.

Seated DB shoulder press:
- 14kg 1x12
- 14kg 1x10
- 14kg 1x8

Chin ups:
- BW + 5kg 2x5
- BW + 7.5kg 1x5
- BW + 10kg 1x5
- BW + 12.5kg 1x5

Face pulls:
- p6 2x20
- p10 1x10 > rood band face pulls 10x

Pushdown:
- p4 1x12
- p5 1x12
- p5 1x8

Seated twist DB curl:
- 10kg 1x12
- 12kg 1x12

[Naruto rulezz]

Squat:
- 90kg 3x3 rug voelde prima!

Bench press:
- 80kg 1x3
- 62.5kg 2x8, 1x10

Chin ups:
- BW 1x8
- BW + 5kg 1x9
- BW + 7.5kg 1x6
- BW + 10kg 1x4

Dips:
- BW + 25kg 1x8
- BW + 25kg 1x6

DB side raise:
- 4kg 1x15
- 5kg 2x15

DB rev. curl:
- 9kg 1x20
- 10kg 1x12

DB hold:
- 40kg 1x45 sec

[Naruto rulezz]

Stiff legged deadlift:
- 60kg 1x12
- 70kg 1x12
- 75kg 1x12
- 80kg 1x8

Seated DB shoulder press:
- 14kg 2x10
- 14kg 1x8

Chin ups:
- BW + 5kg 2x5
- BW + 7.5kg 2x5
- BW + 10kg 1x5

Face pulls:
- p5 1x25
- p6 2x15

Pushdown:
- p3 1x15
- p4 2x12

Seated DB curl:
- 10kg 1x12
- 12kg 1x8