Naruto's log

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • Naruto rulezz
    started a topic Naruto's log

    Naruto's log

    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
    replied
    Squat:
    - 82.5kg 4x6

    Bench press:
    - 82.5kg 4x1
    - 70kg 2x3 (1 sec paused)

    One arm DB row:
    - 35kg 3x6
    - 35kg 1x8

    DB butterfly raise:
    - 5kg 1x15
    - 5.5kg 1x15

    Face pull:
    - p6 + 1kg 1x15
    - p7 1x15
    - p7 + 0.25kg 1x15
    - p7 + 0.5kg 1x15

    Dips:
    - BW + 12.5kg 2x8
    - BW + 12.75kg 1x8

    DB curl:
    - 12kg 1x12
    - 12kg 1x10

    Leave a comment:


  • Naruto rulezz
    replied
    Squat:
    - 92.5kg 5x3
    - 93.5kg 1x3

    Hip thrust:
    - 70kg 1x12
    - 80kg 1x12
    - 90kg 1x12
    - 100kg 1x10
    Laatste set kon wat netter.

    In. CG. BP:
    - 60kg 2x6
    - 60kg 1x4
    - 60kg 1x5

    V-bar lat pulldown:
    - p11 + 1kg 3x12
    - p11 + 1kg 1x8

    One arm cable side raise:
    - p5 + 0.25kg 4x12

    Feet op bench deficit push ups:
    - BW 2x12

    Hammer curl:
    - 12kg 1x8
    - 14kg 2x6

    Leave a comment:


  • Naruto rulezz
    replied
    Deadlift:
    - 143kg 1x1
    - 110kg 2x5

    Military press:
    - 50kg 3x3
    - 50kg 1x2
    - 50kg 1x3

    Pull ups:
    - BW + 1.25kg 8x5

    BSS:
    - 25kg 1x8
    - 27.5kg 1x6
    - 30kg 1x8

    One arm cable side raise:
    - p4 + 1kg 4x15

    One legged calf raise met dip belt:
    - BW 1x10
    - + 20kg 2x10

    DB f-walk: 30kg 45 sec
    DB hold: 35kg 40 sec

    Leave a comment:


  • Naruto rulezz
    replied
    Squat:
    - 81kg 4x6

    Bench press:
    - 83kg 3x1
    - 80kg 3x3

    One arm DB row:
    - 32.5kg 2x10
    - 32.5kg 2x8

    DB butterfly raise:
    - 4.25kg 2x25

    Face pulls:
    - p6 + 0.5kg 3x15
    - p6 + 1kg 1x15

    Dips:
    - BW + 11.25kg 2x8
    - BW + 11.25kg 1x10

    DB curl:
    - 12kg 1x12
    - 12kg 1x11

    Leave a comment:


  • Naruto rulezz
    replied
    Squat:
    - 91kg 5x3
    - 92.5kg 1x3

    Hip thrust:
    - 70kg 2x12
    - 80kg 1x12
    - 90kg 1x12

    In CG BP:
    - 60kg 1x6
    - 60kg 3x4

    V-bar lat pulldown:
    - p7 + 1kg 4x15

    One arm cable side raise:
    - p5 3x12
    - p5 1x10

    Deficit push ups:
    - BW + 10kg 1x15
    - BW 1x12

    DB hammer curl:
    - 12kg 1x12
    - 12kg 2x8

    Leave a comment:


  • Naruto rulezz
    replied
    Deadlift:
    - 142.5kg 1x1
    - 108kg 2x5

    Military press:
    - 48kg 4x3
    - 50kg 1x3
    Paired met:
    Pull ups:
    - BW 3x7
    - BW 4x6
    - BW 2x5

    BSS met safety bar:
    - 20kg 1x8
    - 22.5kg 1x8
    - 25kg 1x8

    One arm cable side raise:
    - p4 + 0.75kg 4x15

    Dip belt one legged calf raise:
    - BW 1x10
    - BW + 18kg 2x10

    DB f-walk: 30kg 30 sec
    DB hold: 32.5kg 60 sec

    Leave a comment:


  • Naruto rulezz
    replied
    Squat:
    - 80kg 3x6
    - 80.5kg 1x8

    Bench press:
    - 83kg 5x1
    - 83kg 1x2

    One arm DB row:
    - 32.5kg 4x8

    DB butterfly raise:
    - 4.25kg 1x25
    - 4.25kg 1x20

    Face pulls:
    - p6 + 0.25kg 4x15

    Dips:
    - BW + 10kg 2x10
    - BW + 11.25kg 1x8

    DB curl:
    - 12kg 2x10

    Leave a comment:


  • Naruto rulezz
    replied
    Squat:
    - 90.5kg 6x3

    Hip thrust:
    - 32.5kg 1x12
    - 40kg 1x12
    - 50kg 1x12
    - 60kg 1x12

    In. CG. BP:
    - 60kg 3x5
    - 60kg 1x6

    V-bar lat pulldown:
    - p11 + 0.75kg 4x12

    One arm cable side raise:
    - p4 + 1kg 4x12

    Deficit push ups:
    - BW 1x25
    - BW 1x15

    DB hammer curl:
    - 10kg 2x15
    - 10kg 1x8 +-

    Leave a comment:


  • Naruto rulezz
    replied
    Deadlift:
    - 141kg 1x1
    - 107.5kg 2x5

    Military press:
    - 47.5kg 5x3

    Paired met

    Pull ups:
    - 8x6
    - 1x5

    BSS:
    - BW + 14kg 2x8

    One arm cable side raise:
    - p4 + 0.5kg 4x15

    One legged calf raise:
    - BW 1x10
    - BW + 17.5kg 2x10
    2 sec hold, 3 sec stretch

    DB f-walk: 27.5kg 1 min
    DB hold: 30kg 1 min

    Leave a comment:


  • Naruto rulezz
    replied
    Haha yup. Naja, volgende week 78kg 4x6 en dan weer 'back on track'. Shit happens

    Leave a comment:


  • niet_hier
    replied
    Originally posted by Naruto rulezz View Post
    Pas na derde set had ik door dat er 10kg te weinig op zat =/. Vond al zo gemakkelijk / goed gaan.
    Haha! Dat is er een van de categorie "Fautje, bedankt!"

    Leave a comment:


  • Naruto rulezz
    replied
    Squat:
    - 67.5kg 3x6
    - 77.5kg 1x8
    Pas na derde set had ik door dat er 10kg te weinig op zat =/. Vond al zo gemakkelijk / goed gaan.

    Bench press:
    - 82.5kg 6x2

    One arm DB row:
    - 32.5kg 4x6

    DB butterfly raise:
    - 4.25kg 2x15

    Face pulls:
    - p6 1x20
    - p6 3x15

    Dips:
    - BW + 10kg 2x6
    - BW + 10kg 1x8

    DB curl:
    - 12kg 2x8

    Leave a comment:


  • Naruto rulezz
    replied
    Training van woensdag:
    Deadlift:
    - 140.5kg 1x1
    - 106kg 2x5

    Military press:
    - 46.5kg 5x3

    Paired met

    Pull ups:
    - BW 7x5

    BSS:
    - BW + 14kg 2x6

    One arm cable side raise:
    - p4 + 0.25kg 3x15
    - p4 + 0.25kg 1x12

    Dip belt one legged calf raise:
    - BW 1x10
    - + 40kg 1x6
    - + 20kg 1x8
    2 sec hold, 3 sec stretch

    DB f-walk:
    - 25kg per kant 1 min
    DB hold:
    - 30kg 45 sec





    Training van vandaag:
    Squat:
    - 90kg 6x3

    Hip thrust:
    - BW 1x15
    - 20kg 1x15
    - 25kg 1x15
    - 30kg 1x15

    In CG BP:
    - 60kg 3x4
    - 60kg 1x5

    V-bar lat pulldown:
    - p11 + 0.5kg 2x12
    - p11 + 0.5kg 2x10

    One arm cable side raise:
    - p4 + 0.75kg 3x12
    - p4 + 1kg 1x12

    Deficit push ups:
    - BW 1x25
    - BW 1x20

    DB hammer curl:
    - 10kg 2x15
    - 10kg 1x10

    Leave a comment:


  • Naruto rulezz
    replied
    Squat:
    - 75kg 4x8

    Bench press:
    - 82.5kg 3x1
    - 82.5kg 2x2
    - 82.5kg 1x1
    Was meer mentaal kwestie van dit gewicht aandurven. Zonder spotter!

    One arm DB row:
    - 30kg 4x10

    DB butterfly raise:
    - 4kg 2x30

    Face pulls:
    - p8 + 0.75kg 2x15
    - p8 + 0.75kg 1x12

    Dips:
    - BW + 8.75kg 3x8

    DB curl:
    - 11kg 1x12
    - 11kg 1x10

    Leave a comment:

Sidebar top desktop

Collapse

Actieve discussies

Collapse

Working...
X