Naruto's log

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  • 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:
    - 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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:

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