Naruto's log

[Naruto rulezz]

Training C

Wide grip banded deadlift:
- 85kg + groene band 6x
- 90kg + groene band 6x
- 100kg + groene band 6x

Weighted dips:
- BW + 47.5kg + groene band 1x
- BW + 37.5kg + groene band 4x
- BW + 27.5kg + groene band 8x

Inverted row:
- BW + 5kg 3x10
superset met:
Straigth arm lat pulldown: 25kg 3x12

BSS:
- BW + 10kg p.k. 2x10

Lu side raise:
- 6.5 2x15

DB curl:
- 12kg 11x, 8x
superset met:
Cable pushdown:
- 18kg 15x, 12x

[Naruto rulezz]

Training B

RDL:
- 100kg 8x, 6x, 6x

Incline BP:
- 72.5kg 3x @ RPE 7.5
- 62.5kg 8x, 6x

Triset:
Chest supported DB row: 16kg p.k. 3x15
Y-raise: 2.5kg 3x15
DB side raise: 8kg 3x15

One legged leg extension:
- 8.5kg 2x20

DB rolling triceps extension:
- 8kg 2x15
superset met
Incline DB curl:
- 8kg 2x15

[Naruto rulezz]

Training A

Weighted dips:
- BW + 50kg 3x
- BW + 40kg 6x
- BW + 30kg 7x
Paired met
Weighted chin ups:
- BW + 30kg 2x
- BW + 20kg 3x
- BW + 10kg 5x

Wide grip BB hold:
- 170kg > 150kg > 100kg > 60kg
Elk gewicht zolang mogelijk vasthouden en gedropset.
Superset met
One legged standing calf raise:
- BW + 7.5kg 3x12 L en R

DB side raise:
- 6kg 2x25
superset met
DB h-curl:
- 17kg 4x, 3x (deload volgende week)
superset met
One arm overhead DB triceps extension:
- 9kg 2x10

Unilateral leg curl:
- 11kg 2x15

[Naruto rulezz]

Training C

Wide grip deadlift:
- 80kg 2x
- 90kg 2x
- 100kg 1x
- 110kg 1x
- 120kg 1x
- 100kg 2x (back-off set)

Weighted dips:
- BW + 45kg + groene band 3x
- BW + 35kg + groene band 5x
- BW + 25kg + groene band 7x

Inverted row: 2 sec hold
- BW 3x10
superset met:
Straigth arm lat pulldown: 23.5kg 3x12

BSS:
- BW + 10kg p.k. 3x8

Lu side raise:
- 6kg 2x15
superset met: One arm BB shrug: 30kg 2x15

DB curl:
- 12kg 2x10
superset met:
Cable pushdown:
- 17.5kg 2x15

[Naruto rulezz]

Training B

Romanian deadlift:
- 100kg 3x6

Incline BP:
- 70kg 1x
- 60kg 10x
- 60kg 8x

Pull ups:
- BW + 5.5kg 3x4
paired met:
DB side raise: 12kg 3x12

One legged leg extension:
- 7.5kg 3x15

DB rolling triceps extension:
- 6.75kg 2x20
superset met
Incline DB curl:
- 6.75kg 2x20

[Naruto rulezz]

Training A

Weighted dips:
- BW + 50kg 1x
- BW + 40kg 5x
- BW + 30kg 7x
Paired set met:
Weighted chin ups:
- BW + 40kg 1x
- BW + 30kg 2x
- BW + 20kg 5x

Wide grip BB shrugs:
- 150kg 10x, 6x, 6x
superset met
Standing calf raise:
- BW + 75kg 11x (3 sec hold en stretch)
- BW + 75kg 2x20

DB h-curl:
- 17kg 2x6
superset met
One arm DB OH extension:
- 8.5kg 2x12

Unilateral leg curl:
- 10kg 2x15

[Naruto rulezz]

Training C

Weighted accommodating dips:
- BW + 40kg + groene band 4x @ RPE 9.5
- BW + 30kg + groene band 6x @ RPE 9
- BW + 20kg + groene band 10x @ RPE 9

Inverted rows:
- BW + 20kg 3x8
superset met
Straigth arm lat pulldown:
- 22.5kg 3x15

BSS:
- BW + 16kg 3x10

Lu side raise:
- 6kg 15x
- 6kg 2x12
superset met
One arm BB shrug:
- 42.5kg 10x, 8x, 8x

Wide grip SL banded DL:
- 70kg + groene band 2x6
- 80kg + groene band 6x

DB curl:
- 10kg 2x10
superset met
Cable pushdown:
- 20kg 2x10

[Naruto rulezz]

Training B

RDL:
- 100kg 3x4

Push ups:
- BW 20x, 15x, 10x

Lat pulldown:
- 30kg 15x
- 40kg 2x12
superset met
DB side raise: 8kg 3x15


One legged leg extension:
- 6kg 15x, 20x, 20x

DB rolling triceps extension:
- 6.25kg 2x20
superset met
Incline DB curl:
- 6.25kg 2x20


Sinds gister wat vaste spieren bij rechterkant nek/trapezius rechts, hierdoor voelde incline BP niet fijn, dus hiervoor in de plaats push ups gedaan, en idemdito voor pull ups naar lat pulldown. Gelijk lichte deload wat geen kwaad kan.

[Naruto rulezz]

Training A

Weighted dips:
- BW + 60kg 1x
- BW + 50kg 2x
- BW + 40kg 3x
Paired met
Weighted chin ups:
- BW + 35kg 1x
- BW + 25kg 3x
- BW + 15kg 5x

Wide grip BB shrugs:
- 150kg 2x7
- 150kg 1x6
superset met
Tempo standing calf raise:
- BW + 65kg 4x15

DB h-curl:
- 16.5kg 8x, 6x
superset met
One arm DB OH tricep extension:
- 8kg 15x, 10x

Unilateral leg curl:
- 20kg 6x, 5x (deload volgende week)

[Naruto rulezz]

Training C

Weighted dips:
- BW + 37.5kg + groene band 6x
- BW + 27.5kg + groene band 7x
- BW + 17.5kg + groene band 8x

Inverted row:
- BW + 17.5kg 10x, 10x, 8x
superset met
Straigth arm lat pulldown:
- 20kg 3x15

BSS:
- BW + 14kg 3x10

Lu side raise:
- 6kg 3x12
superset met
One arm BB shrug: 40kg 3x15

Wide grip SL DL:
- 65kg 2x12
- 70kg 1x6

DB curl:
- 9kg 2x12
superset met
Cable pushdown:
- 15kg 2x15

[Naruto rulezz]

Training B

RDL:
- 90kg 3x8

Incline BP:
- 66kg 6x @ RPE 8
- 56kg 11x, 8x @ RPE 8.5

Weighted pull ups:
- BW + 5.5kg 6x, 6x, 4x
Superset met
DB side raise: 12kg 3x10

One legged leg extension:
- 3.5kg 25x
- 5kg 25x, 20x

DB rolling triceps extension:
- 6kg 2x20
superset met
Incline DB curl:
- 6kg 2x20

A) L-sit 2x15
B) Banded crunch 2x20 (dikkere rode elastiek)

[Naruto rulezz]

Training A

Weighted dips:
- BW + 55kg 1x
- BW + 45kg 3x
- BW + 40kg 5x
Paired met
Weighted chin ups:
- BW + 33kg 1x
- BW + 23kg 3x
- BW + 13kg 6x

Wide grip BB shrugs:
- 150kg 3x6
superset met
Standing calf raise:
- BW + 65kg 4x10

DB h-curl:
- 16kg 9x
- 16kg 6x

Unilateral leg curl:
- 17.5kg 2x10

F-walk:
- 40kg 58 seconden

[Naruto rulezz]

Sinds weekje plaats ik m'n workouts op Youtube, mocht men het leuk vinden te abonneren: Victory Coaching

[Naruto rulezz]

Training C
Weighted dips:
- BW + 35kg + groene band 6x
- BW + 25kg + groene band 8x
- BW + 15kg + groene band 10x

Inverted row:
- BW + 15kg 3x10
superset met
Straight arm lat pulldown: 17.5kg 3x15

Bulgarian split squat:
- BW + 8kg 15x
- BW + 12kg 2x12

Lu side raise:
- 5kg 16x
- 6kg 2x10
superset met
One arm BB shrug: 40kg 13x, 12x, 12x

Wide grip SL deadlift:
- 52.5kg 12x
- 55kg 12x
- 60kg 12x

DB curl:
- 8.75kg 2x12

[Naruto rulezz]

Training B

RDL:
- 85kg 3x10

Incline BP:
- 65kg 6x
- 55kg 12x
- 55kg 6x

Weighted pull ups:
- BW + 5kg 3x6
Paired met
DB side raise: 11kg 3x15

One legged leg extension:
- 2.5kg 25x
- 3kg 2x25

DB rolling triceps extension:
- 5kg 2x20
superset met
Incline DB curl:
- 5kg 2x20

L-sit 2x12
superset met
Banded crunch 2x25 (blauw)