Naruto's log

[Naruto rulezz]

Training C

Zercher squat:
- 70kg 3x4

One legged back extension:
- BW + 8kg 10x L en R
- BW + 10kg 6x L en R

Push press:
- 52.5kg 4x2
- 52.5kg 1x3

Chin ups:
- BW + 31kg 2x
- BW + 21kg 6x
- BW + 11kg 8x

Dips:
- BW + 25kg 8x
- BW + 25kg 6x

Crunch op back extension:
- BW 6x, 4x
Grotere ROM

[Naruto rulezz]

Training B

Hatfield safety bar bulgarian split squat:
- 40kg 2x6

Zercher SL rack pull:
- 20kg 2x15
(zwarte balk als rack)

Bench press:
- 80kg 3x
- 80kg 1x
- 80kg 2x

Hammer grip chin ups:
- BW + 1kg 15x
- BW + 3kg 8x
superset met
Neck extension:
- 25kg 2x6

Behind the neck shoulder press:
- 40kg 2x3

Incline DB curl:
- 12kg 10x
- 16kg 2x

DB pullover:
- 16kg 2x7
superset met
Side bent op back extension:
- BW + 6kg 2x8

[Naruto rulezz]

Training A

Safety bar squat:
- 90kg 4x1

Snatch grip SL DL met shrug:
- 62.5kg 2x10

WIde grip BTN lat pulldown:
- 31kg 2x15
paired met
Seated DB shoulder press:
- 18kg 10x
- 18kg 8x

BB high pull:
- 40kg 2x6
superset met
Neck curl:
- 30kg 2x8

DB h-curl:
- 12kg 2x15
superset met
Push ups:
- BW 22x
- BW 17x

Reverse crunch op bankje:
- BW 2x14

[Naruto rulezz]

Training C

Zercher squat:
- 70kg 3x2

One legged back extension:
- BW + 6kg 12x L en R
- BW + 8kg 6x L en R

Push press:
- 52.5kg 4x1
- 52.5kg 1x2

Chin ups:
- BW + 30kg 2x
- BW + 20kg 6x
- BW + 10kg 8x

Dips:
- BW + 25kg 2x6

Crunch op back extension:
- BW 2x8

One arm DB preacher curl:
- 12kg 10x
- 16kg 1x

[Naruto rulezz]

Training B

Hatfield SSB bulgarian split squat:
- 25kg 2x10

Zercher SL rack pull:
- 75kg 2x4

Bench press:
- 80kg 2x
- 80kg 2x1

Hammer grip chin ups:
- BW 15x (PR)
- BW + 3kg 7x
superset met
Neck extension:
- 25kg 2x5

Behind the neck shoulder press:
- 35kg 6x
- 35kg 4x

Incline DB curl:
- 12kg 6x
- 16kg 3x

DB pullover:
- 16kg 2x6 (zo groot mogelijke stretch / ROM)
superset met
Side bent op back extension:
- BW + 4kg 2x12

[Naruto rulezz]

Training A

Safety bar squat:
- 80kg 2x1
- 80kg 2x2
- 80kg 2x4

Snatch grip SL DL:
- 60kg 2x10

WIde grip BTN lat pulldown:
- 31kg 2x12
Paired met
DB seated OH press:
- 16kg 14x
- 16kg 10x

BB high pull:
- 32.5kg 2x10

Reverse crunch op bankje:
- BW 2x13

DB h-curl superset met push ups AMRAP:
- 10kg 2x15 / BW 20x, 16x
(Deze voortaan doen na de high pull)

[Naruto rulezz]

Training C

One legged back extension:
- BW + 4kg 2x10

BB hold:
- 180kg 10 seconden, 7 seconden.
Wanneer ik dit 30 seconden kan vasthouden, ga ik over op reps (BB shrugs).
superset met
Neck curl:
- BW + 30kg 3x7

Push press:
- 50kg 5x2

Chin ups:
- BW + 26kg 2x
- BW + 16kg 4x
- BW + 6kg 6x

Dips:
- BW + 20kg 2x10

Crunch op back extension:
- BW 2x8
Grotere ROM dan vorige keer

One arm DB preacher curl:
- 10kg 16x
- 16kg 1x

[Naruto rulezz]

Training B

Bulgarian split squat:
- 22.5kg 10x (barbell)
- BW 15x

Zercher SL rack pull:
- 70kg 2x10 (pin 1)

Bench press:
- 80kg 2x
- 80kg 1x
- 80kg 2x

Hammer grip chin ups:
- BW + 5kg 12x
- BW + 2.5kg 10x
superset met
Neck extension:
- 20kg 13x, 10x

Behind the neck shoulder press:
- 32.5kg 8x
- 32.5kg 5x

Incline DB curl:
- 10kg 16x
- 18kg 0x

DB pullover:
- 25kg 2x5
superset met
Side bent op back extension:
- BW + 4kg 2x10

[Naruto rulezz]

Nog de training van gister > keertje op werk getraind voor 'fun'.

Back extension:
- BW + 30kg 6x
- BW 40x

Leg extension:
- 32kg 2x15

Behind the neck lat pulldown:
- 30kg 2x20

One arm cable side raise:
- 4.5kg 2x20
- 4.5kg 1x15

BB upright row:
- 25kg 2x10
- 30kg 1x10
superset met
Neck side bent:
- 5kg 15x L en R
- 10kg 10x L en R

Reverse pec dec:
- 45kg 20x
- 45kg 15x

Dips:
- BW 2x12
superset met
BB curl:
- 30kg 8x
- 30kg 4x

Ab wheel rollout:
- 12x, 12x, 8x

Reverse crunch:
- BW 10x
- BW 4x (reverse dragon flag)

Calf raise:
- 20kg 12x
- 40kg 12x
- 60kg 15x

[Naruto rulezz]

Training C

One legged back extension:
- BW 2x15

BB shrug:
- 150kg 8x, 6x, 5x
superset met
Neck curl:
- 30kg 3x6

Push press:
- 52.5kg 1x
- 50kg 3x1
- 50kg 1x2

Chin ups:
- BW + 25kg 3x3

Dips:
- BW + 15kg 2x10

Crunch op back extension:
- BW 20x
- BW 15x
superset met
Full ROM DB side raise:
- 4kg 12x
- 4kg 10x

One arm DB preacher curl:
- 10kg 15x
- 16kg 1x

[Naruto rulezz]

Training B

Barbell bulgarian split squat:
- 20kg 10x
- BW 10x

Zercher SL rack pull (pin 1):
- 70kg 2x6

Bench press:
- 80kg 2x1
- 80kg 1x2

Hammer grip chin ups:
- BW + 5kg 12x
- BW + 2.5kg 8x
superset met
Neck extension:
- 20kg 12x, 10x

Behind the neck shoulder press:
- 31kg 2x8

Incline DB curl:
- 10kg 16x
- 18kg 1x

DB pullover:
- 20kg 15x
- 20kg 12x
superset met
Side bent op back extension:
- BW 2x20 L en R

[Naruto rulezz]

Training A

Safety bar 'atg' squat:
- 75kg 10x
- 75kg 2x7

Wide grip BTN lat pulldown:
- 25kg 21x
- 25kg 20x
- 25kg 15x
superset met
Back extension:
- BW + 25kg 6x
- BW 30x

Seated DB OH press:
- 16kg 13x
- 16kg 9x

BB upright row:
- 20kg 2x10

BB curl / DB side raise:
- 30kg 5x / 8kg 5x
- 30kg 5x / 8kg 5x
- 30kg 5x / 8kg 5x
- 30kg 5x / 8kg 5x

Reverse crunch op bankje:
- BW 6x (benen gestrekt in de lucht en weer terug)
- BW 2x12

[Naruto rulezz]

Training C

One legged back extension:
- BW 2x12 L en R

BB shrug:
- 150kg 5x, 5x, 4x
superset met
Neck curl:
- 25kg 22x, 17x, 14x

Push press:
- 52.5kg 1x
- 52.5kg 2x2

Chin ups:
- BW + 30kg 1x
- BW + 15kg 8x

Dips:
- BW + 11.25kg 2x10

Back extension crunch:
- BW 2x15
superset met
Full ROM DB side raise:
- 4kg 10x
- 4kg 8x

One arm DB preacher curl:
- 10kg 12x
- 16kg 1x

[Naruto rulezz]

Training B

Zercher squat:
- 90kg 2x1

Zercher SL rack pull:
- 60kg 2x10

Bench press:
- 80kg 3x1

Hammer grip chin ups:
- BW + 2.5kg 14x
- BW + 2.5kg 8x
superset met
Neck extension:
- 20kg 2x10

Behind the neck shoulder press:
- 30kg 10x
- 30kg 8x

Incline DB curl:
- 10kg 15x
- 16kg 3x

DB pullover:
- 20kg 2x10
superset met
Side bent op back extension:
- BW 2x15

[Naruto rulezz]

Training A

Safety bar squat:
- 72.5kg 3x10

Incline chest supported BB row:
- 20kg 2x20

Wide grip BTB lat pulldown:
- 23.5kg 20x
- 23.5kg 16x
superset met
Back extension:
- BW + 20kg 15x
- BW 20x

Seated DB OH press:
- 16kg 12x
- 16kg 8x

BB curl:
- 30kg 3x5
ss
DB side raise:
- 8kg 3x5

Reverse crunch op bankje:
- BW 3x10